May I just say that the wind KICKED MY ASS TODAY?!?!?!!

5 miles, 51:13:00. It would have been faster if not for THE AFOREMENTIONED WIND (grumble, grumble). Better workout, I guess. I was like 30:29 at the 5k mark, something like that. Not as good as the other day, but, well... you know. ;)

Calories burned: 647

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