4 June
NROL4W
(10 of 16)
Deadlift
8x115 (weight took me by surprise somehow - VERY heavy)
10x115 (came to terms with VERY heavy)
10x115
2x125 (payback for first set - ridiculously heavy - still at 115 for next time...)
Alternating DB shoulder press / wide lat pull down
DB Shoulder Press
10x25 (heavy but doable)
10x25
10x25 (last rep was UGLY - I think like four guys were considering asking what I was doing and about to run over and catch the weight - just the last one though, so all is well
Wide Grip Lat Pull Down
10x67 (ooops - forgot my log, and remembered this weight from the rows - I thought it felt too good...)
10x67
10x67
Alternating Lunge / Swiss Ball Crunch
Lunge
10x30db (I am growing bruises from the stupid dbs hitting my thighs... legs were SCREAMING!!!!!)
10x30db
10x30db (noticed right knee pain - not going as low on right side - no run tomorrow)
Swiss Ball Crunch
BALL IS MISSING!!! First the smaller ball that was the right size for me went missing, and now this!! I looked in each weird little room and it was gone...
50 crunches - incline
50 crunches - incline (hip flexors were not happy)
0 crunches - somebody swooped in and took bench - hip flexors asked that we call it a day, so off to HIIT - ha ha hip flexors!
HIIT
15 minutes
6.2 jog, sprint 1 min @ 8.0, 8.2, 8.4, 8.5, 8.6 (start at 6.3/8.2 next time)
Notes:
1. Good workout - think 115 is the right weight for my on the deads for now. Went to 125 for a split second and then came back to reality
2. New HIIT goal: continue to increase "jog" pace, slowly, but eventually to 6.7 - 6.0 felt too slow today, which I like! I've never been fast, or believed I could get much faster - but I'm going to try.