Songs:

1. Salgo Pa’ La Calle - I’ve had this one on the running playlist for almost 10 years! It’s an old friend. 🥰

2. Roots - OMG THIS SONGGGG!!!!! New, heard for the first time at the gym. Haven’t looked up the lyrics. I just LOOOOVE the music, that chunky rhythm guitar, the strike of the lead guitar chords in the chorus, the rolling beat, and their voices. Enjoyed immensely separating out the different layers of this song. Cannot wait to run to it! Stuck it on repeat for the last 5 exercises here, spent the breaks between sets dancing to it. I don’t give AF what people think.

Took my winter outdoor cycling frustrations out on the barbell. 😆

Walking lunges w/twist
3 x 10 each leg, 25 lb plate
(1 min rests)

Barbell back squat
1 x 8 @ 45
1 x 6 @ 115
1 x 5 @ 135
5 x 5 @ 155
(2 min rests)

Sumo deadlift
1 x 10 @ 45
1 x 6 @ 115
1 x 6 @ 135
3 x 5 @ 165
(2 min rests)

Leg Press
4 x 6 @ 180
(1.5 min rests)

Feet-up bench press (feet up on bench, no leg drive)
4 x 8 @ 65 lbs
(1 min rests)

Chin-up grip lat pulldowns
4 x 8 @ 88 lbs
(1.5 min rests)
88 lbs is a about 70% of my body weight. Finishing these sets was hilarious - I’d release my lats to allow the plates to lower, while allowing the weight to lift me off my feet!!! 🤣

Cable upright rows
3 x 8 @ 38.5
(1 min rests)
These are finally catching up to the not-cable version, which is 45 lbs for sets of 10 reps

Pec deck flyes
3 x 10 @ 50
(1 min rests)

Superset x 3
DB triceps extension x 12 @ 25
DB curls x 10 @ 20
Bird dogs x 10 each side
(No rest)

Decline leg raises, 2 sec hold at the top
3 x 10
Added a twist to each side for each rep on the last set.
(1 min rests)
It’s nuts to me that I could barely eke out 6 reps when I started these, and now 10 reps are easy. It always turns heads at the gym. There’s a kid in his 20s who saw me doing these next to him, jaw dropped, and he tried to do them…couldn’t. Fit kid, mind you: you can tell he lifts. He’s a regular. He added this move to his routine. I’ve seen him continuing to practice. He’s getting better.