took yesterday off. did a really stupid thing in not stretching after monday's workout and my hamstrings are still sore to the touch.
lifting usually helps, so i head to lift.
felt like shit today, so it wasn't much at the gym.
warmed up on c2 rower
4 min. and just under 1000 meters for a warmup
did 5 intervals of row 500m, rest 1 minute. kept the strokes per minute at 33 or above for each minute. felt really tired after, but definitely loosened my legs up.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
squat; 2x6 @ 95, 1x6 @ 115, 1x6 @ 135, 3x6 @ 155
pullups; 3x8
lat. pulldown; 3x8 @ 140
ab bench; 3x30, 2x20 each side
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
crunches on ball; 2x30
long stretch
sauna.
not sure about tomorrow.
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