LifeFitness Elliptical, Level 11 Hill (Kilimanjaro): 30 minutes. I think I've found the most difficult hill program I could use up until PRT. Hard enough that I had to work to maintain an above-7.0 MPH pace and was just pooped before it was finished.
Arched Back Good Mornings: 95x5, 115x5, 135x5, 155x5, 185x3, 215x3, 235x3 (3RM). I wanted to know what my 3RM was so that I could estimate a max for GMs on SE/RE day, so I did this day vice a squat day. I had the pins set up for safety, but also when the bar touched the pins I paused slightly then began each rep. On the 235 set, my descent was too fast for the first inch or so and I had to slow it down carefully, then I maintained my tightness for the other two reps. Brzycki's formula estimates a 248 LBS 1RM, I'll take 250. Note to self: use a belt next time!!!
Nautilus Nitro Laterals: 70x5, 80x5, 90x5, 110x5x5.
DB Rows: 30x5, 35x5, 40x5, 45x5x5.
Pushups: Failure at 30, 14, 10, 8, 10, 10, 10, 10, 10, 10 reps (122 reps)
Situps: Failure at 32, 17, 10, 10, 11, 10, 10, 10, 10, 10 reps (130 reps).
Note on the superset: could not do the farmers walk or the inverted rows because this took a long time, so I will be making changes to my workout like taking out the farmers walk and the Nautilus Laterals and just doing 5 sets of each row to a max RM range. Besides, the pushups killed my delts.
This is a bootcamp setup. On the ON days (weight days), the sets are done to failure. On the OFF days (days I don't do weights), a similar total is done throughout the day and not to failure. After two weeks, stop. On PRTs, the situps and pushups would always take it out of me before the run. Now it won't: for GPP, this was murder. It's nice to find more ways in which I am still out of shape!!!