Deadlift & Back Extension

15 Jul 16   (WG)

    Weightlifting  (5 Rounds)

    6 Deadlift    (185lb)

    Gymnastic   (5 Rounds)

    6 GHD Back Extension

Rack Row & KB Swings, Box Squat

14 Jul 16   (WMG)

    Couplet  (4 Rounds)

    10 Rack Rows

    10 KB Swings    (25lb)

    Weightlifting   (3 Rounds)

    5 Box Squat, Smith   (90, 110, 130lb)

  Bad weigh-in. >:(  237lb. +4lb from 2 weeks ago. Back to starting weight. The muscle-weighs-more-than-fat thing seems unlikely this quick. I seem leaner. I don't get it.

  Depressing. Demoralising.  :(

Smith Bench Press & Row

14 Jul 16  (WM)

    Weightlifting   (4 Rounds)

    10 Bench Press, Smith    (70, 60, 60, 50lb)

    Metabolic   (4 Rounds)

    400m Row  (2:00, 2:00, 2:15, 2:15/500m)

    1min  Rest

Ab Machine

12 Jul 16  (G)

    Gymnastic  (4 Rounds)

    13 Ab Machine   (75, 90, 105, 130lb)

  Useless machine.

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