20 minutes of HIIT on the elliptical – level 16, 20 seconds on 40 off IIRC
ran 1.5 miles in some time (maybe 12 something, felt real slow and beat up)
bench: worked up to 275 x 10
incline db press: 75 x 17
pullup: bw +30 laddered up to 8 reps
prestretcher slant board situps: bw x 32 reps
Even though I laid around literally all day and ate tons of junk food, I still went for a run when the sun went down and it got more bearable outside. I got it done in just under 30 minutes, 29:30. These is shitty but it’s better than the last time I ran this route and I didn’t have to stop so it’s still improvement.
completely off, just foam rolled and stretched
60 minutes of steady state on the elliptical level 16? bumped speed up to 4.5-5.0
conventional deadlift: worked up to 495 x 6 which is probably a PR at this bodyweight
weighted pullup: 55 x 5 x 5 done very strictly with a controlled 2ish second eccentric. I had some someone watch and count tempo on the eccentric on the last set and my last rep was a little sketch, which means I was probably right on for this week.
GHR, front elevated 6-8 inches: bw x 3 x 10 These felt good, stricter than the lower setting.
tons of pull aparts, did the wrapped knuckles/external rotator variety.
axle curl: axle + 10’s x 10 x 5
ran 1.5 miles in 11:49