I can't do this anymore...

I can't do this anymore... 

I have to start weight lifting again. 

Did I worry you? 

(Probably not).

ANYWHO, I got a membership to Northern Michigan University's rec center known as "the PEIF." It has full weight room, cardio balcony, two basketball courts, a rock climbing wall, a swimming/diving pool, a sauna, six racquetball courts and fitness classes.

Um, COUNT ME IN.

The program I created focuses on endurance and hypertrophy-esque sets and repetitions. Here's what I did today:

WARM-UP

5min run

   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk

Turkish get-ups

3x12 clean & jerk

   1x12 bar

   2x12 bar + 5's

SHOULDERS

Military press

   1x20 = dumbbell 20s

   2x15 = dumbbell 25s

   1x12 = barbell

Upright rows

   1x20 = dumbbell 20s

   2x15 = dumbbell 25s

   1x12 = barbell

Internal rotation

   1x20 = cable 10

   2x15 = cable 13

   1x12 = cable 17

Assisted chin-ups

   1x20 = -90lbs (40lbs) 

   2x15 = -80lbs (50lbs)

   1x12 = -70lbs (60lbs)

The 100

Turkish get-ups

   1x10 = dumbbell 5

   2x8 = dumbbell 10 

   1x6 = dumbbell 15

ABS

The 100

20 Lying leg lifts

20 Roll-ups

20 A-frames

Planks 20sec center-20sec right-20sec center-20sec left-20sec center

HIIT

.05 @ 3mph

.1 @ 8mph (9.5mph for last one)

for 1.5 miles

Stretch

Sauna followed by a cold shower. SMART IDEA, FINLAND.