Friday Lift... sweat was sweet but I ain't proud of this mess.

Gave the leg joints a break -- will squat it out this weekend. Forgot to dip -- wanted to. Will have to throw it in on strength/squat session. Saxon side bends too - get em in next core session.

Warmed up with 3 rounds of the Work Capacity 101 circuit:

• Pull-ups x 5
• Medicine Ball Slams x 10
• Burpees x 15
• Jumping Jacks x 20

I was gonna do the full 20 minute challenge but I didn't have the space to carve out for myself and flow uninterrupted -- was using wall-mount pull-up bar and couldn't do the rest in the gym b/c there were 2 full-court bball games going on. My clip on the first two circuits was great -- did 'em in like a minute... 3rd round is where I broke the rhythm. Sets of 15 burpees are no joke. Med Ball Slams and Jumping Jacks ARE a joke, but that's where I be making up the time -- just do both those exercises as fast as possible.

Arms plus --

• Alternating DB presses and super sets of DB curls and DB behind the head tricep extensions. Did not go heavy -- was actually going for completion of about 12-13 reps/set so came down on weight on the exercise where I was done by 10. Ended up with like 25s on the curls.... finished over there with quick 10-rep set with the bar at 80lb. Was not pressing a lot of weight either -- after a few sets at 35, dropped to 25 just to use same weights so was varying it up with Arnolds and stuff....
• 2 circuits of
• DB flyes on ball x 15 (20lb)
  
• DB lateral raises x 10 (10lb)
  
• push ups x 10
• DB front raises x 10 (10lb)

• Whole bunch of other tweakage -- some DB rear delt joints, tossed the bar up in the air a bit, etc.
• Some plyo cable motions -- one arm twisting row at like 130lb - sets of 10/side; rope twist-pull down at 170lb x 10/side; wood choppers (upward) at lighter weight (80lb I think) x 10/side

Quick core finisher in weight room -- 2 rounds of:

• Weighted sit ups x 15 (25lb)
• Russian Twists x 10 (10lb - ARMS OUT!)\

Finished up with some sprintervals on the eliptical...

Weighed in at around 182. My goal was to be stickin it out in the 170s by the end of this week. GOAL UNMET, fats.