I warmed up with a 15-min walk on the treadmill. Then I did:
A: Wide-grip Deadlift from Box - 60t/10, 65t/10
B1: Bulgarian Split Squat - 15t/10, 20t/10
B2: Underhand-grip Lat Pulldown (Pullover) - 27.5e/10, 27.5e/10
C1: Reverse Lunge from Box with Forward Reach - 10e/10, 20e/10
C2: Dumbbell Prone Cuban Snatch - 10e/10, 10e/10
D1: Swiss Ball Crunch (Long-arm) - 10, 10
D2: Reverse Crunch - 10, 10
D3: Lateral Flexion (Hannah side 1) - 10, 10
E: Prone Cobra - 90sec, 90sec
And then I did the HIIT. Finished up with a slightly longer recovery to end the session at 70mins.
HRM: 568cals, Max: 170 (96%), Avg: 124 (70%)
I feel like this wasn't really a good workout. From the calories/heart rate I suppose it was okay, but I felt most definitely not strong. I suspect this was from getting sidetracked away from my last two scheduled workout. It's been a full week since I did the A3 workout. Although the deadlifts were fine (ie. I could increase) there were lots of areas I either didn't increase the weight, or didn't feel I was doing them well. The pullovers (always my weakest) were especially bad. I had planned 27.5 & 30 lbs for the dumbbells, but couldn't get them up to the starting position for the first set. I ended up doing them one arm at a time... as I needed both hands to get the dumbbell to where it needed to be. So the
improvement for the second set was that I could actually get the dumbbell up without help.
I definitely feel like crap today. I know that most of it is that my sleep patterns are disrupted this week. I'm not the best sleeper in the world, but where I usually manage 7 good hours minimum I'm not even sure I've hit it as a maximum since Sunday. And the weather outside truly sucks again. It's cold, dull, and miserable out... and will be again tomorrow (so my plans on working outside are shot). I really kind of feel like a nap, but usually when I'm not sleeping well I try and avoid it, since it can potentially make it worse. Since I have no enthusiasm for doing anything else I will probably rest and watch TV though for a little while.... or nap.
