Lifting for 4-30-9

Ah, masochism.

NROL, Fat Loss II
Day A, Workout V

Rest: 45 sec between exercises (-15 seconds)

Alternating Sets
BB Front Squat: 3×10 @ 95 lb (+10 lbs)
T-Bar Row: 10, 10, 9 @ 90 lbs

Alternating Sets
Supine Hip Extension with Leg Curl: 3×10 @ BW
BB Push Press: 3×10 @ 85 lbs (+10 lbs)

Alternating Sets
DB Dynamic Lunges: 3×10 @ 25 lbs (+5 lbs)
Upper Body Russian Twist: 3×10 @ BW

Metabolic Overdrive: 4 rounds on elliptical (1 minute hard, 2 minutes recovery)

Incomplete recovery sucks. 60 seconds rest, I tend to get my breathing back. 45 seconds, I may barely at a point of recovery, if not short of it. Which is the point, of course.

My squat form’s getting better. I had little problem keeping my elbows up, and my wrists didn’t feel strained at all. Key is to remember that your shoulders are holding the bar up when you front squat. I don’t really want to increase the weight. I may do so anyway to screw with myself. The last set was hard, BUT IT COULD BE HARDER. I’m insane. Row form went to crap towards the end. I just tried to get the weight moving and apply as much force as possible.

Push presses with a barbell… I find I can get into a bit of a groove easier. As much as it would SEEM easier to pause momentarily after each rep to reset yourself, I found it better to quarter squat down with the bar after each eccentric, then immediately explode back up. I did well keeping my breath pattern. I’ve gotten out of breath with push presses before, and it’s NOT fun. So uh. I uh. Maybe I’ll uh increase the weight? IT COULD BE HARDER.

Again with the lunges, I did well controlling my breathing. I felt muscular fatigue, but I didn’t think I was going to collapse. Which has happened. I’ve done walking lunges and had my legs give out. It’s intense, yo. I’m insane. IT COULD BE HARDER. I could increase to 30 lb dumbbells. I tried weighting the upper body russian twists with a 10 lb plate, but it immediately felt too hard. I could try it again next time with a measly five pounds.

Cardio room sucked ass. It’s warmer, the air isn’t moving as much, and it felt more humid. I went from a light sweat to sweating buckets rather quickly. I pushed 100 rpms the first and second intervals, and tried to stay above 90 rpms for the third and fourth intervals. Because that’s all I had. Lactic acid burn, indeed.

I’ll push myself next workout because I doubt I’ll be masochistic enough to increase the weights significantly when the rest drops to 30 seconds. Or so I tell myself. HA HA.

Oh. I was reviewing the book and I realized I was doing Workout B wrong. Or, rather, I made it harder than it needed to be. I know what a T-Push-Up is, but for some reason, I thought I needed to do a push-up row in the first pairing. Yes. That’s right. I used a harder exercise. I figure I’ll stay with what I’m doing. I’ll label it correctly next workout.

Candi said she’d meet me in the Berry of Lies sometime this afternoon. Maybe we’ll play tennis. We’ll see. I feel blasted. I gotta make sure I eat enough. Seriously.