Yesterday was a rest day. (Much deserved.) Breakfast was Golden Corral at a mentoring appreciation day — cheese grits, scrambled eggs, biscuit with honey, yogurt, and a few hashbrowns. Lunch at noon was at Ted's Montana Grill today with co-workers an who can beat a $13 three-course meal (cup of New England clam chowder, salad w/ chicken, cheese & tomato and basil vinaigrette dressing, and a peanut butter cookie)? Needless to say, no pre-work out snack as I was still full. 1 mile warm-up run with Hartye and Justice. Then killer leg routine, consisting of three sets of:
1. 2 minute squats (20 seconds continuous, 10 seconds hold)
2. Static lunge with orange band side rotation - 20 each side
3. Sled (pushing the awful sand-filled bin up and down the hall)
4. Squat with 40-lb. dumbbell between my legs - 20 reps
5. Incline chest press w/ 45-lb. bar - 20 reps
6. Tricep (17.5 lbs) bench extension to knee crunch - 20 reps
7. Squat to overhead press w/ 12 lbs. - 20 reps (ugh!)
8. Tricep kickbacks to bicep curls - 10 lbs. x 20 reps
9. Step overs - 100 total (50 each leg)
10. One leg crunch w/ 6 lb. ball (30 each leg)
The sled? Terrible. Step overs? They suck. Squat to overhead press w/ 12-lb. dumbbells? Downright brutal. Despite the nauseousness and dizziness, I survived yet another day. (but not without some groans, moans and even a little whining — but hey, it's Friday!)
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