May 18
NROL4W
Stage 1 (5 of 16)
Squat
8x65 (Warmup)
12x95
12x115
8x20lb dbs (worked on form)
Alternating Sets Push Ups / Seated Rows
Push-ups
12xT PU
12xT (4x10lbT-too heavy, the 5lbs were being used 8xT)
Seated Rows
12x88 (Could not increase weight - form still suffering, may start at 67)
12x88
6 x 67
Alternating Sets Step-ups / Prone Jackknife
Step-ups
12x20db (I was cheating with this, pushing off with other foot - went back to 15)
12x15db
12x15db
Prone Jackknife
12
12
HIIT: 15 min / 3 sprints 1 min @7.5/7.6/7.7
Notes:
1. First workout after VERY tough work/mission week. Emotionally and physically draining... Two all nighters, didn't eat as much as normal (missed meal hours for work) was very happy to be back in the gym, but didn't feel great. found myself holding my breath on heavier lifts, feeling over all weak - didn't fuel well enough - drank a protein shake just before - didn't sit well. Overall happy to be back in the gym, but must look at sleep / eating cycles.
2. Felt weird pain / stiffness inside of thighs during squats - worked on pushing hips forward at end of lift.
3. Felt good to run a little. added it in to stretch out a little. Shin splints acting up at end of run - iced.
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