Yesterday's Workout

Cardio am: I ran 4 miles. I varied the intensity but in the middle I did 2 minute increments on 5.0 and 6.0 for 20 minutes. I was pretty happy. It took just over 45 minutes to do 4 miles.

Strength Training: Just because i hadn't worked my back enough we did an upper body circuit. 20 reps of everything and each round he added a new exercise. Here is what we did
Bench with 1 chain
Suspended Pullups off the floor
Plate raises w/ a 25 lb plate
T bar rows w/ 45 lbs. and fat handle grip
Rear Delt flyes with 10 lb chain
Assisted dips
bicep curls w/ 45 lb straight bar

I was fried.

Tonight I think we are going to do a twist on the VO2 mac protocol. I haven't worked it all out yet but I am thinking that we are going to use a heavy bell and a light bell and go in 15 sec increments but the first with the heavy bell you just get what you can and then when you go to the light bell you try to double what you got with the heavy bell. I have to think more on this and will let you know what we actually end up doing.