[GG300]

Friday October 13 5AM Started with light cardio on the eliptical, 2 min WU, 10 min of intervals and 3 min CD. Followed with 12 reps at 135# on the Bench. I switched around my pairings today first because everyone was camping on the cable machines so I switched out the low rows and secondly I was passing on the squats because I have a 5K race Saturday that I don't need any excuses for not posting a good time in.

PR Zones are 15 minutes with 5 minutes rest between

1st PR Zone

Bench Press @ 170# 7,5,5,5,5,5,5,5,5,4,4,4,3. Total of 62 Lifts
Lat Row Machine @ 187.5# 7,5,5,5,5,5,5,5,5,4,4,4,3. Total of 62 Lifts
1st time for Lat Machine PB by 2 on Bench Press

2nd PR Zone

Plate Raise @ 45# 5,5,5,5,5,5,5,5,5,5,4,5,4,5. Total of 68 Lifts
ST Arm Pulldowns @ 67.5# 5,5,5,5,5,5,5,5,5,5,3,4,4,4. Total of 62 Lifts
Pb by 6 on Plate Raise and 3 on Pulldown

3rd PR Zone

Standing Rope Crunch @ 185# 7,5,5,5,5,5,5,5,5,5,5. Total of 57 Lifts
Standing BB Curls @ 80# 7,5,5,5,5,5,5,5,5,5,5. Total of 57 Lifts
First time using this pairing no comparison numbers

Workout went well and as soon as I got finished on my first pairing I had the gym to my self as all the spinners scurried away to class. The benches were a little sticky today. I am not sure if it was because of the new lift in the pairing or the last minute change tweaking my thought pattern that threw me off. It really felt good to get in this lifting session. I like the running but I realy loved it when I got to lift 6 days a week. Feeling a little nostalgic for the DOMS. We are a sick bunch.