TD 47

HD and i tried something different and went to the gym around 5pm.  surprisingly, not crowded... at least for the stuff we needed to do... like squats.  of course all the benches were taken up and most dumbbells lol.  anyway, i'm gonna stop being a snot.  we split the evening up into 4 parts: (1) moderate treadmill run, (2) lifts, (3) muay thai pad work, and (4) abs.

warmup - treadmill
30min @ 7.5mph & 1.0% incline
total: 3.75miles, approx. 446 calories burned (at my current weight: 145lbs)

then:

here is my 2nd set of the quad set:

subsequently, we did muay thai pad work:
we warmed up for 10 minutes then we did 5 minutes of the following combination-
superman 2, left knee, right elbow, 3, 2, 3
after the 5 minutes were done, we finished with 25 kicks each leg

last, we did abs
6 continuous rounds
15 weighted situp (20lbs)
30sec side plank (you end up doing a total of 3 planks each side)

that's basically it.  we plan on hitting the gym in the morning since i have a playoff basketball game tomorrow night.

oh, one more thing.  when i got home from the gym, i also managed to get my wife to do a CrossFit-esque workout for the first time and she did good!  she even did regular pushups throughout all of her rounds.

at least she told me she enjoyed herself haha...  i'm proud that she decided to check out the party.

hope you all are doing well.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness