Good job Stayce!!! I got mine in this morning at 4:30 am, it is just too hot here in the evening now, so we switched it up, at 4:30 am this morning it was already 80 degrees, felt good. Leg Press - single leg (45 Degree): Set 1: 10 reps @ 70.0 lbs | Set 2: 5 reps @ 110.0 lbs | Set 3: 3 reps @ 120.0 lbs Set 4: 6 reps @ 130.0 lbs | Set 5: 8 reps @ 120.0 lbs Hamstring Curls - standing: Set 1: 12 reps @ 35.0 lbs | Set 2: 12 reps @ 35.0 lbs Leg Extensions: Set 1: 12 reps @ 95.0 lbs | Set 2: 12 reps @ 95.0 lbs Lying Bent Leg Raises: Set 1: 40 reps | Set 2: 40 reps Stability Ball Crunches: Set 1: 54 reps | Set 2: 54 reps | Set 3: 42 reps Cardio: Tonight in front of the fan Norditrack interval training 49 minutes scheduled Mike

Man.. I have not been on a nordictrack in ages. That was a good workout. I am hoping to do some real skiing this winter. All my life I've never done any downhill skiing and have always wanted to try. The last few years I let my weight get in the way. Now I will have no excuses! Ha.. that is a great problem to have. Even when I lift I try not to let it go lower than 120 during and between sets but sometimes that's hard. I think doing the compound movements and doing more standing then sitting and laying whenever possible also helps to keep it up. Squats always gets it up really high.. like 165. For example, if I do my rows on the cable cross and hold in a squat position instead of sitting and using the traditional row machines (hammer strength or cybex) that seems to help too.

Ok.. this morning I kicked some butt spinning. I did a full hour of spin. Burned just under 600 calories. Had a nice cool down stretch after and then hit the shower. I'm feeling really strong and really good!` I had a couple of protein balls when I woke up (oats, peanut butter, steel's sugar free honey, choc protein powder - made them around 50 - 75 cal each). I had 2 more post workout along with a couple big fresh strawberries too. Yum! I think that really helped add to my energy level. Tomorrow afternoon I am teaching a 45 min spin class and taking over the studio. I have a few friends from work that are going to join me as guests at my gym. In the morning I will just focus on lifting. It will be my first split workout in ages.

Awesome Jesse Here is me today; Yeah, 104 here today, but a dry heat and 100 in our garage (GYM) at 9:00 pm when I finished. Can you say SWEAT! Oh Yea! Chest Press (machine): Set 1: 8 reps @ 140.0 lbs | Set 2: 11 reps @ 110.0 lbs | Set 3: 6 reps @ 130.0 lbs Set 4: 4 reps @ 160.0 lbs | Set 5: 6 reps @ 170.0 lbs Dumbbell Lateral Raise: Set 1: 12 reps @ 15.0 lbs | Set 2: 12 reps @ 15.0 lbs | Set 3: 8 reps @ 25.0 lbs Dumbbell Supported Rear Lateral Raise: Set 1: 12 reps @ 15.0 lbs | Set 2: 12 reps @ 15.0 lbs Cable Triceps Pushdown - reverse grip (short bar): Set 1: 12 reps @ 50.0 lbs | Set 2: 12 reps @ 50.0 lbs | Set 3: 8 reps @ 60.0 lbs Lying Bent Leg Raises: Set 1: 40 reps | Set 2: 40 reps Bent Leg Crunches: Edit | Demo Set 1: 90 reps | Set 2: 90 reps | Set 3: 70 reps CARDIO: Skiing - Nordic: 388 calories burned: 1.4 miles, 20 minutes ,4.2 mph Warm Up: Set 1: 5 minutes at (Intensity 2 -- Moderately Easy) Main Workout: Set 2: 10 minutes at (Intensity 3 -- Moderate) Cool Down: Set 3: 5 minutes at (Intensity 2 -- Moderately Easy) Mike

Hi Stayce: HIT is just what you described. There is a section in the book that also talks about negative movement. BTW, I would never consider your present ecercise routine as quirky. Whatever works for you is just fine. There's never anything wrong with having fun while working out. Jesse