Ok.  I added a couple more exercises, and this wasn’t easy at all.  I hope it feels better next time because I got to the beginning stages of nausea.

Oh well.  It was still fun.  🙂

1.  Warm-up

2.  Barbell Front Squats
Goal:  165 x 11.
Actual:  165 x 12.  165 x 6.  145 x 8.

3.  Barbell Romanian Deadlifts
Goal:  185 x 10.
Actual:  185 x 12.  185 x 10.  185 x 11.

4.  Single-legged Dumbbell Carry Rear-Foot-Elevated Squats
Goal:  45s x 8.
Actual:  45s x 8.  40s x 11.  40s x 10.

5.  Single-legged Dumbbell Rack Rear-Foot-Elevated Squats 
Goal:  30s x 11.
Actual:  30s x 12.  30s x 11.  30s x 10.

6.  Single-legged Dumbbell Romanian Deadlifts
Goal:  10s x 11.
Actual:  10s x 11.  10s x 11.  10s x 9.

7.  FST-7 Front Squats (seven sets of 10 reps with 50 seconds in between each set)
Goal:  115 for the first three sets, then drop
Actual:  115 x 10.  115 x 10.  115 x 10.  115 x 10.  115 x 10.  115 x 10.  115 x 10.

8.  FST-7 Smith Machine Calf Raises (I stood on top of two stacks of two 25lb plates so that I could get more of a calf stretch.  I had 2 plates under my left foot and two under my right.)
Goal:  No idea.  This was my first time.
Actual:  70 (35s on each side, and the bar doesn’t weigh much) x 10.  70 x 10.  70 x 10.  70 x 10.  70 x 10.  70 x 10.  70 x 10.

9.  Cool-Down

10.  Eat some carbs

Notes:

This was very tough stuff!  I always love these workouts in some sort of weird way, but they’re always very hard.  Tomorrow should be easier.  🙂

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