Fives and 269

I wanted low-rep exhaustion today. Sets of 5. And new ab exercises. It worked.

As much as I like the Swiss ball crunch and love/hate the plank, I've failed to apply the muscle confusion/adaptation concept sufficiently to abs, until recently.

Monday:
Warmup: 220 yd run @ 7.5mph (Treadmill)

Dumbbell Clean and Press x 5R/5L @ 40#
Machine Pullups x 5 @ -120#
Machine Dips x 5 @ -90
Leg Raises x 5 (Captain's Chair)
Knee Raises x 5 (Captain's Chair)
Lunge Plate Twist x 5R/5L @ 25# (Lunge, holding plate, and twist)

Dumbbell Clean and Press x 5R/5L @ 40#
Machine Pullups x 5 @ -120#
Machine Dips x 5 @ -90
Leg Raises x 5 (Captain's Chair)
Knee Raises x 5 (Captain's Chair)
Lunge Plate Twist x 5R/5L @ 25# (Lunge, holding plate, and twist)

Dumbbell Clean and Press x 5R/5L @ 40#
Machine Pullups x 5 @ -120# (4 and 1)
Machine Dips x 5 @ -90
Leg Raises x 5 (Captain's Chair)
Knee Raises x 5 (Captain's Chair)
Lunge Plate Twist x 5R/5L @ 25# (Lunge, holding plate, and twist)

Dumbbell Clean and Press x 5R/5L @ 40#
Machine Pullups x 5 (1 @ -120, -130, -140, & 2 @ -150)
Machine Dips x 5 @ -90
Leg Raises x 5 (Captain's Chair)
Knee Raises x 5 (Captain's Chair)
Lunge Plate Twist x 5R/5L @ 25# (Lunge, holding plate, and twist)

My shirt made me think of Nathaniel behind the waterfall checking his powder in Last of the Mohicans - "Mine's soaking wet!"

Today was a bit of a milestone.
I passed another ten pounds down (finally).
I reached 269 for the first time since I began this.
The first time since about 1993 or so.
I know that weight isn't important, and that it's about body recomposition
- gaining muscle & losing fat.
But, it's still a nice benchmark that has taken a long time.