Dumbbell Power Snatches with Fat Gripz - 30lbs, 47.5lbs, and 60lbs - 10 reps for each side
Standing Barbell Strict Presses - 135lbs, 155lbs, 185lbs, 3 sets - 225lbs - 6 reps, and 245lbs - 6 reps
Hoist Row Machine with Scramble Grips - 180lbs, 270lbs, 360lbs, and 2 sets - 380lbs - 10 reps and last set with static hold for 30 seconds.
Hoist Pulldown Machine with Fat Gripz - 180lbs, 270lbs, 360lbs, and 2 sets - 380lbs - 10 reps and last set with a static hold for 30 seconds
Lying Dumbbell Raises on Incline Bench with Fat Gripz - 3 sets - 35lbs - 20 seconds
Superset - Hanging Leg Raises with Fat Gripz + Weighted Jump Squats - 3 sets - 15lbs + 20lbs - 10 reps - Paused on each rep before next jump
Core Work - 10 minutes
Stretching - 10 minutes
Workout was for 50 minutes. Earlier today, I took my son to class at Gymboree and while he was in class, I worked on some core work with the stability ball and some other equipment. Also, I got to work on some balance work to strengthen my knee. At home, I got to work on some extra work doing some bodyweight squats and lunges.
I'm currently studying for a Cisco certification for work, so most of my focus is on that right now. Until, I get certified, I'll put all my focus on the newborn and getting ready for Pans. I'm still in good shape, just need to get healthy. The acupuncture treatments have been a big help and I'll also get some chriopractor work too to help out with the misalignment that I have. Corrective stretching, myofascial work, and strengthening my weaknesses are not enough, since the predominant muscles are really strong at this point.