Got to sleep in today and awoke with a stiff back. Aah deadlifts. Today is one of two days this week that I am not running but I will be doing a short weight training session for chest and back as well as abdominal and yoga. After finishing weighs I had a quick snack on some edemame and then worked with two clients. When I got home i had a very substantial meal of a mexican, avocado, vegetable salad over greens, some Isalean soup, and a small fresh salmon patty. For dinner i will have an Isalean shake. Plan to go to bed early because my first client tomorrow is at 5:30am.
For weights i'm focusing on machines today primarily because I don't want my back to be affected and also because I'm at John street and have access to more equipemnt than I do at home. Here is what i did over 30 minutes.
| EXERCISE | DATE | REP | WT | COMMENT |
| ca supine row | 3-Nov | 3x20 | 60# | warm up 20s rest |
| BB bench | 3-Nov | 3x20 | 45# | warm up bar only |
| Lat pd WG | 3-Nov | 3x10 | 75# | hard 60x rest |
| Mach chest press | 3-Nov | 3x12 | 70# | 20s rest |
| CG mach row | 3-Nov | 3x10 | 95# | 20s rest |
| Asst Dip | 3-Nov | 3x10 | plate 4- 16# | 60s rest |
| Ca rev fly- high/low | 3-Nov | 3x12 | 40# | 30s rest |
| Ca chest fly | 3-Nov | 3x10 | 65# | 30s rest |