Needed a motivational ego boost and got it with DLs but negated it with a disappointing failure on the serious part of the workout -- GPP. I forgot my little workout plan print out so winged the weights for my M.E. Deadlifts and gosh, I started too heavy. I planned on doing 3x245, 3x265, 3x285 then on to the big stuff (315+) for 1-reppers. Maybe if I did that I could have done more. PRs nonetheless -- I'll take 'em.
Squatty warm up with bar -- some power snatches and squat jumps and overhead squats...
Max Effort Deadlift:
- 3 x 285
- 3 x 295
- 3 x 305
- 1 x 315
- 1 x 335 (PR)
1 x 355 FAIL- 1 x 345 (PR)
ATTEMPT GPP #2 (Ross):- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Split Jumps x 30 sec (aka Lunge Jumps)
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
Repeat 5x. 30 second break in between rounds.
1st round was good, but at the end of 2nd round my legs were jello from the warm up and deadlifts (also was doing some calf raises and stuff during deadlifts to keep firm in the joints). Gay. God am I out of shape.
To keep heart rate up hit the track for 5 quick rounds of this:
- Run -- 30 seconds
- Backwards jog -- 30 seconds
Then went back down to old 5th floor to see what kind of trouble I could get into and saw a rope by the bball court so worked on some double unders (unsuccessfully -- most I can do in a row without messing up is like 4). And then after a few attempts there just cranked out a quick 100 turns, at the end of which, my heart was pounding and chest was hurting -- I'll take that as a bad sign in terms of fitness but a good sign in terms of effectiveness.
Weigh in: 183.5 (ouch)
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