Had birthday cake at work in the afternoon (no worries, lunch was salad w/ chicken and hard boiled egg whites, kidney beans, mushrooms, green peppers, and soy crisps) and a string cheese as pre-workout snack. Ran 1 mile to warm up with Kelly. Then three sets of 10 exercises:
1. Wall sit 2 minutes 30 seconds
2. Dumbbell chest press - 17.5 lbs x 20 reps
3. Kettlebell swing - 36 (changed to 25 lbs) x 15 reps
4. Hamstring curl - 30 lbs x 25 reps
5. Inner thigh - 80 lbs x 25 reps (was 1/2 step up)
6. Asst. pull up - 90 lbs x 15 reps
7. Deadlift to clean - 30 lb x 15 reps
8. Walking lunge to triceps extension - 10 lb. ball
9. Rear delt fly machine - 30 lbs x 15 reps
10. Dynamax ball crunch w/ 6-lb. ball - 25 reps
Ran 1 mile for cool down. Felt good overall, the extra 30 seconds on the wall sits felt lengthy and I continue to despise kettlebell swings.
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