May 13 - Personal Training Day 21 + 4 miles

Red apple + string cheese + almonds an hour prior to workout. Warm up was a 1 mile run with Alex and Justice, a bit faster than usual, and my HR surprised me and got up to 171. Then did a second mile with Kelly. Then three sets of:

1. Hack squat (laying leg press) - 75 lbs. x 25 reps
2. Rope squat to side twist rotation - 10 lbs. x 30 total reps
3. Lat pulldown small bar - 60 lbs x 20 reps
4. Leg crank (20 single leg lunges w/ ball followed by 20 split jumps w/ ball followed by 20 squat jumps w/ ball) - 6 lb ball
5. 2 minute wall sit
6. Burpees (bosu ball pushup > jump > bosu overhead lift) - 15x
7. Wide chest press on bench w/ 15 lb. dumbells
8. Walking lunge w/ overhead triceps press 10 lb. ball
9. Static bicep curls - 12 lbs x 20 reps
10. Bicycle kick crunches - 100

Overall the exercises were good and three were new (#s 2, 4, 9). I felt a bit lightheaded/dizzy/weird after a few; mostly after and during the leg crank and walking lunges. The static bicep curl was tough — one arm is in a 90 degree angle with elbow at side, just holding the 12 lb. dumbell straight out while the opposite arm does bicep curls. Isolation! After three sets I ran a mile and then Kelly and I ran a mile together. Consumed my trusty vanilla Myoplex Light protein shake immediately after. And my well-deserved dinner consisted of 1/2 of an organic baked chicken breast with fresh feta on top and a side of frozen vegetables — yellow corn, spinach and navy beans. I added some flax seed oil on top for a dose of healthy fat. Mmm!