TD 6 & new join!....

posting late again...  from work, went to class, came home a couple of hours ago, ate a fat sandwich from RU Grill (if you know me, then you know the exact one i ordered... haha you're missing out), then started packing for vegas... now i'm here.  looking over my notes this morning, i wrote that my legs and lats were absolutely sore at the beginning of the workout.  HD and i were pretty spent from the last couple of days, which is a good thing.  might as well get all of that soreness out of our systems now and have our bodies get used to it.  we have to carefully monitor whether or not we're over training.

well, strategically, since i am heading to the west coast... we saved the "vanity muscles" workout (chest & biceps) for the day before my flight.  i apologize in advance for not filming the quad set.  until someone else joins HD and i, we can't film sets that need a no sh*t spotter:

as you can see, we've increased our work capacity... maybe i was a little over zealous considering it's been 2 years since my last trip to sin city.  anyways, below is my 1st set of the 1st superset.  you would think i was working out in the philippines, given my company in the background haha:

here is HD on his 1st set of the 2nd superset.  i also comment on the guy dropping 40lbs dumbbells on the ground like it's cool:

afterward, we hit the treadmill and did a tabata since we were hitting the 90 minute mark (we try to keep workouts under an hour, ideally 45 minutes total... we most likely took so long because we hit 13 exercises for the first time in awhile and were dragging just a bit)...  i planned to do at least 18 minutes and increase the speed on 3-minute intervals, but we had stuff to do...

TABATA on the treadmill

20:10 x 8
set it to 6.5mph and 12% incline (supposed to be set at 0-30sec slower than your best 5k speed)
run for 20 seconds, hop off for 10 seconds and do that 8 times

i felt strong on this morning's tabata, so i'm either getting better or it's because i sandbagged yesterday's tread work.  to conclude the workout, we stretched.  i was pretty pleased with our efforts.

in more recent news, 4TWC has acquired an AK...  haha, it's actually DK's wife.  she has officially joined the team this evening and should be present for our first training session on June 3rd at the 4TWC TM training grounds.  i will have a dedicated paragraph on her sooner than later.  for now, know that she is a tremendous athlete!  i have honestly got to get a move on working on the "about" section before more members join.  as of today, we are 9 strong!  

i'm gonna try my best to be a good boy and immediately workout once i check into my hotel haha!  my next post should be from vegas, wish me luck.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness