Hello, Pregnancy Symptoms!

Really trying to keep up with working out over here, but it's been tough.  Today marks 5 weeks, 3 days pregnant and I've already had a bunch of symptoms that I never had last time.  First of all, I'm pooped as soon as I wake up.  I keep waking up at 2-3 AM and am WIDE awake, so I'm sure that doesn't help any.  That whole bit I can deal with, though.  

However, two nights ago, I started getting this intense burning sensation in my stomach, which is what usually happens when I'm going to throw up.  I laid in bed for about an hour and it eventually subsided.  I thought maybe I had just eaten too much for dinner or just eaten too fast.  However, yesterday, it came back with a vengeance and lasted ALL day.  So, I did what I could yesterday.  I took a 2 mile walk around my lake and called it a day.

The good news is I saw my endocrinologist yesterday and my thyroid levels look great!  Super happy about that!  Last time, I didn't realize I was supposed to be getting them checked so early on.  By the time I did get them checked, I was 7 weeks and they were all way off.  I attribute that to my miscarriage, and I want to make sure I'm doing everything right this time.

Anyway, so far this morning, my stomach is okay.  I'm going to see how I feel after eating something and try to make it to the gym.  I'd really like to get some lifting in and do a template day.  This is the plan for today:

Medium grip bench press 3 x 55 lbs

Seated DB shoulder press 3 x 20 lb DBs

Assisted dips 3 sets

Barbell bent row 3 x 70 lbs

Barbell face pull 3 x 25 lbs

Lying leg curl 3 x 50 lbs

Back squat 3 x 115 lbs

Slant board sit-up 4 x 30 lbs

If that doesn't work out, my plan is to attempt the following at home:

5 rounds

20 air squats

10 burpees

20 butterfly sit-ups

Mash Up Day!

Decided to do a little bit of everything today.  I wanted to do some slower lifting, but also wanted to do a WOD and get my heart rate up for an extended period of time.  I decided to throw the lifting into my warm up and follow up with a WOD-type workout.  For the WOD, I put in a row, but you could also supplement with a run or bike.  Also, I decided to change up the walking lunge and do some weighted and some unweighted.  Overall, it was a great workout!  Happy Saturday!

Warm up:

10 minute EMOM (every minute on the minute)

Power clean
Push press
Front squat
Thruster

I did 45 lbs minute 1, 65 lbs minutes 2-3, and 75 lbs for the remainder

WOD:

5 rounds

250 m row <-- you could also do a 200 m or 1/8 mile run
20 butterfly sit ups
20 hand release push ups
20 walking lunge (on rounds 1, 3, and 5 I added a 25 lb plate and made it an overhead walking lunge)

Time- 24:55

Back to Lifting!

I have this BEAUTIFUL Friday off again.  While it was still nice and cool in the morning, I decided to go to the gym and see how my hips would fare if I tried lifting heavy again.  I warmed up with the sumo deadlifts, since I think that's what bothered it last time.  I figured if it didn't feel right, I'd do a rowing/upper body workout instead.  Luckily, it felt pretty good.  I moved slower than usual through the reps and made sure my form was reallyyyy on point.  And now, here I sit on my back deck, soaking in the sun and warm weather, pain free! :)

This is week 1, day 1 of my second set of templates.  I'm using the 10 rep maxes that I found 2 weeks ago to figure out my weights.  Here's what I did:

Sumo deadlift 3 x 12 (115 lbs)
Leg press 3 x 12 (160 lbs)
DB walking lunge 2 x 22 (11 per leg) with 30 lbs DBs
High bar good mornings 3 x 15 (55 lbs)
Standing DB shoulder press 3 x 12 (20 lb DBs)
Parallel pulldowns 3 x 12 (70 lbs)
DB upright row 3 x 12 (20 lb DBs)
V-up 4 x 12 (20 lb DB)

Sunday!

My hips are feeling much better today.  Just a little left over soreness, but nothing terrible.  I decided to keep it pretty light again today so as not to irritate them again.  I chose a WOD that I actually did before and really liked.  I did this one back in February- not long before I found out I was pregnant, actually.  This workout sticks in my mind because it was the first time I thought to myself, "why am I so out of breath?"  Once I realized I was pregnant, it made sense.  This time, I thought it would maybe be a little easier, but it's definitely still a hard one.  I was drenched in sweat by the end.  Change the weight as necessary-

4 rounds:

500 m row <-- if your gym/home doesn't have a rower, you could also run 400 m (1/4 mile) or use a stationary bike for about 2 min
10 renegade rows with push up (15 lb DBs)
10 DB full body crunch(15 lb DB)
10 DB thrusters (15 lb DBs)

This took me a total of 24:10.  After yesterday's mostly upper body workout (and I went kayaking later in the day!), my arms/shoulders were smoked.

Back to the gym!

I decided to go to the gym today and do whatever my body was comfortable with.  I needed to finish my 10 rep maxes, which were mostly upper body anyway.  Anything that was lower body I either didn't do my maxes for or just didn't do the movement at all.  I decided to add some pause back squats to my warm up to open up my hips.  Also, they are one of my favorite movements ever!  Basically, it's a back squat, but you descend slowly (like a 2-3 count to the hole) and then hold it in the hole for a few seconds (I usually do anywhere from 3-10 seconds, depending on the weight) before coming back up at normal speed.  LOVE, LOVE, LOVE them!  They are a great movement to open up your hips and make sure your form is right the whole time.

Anyway, here's what I ended up doing/10 rep maxing out at today.  Tomorrow, I will be doing a WOD-style gym workout:

Warm up-

500 m row
10 m forward/backward inch worm with 10 sec hold in plank
5x5 pause back squats at ascending weights (I did 65, 95, 115, 115, 115)

10 rep maxes (weight at which I could do 10 reps)-

Barbell face pull = 30 lbs
Assisted underhand pull ups = 13 on assist (70 lbs) <--- NOTE: this makes me so mad, but it's a side effect of my spinal cord injury last year.  I lost SO much strength in my arms. :(
Slant board sit up = 35 lbs
2-arm DB row = 30 lb DBs
Cable face pull = 60 lbs
DB hammer curl = 20 lb DBs
Seated DB shoulder press = 25 lb DBs
Barbell walking lunge (20 total lunges) = 55 lbs
Seated leg curl = 70 lbs

10 rep max testing

As I said yesterday, today was a 10 rep max testing day.  Basically, I tested out weights for a bunch of different movements to see how much weight I could do 10 times (no more, no less) with good form.  Since I have 3 days worth of movements to get through (8 movements per day), I decided to split testing up into 2 days so that I don't overdo anything.  Also, I want my numbers to accurately reflect my capabilities and I was afraid I'd be too tired towards the end to give my best effort.  Additionally, I chose to just "guess" at some of the movements because I kind of know where I'm at already, based on the past cycles I've completed.

This is actually the first time I've tested my 10 rep maxes for these templates.  The first time I did this program (it's a 19 week program) was in October and I had just been cleared to start working out after my neck surgery.  I just wanted to get my body back into lifting and didn't want to go crazy, so I just went super light on all the weights.  Then, when I started my second round of the program, I was still pregnant, so I didn't max out then either.  Needless to say, I was actually pretty excited to see where I'm at currently!

So, here's what I did today and what my 10 rep maxes were.  Obviously, I worked up to these numbers, so I did a lot of reps today!

Sumo deadlift- 135 lbs
Leg press- 190 lbs
Standing DB shoulder press- 22.5 lb DBs
Parallel grip pulldowns- 80 lbs
DB upright row- 25 lb DBs
V-up- 25 lbs
Medium grip bench press- 65 lbs
Barbell bent row- 85 lbs
Lying leg curl- 60 lbs

Not bad, overall.  Pretty happy with my progress, considering I'm coming up on my 1 year neck surgery anniversary in 2 weeks!  I have another 10-ish movements to test tomorrow.  Hopefully I'm not too sore, haha!

Template Day

Today, I finally dragged my lazy butt to the gym!  Woo!  I decided to finish out this cycle of my templates today.  The cycles that I do are 5 weeks, but week 5 is a "deload" week, which means the weights are much lighter.  Today, I finished the last day of week 4, so I should be deloading after this.  However, since I have taken too long to complete this cycle and I took a lot of days off this week, I'm just going to move on to the next cycle.  Tomorrow, I will be doing my 10 rep maxes for the next cycle and starting the cycle on Monday.

Today was a lot of upper body work, which I have come to really enjoy.  Upper body is definitely my weakness.  I am FAR stronger in my lower body.  When I did CrossFit, I didn't really try to strengthen my upper body that much.  Obviously, I'd do WODs with upper body movements, but I didn't do anything on my own time to get better, which I really regret.  The great thing about these templates is that they force me to work on my upper body strength and I've really seen a huge change. I was definitely weak in my lats and shoulders.  I had so much trouble with lat raises (even with 5 lbs!) in the beginning.  Today, I did 10 lbs and felt really strong with the movement.  Grow, little baby lats, grow!!

Warm up:

500 m row (2:00 pace)
10 m inch worm forward/backward with 10 sec hold in plank

Lifting:

Vertical pull: Parallel pull ups 3x9

Horizontal pull: Underhand EZ row (50 lbs) 3x17

Rear/medial delt: DB side lateral raise (10 lb DBs) 3x11

Bicep: DB twist curl (15 lb DBs) 2x15

Vertical push: Seated barbell shoulder press (50 lbs) 3x11

Quads: Barbell walking lunge (55 lbs) 3x20

Hamstrings: 45 degree back raise (20 lb) 3x12
Abs: Hanging leg raise 4x7

Busy Sunday

This is going to be a belated post.  Yesterday was crazy and I didn't get a chance to post.  It was such a gorgeous day here, so we got a lot done.

I started the day off nice and early at the gym.  Followed it up with grocery shopping- my normal routine.  Then, once I got home, hubs and I went crazy on our yard.  We just moved in about a year ago and this is our first spring here.  The shrubs are out of control.  So, we trimmed everything, pulled out a few bushes, mulched everything, etc.  It looks GREAT now.  So amazing what a little work can do for your curb appeal.  Afterwards, we took our canoe out on the lake and did a little fishing.  Ended the day grilling some dinner and enjoying the back deck.  Bring on summer!!

Anyway, yesterday was my first time back in the gym in 2 WEEKS!! Crazy!  And I could tell.  I felt super weak today on my lifts.  Here's what I did:

Horizontal push: Push ups 2x16
Vertical push: Inclined DB press 3x6 (30 lb DBs)
Tricep: Barbell seated tricep extension 2x9 (30 lb barbell)
Horizontal pull: 1-arm dumbbell row 2x12 (30 lb DB)
Rear/medial delts: Barbell upright row 2x15 (50 lb barbell)
Hamstrings: Lying leg curl 2x16 (55 lb)
Quads: High bar back squat 2x12 (120 lb)
Abs: Slant board sit up 3x16 (holding 20 lb ball)

Yep.. Still Sick

Well, whatever I caught is a rough one.  I went to the doctor yesterday and it wasn't much help.  They did a strep test and the flu test, but I came up negative for both.  However, because of my symptoms and fever, they still gave me Tamiflu to take.  They said it might just be a strain of the flu that isn't recognized by the test.  Hopefully it starts to help soon.

So, going to the gym this weekend isn't going to happen.  I had planned to do one day of templates and one day of HIIT.  Here is what I had planned for today:

Warm up-

EMOM (every minute on the minute) for 12 minutes

Odd minutes-
10 kb swings (35 lbs)
5 push ups

Even minutes-
10 thruster (55 lbs)

Workout-

21-15-9 (complete 21 OHS, 21 burpees, 15 OHS, etc.)
Overhead squats (65 lbs)
Burpees

Sunday Mash Up

Today, I decided to do a CrossFit style workout.

The warm up is to get your body ready for the movements in the workout.  It's intentionally slow and, honestly, a little boring, haha.  If you feel like you need more, feel free to extend it out to 15 or even 20 minutes.  You could even add more weight if you wanted.  The main goal is to keep your form the entire time.

The workout itself took me about 14:15.  I do most of my gym workouts at my local gym, which has a very small "X-Fit" section (turf, rubber plates, a rig, etc.).  However, the only time I really needed extra space for this workout was for the walking lunges, so it's totally doable at ANY gym.  If you don't have the room for walking lunges, you could also just do alternating overhead lunges without the walking.  Also, I did hang power cleans, but you could change it to be regular power cleans, if you'd like, for a little extra challenge.  Overall, it was a great, full body burner and I was definitely out of breath at the end!  Enjoy!

Warm up:

10 min EMOM (every minute on the minute)-

1 power clean
1 push press
1 front squat
1 thruster

Minutes 1-5 with just barbell (45 lbs), minutes 6-8 use 55 lbs, minutes 9-10 use 65 lbs.  Complete all work at the top of each minute and rest during the time left in that minute.

WOD:

10 toes to bar
20 thrusters (65 lbs)
20 butterfly sit-ups
20 hang power cleans (65 lbs)
40 overhead walking lunges (25 lbs)
20 hang power cleans (65 lbs)
20 butterfly sit-ups
20 thruster (65 lbs)
10 toes to bar

Saturday Strength

Happy Saturday!  Today was another template/strength day.  Finally feeling pretty back to normal this week.  My hormone levels are normalizing again.  I've lost the baby bloat and my face doesn't look like a 14 year old girl's anymore.  I've taken a few pregnancy tests and they're almost negative.  Still waiting for my first post-D&C period, but I'm sure it will come soon enough (and who really misses THAT anyway?!).

Anyway, here's the workout for today-

Warm up:

500 m row
10 m forward inch worm with 10 sec plank hold
10 m backward inch worm with 10 sec plank hold

Lifting:

Deadlift: Deadlift (115 lbs) 2x14
Quads: Leg press (100 lbs) 2x21
Quads: DB walking lunge (30 lb DBs) 2x20
Hamstrings: Seated leg curl (55 lbs) 2x15
Vertical push: Standing DB shoulder press (15 lb DBs) 2x17
Vertical pull: Narrow grip pull down (60 lbs) 2x15
Rear/medial delts: Cable upright row (60 lbs) 2x15
Abs: Hanging knee raise 3x10

May the 4th (be with you)

Another template day!  Feeling the Thursday struggle today, but got my butt into the gym and got this this done.

NOTE: weights can be increased/decreased based on ability.  Do whatever you are able to do around the same rep range with good form.  Also, rest between sets, but not TOO much.  I usually take anywhere from 30 sec-1 min.  Basically, once my heart rate goes back to normal, I start again.

Vertical pull: Parallel pull ups 3x9

Horizontal pull: Underhand EZ row (50 lbs) 3x15

Rear/medial delt: DB side lateral raise (10 lb DBs) 3x10

Bicep: DB twist curl (15 lb DBs) 2x14

Vertical push: Seated barbell shoulder press (50 lbs) 3x11

Quads: Barbell walking lunge (50 lbs) 3x20

Hamstrings: 45 degree back raise (20 lb) 3x12
Abs: Hanging leg raise 4x6

Superset Sunday

Today, I decided to do some supersetting!  I was introduced to the idea of supersets when I was in physical therapy.  In January of 2016, I found out I had a severely herniated C5-6 disc that resulted in a spinal cord injury.

I had had symptoms and pain since high school (fun fact: cheerleading IS apparently dangerous, kids!), but never realized the actual problem.  I had x-rays and nothing ever came up on those (another fun fact: herniated discs only show up on MRIs!).  So, I just always assumed I did too much at the gym or just pulled a muscle or whatever.  One day, I went to a chiropractor and the adjustment caused the herniated disc to poke my spinal cord, which resulted in a spinal cord injury.  One MRI and lots of doctors appointments eventually left me with only one real option- ACDF surgery (in other words, the disc was removed and I'm now bionic!).  I had my surgery in June of 2016 and was allowed to resume working out again in October.  After all that time off (I was only allowed to walk and wore a collar for 8 weeks), it has been a slooooow crawl back.  I'm still no where near where I was, physically, but I'm trying and that's all that really matters.

Anyway, for those 6 months between the spinal cord injury and surgery, I had to stop CrossFit and I started going to physical therapy.  They knew my love for lifting and HIIT-based workouts, so that's how they structured my sessions.  They took all overhead lifts away from me, obviously, but would let me still do cleans, deadlifts, and dumbbell work.  They used supersets for their workouts, and I really enjoyed them.  So, I decided to bring them back today with a little mashup of my own!

NOTE: I did 6 rounds of each superset, but you can do 3-6.  Each superset should be completed quickly and with as little rest as possible between movements.  You can rest as needed between supersets.  Also, feel free to increase or decrease the weights as needed.  Choose a weight that is challenging, but not so challenging that you are completely done after each set.  As a point of reference, I am probably doing somewhere around 50% of my 1RM for deadlift and back squat.

Superset 1-

6 deadlift (120 lbs)
40 second plank

Superset 2-

10 back squat (95 lbs)
20 second right plank
20 second left plank

Superset 3-

10 push ups
10 inverted bodyweight rows

I followed this up with some clean and snatch work.  Nothing crazy.  Just wanted to do a little extra credit.  :)

Saturday :) :)

Happy Saturday!! Today is a BEAUTIFUL day here.  So excited to catch up on all my housework and not have to go work.  Days like today make me so excited for summer.  Also, they make me wish I could hit the lottery and not have to work anymore! 😜

I went to the gym bright and early this morning and here's what I did:

Warm up-

500 m row
10 m forward inch worm with 10 sec plank hold
10 m backward inch worm with 10 sec plank hold

Lifting-

Horizontal push: Push ups 2x15
Vertical push: Inclined DB press 2x9 (25 lb DBs)
Tricep: Barbell seated tricep extension 2x9 (25 lb barbell)
Horizontal pull: 1-arm dumbbell row 2x20 (25 lb DB)
Rear/medial delts: Barbell upright row 2x14 (50 lb barbell)
Hamstrings: Lying leg curl 2x15 (55 lb)
Quads: High bar back squat 2x12 (120 lb)
Abs: Slant board sit up 3x15 (holding 20 lb ball)

Strength Day

Feeling pretty good today.  Some very slight bleeding left over, but overall feeling pretty much back to normal.  The bloating in my stomach is going away now.  The only symptom that I really have left of my pregnancy is HORRIBLE breakouts on my face.  Usually, I have really clear skin.  This is bad, and I'm mostly attributing it to crazy hormonal changes.  Hopefully, it subsides soon.

Anyway, it feels amazing to lift again.  I know I didn't take that much time off, but it feels like a year ago.  It's nice to get back to normal.  Since I was feeling pretty good, I decided to bring abdominal movements back today.  This is week 3, day 1 of my templates:

Deadlift: Deadlift (115 lbs) 2x13
Quads: Leg press (100 lbs) 2x20
Quads: DB walking lunge (25 lb DBs) 2x20
Hamstrings: Seated leg curl (60 lbs) 2x14
Vertical push: Standing DB shoulder press (15 lb DBs) 2x15
Vertical pull: Narrow grip pull down (60 lbs) 2x13
Rear/medial delts: Cable upright row (60 lbs) 2x13
Abs: Hanging knee raise 3x10

AND I'M BACK!

I woke up this morning and decided that today would be the day that I officially hit the reset button.  I still have a little bleeding, but I want to get back to normal.  

While I probably should have started with something a little more cardio-based, I really missed just lifting.  So, I decided to continue on with my templates at the lighter weights I was using before for this week.  It worked out really well because the day that I had left off at was a mostly upper body workout.  I think I'm going to try to avoid abdominal and pelvic-based movements for another week or so.  I just want to be sure that everything heals normally and that I don't overdo it.

Next week, I want to redo my 10 rep maxes and restart the templates.  Then, I will do the templates 3x a week and also add in 1-2 days of cardio/HIIT workouts.

So, today's workout:

Vertical pull: Parallel pull ups 3x9

Horizontal pull: Underhand EZ row (45 lbs) 3x15

Rear/medial delt: DB side lateral raise (10 lb DBs) 3x14

Bicep: DB twist curl (15 lb DBs) 2x13

Vertical push: Seated barbell shoulder press (45 lbs) 3x11

Quads: Barbell walking lunge (45 lbs) 3x20

Hamstrings: 45 degree back raise (20 lb) 3x12

9 weeks, 2 days

I took off yesterday because I felt like straight garbage.  I did go for a 2.5 mile walk with my husband and dogs, but that was about it for my workout.

I went to bed early and woke up feeling GREAT today.  Still a little stuffy, but fine otherwise.  This is the first time in a few weeks I've felt like I had energy again.  I went grocery shopping, did a bunch of laundry, cleaned the house, AND went to the gym.  Today made me realize just how tired this pregnancy has made me.  It's so crazy what a change in hormones can do!

Anyway, here's today's workout-

Lifting:

Deadlift: Deadlift (110 lbs) 2x12
Quads: Leg press (90 lbs) 2x17
Quads: DB walking lunge (25 lb DBs) 2x20
Hamstrings: Seated leg curl (40 lbs) 2x13
Vertical push: Standing DB shoulder press (15 lb DBs) 2x14
Vertical pull: Narrow grip pulldown (60 lbs) 2x12
Rear/medial delts: Cable upright row (60 lbs) 2x12

I'd also like to note that I decided to take out most ab movements a little earlier than I had originally planned.  I thought I would be phasing them out closer to 12-13 weeks.  However, for the past 1-2 weeks, I've been noticing some weird pulling feelings on my sides.  It seems like it's one of the ligaments that attach from my pelvis to my ribs.  I'm sure it's normal, but since I feel it, I decided to play it safe.  I will be substituting ab movements with plank-type movements from now on.  Always important to listen to your body and do what you're comfortable with!!

8 weeks, 7 days

I ended up skipping the gym on Thursday because I finally caught my husband's sinus cold that I have been trying to avoid all week.  I wanted to give myself a day to rest.  Not that it helped much- I still can't breathe today!  Since I'm pregnant, I'm just sucking it up and not taking anything.  I do have my Neti Pot, which I LOVE, and that's helping a bit.  Thank goodness for that invention!!  Sick preggo's dream!

Anyway, I took it slow at the gym today.  Nothing about this workout was all that strenuous, so it was a good one for a sick day.

Warm up:

500 m easy row
10 m inch worm forward (with 10 sec hold in plank and hamstring stretch)
10 m inch worm backwards (with 10 sec hold in plank and hamstring stretch)

Lifting:

Vertical pull: Parallel pull ups 3x6
Horizontal pull: Underhand EZ row 2x13 (45 lbs)
Rear/medial delts: DB side lateral raise 2x13 (10 lb DBs)
Biceps: DB twist curl 2x13 (15 lb DBs)
Vertical push: Seated barbell shoulder press 2x11 (45 lbs)
Quads: Barbell walking lunge 2x20 (45 lbs on back)
Hamstrings: 45 degree back raise 2x12 (20 lb DB)
Horizontal push: Push ups 3x10

8 weeks

I actually made it to the gym today!  It's a miracle!! 👍👍👍

I'm going to be honest- I definitely thought it was going to be easier to workout during the first trimester.  I thought I would maybe have modify a few things and that would be it.  I wasn't prepared for the fatigue.  Although, I don't really know if I would call what I am experiencing "fatigue" because, honestly, I'm not really that tired.  I've never been one to nap, and I haven't needed to this entire time.  I'm not tired.  I'd call this pregnancy symptom "laziness" instead.  My body just doesn't want to get up and do what my mind is telling it to.  Also, when I do workout, I feel like I've gained 50 lbs and get out of breath as soon as I start.  I've been told I'll get my energy back in the second trimester.  Regardless, I'll keep pushing myself to make sure that I stay as healthy and active as possible throughout.

Warm up:

500 m row (easy pace)

Lifting:

Horizontal push: Push ups 2x11
Vertical push: Inclined DB press 2x10 (25 lb DBs)
Tricep: Barbell seated tricep extension 2x10 (25 lb barbell)
Horizontal pull: 1-arm dumbbell row 2x13 (25 lb DB)
Rear/medial delts: Barbell upright row 2x12 (45 lb barbell)
Hamstrings: Lying leg curl 2x12 (50 lb)
Quads: High bar squat 2x11 (110lb)
Abs: 1 min plank hold x3 with 1 min rest in between

7 weeks

Oh, man.  Getting myself to the gym today was not easy.  The fatigue has been real this week and I've also been dealing with bouts of intermittent nausea/queasiness.  Thankfully, nothing worse than that, but it definitely adds to my lack of desire to go workout even more.

Anyway, today I restarted my 19 week lifting templates.  It is 3 days a week and includes both upper and lower body work.  I don't control the number of sets; I just pick the movement, put my 10 rep max into the provided box, and the file calculates my weights/set/rep scheme each day.

Since I know I'm pregnant this time around, I lowered my 10 rep max on a few movements, just to be safe.  The weights I will be using are generally anywhere from 50-80% of my maxes and I am totally not against lowering the weights even more if I'm just not feeling it that day.  As I said before, my plan is to do what I'm comfortable with and what my body tells me is okay.  I am also taking my time between sets and making sure I keep my heart rate under control.

Today's workout:

Warm up-

500 m easy row
10 m inch worm forward (with 10 sec hold in plank)
10 m inch worm backward (with 10 sec hold in plank and hamstring stretch)

Lifting-

Deadlift: Deadlift (105 lbs) 2x10
Quads: Leg press (90 lbs) 2x10
Quads: DB walking lunge (25 lb DBs) 2x20
Hamstrings: Seated leg curl (40 lbs) 2x12
Vertical push: Standing DB shoulder press (15 lb DBs) 2x12
Vertical pull: Narrow grip pull down (35 lbs) 2x12
Rear/medial delts: Cable upright row (50 lbs) 2x12
Abs: Hanging knee raise 3x10