Yes, I focused on beating previous workouts despite the change in rest time. Today's workout (all supersets with 30 seconds rest):
Front Squats (ss)
145×8; 145×8; 145×8
Wide grip seated rows (ss)
135×12; 135×12; 135×12
I focused on keeping the weight up high during the front squats and going down as low as I could. I paid extra attention to my abdominals being tight so as to take the stress off my back. I also paid attention to the pace of the exercise. The wide grip rows were different. I spent time making sure my chest was out and stomach was in. I focused on feeling the pull in my lats and traps.
Supine hip ext with curl on swiss ball (ss)
17; 17; 17
Barbell Push Press (ss)
100×10; 100×8; 100×8
The hip extensions with curl on the swiss ball are slamming my hamstrings big time. I just keep upping the reps each time I do these. It is the only way to “beat the previous workout” with this exercise. The barbell push press was a challenge. I did 10 on the first set because I forgot I was at 8 reps in today's workout and not 10. 100 pounds is the most I've ever done with this exercise. I really think I need a belt if I'm going to lifft much more weight than that on this exercise.
Static lunges (ss)
35×8; 35×8; 35×8
Upper body Russian Twist (ss)
12; 12; 12
I used to hate the lunges. Yes, today I got up to 85% of my max heart rate just doing lunges, but I can feel a difference in how well I can do the exercise now. I can get the right form and still use a fairly heavy (for me) weight of 2 35 pound dumbbells. I get to about 6 reps and really start to feel it.
Today's workout felt very excpetional. After the realization I had about craving oatmeal AFTER the workout, I tried something different prior to the workout. I took my regular serving of oatmeal and placed it into the blender. I then put 8 ounces of water into the blender and let it sit for 15 minutes. I then added my protein powder and blended it all up into a drink. I was able to drink my oatmeal before the workout, which gave me a great deal of energy during the workout. To some of you this might be obvious, but I'm still learning how all this works, so it was a great find.
Today I brought The Stick to the gym and before my cardo session I worked my calves with it. As some of you know if you read my blog, I've had trouble with my right calf muscle ever since I tore it about 6 months ago. It just doesn't let me run because it cramps up badly. Well, I am glad to say that using The Stick I was able to run my intervals instead of walk my intervals during cardio today. I must say, I got alot more winded and felt like I was working much harder during the workout using some running during the intervals. I highly recommend The Stick.