Finally got headphones with noise cancelling just for the gym so I can fully tune out their nonstop Nickelback playlist. It was wonderful to be submerged in the music of MY choice so I could tune out ERRRYBODY and ERRYTHANG.

I recently created a new Pandora station based on Florence & the Machine. ALL the music it’s playing is new to me, and it’s all amazing: the station is a mix of folktronica (new genre discovery) with swirls of alternative rock in the mix. Folk has a more pronounced Irish influence than country music, and features a lot more angry progressive female voices…the literal opposite of stereotypical country music. Rabbitology is a current fave. Some of Rabbitology’s lyrics are creepy AF, but they remind me of old German and Irish fairytales/mythology (I was exposed to original fairytale versions as a child); the music is haunting, their voices incredible. I love the imagery in “Wildfire’s” lyrics (it’s about rebirth and reclamation…given the draw of this song, apparently I continue to be a phoenix.) “Wild Horses” by Grace Power is a discovery from today. The music is powerful; the lyrics are about how strength is praised in survivors when we would have preferred to not go through having to survive. “Too Much” by Dove Cameron made it onto my running playlist, I loved it so much! It’s a song about NOT making oneself less in order to make others comfortable.

Warm-up
Abductors 3 x 10 @ 90
Adductors 3 x 10 @ 110
(1 min rests)

Glute drive machine
1 x 10 @ 105
4 x 8 @ 155
(1 min rests. Ready to go heavier on these…)

Barbell back squats
1 x 10 @ 45
1 x 6 @ 115
1 x 6 @ 135
1 x 6 @ 145
1 x 6 @ 150 -> Max set RPE 8/10
2 min rest, then:
3 x 6 @ 135 -> “Back-off” sets. These always feel so light after the big max set.
(2 min rests between back-off sets)

Hack squat
3 x 8 @ 220 (up 2 reps/set for this weight)
(2 min rests)

Iso-lateral leg extensions
3 x 8 @ 20 lbs each leg, 3 sec tempo lowering
(1.5 min rests)

Calf raise machine
3 x 10 @ 90
(1 min rests)

Box step-ups 24”
3 x 10 each leg

Superset x 3
Unilateral dead bugs w/foam roller x 10 each leg (up 2 reps/set)
Mountain climbers with twist, slow x 12 each side