2007 Virtual Meet: February 09

I had military work on the 10th and 11th so the only real day available to me was the 9th. After work and making sure the family was fed, that meant starting the lifting at about 9:30 PM Pacific Time. Since I have no real friends nearby and my wife was manning the camera, I had to make sure the pins were set on the rack. But despite all this, I was hyped and ready to go. What I will write will get revised when the results get published on Virtualmeet.net: I know about some of the lifts passing and am waiting on the others.

I warmed up with a 5-3-1-1 rep progression for a warmup, using a 13" box touch and go to get my depth dialed in the squat and 5 minute rest periods. After a final warmup set at 255, I went for a 295 opener and sunk it. The 315 went, too, but was tougher as I might have held it at the bottom too long to 1.) make sure I got depth and 2.) to make sure I didn't hit the pins. I bombed on my final attempt at 330 lbs, I just couldn't rise with it. No surprise there, really: with a 30 lbs carryover, my 14" box squat the Saturday prior hinted at a 315 max. I'm back to where I was and can now build from there.

I went 1 for 3 on the bench. My first attempt at 215 was well controlled, paused, and pressed ( I was happy, since I haven't been training with a pause.). I had nothing left to lift 225 on my second attempt. The third attempt was disqualified for two reasons: 1.) I had gone down in weight to 220, and I was told you can't go down on an attempt (that had never occurred to me) and 2.) the bar hit the left pin because I couldn't fully control the descent. In retrospect, I should have set my attempts at 210, 220, and 225 but now I know.

I'm gonna guess and say that I went 3 for 3 on deadlifts, since Kris told me that my deadlifts were smooth. I decided to pull conventional since I can pull more this way, and felt that the snatch grip deadlift/front squat work I have been doing would lend itself to a better conventional deadlift. Since I haven't been training this way, I based my first attempt on my squat and opened with 315, and that was easy. 345 also went up quickly. My wife (cameraperson) wanted to get to bed and I had to get up early in the morning to drive to work so I took my 365 third attempt 2 miinutes after my 2nd attempt. I put my all into this one, and got it: the most I have ever deadlifted is 400 super slow, and this was my fastest 365 ever. I think I've found what works for me for the DL: lots of GHRs and upper back work, twice a week deadlifting, snatch grip work, and front squats.

I'll post the videos as soon as Kris gives me the final word and a link. This was lots of fun and I can't wait for the next one.

SOB Training/Perfect 10

Perfect 10 (Week 2 Workout 1):
DB Shoulder Presses: 55x3x7
DB Rows (Elbows Out): 55x3x7
Preacher Curls: 65x3x7
GHR (Monster Minis on front hooks for resistance): 4 sets of 3
GHR (BWT+10 lbs): 2 sets of 3
GHR (BWT only): 1 set of 3

SOB Training (Day11):
14" SSB Box Squat: 115x15, 145x15, 155x15, 130x15.
Seated Cable Rows: 80x15x4
Close Grip Pause Pushups" BWTx15x4
Lateral Step Ups: BWTx15, 10x15,15x15, 20x15

Whether this cycle is finished in February or not (I will try to finish it), I will wrap it up on February 28 so as to throw myself into a fat burning weightlifting cycle. My next lifting day is the Virtual Meet.

SOB Training: Workout 5

All Notation: Weights x reps x sets.

Last heavy workout before the Virtual Meet. My goal, aside from the workout, was to test squat and get an idea for attempts. I do educated guesses most of the time but felt like this time I wanted to go and see where I really stood.

Flat Bench Press w/1 pair of chains: 105x5, 125x5, 145x5, 165x5x6. The first 3 sets were hard, then it got easier. Part of that was getting my leg drive down pat, the other I don't know. I might train this way until SOB is over. SOB has one leave a few in the tank rather than go to failure; I'm gonna fill the tank with a little chain.

14" SSB Bar Squat: 135x5, 165x5, 195x5, 225x5, 255x5, 285x1 (PR), 215x5x3. Considering that I have a 30 lbs carryover from box to free bar, I might be looking at a 315 final attempt. But 285 almost felt like it was gonna crush me. Of course, that's the SSB bar at work. But I know that I'm gonna have to hold this one up with nothing, not even a Manta Ray, for the meet. I'm hoping all the deadlifts and back work make for a nice little shelf.

Chinups (Green Band): 6 sets of 5.

Snatch Grip DL: 215x5x6. With all the squatting, I skipped the warmups and added 10 pounds to the bar. Supersetted the SGDL and chinups so I could hurry and shower and catch the Super Bowl. That, and I was just beat. I'll probably pull conventional for the meet, and I'll probably wing it. I don't know my carryover from the SGDL to conventional. Since I can pull a 265 double with a snatch grip, I'll probably open with 295 and go from there.

After dinner nutrition consisted of Kentucky Fried Chicken and beer. Yummy!!!!

The Week in Review

This was a chaotic week for working out, too many things popping up at odd times. But it was a good week.

Sunday:
This was all I had time for, or my lazy ass should have gotten up. I tested up to a 205 double and a 215 single, 5 lbs better than last time. Needed to pause the 215 longer, though, for this meet. I might take 205 for a second attempt at the Virtual Meet. I want to go for broke at 225 but we will see.

Monday:
Perfect 10 for lunch:
DB Shoulder Press: 45x10x3
DB Rows (Elbows Out): 45x10x3
Preacher Curls: 50x10x3
GHR in the evening(Purple Band): 3 sets of 10
Tested the Snatch Grip DL at lunch: 135x3, 160x3, 185x3, 215x3, 245x3, 265x2 (PR). Last two sets were done with an alternating grip. Then I did 7 sets of 3 at 230 lbs in the evening. I may have myself a 300 lbs SGDL at the end of SOB.

Tuesday:
Did nothing. With the overtraining tightrope I'm walking just doing SOB, I should have known testing two lifts in two days would be a disaster. I'm so edgy and headachey right now.

Wednesday (SOB Training: Workout 3)
RDL: 115x30x2. No puking here. My hands were the first things to go: after the 22nd rep, my forearms were on fire and I could not hold on to the bar. Then my lower back and hams followed. Rest paused the rest using 5 second breaks.

Static Lunge: BWTx30x2. I should have done these sooner, I think they will definitely add something to my squat. I felt these in all the right places.

DB Rows (Elbows Out): 25x30x2.

Pushups: BWTx30x2. Hard at the end, especially with my back tired.

Thursday (SOB Training: Workout 4): Have a car service appointment on Friday in Tacoma (between the drive back and forth and waiting in traffic to cross the bridge, I bagged Fridays workout) and I want my last heavy day before the meet to be Sunday, so I moved Perfect 10 to Saturday and did workout 4.

14" Front Box Squat: 95x3, 115x3, 135x3, 155x3, 175x3, 195x2 (PR), then did 170x3x6.

Wide Grip Pullups (Green Band): 10 sets of 3

Dips (Monster Mini-Black Band): 10 sets of 3

Standing Barbell Curl: 75x3x10.

GHR (Tested band combinations):
BWT only: 8 reps
Black Bands: 10 reps
Purple Bands: 12 reps
Purple/Black Bands: 16 reps
Green Bands: 18 reps
Green/Black Bands: 22 reps
Green/Purple Bands: 25 reps
Green/Green Bands: 5 reps. I had nothing left at this point even with the band tension.

Today:
Who was I kidding with the excuses. Got up early and knocked out Perfect 10 minus the GHRs:
DB Shoulder Press: 55x5x5
DB Rows (Elbows Out): 55x5x5
Preacher Curls: 60x5x5

Perfect 10: Week 1 Workout 2

All notation: weights x reps x sets

DB Shoulder Presses: 40x10x3
DB Rows (Elbows Out): 40x10x3
GHR (Purple Band): BWTx10x3
Preacher Curls: 45x10x3

SOB Training: Week 1 Workout 2

I patterned the exercises after a setup in The New Rules of Lifting, since I'm doing a few exercises in Perfect 10 that were supposed to be done this workout. Still sore from Monday and stressed from today's workday, I was still raring to go.

All notation: weights x reps x sets (180 seconds rest between sets)

Barbell Squats: 115x30x2. Did I do 30 straight? Hell no. On set 1, I got to 20, took 5 seconds rest, got 5, then another 5 seconds, then got the last 5. I have never done a 30 rep set of squats: After 20, I was so out of breath it felt like the bar wouldn't let me breathe any more. I puked after both sets, I think I've discovered a new mortal enemy!!!

Seated Cable Rows: 60x30x2.

Close Grip Pushups: BWTx30x2

Supine Hip Extension: BWTx30x2

Lateral Step-ups: BWTx30x2. A lot easier than 30 rep squats, at least on my stomach. My ass and hips were hammered.

Twisting Situps: BWTx30x2

Was gonna do HIIT, but had my son's basketball game to go to. Though, I would have needed major motivation for that.

Perfect 10: Week 1 Workout 1

All notation: weights x reps x sets

DB Shoulder Presses: 55x3x6
DB Rows (Elbows Out): 55x3x6
GHR: (BWT+10)x3x6
Preacher Curls: 65x3x6

SOB Training: Week 1 Workout 1

Yesterday, I abandoned TBT and decided instead on Chad Waterbury's SOB Training program. The reasons for this? I had already done this program and just could not get motivated to do this again. Also, I was plateaued at 233 lbs and felt I need a "buster". Lastly, after emails from Kris and John McDonald, I realized that I also had a jones for big weight and lots of it. As much as I have to train for PRTs, I have weightlifting goals (like a 300 bench) that I can't keep abandoning.

This program combines two elements and is trained every other day for 32 days. 2 out of every 4 lifting days are heavy with high volume (10x3, 12x2, 6x5 at 5-8RM) and the other two are low weight and high rep (4x15, 3x20, 2x30, 1x50 at 18-50RM). Since there is no room for much else and I've been putting in a lot of GHR work, I'm restarting Perfect 10 and am adding GHRs as a third movement, since I can do those a lot without feeling drained.

Here goes.

Lunchtime:
HIIT Aerobics (Elliptical: Level 18 for work sets a,d Level 9 for active rest): 4 rounds

Evening:

Flat Bench Press: 105x3, 145x3, 175x3x10. Reps weren't very explosive but good and steady. Felt good even mentally to have something heavy in my hands, to strain.

Chinups (Green Band): 10 sets of 3

14" SSB Box Squat: Tested first to 195x3 and 225x3 then a 2RM at 255. After converting that to a 262 1RM (Brzycki's Formula), did 225x3x8 to get my 10 sets at 85% 1RM.

Snatch Grip Deadlifts: warmed up from the SSB squats, I loaded up the bar to 245 lbs and pulled a 2 RM with it. Converted that to a 252 1RM, then pulled 215x3x9.

I'm seriously motivated after this.

Week 2 of Perfect 10

07JAN14: Day 1 (70 seconds rest between sets)(weight x reps x sets):

DB Rows (Elbows Out): 50x3x7
DB Shoulder Presses: 50x3x7. Like torture at the end. Come to think of it, heavy reps were always this way in the past so this may be exactly what I needed.

07JAN15: Day 2 (180 seconds rest between sets)

DB Rows (Elbows Out): 25x25x2
DB Shoulder Presses: 25x25x2. I barely made the first set, it burned. The second set: Made 16 reps, rested 5 seconds, did 5 reps, rested 5 seconds, did, 4 reps.

07JAN16: Day 3 (120 seconds rest between sets)

Was at the gym at Bangor because my son wanted to get some basketball practice in. My friend Desi was there so with the Virtual Meet on the horizon, I decided to test my bench using a one second pause, a spotter, and him watching my body.

Flat Bench Press: Worked up to a 175 for 5 reps, rested for 5 minutes.
1st attempt: 210. Got it slow but steady and clean. 5 minutes rest.
2nd attempt: 225. Desi called me on it. Ass came off the bench slightly and couldn't lock it at the top. Rested 5 minutes.
3rd attempt: 225. Ass came off again and I was too gassed to get it past the halfway point. I have my work cut out for me. Maybe, TBT might not be the thing to do. Need to handle the heavy stuff more often.

T-Bar Row: Worked up to a 140 triple.

Then I did the Perfect 10 thing:
DB Rows (Elbows Out): 35x10x4
DB Shoulder Presses: 35x10x4. It could be the program, or having gotten my CNS amped. But this was easier than last week. Maybe, I could have done 40x10x4!!!


07JAN18: Day 4 (90 seconds rest between sets)

DB Rows (Elbows Out): 45x5x6
DB Shoulder Presses: 45x5x6. This day, too, felt easier. I'm really digging the high frequency stuff for hypertrophy.

Perfect 10: Week 1 Workout 3

HIIT Aerobics (Elliptical): 3 hard rounds

DB Shoulder Presses: 45x5x5
DB Rows (Elbows Out): 45x5x5

Week 2 of both starts tomorrow: I'm practically recovered and am raring to go. I'm also back at 232.5 lbs from 3 weeks ago. My goal at the end of this and TBT in 8 weeks is mid 220s bodyweight, 240 bench, 285 snatch grip DL, 260 front squat.

TBT: Week 1 Workout 3

HIIT Aerobics (Elliptical): 3 hard rounds

Close Grip Pushups: BWTx15x2

GHR (Green Bands): 2 sets of 15

Reverse Curls: 35x15x2

Snatch Grip DL: 125x15x2. As if the high reps weren't hard enough, the 35s made for an even longer pull.

14" Front Box Squat: 90x15x2.

My wife, son, his best friend and I went to the gym on Bangor base. While they played basketball, I supervised my wife's workout and jumped in a few times on some stuff.

15 minutes steady state aerobics.

Hoist Assisted Neutral Grip Chinup (BWT 237.4): 77.4x15, 87.4x11, 97.4x10, 107.4x8, 77.4x15.

Last Two Days

All Notation: Weights x reps x sets

TBT: Week 1 Workout 2 (07JAN10)

HIIT Aerobics (Elliptical): 3 rounds hard

Dips (Test RMs): 15 reps with a green band, 8 with a purple band, 3 with a black band.
Dips (Work sets): 2 sets of 8 with a purple band

14" Front Box Squat: 85x8, 115x8, 135x8. Not easy.

Snatch Grip DL: 135x8, 155x8, 175x8x3. The last set had to be paused at the 5th rep due to my grip giving out. I love what these do for my back and grip, and I suppose my regular deadlift will be like cake afterwards. But this really is one looooong-ass pull!!!

GHR (Test RMs): 15 reps with a green band, 9 with a purple band, 6 with a black band.
GHR (Work sets): 2 sets of 8 with a purple band

Chinups (Green Band): 5x5. We did not get to the gym as we would have wanted because of snow and icy roads so instead of 3 sets of 8 on the Hoist, I got my 24+ reps this way.

Barbell Curls: 65x8x3.

For every workout Chins, GHR, 14" Front Box Squat, and Snatch Grip DL will stay the same except for the rep schemes. My GHR and biceps got better last time I did this so I'm hoping for the same this way. Should get me pretty lean, too, and conditioned. We'll see the results in 8 weeks.

Perfect 10: Week 1 Workout 2 (07JAN11)

DB Shoulder Presses: 35x10x3
DB Rows (Elbows Out): 35x10x3

Perfect 10: Week 1 Workout 1

All Notation: Weights x reps x sets

DB Shoulder Presses: 50x3x6.
DB Rows (Elbows Out): 50x3x6
Metabolic Overdrive (Elliptical): 3 rounds hard.

For the next 9 weeks (week 8 off), these are the two weaknesses I'm addressing via 4-10 different workouts a week (The last weeks of P10 have AM and PM workouts). The rep schemes from 6x3 to as much as 1x50. We'll see if 1) I can stand it and 2)it brings benefit.

TBT Week 1, Workout 1 (Test Day)

Today was to be 3 sets of 5 but, because of the almost 3 weeks off, I decided to test myself to get an idea for the weeks to come. I have got to keep the layoffs to a minimum, it took a bit of motivation just to get started. Because it was a heavy test day, I did no aerobics today. For this cycle, one for Kris' Virtual Meet but also for PRT measurement, there will be no unilateral work and all three days will have chinups and GHR. I'm also thinking of using my off days to bring up two key lifts: DB Shoulder Presses and DB Rows (I'll use Perfect 10 for that).

Close Grip Bench Press: 105x5, 125x5, 145x5, 165x5, 175x4, 195x1. Not bad, in line with what it should be for a 225 bench. If there's anything I learned from the last cycle, I won't lose much if I don't bench heavy but I had better be doing the work with other things. Like dumbbells.

Snatch Grip Deadlifts: 135x5, 160x5, 185x5, 210x4, 235x1. Whatever will make my pull harder. That, and it's my weakest deadlift variation.

14" Front Box Squat: 95x5, 115x5, 135x5, 155x4, 175x2.

Chinups: 1 Rep with purple bands, 2 sets of 5 with green bands. Because of the setup, setup for much higher reps is going to be out of the question. Will have to use an assist machine, when I can.

These three were done in between sets of everything else:
GHR: 3 sets of 5 with bodyweight.
Single Leg Calf Raises: 3 sets of 6 each leg.
Hammer Curls: 15x5, 20x5, 25x5, 30x5, 35x5, 40x2.

Total Body Training: Week 8 in 3 days

All Notation: Weight x Reps x Sets. Rest periods: 2 minutes on Day one and 3. 60 seconds on Day two.

I wanted to get this over with, and I don't want to work out while in New Jersey. So I committed myself to the daunting task of finishing this up in three days time. Barring Friday, where I did intervals in the morning, there will be no aerobics. Also since the weekend was here, I slept a lot more,and did a bit more. Here's how it went:

Day One (Friday night)(Supersets are paired up):

Hammer Front Pulldown (Weight is per movement arm): 35x12, 45x12, 55x12x3
DB Lateral Raises: 8x12x5

DB Shoulder Presses: 25x12, 30x12, 35x12x3
Barbell Curls: 35x12, 45x12, 60x12x3

Decline Twisting Situps: Repped Out at 18, 14, 12, 11, 10 reps
Cybex Donkey Calf Raise: 80x12, 100x12, 120x12

Sumo Deadlift: 135x12, 155x12, 175x12x3
Close Grip Pushups: Repped Out at 14, 12, 11, 10, 9 reps

A portent of things to come, I was so exhausted when it was all done. Question for myself at the end of the night was whether I would be able to pull again the next day.


Day Two(Saturday Afternoon)(Supersets are paired up):

DB Rows (Elbows Out): 25x8, 35x8, 40x8x3
DB Lateral Raises: 12x8x5

DB Bench Press: 35x8, 45x8, 55x8x3
DB Preacher Curls: 15x8, 20x8, 25x8x3

Decline Twisting Situp: Repped Out at 18, 16, 14, 11, 10 reps
Cybex Donkey Calf Raise: 100x8, 120x8, 150x8x3

Snatch Grip Deadlift: 135x8, 155x8, 185x8x3

Hammer ISO Shoulder Press: 45x8, 55x8, 65x8x3

A little easier on because it was lower reps and more dumbbell work. The Snatch Grip DL was the coupe de grace here. After this and a shower, I refueled at Chili's with an order of Southwestern Egg Rolls, a full rack of ribs, and a lot of Coca Cola. The I went to sleep late because my wife called, and The Matrix was on the TV. My back still has a pump, and squats are tomorrow. Great!?!


Day Three (Sunday Afternoon)(Supersets are paired up):

Weighed myself before I began, no shoes and no shirt: 232 lbs. about a 4 lbs drop in two weeks. I'm thrilled. I'm within striking distance of the 220s. But I'm so weak right now it's hardly a motivator. Should have gone to Starbucks. On paper, the pushups and squats will be the killer. Since my back did not feel up to the task, I did my squats on the Hammer V-Squat (Beginning resistance is 54lbs) machine.

Hammer ISO Low Row: 35x18, 45x18, 50x18x3
DB Lateral Raises: 6x18x5

Hammer V-Squat: 139x18, 159x18, 179x18x3

Pushups: Repped Out at 23, 18, 15, 13, 11 reps
BB Preacher Curls: 30x18, 35x18, 40x18x3

Decline Twisting Situp: Repped Out at 19, 17, 15, 12, 10 reps
45 Degree Hyper: Repped Out at 16, 14, 11, 10, 10 reps
Cybex Donkey Calf Raise: 80x18, 100x18, 110x18x3


So, with a whimper and a crawl, it was over. It was a good cycle. I could almost see why in his new book, Chad Waterbury takes out the last 4 weeks: it felt like cardio only worse. But I would do it again, it jacked my metabolism up. I'm back to a 225 bench, while barely benching because of all the DB, Blast Strap, and pushup work. My squat is back and with a faster launch, partly because of the GHR and all the front squats. I went from being able to do 2-3 reps on the GHR to now being able to do 8 reps. My waist is a little smaller but my back, arms, shoulders, and calves are thicker. I also have increased grip strength and more endurance. Triple Total Training is next after the break.

Workouts 06Dec12-06Dec14

Today, I am doing nothing but relaxing. With morning PT and the workouts themselves, the only thing keeping me sane is an added nap from 4:30PM to 6:30PM on most days. That and, since I want to finish TBT, I will finish it Sunday so that will be 3 workouts in a row. I don't want to workout while I'm in NJ next week.

06Dec12 (All Notation: weight x reps x sets):
Speed Intervals: 5 intervals of 2 minutes running at 7.3 MPH and 1 minute walking at 3.8 MPH. Heart rate did not hit 180+ until the last interval. That's great. I'll probably step it up on Friday.

Close Grip Pulldown w/V-Handle: 70x8, 85x8, 105x8x3

Hammer Pullover: 65x8, 80x8, 100x8x3

DB Lateral Raises: 6x18x3, 8x12x3

Seated Row: 70x8, 85x8, 105x8x3

Hammer ISO Low Row: 45x8, 55x8, 65x8x3

Decline Twisting Situps: 3 sets of 14 reps
Leg Lowering: 3 sets of 3
Birddogs: 3 sets of 20 seconds each
45 degree Hyper: 3 sets of 14
20 minutes on the elliptical as a cooldown. This took so long, and some of the movements do nothing for me. Considering that I deadlift twice a week, I'll move the Hammer low row to day 3 and only do the abs and laterals on the off day. That, and burnout is creeping up on me.

06Dec13 (All Notation: weight x reps x sets):
Since Monday's morning run was stopped due to rain, we all paid for it today with a longer run. The weather was colder, too. When I was done, it looked like steam was coming out of my wet clothes.

TBT Week 7 Workout 3:

Pushups: Repped Out at 22, 16, 12 reps.

12" Box Squat: 100x18, 125x18x3. The original goal was 135x18x3. 125 brought me down to earth. I performed 14 reps on my first set, took a 10 second breather at the top, then did the other four. Second set: 12 reps, rest 5 seconds, 3 reps, rest 5 seconds, 3 reps. Last set, 10 reps, then 4 reps, then 3 reps, then 1. Slept like a baby . . . . . had a hard time getting up this morning.

Preacher Curl: 30x18, 35x18, 40x18x3.

Hammer ISO Low Row: 35x18, 45x18, 50x18x3.

45 degree Hyper: Repped Out at 16, 14, 12, 10 reps.

Cybex 45 degree Donkey Calf Raise: 80x18, 100x18, 110x18x3.

Total Body Training: Week 7 Workout 2

Ran with the group this morning and got rained on while doing it. No worries, it was actually warm today. The cold snap is gone for now.

Evening Workout (All Notation: weight x reps x sets):

DB Bench Press: 35x8, 45x8, 55x8x3

DB Rows (Elbows Out): 25x8, 35x8, 40x8x3

Bulgarian Split Squat: 10x8, 20x8, 30x8x3

Hammer ISO Shoulder Press: 45x8, 55x8, 65x8x3

DB Preacher Curls: Worked up to a 25 lbs 8RM, then a 30 lbs 5RM, then did a set of 25x8.

Snatch Grip DL: Was going to test an RM but decided for future workouts to just play it safe and take a guess at a 1RM. I guessed 265 and calculated from there: 145x8, 165x8, 195x8x3.

Just Aerobics

45 minutes on the elliptical. Went to Barnes and Noble and bought The New Rules of Lifting; so far a great read. I might try that Metabolic Overload for a few of my aerobic days to lean out quicker. Ate sushi and hibachi fillet mignon chunks for lunch, and a big coffee and cookie at the bookstore. Not exactly bringing balance to the Force, but I had to have it and it was DELICIOUS!!!

Extra Back Work

Speed Intervals: 5 intervals of 2 minutes running at 7.3 MPH and 1 minute walking at 3.8 MPH

Close Grip Pulldown w/V-Handle: 55x18, 70x18, 75x18
Hammer Pullover: 50x18, 60x18, 70x18
LifeFitness Lateral Raise: 50x18, 60x18, 70x18
Seated Row: 55x18, 70x18, 75x18
Hammer ISO Low Row: 35x18, 45x18, 50x18
Decline Twisting Situps: 3 sets of 14 reps
Leg Lowering: 3 sets of 3
Birddogs: 3 sets of 20 seconds each
45 degree Hyper: 3 sets of 14

20 minutes on the elliptical as a cooldown.

Ouch!!!

After Wednesday's test on Squat and yesterday's test on Sumo DL, today I felt edgy and burned out. So no weights today. Heck, I didn't want to run with the group this morning but you know how the military is. How's that for motivation?!?

I did 30 minutes on the elliptical in the evening, and went to bed early. Thank god for the weekend!!!