Ass wasn’t kicked, but my poor lats were!
I got there and start lifting solo. But fear not, the guys showed up and it gave me an extra boost to go a little heavier than normal. I didn’t have music, but despite that I did pretty well.
I’ll write this one out because I was pretty excited for it.
10 min jog for warm up
WG PDs: 75 x 1 x 15, 90# x 1 x 15, 105# x 1 x 10, 120# x 1 x 5 + 105# x 6
Bent Rows: 50# x 3 x 12 (very strict form here), 40# x 1 x 11
Single Arm DB Rows: 25# x 1 x 15, 30# x 3 x 12, 35# x 2 x 10/11
CG PDs: 75# x 1 x 15, 90# x 1 x 15, 105# x 1 x 12, 120# x 1 x 6 + 105# x 1 x 4
Hyper Extensions: 3 x failure + 10# weight x 2
DB curls + hammers 15# x 3 x failure
Wide Plate Raises: 25# x 4 x 5-8
10 min gazelle + 5 minute cross trainer + 5 minute bike intervals
20 minutes stretching completely (almost touched my forehead to quad!!!
Abs: Captains Chair mixup + hill climbers/push ups/side hill climbers + lying leg raises w/resistance + cable crunches
Thoughts: I was exhausted AND hungry after this workout. I did end up eating over my cals. I probably hit 2,000 or just under for this one. But I needed it. I woke up this morning raging with hunger (but I could also see my top abs, yay!). This morning (Thursday), I did sprints + wall ball exercises for the first set and then the second set I did step climber intervals + wall ball exercises. It was brutal, but damn did I sweat.
Tonight is Chest & Triceps, I already have my workout planned. But man, I am HUNGRY today.
Just another day trying to kick some ass.