[Littlemermaidklb]

Holy Moly this workout dang near killed me! Those BSSs are one very humbling exercise!
Warm-up: 5 min on treadmill at 3.5mph, then some side lunges, 10 BW squats, 15 floor crunches, and a little bit of a quad stretch

Deadlifts:
2x10 @ 70lbs

Alt sets:
Bulgarian Split Squats
1x8(e) with 7.5s
1x10(e) with bodyweight
Underhand grip lat pulldown:
1x10 @60lbs
1x10 @65lbs

Alt sets:
Reverse lunges from step with forward reach:
2x10 with 5s
Cuban Snatch thing:
1x10 with 5s
1x10 with 10s

Alt sets:
Ball crunches:
2x10 with 10lb DB long arm version
Reverse Crunch:
2x10 on floor
Lateral flexion, side crunch on ball version:
1x10 each side

Prone Cobra
2x60sec

HIIT:
1min @3.5
1min @7.1
1.5min @ 3.5
1 min @ 7.5
1.5min @ 3.5
1min @ 7.0
2min @ 3.5
1min @ 7.0
2min @ 3.5
1min @ 7.0
2min coldown at 3.5
Total of 15minutes... longest 15 minutes EVER!

Notes:
-I did the deadlifts the way I've been doing them in stage 1... because I never elevated the bar on risers so I was always lower in relation to the bar than I guess I technically should have been. I also forgot to do them wide-grip... does anyone know if there's a reason to do them wide-grip? I don't think it would change anything much...
-I estimated too high on those BSSs for the first set... I should have done BW from the beginning... whew! Those are not fun!
-I could have gone heavier on the UG lat pulldowns.. which surprised me, so I was a tad impressed withmyself
-I'm not sure I did the reverse lunges right... I was pretty wobbly but I think I got the hang of them on the 2nd set, I will try heavier DBs next time
-5s were too light on the Cuban Snatch things, but 10s were too heavy.... I shouldn't have tried to jump that high... I'll use the 7.5s next time
-Ab stuff was fine, I like ab work... didn't feel the side crunches as much as I thought I should... I'll try to find a way to make them harder
-I felt retarded doing those prone cobras! haha. It doesn't look like I'm doing anything and they're definitely not as hard as the planks... maybe I did them wrong, I have to re-check the book
-I think 8 was a little too ambitious for my HIIT last time, so I used 7.5 and 7.0 for my intervals today... I was also prety dang spent by that time so I took it "easy" even though my face was a nice shade of purple when I was done, haha... me and running have never been friends.. I must fix this.

Yesterday's eats were interesting. I felt like I ate well and healthy all day, then when everything was plugged into Fitday I came out with 48% fats, 35% carbs and about 17% protein... not good. But when I woke up today my belly felt flatter than normal... so I found that interesting. I also just had the last little bit of my protein powder so I need to get some ASAP