LifeFitness Elliptical, Level 10 Hill (Cascade): 30 minutes
This is for yesterday's workout. You'll notice that I did the assistance work before the squats. That's because when I went to the rack, some idiot was doing heavy curls in the rack with a spotter in front - - - WTF!?! Second time around, upright rows. There should be rules against this!!!
Nautilus Nitro Abduction: 85x10, 95x10, 105x10
Nautilus Nitro Adduction: 75x10, 85x10, 95x6
Nautilus Nitro Leg Extensions: 75x10, 85x10, 95x10, 105x10
Band GHR: 4 sets of 6. Did not try to fail - - - I still had to squat.
Parallel Box Squat w/2-Second Pause: 115x5, 135x5, 155x5, 185x5, 215x5, 245x4 (4Rm). Better than last week as far as form and an increase in reps but still slow. My shoulders were tight until the 3rd set, and they were tight this morning. Did 30-minutes of upper body sled work this evening and my shoulders felt awesome again. For my next wave, I've decided to do Manta Ray box squats for my ME movement and will do leg presses with a 2-second pause at the bottom for the other day (I read that Marc Bartley article with great interest). I need to give my shoulders a break from holding the bar up.
Incline Situps: Failure at 25, 18, 15, 13, 9 reps.
Standing Calf Raises: 65x10, 75x10, 85x8, 95x8, 105x6