Richard Gibney's 365 Days of Fitness: Day 316

Day 316 I woke up today feeling pretty much brand new. I was a little achy last night from my active release session with Helena, but today I seemed to have no residual effects. I still didn't want to try anything too ambitious in terms of lifting but I felt pretty much in the clear to get a good sweat going with a metabolic circuit.

I often build my metabolic circuits by throwing together taxing strength movements with more cardio focused movements. Today, I still incorporated strength movements but kept them more on the body weight side. My goal was to get my heart rate up, which I feel I achieved in spades.

Today's Workout:

Metabolic Circuit: 3 rounds no rest

• Versa Climber - 100 feet
• Push-ups - 50 reps
• Double Under Skips - 100 reps
• Lunges - 50 reps
• Rowing Machine - 500 metres (Sub 1:55 all rounds)

My lungs were pretty fired up after this workout. Finishing with the rowing machine was especially difficult. I didn't have any problems with my back or hips which was great. I was able to push the envelope a bit more today, which was very satisfying.

A little bit later in the day my client Ryan came in. He normally sees me in the morning but he slept in today so we met at a different time. We often workout together so I decided to add on another workout today on top of the one I did earlier. At the gym we have these video game bikes called Expresso bikes. In an earlier post this year I mentioned that Ryan and I had raced. Today we had a rematch.

Expresso Bike:

5 mile course: My time 17:18 / Ryan's time 17:30

Ryan really pushed me today. He was quite ahead for half the race. It took a pretty big effort on my part to catch up. The workout earlier might have had something to do with it, but I was cooked by the time we finished. I'm quite proud of how far Ryan has come. I'd better keep up the conditioning or the next time we race, he's going to beat me.