went for a pretty good 20 min run. i did something i will call a ladder. i increased the speed a few notches every 3 minutes. at the 9 minute mark i went all out power burst for one minute then brought it back down the same level before cool down.
my body conditioning/sculpt routine didn't work out as well for me today. i started strong with some pivot lunges doing 20 alternating reps with an 8lb ball. then did boat pose press with 4lb weights for 20 reps. if i went heavier it would have been less reps but the challenge for me was to not fall out of the pose until my shoulders were fatigued. super hard on the abs. i did some frog glute contractions. pretty much legs in frog position and lift/contract the glutes. seemed like a barre move to me. pretty good though for 20 reps. i did 20 crunches on the ball and 20 bridge movements on the ball. then came the wipes. this is the legs side to side to move. i had a hard time doing the 10 reps i did. then i tried leg lowering while squeezing the ball. barely got 5 out. i just wasn't comfortable b/c i was sweat so bad(and it do sweat around that area of the leg a lot so it doesn't look right) but i just wasn't feel it.
i stopped not trying to do anymore abs and went to the assitance machine for 2 sets of dips,pull ups and chin ups circuit style. all with only 70lb assistance(next time i will to 75-80lb as this was pretty hard) the first set was 12 dips,8 pull up,5 chin ups, then next set was 10 dips,7 pull ups,4 chins.
oh that pull up machine was tough today. but the challenge was good there. i pulled through that. the other stuff i guess it just wasn't as good of a routine in real life as it was on paper. it made this up with the help of my cards.sometimes the cards aren't always right.
