I didn't know I had so many sweat glands

I fought the little red devil on my shoulder and won.  I got up at 4:15 this morning to work out, doing Break-In B1 today.  Wow.

Today was a perfect example of two things the weightlifting advocates claim:

1. Your workout is as hard as YOU make it be
2. You can get cardio benefits from working out (i.e. elevated heart rate over an extended time, see bottom of this entry)

I did a few warm-up exercises.  I did a few bodyweight squats and some forward bends then 5 reps of 95# deadlifts.  I was so exhausted, I didn't proceed to the "Metabolic Overdrive" that I had planned.  In all, it still took 42 minutes.

When I got there, someone was already using the power cage, so I used the extra oly bar outside of the cage.  I actually like that one better for deadlifts anyway because it has a deeper knurl.  It worked out just fine.

Deadlift -  1x15@135#, 1x10@135# (120s between sets, lots of sweat, could have done more on second set but could tell form would have deteriorated)

Step-up - 2x15@15# each hand (some extra pauses to catch breath, dragged non-working leg along bench to keep from helping, had to fight urge to pump with arms to help)

Dumbbell 1-arm shoulder press - 1x15@20#, 1x15@25# (25# was very hard!  barely pushed out reps 14 and 15, not sure if I positioned my arm right, I held DB like in normal shoulder press not with "palms facing each other"  ooops)

Close-grip lat pulldown - 2x15@87# (more like 5+5+5 taking short breaks in between, used two single cable handles because a triangle attachment wasn't available, see below)

Incline reverse crunch - 2x15@30deg (last few reps of both sets not the best)

cable attachments I used for the lat pulldowns

The dips in the heart rate are when I sat down!