I had to double up today, because I got somethings to do this weekend with the girlfriend and need to do somethings for the gym. Lately I have been selfish in a sense in my own life without considering other people in my own life, and kind of going crazy worrying about my workouts, and it has been dragging me down as well on a mental basis. So, this weekend, I will be hanging with the girlfriend for a bit to get some time with her, so had to double up on Thursday with a couple workouts. I felt fine, and def did not effect my overall for my workout. However, this week has been pretty stressful, so cut the intensity down a little bit on a portion of my workout, but at the end still got alot of work in, and felt pretty good.

I will be hitting my other workout on Sunday, and will be taking a rest day Saturday, and on Friday I will be testing somethings out for our new Powerlifting Class that will be starting on Sunday Morning.

Thursday, August 30th, 2012 Workout:
AM Session:
All on the Airdyne:
3 Minutes @ 70%
3 Minutes @ 80%
3 Minutes @ 90%
3 Minutes @ 70%
3 Minutes @ 80%
3 Minutes @ 90%
3 Minutes @ 70%
3 Minutes @ 80%
3 Minutes @ 90%
I forget how many cals I got on this, but this was the first time where I really felt good on the airdyne, and kept consistent throughout all 3 minutes of work for the total workout.
+
PM Session:
A. Front Squat @ 20×1 with 40 lbs of chains, 1 tough rep x 3 sets, rest 4 minutes
225-245-265, not including chain weight.
B1. Front Squat x 3 reps @ 205 lbs plus 40 lbs of chains x 10 sets, rest 1 minute.
B2. Pronated Weighted Pull Ups,3 reps x 10 sets @ 35 lbs, rest 1 minute.
C1. Barbell Step-Ups @ 20 inch box, 8 reps x 3 sets, rest 1:30
95-115-135
C2. Wide Grip Pronated Strict Pull Ups AMRAP x 3 sets, rest 1:30
12-10-9