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Because 2-on/1-off seems to be a great scheme for me, I took Thursday off, after a fantastic upper body workout on Wednesday. My return this morning should have been marked by a lower body workout, but I had to switch around the last 2 days of the program because there was neither a platform, nor power rack free to do some of my work. I did upper body this morning and will hit the lower half hard tomorrow! ARRRRR! I managed to get a good few hours of walking yesterday. I am very committed to smelling the lilacs whever possible.

Day 2 - Upper Body (Wednesday, May 14)
Foam rolling, mobility work
1) Resisted push-ups 3x8-10 @5lbs (tougher than I thought!)
2) Seated rows (in place of Low Cable Rows) 4x6 @75lbs
3) Close grip bench 3x10*8*6 @ 45, 50 and 55lbs respectively
4) Facepulls 3x8-10 @60lbs
5) Y,T,W 2x12 @8lbs (a promotion!)
6) Ab wheel 3x10 and deceitfully difficult

+25 minutes running (for my mental health)and static stretching..and another round of foam rolling.

Thursday (off)

Day 4 - Upper Body (Friday, May 16)
Foam rolling, mobility work
1) Heavy lat pulldowns 4x6 @ 105lbs and 90lbs for last 2 sets
2) DB military press 3x8-10 @20lbs *need to remember to keep my glutes tight!
3) Face pulls 3x6 @70lbs (holy the batman in me!)
4) OH shrugs - 3x8 @45lbs
5) Scaptions w/shrugs - 2x12 @8lbs
6) Decline reverse crunches 3x12

+17mins stairclimbing, stretching and breathing exercises.

I feel fantastic. Although I am a bit bound in the desk/chair position these days, I am so refreshed from the increased walking and foam rolling pre and post workout. I'm also really pleased that I can do cardio and feel like I'm locomoting (so to speak) without having to do the entire lower body warm up. To alert-glutes infinity and beyond!