January 30 2009 ~ Workout
AM Cardio was an attempt at getting my dog to jog/walk; not happening. She is s such a spaz, she is like an amateur k-9, smart, at the ready, agile, quick, eager to please… but f***ing insane most of the time. It’s like taking a whirlwind for a walk down a semi busy road 
So anyway, about 50 minutes of that and according to Garmin, average speed was 3.4, so not too terribly slow for having to deal with that, I was fasted as well, but had BCAAs and water with my I sipped peri work out as they say 
Regulation Pull Ups, overhand
too away the assistance so these numbers are small, but will get better; nothing quite like actual pull ups
1×4 1×4 1×3 1×3 1×2 1×2 1×1 = F
Split Squat, one foot behind me on bench; holding 20s in each hand
3 sets per side, 15 slow reps each
Standing DB overhead press, slow
35s x 7 35s x 7 35s x 7 ~ super core control here is what I am working on
Seated narrow grip low cable row
90 x 7 90 x 7 90 x 7 90 x 7
Reverse Hack Squat
*I don’t know what the apparatus weighs, this is just my 2 plates
90 x 7 90 x 7 90 x 7
Standing Abdominal Cable/Rope Crunches (these are hard to do correctly)
35 x 12 35 x 12 35 x 12
Power Scissor Abs; Slow
3 sets; 1 min non-stop… TUT
:)
