Slept in a bit today, but that was okay. Still about 1.25 hours to lift, and I tried experimenting with something new. I just heard about German Volume Training and wanted to play around with it. I know I didn’t do it exactly right (disclaimer for when Dani reads this, :) ), but it was “fun” nonetheless. 10 sets of 10 assisted wide grip pull ups with the assisted pull up machine with 80 lbs assistance and 60 sec rest between. I set my book on the knee pad so I could read between sets. I made it through the first five before I realized I needed another plate of assistance and that I was supposed to be doing a 2 count lift and 4 count lower. Whoops. Fixed it for the last sets and felt a major difference. Then was completely insane and figured I’d try it with chin ups. Ended up getting 8 sets that way and 2 sets hammer grip. I burned so much and was so fatigued, but it felt awesome to finish it and to have read about 20 pages along the way, ha. Next big set was 10 X 10 of Smith machine bent over row with 50 lbs total, and I didn’t remember the eccentric focus this time til 3rd set, doh. Finished with 6 X 10 EZ bar curl - 1st 3 sets at 45 and last 3 at 40, finally got the eccentric on all of them. That was plenty to get the pump I sought! Spent the midday at Cotton Branch Farm Sanctuary playing with and feeding the animals and helping cut and load limbs. Decided to put in some cardio, about 25 min on the elliptical, and abs. I used my lap timer to see how long it took me to do different exercises and the total time. 15 min total, including 100 butterfly sit ups, 100 hollow outs, 100 BOSU bicycles, then 25 each of hollow outs, BOSU crunched and BOSU bicycles. Foam rolled with a painfully hard foam roller and then showered and washed my hair so I wouldn’t have the “been out in the woods” itchiness. Passed a Chipotle on the way home and figured it was time to try the sofritas burrito bowl mixed with spicy sweet potato fries. What was the highlight of your 12/13/14?
Posted on: Sun, 14 Dec 2014 03:59:29 +0000
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