It’s that point in my training week where I feel reallllllll beat up. I pretty much want to lay in bed forever and I would give a finger (one of the ones I don’t use on my left hand that isn’t really good for anything anyway) for a neck/trap massage from some kind of female type creature.
military press: worked up to 195 x 3 x 3
superset with hammer curl up to 40’s x 8
HS machine curls: 70 x 19,18
superset with dips: bw x 25,23
weird isometric hold alternating curls: 20’s x ?, 8
weird isometric hold alternating extensions: 20’s x ?, 8
shoulder machine: 60 x 40
pec deck: 165? x 15
weird pec deck isometric alternating hold set thing: 70? x 13
ran 2 miles in 17:08
20 minutes of HIIT on the elliptical, 2o seconds on 40 off at level 16, 9.0/5.5
worked up to 395 x 3 on the straight bar free squat
safety bar parallel box squat: bar + 10’s + 5’s (200?) x 10 x 10
felt slow and bad so I ran interval style 60 on / 30 off run/walk and got a mile and a half done in 13 flat.