Thursday: Back From Hiatus and Showin' It (The opposite of strength is weak? This was "weak day" then.)

First day back lifting since I don't know when in early March (injured my shoulder March 1 and only had a handful of gym days/workouts since). Today was very, VERY rough. Feeling physically run down, muscularly weak, cardiovascularly overexerted and gastronomically like I was gonna ham all over the place.

My heart rate was extremely quick to get way too high so I rested a lot, and I am a bit sick so I know I was kind of dehydrated - all in all, this was a poor showing. I couldn't even complete my warm up as RX'd and my first work station was murder and not enough weight moved.

1. Warm up:
2 rounds of:

• 6 pull ups - Failed on 2nd set (only 5)
• Suicide-style run (end of bball court and back; half court line and back; end again and back)
• 10 dips - Failed on 2nd set (only 7)
  

On first set of dips, I felt shoulder tweakin' a bit. I thought these would be safe since I tried a few on some railing the other day and they felt fine. But I was thinking about this a lot - maybe why I failed on 2nd set.

2. SQUAT

• 3 x 4 x 225

(not easy - it should have been 5x5 and easy)

3. CIRCUIT - Repeat 3x

• Barbell Rows x 6 x 135#
• Barbell Curls x 8 x 50#
• Barbell Upright Rows x 8 x 50#
• Rope Tricep Cable Press Downs x 8 x 110#
  

(the barbell rows were poor form - threw the whole body into those pulls in later sets)

4. FINISHERS

• DB Shrugs: 2 x 15 x 90#
• DB Swings: 2 x 10 x 70#
  

Weigh in: 187 FAT