Lifting for 4-10-9

So, I went for a jog this morning. I felt like it. I was able to do two intervals of going around the circle, which is around a half a mile apiece. Total time outside was still around a half hour. I was asked to open tomorrow morning, because the openning manager can’t come in. It’ll be my first time as openning manager without another manager around. I’ll probably be working a normal 10-hour shift. As such, I went to the gym tonight to get my workout in.

Amusingly, I’m having to talk myself out of going for a jog tomorrow morning. Seriously. I’m insane.

NROL, Fat Loss I
Day B, Workout X

Rest: 45 sec between exercises (-15 seconds)

Alternating Sets
BB Deadlift: 3×10 @ 195 lbs (+10 lbs)
DB Incline Press: 10, 9, 5 @ 45 lbs (+5 lbs)

Alternating Sets
DB Step-up: 3×10 @ 20 lbs (+10 lbs)
Mixed Grip Lat Pull: 10, 10, 6 @ 140 lbs (+10 lbs)

Alternating Sets
BB Romanian Deadlift: 3×10 @ 135 lbs (+10 lbs)
Swiss Ball Lateral Roll: 3×12 @ BW

Metabolic Overdrive: 3 rounds on elliptical (1 minute hard, 2 minutes recovery)

Powered through the deadlifts, form felt spot-on. Doing routines like this make me feel like the hardest working person in the gym. Going to absolutely increase the deadlifts to 205 lbs next time. It looks easy in paper, but doing heavy deadlifts paired with heavy anything with low rest periods is HARD. But I know how much of an effect heavy shit like deadlifts have on the body, so that was my motivation to kick some ass.

Lat pulls felt easier than last time. Must be the rep range. Well, felt easier except on the last rep of the last set. I had nothing left!

Got into RDLs a little quicker than usual.

Felt like I was able to put more into the metabolic overdrive today. The hardest part for me is when I’m at 50 seconds, so I have ten seconds left. Longest ten seconds of my life. My legs are burning, my lungs are sucking wind, and I’m just willing myself to push my intensity as high as I can until the time is up. Not for the untrained, that’s for sure.

I felt like I limped through my cooldown. I wanted nothing more than to go home, eat, and collapse. I just finished my chili. Mmm, chili.