Exercise Log 11.20.13 (Ab & Fun Day + Cardio)

A quick log of yesterday’s fitness activities. Wednesday was a fun day, had a good 5 mile run in with my running partner, then afterwards went to the gym for “ab & fun” day. Was more ab than fun, because the gym was busy. On the agenda was to practice squatting and I passed up the opportunity to hop in the power rack right away but decided to do my ab workout first… big mistake. So for abs I did a warmup, then a rotisserie core workout with a 25lb plate (a series of rotating planks), an isolated ab workout of elbow to knee crunches, toe touches, 45 degree planks and body raises (10 reps each, 4 sets). After that I went to the ab rotation machine to work my obliques at a nice and heavy weight.

I wanted to do squats after this, but after I was done with abs I saw the power rack and even the two normal squat racks in use by various people. The lamest thing was the power rack, which is a cage primarily used for squatting, was in use by two people socializing doing turns with deadlifts. Deadlifts really require no rack besides when reracking weight, honestly, so the fact the cage was tied up with this sucked. So I did 5 sets of goblet squats, which to me is the best squat to do to prep for doing front squats. These are real low squats with a dumbbell held up in front of the chest. At first I did 50, 60 and 70lbs waiting for the machines to open, and when I realized I was pretty much screwed, I did two more sets at 80lbs which was quite a challenge.

Short log, short day, but was a good workout so I call it a win. More coming soon!