Friday workout

Yesterday I did chest with Adam. I get Adam as a workout partner every once in a while because our schedules just don't match up most of the time. he is by far my favorite workout partner. Anyhow, we did (wt approximate bc I didn't write it down..lol):

Flat bench

(warm-ups 95X12, 115X12) 135X12, 155X8, 165X6 finally getting back up on my bench, shoulder feeling good! I hit 205 at the lift-a-thon last October with my shoulder not at full health Its feeling good and my first becnh goal is 200 for reps. That would be cool.

DB incline press 40'sX12, 50'sX10, 55'sX8

Band press standing black band 3 sets 12-15

chest and shoulders were DONE by then. But I sw that we got new jumpropes at the club so I mad Adam join me in the crossfit workout "Annie"

http://media.crossfit.com/cf-video/CrossFit_SpealDoesAnnie.mov

Legs and abs and chest sore today! lol


Today, Friday.. Not enough sleep (ever..ever..ever) but i had an hour of time with no clients so I did 'light' back day. I have issues with light workouts..I don't seem capable of not increasing the weight..lol.

Medium grip pulldowns 60X15, 8-X12, 100X8, 120X6 ishy
I superset with cable bent-over rows, narrow overhand grip, handle to hips
80X12, 90X12, 100X12, 110X12..idk maybe its too easy of an angle or maybe I just had hidden energy rserves I was unaware of.

One arm db rows 40X12, 50X10, 50X10 back tired.

I superset with lying underthe smith rack doing pulls to the bar, wide grip.

Spent some time hanging upside down from smith bar, doing the kinds of tucks and hangs kids do on the monkey bars..lol. fun :)

Went home after work and napped :)I feel like next week i will get the cardio on track, my goal being 3 times next wek. I did cardio..once this week besides the jumprope workout. My knees are recovering still and really feeling tight from jumprope but I think in a day or so they will be fine.

Foodwise I am low low carb right now, lots of protein, good fat, veggies, just trying to do an 'induction phase' into contest dieting. most likely will phase into a carb cycle in two weeks.

Its all coming together. My biggest obstacle is getting enough sleep so I have the energy for the cardio and lifting. I have been better about bedtime this week, with last night being an exception. Its a work in progress.

Today's mood - tired but optimistic :) I am working on maintaining a bright, positive outlook - focused forward, evolving continually.