Captain Insano Shows No Mercy

[z4zach]

So, I'm gonna start a thread. Finally.

I've posted a few things here and there since finding this forum but I'm officially coming out of hiding.

I'll spare you the details of a long intro and just say that since I turned 30, I've gotten off the right path. I hope that posting will help me with some accountibility, get some support when I stray and help me reach some goals I've put off for too long.

Change isn't easy but staying the same seems to be harder.
So I'm finally saying that 'this is not good enough anymore' and 'I want more for myself'.

I'm continually in awe of Jane, Bytsi and others here who have pushed along making personal gains. I hope I can do the same for myself and I hope one day I will inspire others in the same way that everyone here has done for me.

[z4zach]

Here's the workout-

Incline Bench Press
8x30's
8x35's
8x35's

3-point DB Row
8x20's
8x20's
8x20's

Supersets done in 10 minutes - no rest
deadlift bar + 20# and Ball crunch w/ 25# plate
4 sets of 12

Supersets done in 10 minutes - no rest
step-up on low bench w/ 10's and db swing w/ 10
4 sets of 12

treadmill
3 min warmup
120 sec hi & 120 sec recovery x3
3 min cool down

[z4zach]

Happy Monday!

AM weight- 138
45 minutes cardio interval work
Goals for this week:
not eating after 8
no afterwork glass of wine
planning food in compliance with WSFL