Day 78.

The Workout:

Warm-up: Elliptical
20 min @ Level 8 incline - 4 miles

StairMaster

20 min @ Level 10/8 - 100 floors 

 

Wide Grip Chin Ups

2 sets of 8 @ 100 lb assist

 

Pull-ups

2 sets of 8 @ 100 lb assist

Bicep Curl

3 sets of 10 @ 30 lbs

Back Hyperextension

3 sets of 10 @ 70 lbs

Iso-Lat Reverse Grip

3 sets of 10 @ 25 lbs

Iso-Lat Row

grip version 1: 3 sets of 10 @ 15 lbs

grip version 2: 3 sets of 10 @ 15 lbs

Incline Bicep Curl:

3 sets of 10 @ 10 lbs

Inverted Incline Bicep Curl:

3 sets of 10 @ 7.5 lbs

Today I was determined to start working on learning how to do pull-ups/chin-ups since it will definitely be a necessity for the Spartan Sprint rope climb. It was the first time I have ever done any chin-ups or pull-ups...ever! in my life! Despite being completely physically spent post pull-ups, I felt so accomplished! I had pushed past my comfort level and tried a completely new exercise that was totally physically demanding and I was actually able to perform to finish! It was a defining moment. I am looking forward to tomorrows workout – more pull-up/chin-ups!