Kirsty MacColl, "You Just Haven't Earned It, Baby"
WX at 5 PM (22) Dec 11 39.9 (4.4) 17.1 (-8.3) 30.42 (1030) WNW 9
Odometer 19B: 102.0mi
Z4. Average/max heart rate = 159/176
My back started to hurt earlier today and didn't quite get to the gym as early as I'd have liked but I still got it in. My left arm legitimately hurts and I am now avoiding anything that strains the forearm. That means no pullups or lat pulldown. However, I did run negative splits, although I deliberately started easy.
Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Dumbbell Goblet Squat 15/12/10 @35
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-ups 20/20
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:25 02:25 09:42 09:42 0.25
0.25 04:47 02:22 09:26 09:34 0.50
0.25 07:06 02:19 09:16 09:28 0.75
0.25 09:23 02:17 09:08 09:23 1.00
0.25 11:37 02:14 08:58 09:18 1.25
0.25 13:51 02:13 08:54 09:14 1.50
0.25 16:06 02:16 09:02 09:12 1.75
0.25 18:22 02:15 09:02 09:11 2.00
0.25 20:31 02:09 08:37 09:07 2.25
0.25 22:39 02:08 08:30 09:03 2.50
0.25 24:44 02:06 08:23 09:00 2.75
0.25 26:48 02:03 08:13 08:56 3.00
0.25 02:25 02:25 09:42 09:42 0.25
0.25 04:47 02:22 09:26 09:34 0.50
0.25 07:06 02:19 09:16 09:28 0.75
0.25 09:23 02:17 09:08 09:23 1.00
0.25 11:37 02:14 08:58 09:18 1.25
0.25 13:51 02:13 08:54 09:14 1.50
0.25 16:06 02:16 09:02 09:12 1.75
0.25 18:22 02:15 09:02 09:11 2.00
0.25 20:31 02:09 08:37 09:07 2.25
0.25 22:39 02:08 08:30 09:03 2.50
0.25 24:44 02:06 08:23 09:00 2.75
0.25 26:48 02:03 08:13 08:56 3.00
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