8/4 HIIT - Stationary Bike
5 minute warm up
10 sprints @ level 4
10 minute cool down
8/5 Back & Hams
Underhand Pull Downs - 2 warms/190x7,6,6
T Bar Rows - 2 warms/80x10,90x8x2
DB Dead Lift - 1 warm/100x8x2
Cable Row (High) - 65x12,70x12,100x11
Glute Hams (Assisted) - x5,5,4,4
Leg Curls - 1 warm/85x12
Not sure what it was about the stationary bike but my knees were a little sore afterward. My quads were still shot from Monday (sissy squats need a new name) but I'm going to stick with the recumbent bike or the elliptical for now.
Digging the new back movements. DB dead lifts felt a little awkward but I'm sure I'll adjust to them quickly. Glute hams were brutal, kept getting lower and lower with each rep and use a pull down bar for assistance. Pretty solid work out.
On a personal note, my grand father passed away yesterday. Didn't really hit me until I had to say the words to my fiancee. I'm going to put even more into this prep because although he still lived in Peru, he was my biggest fan. I know he'll be with me throughout this and when things get tough, I'll just think of him.
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