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Steady

January 29, 2015 (Afternoon)

Exercise Type: Run

Comments:
Double-broken 500 to get things going after the warmup: 200 @ +7, 100 all out, 200 @ +7. Someone up front was really slow on the 100 start so that wasn't great but the 200's went fine. Felt great actually.

30.xx, 14.xx, 31.xx

Then came a circuit workout:
4 or 5 x (drill down, accel back, followed by 3 or 4 exercise body weight circuit) Donkey kicks, bridges, crab kicks, and wide-leg squat jumps are defnitely my weak points.

Lift: Arms day, 2 scoops C4 Sport
Pullups: 10, 5, 5, 5
Skullcrushers: 10x50, 2.5x80
DB Biceps curl: 10x30, 4x45, 2x8x30, 5x35
Palm-up triceps cable pull: 10eax17, 8eax20, 5eax23, 5eax27, 6eax23
Biceps bar curl: 2x5x80, 4x80, 10x50, 10x40, 15x30, 25x20
Rope triceps extension: 10x22.5, 5x32.5, 5x37.5, 5x42.5, 10x32.5
Weighed in at 163.5 after the lift