B - black cherry Greek yogurt, oatmeal with honey L - pasta with meat and red sauce, mashed potatoes, vegetables, cookie, water S - small red apple Another physically demanding day at work. I'm so glad it's the weekend. Time to let my lungs get a break from work and my body a break from lifting things. Legs are a little dead. Jogged half a mile warm-up on the treadmill (slow pace). 3 x 10 deadlift (75 lbs, 105 lbs, 125 lbs) 3 x 10 Bulgarian squat using BOSU ball (40 lbs, 40 lbs, 50 lbs) 1 x 10 push-ups, 1 x 10 Renegade rows (20 lbs), 1 x 10 man makers (20 lbs) 3 x 10-15 push-ups on BOSU ball 3 x 10 bent over row using dumbbells (40 lbs, 40 lbs, 50 lbs) 3 x 15 leg levers while holding dumbbells (40 lbs, 40 lbs, 40 lbs) 3 x 15 bicycle on BOSU ball (stabilized with opposite foot) (I did one set of everything then restarted from the top exercise.) After that, I did a little technique/skill work. I progressed the weighted exercises from the PVC pipe, to the 20 lb bar, to the 45 lb bar. air squat front squat overhead squat shoulder press push press push jerk snatch deadlift sumo deadlift high pull medicine ball clean wall ball shots I decided to use today as my "off day" from running since Sunday is supposed to be MID SIXTIES and tomorrow is my long run (low sixties). Crazy Friday night...haha. |