Front squat / O.H. Press / Bent Row
1-5 ladder
••••••••••
SQUATS:
95lb x3
135lb x3
155lb x3 (Belt & Sleeves)
[165lb x5] 4x
160lb x5
Bar wide x5
Bar wide x5 w/5 sec pause
Bar mid x5
Bar mid x5 w/5 sec pause
••••••••••
PRESS:
65lb x3
75lb x3
85lb x3
[90lb x5] 5x
••••••••••
Hands up Pushups x10
50lb DB shrugs x25
12lb Wall Ball Squats x10 / 45lb KB dead w/High Pull x10 / Step Ups w/DB Hammer Curl x 5 ea leg
Did that set 3x, increased the DB curls from 20lb, 25lb 30lb
Mountain climbers 30sec.
Body Squats to the song "SAIL"
[Situps on GHR x20 / Reverse Hypers (machine wt only) x10] 3x
••••••••••
All in all, it ended up being a good 2 hour workout. Even though the entire drive to the gym was a total mind game with myself. I do this all the time, it's almost a ritual now. There's a little voice in me that gives every excuse why I CAN'T POSSIBLY do what I'm about to do, and I have to tell that voice to sit down and shut up. It did, and I went about my business.
I had planned on the mountain climbers being paired with 30 seconds of push ups and doing 4 sets, but Carolyn was struggling. So I gave her the choice of pushups or doing squats to a song. I think she regretted her decision! I'll link the song at the bottom of the blog ;)
I kept my presses at 90lb because I was feeling a little "wobbly", but I'm confident that the next time 95lb won't be an issue. As for the squats, well....of course I'm disappointed that I couldn't get all 5 sets at 165lb, but the last rep at that weight was a dismal failure - the depth sucked and the power was gone. So I dropped it 5lbs. Next time I'll get all 5 of those sets at 165lb.
I feel sore, but good. I was ravenous when I got home last night and enjoyed a good hunk of steak with some rice. This morning was steak and eggs and I still could eat a horse. lol , at least it would be protein anyhow lol!
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