It didn't start out this way, but today ended up being one of those where it's a struggle to work out. Not my own doing, mind you, but as I think I mentioned before, the people at work have realized that if I'm not at my desk I'm likely in the workout room.

DAAAAAAAAMN CONVENIENCE!

So anyway, I helped them, then promptly threw my water bottle across the warehouse, it broke, and water went everywhere. Hey, I got the frustration out, right? Then I finished the workout.

Warmup, Circuit of 30 seconds each exercise, 3 sets
* Jumping Jack
* Split Jack
* Prisoner Squat
* Alternating Lunge
* Mountain Climber

Workout
* Squat, 155lbs, 6 sets of 10
* Close-Grip Chin-up, 1 set of 4, 4 sets of 2, 1 set of 1
* Lean-Away Lateral Raise, 20lb dumbbell, left/right, 12/12, 20/5
* Hanging Leg Raise, 1 set of 5, 1 set of 3

40 minutes, 254 calories burned

Today I had my best time for the 5k: 29:10:26! Prior to this, my best time was more like 34 minutes. As a cooldown, I walked back and don't feel near as exhausted as I would have otherwise. Gotta remember to do that step.

So I'm altering my workout schedule ever so slightly. It's going to be something like:

M: Weights
T: 5k (3.1 miles), walk back as cooldown
W: Weights
Th: 5 miles
F: Weights

And then whatever cardio I can manage to fit in between. Depending on how long the workouts take, I might do 2.5 miles afterwards. I work out at lunch so I have a limited amount of time. Weekends are up in the air and I can't commit to a schedule.

It was GORGEOUS outside today! When I started it was 63 degrees, 65 when I finished. What month is this, anyway?

WHEW! The workouts have changed again. This time it's the last 4 weeks of the program, focusing on "arm & chest specialization". After I was done with this one, as I was carrying my lunch to my desk, my arm & hand were shaking.

Warmup, 3 sets of 5 reps, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-Over Row

Workout
These three were a 3-exercise circuit
* Isometric Bench Press, 65lbs, 3 sets of 40 seconds (hold weight 4 inches above chest for 40 seconds)
* External Rotation, 20lbs, 3 sets of 8
* Incline Fly to Press, 30lb dumbbells, perform 10 reps of fly, then 8 reps of press, until failure; 3 sets of 10 flies, 2 sets of 10 presses with 1 set of 4

Final two are a circuit
* Three-stop Decline Dumbbell, 20lb dumbbells, 3 sets of 1 3-step rep (rotate dumbbells, hold for 10 seconds at 3 different places)
* Incline Hammer Curl, 20lb dumbbells, slow curls of 5 seconds up, 5 seconds down, 2 sets of 8, 1 set of 7, 1 set of 6

48 minutes, 229 calories burned

Today's workout went well, but man... my body was DRAGGING for the jog afterwards! It's weird too, because the workout itself wasn't all that exhausting. Must be Fridayitis. :)

Warmup, 3 sets of 5 reps, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-Over Row

Workout
* Chin-ups, 2 sets of 3, 4 sets of 2
* Dips, 6 sets of 6

Calories burned: 92

30-minute jog, calories burned: 328

Total calories burned: 420

Nice day though!