Cardio

AM body weight = 230
Semi Recumbent Bike – 3 min. warm-up / 8 Tabata intervals @ resistance level 5 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period

Cardio

AM body weight = 230
Semi Recumbent Bike – 3 min. warm-up / 8 Tabata intervals @ resistance level 5 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period

Squat

AM Body Weight = 230
Wide Stance GM – 135x5x10
Front Squat – 135x3x10
Chins – 3×5
Rev. Hypers – 180x3x10
Circuit
A1) Glute Bridge – 2×15
A2) Fire Hydrants – 2×10

Squat

Static stretching (lower body)
Foam roller (lower body)
Squat
45×5
135×5
225×5
275×5
315×2 <-- add belt Circuit
A1) Glute Bridge – 2×15
A2) Fire Hydrant – 2×15
A3) 45° Back Raise – 2×15
A4) Lunge – 2×15
After talking to Sean and Pat about my squat stance, I decided to go wider. Due to my weight loss, it is easier to squat deep and I am squatting too deep. I wanted to adjust my stance so I would go too deep and optimize my squat. On my second to last set of squats I felt pain in my upper right glute. My last set of squats half way down I felt pain in my glute and I dropped about 6 to 8 inches before I could stop. I didn’t complete my descent and re-racked the barbell. I injured my glute at USAPL Raw Nationals last year. It has bothered me off and on since then. I think it can be fixed by exercise and strengthening. I did some light glute work after squats and will keep glute work from now on.

Cardio

AM body weight = 231
Semi Recumbent Bike – 3 min. warm-up / 8 Tabata intervals @ resistance level 5 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period