I went to bed just after 9 last night but woke up around 2 or 3 again. Finally quit trying to sleep around 5:40 I think. Went down for breakfast after 7 and then took an hour nap. Was in the fitness center by 10.
Accessory
4 Sets
- 8 Lat Pulldowns (70-70-77-84 kg)
- 12/12 Kroc Rows (20kg)
Used a machine for the pulldowns and I remembered to keep my shoulder blades pulled down for the rows.
Midline
Side Plank
- 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
- 1:00 Rest
- 2 x 20 seconds
- 1:00 Rest
- 1 x 20 seconds
Someone was hogging the adjustable bench, so I moved the planks up in the order.
Strength
10:00 EMOM (alt)
- 10 Incline DB Fly (16kg)
- 14 HR Push-ups
Conditioning
10:00 Stationary Bike
I set a higher level so I had to use a lot of leg drive and a lower RPM. Did 4.98 km and 148 calories.
Gymnastics
5 Rounds
- 40s Handstand Hold
- 50s Rest
Came back to my room for these since there is no spot in the fitness center. Decided to switch it up and give facing the wall a break, which I think has been making my neck tight. When I kick up I can feel how extremely tight my neck and shoulders are. These got really tough.
Nick Momrik's Fitness Logs 