4-21-08
Warm Up
1 mile at 9:30
squats
1x5 at 135 lbs
1x5 at 185 lbs
Strength 1 Workout 4A
Squats
1x6 at 215
(+5 lbs)
1x1 at 230 lbs
(+ 5 lbs)
1x6 at 220lbs
(+5 lbs) PR LBS REPS
1x1 at 235 lbs
(+5 lbs) PR (actually did 3 reps) felt like I may not have gone down far enough
1x12 at 185 lbs
(+10 lbs)
1x20 at 175 lbs
(+10 lbs)
Superset with no rest
BSS
3x15 at 25 lbs (same)
Step Ups
3x15 at 25 lbs (same)
Back Extensions
2x10 at 40 lbs
(+5 lbs)
Swiss ball crunches feet on bosu ball
2x20 at 40 lbs
(+5 lbs)
Great workout. The knee was sore but I pushed through it. My ipod died during the superset of bss and step ups. So the thought of running with no music did not make sense, along with very tired legs. I guess I should get use to no music while running as the Chicago Marathon does not allow any music devices or headphones. CRAP!!! The thought of listening to the box set of Beethoven's Symphonies is now out the window!!