Insanity Mid-Week break

So we took a mid-week break today because one of my two Insanity buddies is sick and the other just did not have the time today. Since my knees were also a little sore, I saw this as an opportunity to take a break from Insanity and go lift and run for a bit. So this is what I did today:

• 5 min cycling warm-up
• Stretch (ALWAYS warm-up and stretch, it's very important!)
• Weightlifing:
• Bench press
1. 225 lbs x 8 reps
2. 235 lbs x 6 reps (new weight record)
3. 235 lbs x 6 reps
• Incline biceps curls 
1. Each arm: 45 lbs x 7 reps
2. Each arm: 45 lbs x 6 reps
3. Each arm: 45 lbs x 7 reps
• Squats
1. 235 lbs x 7 reps
2. 235 lbs x 8 reps
3. 235 lbs x 6 reps
• Series of Ab exercises
• One-arm rows
1. Each arm: 90 lbs x 8
2. Each arm: 95 lbs x 6
3. Each arm: 95 lbs x 6
• Running on Treadmilll - HIIT (High Intensity Interval Training) for 25 min
• Warm-up for 2 min at 6.0 mph
• Alternate run (9.0 - 10 mph) and jog at 5.5 mph for 20 min while increasing run speed at each 3 interval
• Warm-down for 3 min at slow jog, then walk.
• Stretch

That's my midway break workout. One thing I should note is: Remember to always have a spotter when you are benching! I always had a spotter for bench but never really realized how much it was important to have one today when my wrist slipped and the bar was headed straight for my neck, had the spotter not been there. Safety always comes first!

Alright folks, I'll be checking back in at the end of the week, when we're done with week 7 of insanity. 

Keep it real.