And the summer begins...

Week 3 of the summer workout began today...but I think saying its week 3 is a bit misleading. I would consider this the first REAL week of summer training because I'm back at home for the summer and the running workouts are starting. I threw most of my clothes into about 8 trash bags, loaded them in the car and drove to Durham. I threw on some running shoes and headed straight for the gym..

Today's lift was a new one...there seems to be a two week long pattern in the packet so lifts are the same for 2 weeks and then progress from there. Today's lift wasn't too bad except for the workout started with front squats....I HATE front squats! I felt good about the lift but I think my depth needs to be better on the front squats. I'm so eager to do as much weight as possible I need to remember its worthless if the form isn't good...dont get me wrong I've been lifting since I was 16 so I know how the exercises are supposed to be done but its hard because I'm so damn competitive the want to lift more sometimes trumps everything else. Well enough blabbering here's what I did today...

A1) Front squat 4 sets of 3 (95lbs-135lbs)

    A2) plank hold 30 seconds 

B1) RDL 3 sets of 3 (115lbs-135lbs)

    B2) PB knee tucks

C1) Barbell Row 3 sets of 3 (65lbs-75lbs)

    C2) Barbelll OH press (55lbs)

Finished with shoulder and hip prehab exercises...works on muscle activation in the back, shoulder, and hip flexors

After lifting I did a treadmill workout...the sky opened up and absolutely poured so running outside was out of the question. The workout consisted of:

8 200m intervals at speed 11. I basically ran for 40 seconds and rested for 40 seconds and repeated that 8 times. I took 20 seconds of extra rest after finishing 6 reps and then 10 seconds extra rest before number 8. My intended goal was 8 200's but after running the first 2 6 seemed like a more attainable goal so I was happy to finish all 8 even with a little extra rest. 

Well I'm back at home and waiting for my mom to finish making dinner and I'm starving!!! She wants to take a walk before dinner so I will probably be suckered into a 2 mile walk as well. At this point I need all the exercise I can get! (My fitness base is reallllly low right now) I'm interested to see how I will feel when I wake up tomorrow, thats always a good (or bad) indicator of where I'm at physically. Well I'm off to try and hurry dinner along. Bye for now!