TweetWednesday
5 minutes cardio 3 sprints
60 crunches
5 minutes cardio 3 sprints
60 crunches
5 minutes cardio 2 sprints
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
It's been crazy at work, I'm in training but without a computer, not sure how that works but whatever. Cardio session was amazing, back on the elliptical and I feel like I got that pumped feeling from the HIIT training again, it was intense. My legs felt like I just did a leg workout by the end. It's also super hot which made it kind of rough.
Thursday
Flat bench superset with bent over db fly 3 sets
Underhand flat bench superset with seated side lateral raise 3sets
Cable flies superset with standing shoulder press 3 sets
Underhand extension 3 sets
Reverse underhand extension superset with cable side laterals 3 sets
Dips 3sets
Dip machine 1 set burn out
I felt embarrassed at the beginning of the workout. My bench numbers were terrible. Not sure the reason but I wasn't moving good weight. I was frustrated with myself but just kept it moving. Underhand bench I redeemed myself and did a PR on the flies, don't really even pay attention to that stuff on flies and usually use it more so as a finishing move but since I did so crappy with bench I decided to really push myself with them and it worked out. By the end of the workout, it wasn't to shabby.
Saturday
Leg extension superset with seated leg curl superset with straight bar pull down 3 sets
Hack squat superset with lat pull down 3 sets
Bulgarian Split squat superset with close grip pull down 3 sets
Seated Hammer curl 3 sets
EZ curl bar preacher curl superset with seated calve raise 3 sets
Cable curls 3 sets
Not the best workout. I woke up and felt good, couldn't wait to get to the gym as I had other stuff to do but once I got to the gym I felt worn out. My body parts were burning after just 3 or 4 reps when it was a weight where I usually can get 10 reps. After each set I just felt super drained. Maybe it was the heat or the long week of work. Part of me thinks I might need to extra rest from the gym. The gym is closed Monday and I usually take Sunday off so I might take these next 2 days to recover. Even now it's so nice outside I feel like I should be out there but I just feel drained. After the gym I also put in my ac which is ancient and weighs a ton. My abs are also on fire for whatever reason, I went to put a shirt on and just putting my hands over my head and stretching the abs a bit really made me feel it.
The lack of performance in the gym but be from last night. All week at work I was learning a new position which is mentally exhausting but my girlfriend who was supposed to stain her deck yesterday was having trouble so I went straight over at work and worked on her deck. It was super hot and humid but I used a roller on a lot of it and my shoulders were burning afterwards. I then put her two ac's in which I had to carry up 2 flights of steps. It wasn't difficult but the heat really took it out of me.