Wednesday

Day two of the 0500-1300 shift at work.  Got to the gym at 1415.

5:00 warm up on the rower at 10/10 resistance followed by 10:00 of stretching.  No foam rolling today.

Padawan Josh met me at the gym so I did everything today with him.

First:
SealFit 131105
For time:
100 Strict pull ups holding 20lbs
*Every time you drop from the bar, run 400m

First time.  Pretty tough workout.  I wedged a 20lbs dumbbell between my feet for each set and then kicked it to the side, ran upstairs, ran a 400m, then came back down and repeated.  Wanted to average more than 10 per round, since I knew I didn't want to run ton of 400m repeats.  Kept the treadmill on a slower pace (8:00/mi pace) because I knew I needed the recovery time for my arms and shoulders.  Finished in 9 sets with a time of 30:22.

Second:
Abs, yay.  Padawan Josh randomly challenged the head female trainer to a front plank until you drop competition.  I didn't time it but I think I lasted 2 or more minutes, and by the way, I was doing it the hard way keeping my hands and arms apart.  Padawan Josh and the trainer started with their hands together, making it easier.  The trainer outlasted PJ by a little bit.  She said she usually does a 5:00 plank every day.  Ugh.  After that we did 2min max reps with scissors, reverse crunches, side bends, and leg levers.

Third:
Flat dumbbell bench press.  Started with 80lbs for 12 reps, then 80 again for 10, then again for 8.  Bumped up to 90lbs for 6, then again for 4.

Fourth:
Introduced PJ to the "bring sally up" workout with squats.  I got all the way through just doing body squats.  He started to fail about half way.

Fifth:
For reasons unknown, PJ wanted to do some push ups.  So we did two sets of 25, then a max rep set of hand release push ups.