Leg Press

9 Jul 16  (W)

    500m Row  (slow & easy, ~2:30/500m)

    Weightlifting  (Find 2RM)

    2 Leg Press, machine  (175 - 280lb by 15's)

    500m Row  (slow & easy, ~2:30/500m)

  Was going to find 2-rep max for Box Squat on the Smith, but it was being used, along with the only squat-rack.  :/

Row & Back Extension

8 Jul 16  (MG)

    Metabolic Endurance  (4 Rounds)

    400m Row  (2min/500m pace)

    1min  Rest

    Gymnastic  (4 Rounds)

    10 Back Extension Machine  (160lb)

Sumo Deadlift & Situps & KB Swings

7 Jul 16  (WMG)

    Triplet  (10min AMRAP)

    5   Sumo Deadlift  (135lb)

    8   Situps

    10 KB Swings         (25lb)

    --------

    ** 7 rounds

  Good workout. Still sweating for awhile after leaving the gym. Good sign. Steadily working up to higher intensities.

  As always, I lost count. I'm calling it 7 rounds instead of 8 to be safe. It's one of those two.  :P

DB Incline Bench Press & Rack Rows

6 Jul 16  (GW)

    Couplet  (5 Rounds)

    8 DB Incline Bench Press  (2x30lb)

    8 Rack Rows

  Wish I'd've thought of Rack Rows earlier. I figured that that particular Pullup-scaling couldn't be done for now because the gym doesn't have any rings available for Ring Rows. Then, using a barbell in the rack occurred to me.  =D  Works great.

Bike

5 Jul 16  (M)

    Metabolic Endurance

    3miles Recumbent Bike  (~12 pace)