Weight lifting for the week of 5/13/2019…Workout I was supposed to do, Inhalers, Antibiotics, and Rest

Weight lifting workout for the week of 5/13/2019 did not happen today. I have an URI (upper respiratory infection), that turned into an ear infection as well. The docs have me on a cocktail of drugs to battle this horrible cold virus. It has knocked me on my tush, but I am fighting. I am staying hydrated and taking my medications as prescribed.

I was having coughing fits so bad I could not breath… so they prescribed an inhaler. I really try to avoid taking drugs, but between fevers of 102, to chest pains due to lack of breathing, to sore throat, to ear infection, I quickly decided it is time to take the meds that are needed. Namely antibiotics, cough suppressant, albuterol inhaler to open lungs, mucinex as an expactorant, and pseudophedrine to break up the congestion. Rest and hydration were in order and that is what I have been doing 4 liters a day of water.

Enough blah blah blah… here is the workout I was going to do. I may get to later this week, but certainly did not happen today. Today is the first day with out a fever all day. Yay!

Weight Lifting workout:

Run 20 minute HIIT run
2 minute warm up
10 minutes HIIT (run at fastest maintainable speed/sprint 1 minute, then run normal speed for active recovery 1 minute)
5 minute steady state run
3 minute cool down

Weights:

  1. Single leg pikes crunches Left and Right side reps – 10L 10R, 10L 10R, 10L 10R
  2. Supperman lay face down lifting arms and legs at the same time hold for 5 seconds. Do this for 5 minutes total.
  3. Reverse squat, with bicep curls 10 lbs each hand, reps – 15, 15, 15
  4. Squat and press, 20 lb dumbbells in each hand, reps – 12, 12, 12
  5. Bicycle crunches reps – 10L 10R, 10L 10R, 10L 10R

Again I could not do this today… perhaps you can do it for me and let me know how you liked it.

Thanks for reading… I am also not going to be able to do tomorrows Muay Thai and Kali training. I feel like I am falling behind. I know I need to rest, and I start having a coughing episode every time I trying to do anything more than just a walk around the house.

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Weight Lifting Workout for the Week of 2/18/2019

Today I kicked my own butt. I pushed myself to my limit. I ran faster for my sprinting speed on my HIIT Run. I got another 12 minute mile in today as well. My thruster squats, were so difficult, I almost could not get through the 12 first set, then by the 8 set, I was dead. The renegade rows I went to 15 lbs so I could do the plank properly.

I Push yourself, its going to be hard. Its going to hurt. Its going burn, you just have to push yourself. Believe me I wanted to stop. But I am happy I did it. I feel great! I feel accomplished. Yay!

I try do this for workout on Monday, Wednesday, and Friday.

Workout:  50 minute workout

  1. HIIT Run – 20 minute ( 2 minute warm up, 16 minute HIIT run, and 2 minute cool down. I ran faster than last week on my sprint and my active rest jog I ran faster as well. 5. 4, and 4.4)
  2. Thruster Squats 20 lbs each hand, reps – 12, 10, 8 (rack the dumbbells, squat, and stand pushing weights above your head.)
  3. Renegade Rows 15 lbs each hand, reps – 12, 10, 8 (in a plank position row the dumbbells, one row for each hand is 1 rep.)
  4. Individual Leg V Ups, reps 12, 10, 8 ( laying on your back v up with one leg then the other. Once each leg equals 1 rep.)
  5. Bicycle Crunches, reps 12, 10, 8 (laying on your back pull one knee up, and crunch and twist your opposite shoulder/elbow to the knee. Once on each side equal 1 rep.)
  6. Bulgarian Split Squats, reps 15, 13, 11 ( with the top of one food on the bench, bend the opposite knee to do a single leg squat. Do reps for each side. 15 left and 15 right.)
  7. Burpees for 1 minute I was able to get 17 done.

I hope you have a great day. Thanks for Reading. Keep pushing yourself, keep being awesome.