I had an absolutely relaxing weekend. NSCA's Essentials of Personal Training (for my next cert), came in the mail along with a book our ortho recommended called Practical Programming for Strength Training. I spent the weekend reading, and sleeping, and reading and sleeping. Lazy, lazy. No workouts, no housework. Just laid around with the dogs and studied.

So, you'd think today I'd wake up refreshed and pain free. No...my upper back and shoulders are still sore and stiff (oops, maybe all that laying around didn't help!) My knees needed extra warmup time and my lower back is sore from last week's DL's. I never had this problem with the sore back from the DL's...I'm really watching my form, and haven't bumped up the weights...not sure what the deal is. It is less sore, but still there. And my alarm went off but didn't make any sound so I woke up 30 minutes late and rushed to the gym. No coffee...no food. Seemed to be okay since it wasn't DL day. Got my Starbucks afterward. Had to drive all the way home when I discovered no hot water in the gym showers. So, I was an hour late for work.

Front Squat: 8x75,8x75,8x75
Superset w/
Wide-grip cable seated row: 8x100,8x100,8x100

Supine Hip Extension with leg curl
3 sets x 8 ea. superset with
Barbell push press:
8x60,8x60,8x60

Dynamic lunge: 8x60,8x0,8x60
superset with
Upper-body Russian twist: 3 sets, 8 ea.

I whipped through the workout, went without rests which is pretty close to what I think this week is supposed to be like. Didn't up the weights because I did last week and I know I'm not ready. Plus, the knee thing, didn't want to push it. After this week, last week of Fat Loss II, we're taking an entire week off! I'm looking forward to it.

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