I didn’t do TRX this morning! Surprise mofos!


I got out of work slightly late, and had a quick coffee with a friend, then headed to the gym to see what kind of trouble I could get into.


There was a spin class starting at 6, and I had about 45 min to do some weights.  I chose chest and triceps.  SURPRISE!!

Chest & Tri (60 sec rest between all sets)

dumbbell flat press:  160 x 3, 3, 3, 3, 3, 3, 3, 3

2 handed tricep extension:  70 x 3, 3, 3, 3, 3, 3, 3, 7

notes:  this took about 30 min, including making sure I got my name on the list for spin class.  Admittedly, the weights to reps ratios were not that hard for the prime muscle, but my shoulder was sore the night before, and I wanted to test it out.  Shoulder felt good, weight felt fine, could go heavier next time.  Since I was done on the last set of the tricep extensions, I figured I would do as many as I felt like.  Turns out I only felt like 7, haha.


had 15 min before spin, but I saw people were already picking out their bikes.  WTH!!??!  Come on people – this is why we have sign up lists, so we don’t have to fight for a space at the trough.  So yeah, I grabbed a bike and just spun my wheels for 15 minutes.

It was a “road drills” class, meaning the teacher picks their own tunes and routine (I normally do RPM, which has a certain schedule and structure).  Courtney was teaching this one, I had only had 1 class with her before.

Turns out Courtney is pretty good!  the music was really good, lots of heavy beats and long stretches of rhythm.  Dancy stuff, no need for silly lyrics.  The class itself was all heavy climbs… scary!  Only one real racing song, mostly 6 or 7 minute climb drills.  We started with a drill of 15 sec of standing climbs followed by 45 sec of seated climbs, as heavy as you could make it without losing the beat.  I thought THAT was grimy enough, turns out it was just the start.  We also had a 5 or 6 min steady seated climb, turning up the resistance every 30 seconds with no break.  Then we had 15 second standing climbs followed by 90 second seated climbs, did that for 6 or 7 minutes, awesome.  Then we had our straight race, 40 sec race followed by variable length ride-easys, did that for a while.

The whole class was only 60 min, but everyone was dripping sweat by the end.  I think someone mentioned the gym was extra warm today, that might have added to it.


Did I mention my legs were still sore from yesterday?  So this was a real good flush for me.  All those heavy pedal strokes were good for me, I noticed calf stiffness in both legs about 2/3 of the way through the class.  I take this to mean I am pointing my toes too much, so I focused on dropping the heel harder and that seemed to alleviate it a bit.


It was one dirty grimy spin class, and I loved it!  It really hit the spot.


And that was my workout today!