My ass is still pretty sore. My quads and shoulders are getting a little sore. Outside at 9:30 with the bike on the driveway.
Went 12,619 meters and got faster every five minute period.
- 6 Weighted Pull-ups (35#)
- 6 Weighted Chin-ups (35#)
- 8 Lat Pulldowns (115-120-125-130#)
- 8/8 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 25-25-30-32.5#)
- 8 Seated Cable Rows (double handles, 100-105-110-115#)
5 Set Drop Set
- 8 Incline DB Fly (45#)
- MAX incline DB Fly (40-35-30-25#)
8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!
- 12 OH Crunches (50# DBs, pause)
- 12/12 Side Plank Cable Rows (25#)
- 12 Parallette Shoot Throughs (ankle weights)
- 100m Farmer Carry (80# + 8# handle)
Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.