Season 2 - Day 12

Today's Notes:

I rolled in about 3 AM yesterday after picking up Mike, driving by the Bengals' facility (they wouldn't let us in), and taking him home. So, I skipped my workout yesterday morning.

To add to the crime, I didn't go this morning, opting instead to go in the evening (because I had an early morning meeting I had to attend for a client).

So, I got punished. Like, Guantanamo punished.

Missing a day is a no-no. And that really screws with me, since I've already paid for that day, it's mine to do with what I want... Nope. Not with Roy, it's not.

He beat the crap out of me.

Today's workout was about 3.5 hours.

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The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights + drills + cardio)


Leg Press - 50 (first set) @ 450lbs, 40 (second set) @ 540lbs, 30 (third set) @ 630 lbs
SUPERSET with stair run - 10 reps between each set (30 stair runs total)
High-stepup (ground-to-bench) - 20 each leg, with 70lb dumbbells in each hand
SUPERSET with stair run - 8 reps between each set (24 stair runs total)
Leg Extension - 50 (first set) @ 190lbs, 40 (second set) @ 205lbs, 30 (third set) @ 220 lbs
SUPERSET with Leg Curl - 50 (first set) @ 220lbs, 40 (second set) @ 235lbs, 30 (third set) @ 250 lbs
Hamstring Iso Leg Press - 50 (first set) @ 450lbs, 40 (second set) @ 540lbs, 30 (third set) @ 630 lbs
SUPERSET with Calf Press (toe extension) - 50 (first set) @ 450lbs, 40 (second set) @ 540lbs, 30 (third set) @ 630 lbs
Power Squat (Deadlift with bent knees) - 3 sets x 10 reps - 285lbs first set, 315lbs second set, 365lbs third set
SUPERSET with stair run - 6 reps between each set (18 stair runs total)
Sprint Laps - 5 (1/10th of a mile each lap)
Punch Drill @ 2 mins x 3
Ladder Drill - studder-step x 10
Ladder Drill - sidestep x 10
Ladder Drill - one-foot x 10
Ladder Drill - High-step x 10
Hurdles - shuffle step hop x 10
Wall Sits - 2:00 min x 3
3 mile run (treadmill)

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HOW I FEEL:

I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again. I will never miss another day again...