Just a note
Just wanted to document this:
Friday was legs
Quads: BB squats—115 for 12, 125 for 10, 135 for 8, 145 for 6 (no spot, last time I had a spot) and 135 for 12 (not sure how that works, I was shakin’ the first set I did 135 and it was only 8, now this set I can do 12… can anyone explain?) Superset last set of squats with iso-leg extensions, 17.5 lbs (or 35#) for 12 (these burned!!! OUCH!)
Hamstrings: Deadlift cable with rope (AKA crack a walnut) 90 for 12, 95 for 10, 100 for 8, 110 for 6, 100 for 12 superset with leg curls at 90 for 12. If you are not familiar with this one, you start by attaching the rope to the bottom ring. With you back facing the weights, grab the rope between your legs and take a few steps forward. Start position: shoulders back, chest out, abs tight with a slight lean forward, rope ends (the balls) are in your croch… you look like you have a pair ladies. lol. Position two: keeping you head up, looking forward, bend down with a flat back (don’t let your shoulders roll), letting the rope go though you legs. Go down as far as you can. Go back to start position keeping a flat back. It got its name because you are squeezing your but very tight… cracking a walnut. 
Abs: Roman chair and ball crunch with medicine ball until fatigue.
Today was cardio: first interval at minutes 5 at 7 mph for 1 minute, 2nd at 10 minutes at 7.5 mph for 1 minute, 3rd at 14 minutes at 8 mph for 1 minute, last started at 18 minutes at 7.0, 18:30 up to 7.5, at 19 minutes ran at 9 mph for 1 minute…. boy was I huffing! Had Julofthenile next to me cheering me on. Thanks Jul!
That’s it for now. Everyone have a wonderful Easter and if it’s your cheat/earn day ENJOY!
March 24, 2008 at 1:02 pm
Girl, I was so impressed with your ability to run that fast for so long!!! you rocked that interval!! these are the weeks that will be the ones…wahoooo….can’t wait for the story to unfold for you!!!
March 24, 2008 at 7:14 pm
why are you running so fast? Some sort of science behind this that I need to know?