Neighbour asked me if I wanted to go to Spin class at 10 am.  So I showed up at the gym a little after 9 for some back work.

Did some deadlifts, which is one of those big boy moves I am still getting accustomed to, so really focused on form for now.  Then one arm DB rows with no rest between sets.  Then I did closegrip on the hammer strength row machine until the assisted chinup bar was free.

deadlift 185 for 8 reps, 90 sec rest, 8 reps

1 arm DB row 55s for 12, 12

row machine 90 pounds for 25 reps

assisted pullups (40% BW) – widegrip 4, closegrip 5, hammer grip 4

 

Then I loosened up my joints for about a minute, then alternated sets of 5 fingerpad kneeling pushups with 10 eagle claws, 2 sets.  Then I went back to the assisted chinup bar to practice hanging:

15 sec, 30 sec rest

20 sec, 40 sec rest

15 sec, 50 sec rest

10 sec

I think my times were better this time because this chinup bar has fresher rubber, I get a better grip.  New favorite bar to hang from!

 

Then it was time for spin class.  By the third song, I knew I was in trouble.  I was running out of gas to the point where my pedals were stopping, and I was only about a quarter of the way into the class!  That class seemed to go on FOREVER… I just got pulverized.  It was brutal!  If there was a referee, he would have stopped the class and thrown in the towel.

I am not sure what it was:  was I dehydrated?  Were my legs still tired from HIIT on Thursday?  Did I use up my energy on the back workout?  All 3?  Whatever the reason, it was just one of those cardio classes where we empty our tanks long before the finish line.  We have all had them, now was just my turn.

After class I went to do some extra stretches (beyond the ones we normally do for our legs):  L-Sit above the dip station for about 20 seconds, held a short bridge for about 20 sec, some seated twists for about 20 sec each side.  Then I showered and headed home.

By the time I was at the bus stop, my feet were dragging, I was ready to just crawl into a hole and hibernate.  Maybe no spin class for me tomorrow…

 

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