Reading and Reflection

Narrative (120min)
First back day on the new regiment; it was ok.  I felt really tired towards the end of the workout.  I did get most of my lifts in, but I had to pull out of the Hyperextensions; I just felt too tired for it.  At any rate, I feel pretty good overall.  The additional reps are really taxing my body, but I am already seeing the shredding taking effect.

Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
2. Decline Crunch – 4 sets of 25 reps – 100
3. Reverse Crunch – 4 sets of 25 reps – 100

Thursday – Back
Back
Exercise	Sets	Reps	Weights
Smith Machine Barbell Row	4	15, 12, 10, 10	90,110,110,90 lbs
Bent Over Dumbbell Rows	3	15, 12, 10	50,50,50 lbs
Wide Grip Pulldown	3	15, 12, 10	100,120,120 lbs
Seated Rowing	3	15, 12, 10	100,120,120 lbs
Hyper-Extension	4	15, 12, 10, 10	x,x,x,x lbs

Cardio: 60 mins
Distance: 5.0 (Morning + )
Calories: 1466
Crunches: 400

Tracker
Total Distance: 194.99 miles (Goal 400/205.01 remain) *
Total Calories: 50,633 (Goal 80,000/29,367 remain) *
Total Crunches: 1975 (Goal 25,000 / 23,525)

Good livin’…keep movin’!
-R-