12/11/16

Upper/Lower

1. Squat
275x5
275x3
275x3
225x8
225x8

2. RDL
135x10
135x10
135x10

3a. Mid-Grip Incline (30 degrees)
135x12
135x14
135x16

3b,  DB Row
65x12
65x12
65x12

4a. Hyperextension (glute dominant.. I think)
12; 12

4b.  Cable Curls
40x12; 40x12


Cardio - Incline Walking
-35 Minutes
-2.5 mph
-10 degree incline
-Avg.  HR 131 bpm

Notes
Squat woes continue, but every session I'm relearning stuff I once had mastered.  In short, I need to get my glutes back in the game, and start using my core the way it was intended.  Out of everything, the most effective exercises of the day was the RDLs... I realized that if I was bracing correctly, my hamstrings weren't actually tight.  They are tight when my movement is cock-eyed.

On a boring note, the incline walking is feeling good.  Yes 2,5mph is incredibly slow, but the incline adds some flavor to it.  Going to continue this until I'm at 45 minutes, 3.0 mph, 10 degree incline, and with a heart rate under 135 bpm.