Toughest Workout in a Looong Time

I didn't post yesterday but I actually went to the gym BEFORE work! Yay- score one for this gal!! I should be able to go every morning but I tend to sip my morning coffee & just relax instead.

I did an arm workout with a bunch of supersets.

Hammer Curls (15#) w/
Overhead Tricep Extension (20#) w/
Bentover Flies (10#)

Skull crushers (10#?? I think) w/
DB Chest Press (15#)

Cable Rows (60# x 10) 3 sets

Pull-ups (assisted, maybe 56#) 10 reps x 3

I *think* I did that 3 times through.

Then today I went to the gym because I found this workout here and wanted to do it. Boy oh boy was it ever hard!! By far the hardest I've pushed myself in a long time!! (and I didn't even do the row part because our gym doesn't have a rower). Here's how I tweaked the workout:

START: Treadmill workout
Minutes     Speed
3 warm-up     5
2 base           5.5
3 push          6.5
2 base           5.5
1 all-out        7.5
1 walk           3.5
________________________
1 base           5.5
2 push          6.5
1 base           5.5
2 push          6.5 *walked for 10 seconds
1 base           5.5*walked for 10 seconds
1 all-out       7.5
1 walk          3
________________________
1 all-out       7.5
1 walk          3
1 all-out       7.5
1 walk          3
1 all-out       8
1 walk          3

Total time = 27 minutes
Total calories = 283
Total Distance 2.53 miles

Then I did the following circuit training WOD:

Block 1 (5 minutes total, circle through as many times as possible):
Squat to hammer curls 15 reps (12# dumbbells)
Burpees 10 reps
1-minute sprint on treadmill (6.5mph)
***In 5 minutes, I completed one full round then a bunch of hammer curls & squats.

Block 2
Overhead tricep extension 12 reps (12# dumbbells)
Reverse lunge hop 10 each side
1-minute sprint on treadmill (6.5mph)
***In 5 minutes, I completed one full round then all the tricep extensions & lunge hops and about 20 seconds of the sprint.

Block 3
Side lunge to shoulder press 12 reps (12# dumbbells)
Single arm row 12 reps each side (12# dumbbells)
Side plank dips 5 each side
***In 5 minutes, I completed one full round then 6 more side lunges.

Block 4
Deadlift to row 15 reps (12# dumbbells)
Plank punch 10 punches each arm
Superman extensions 15 reps
***In 5 minutes, I completed one full round then all the deadlift rows & plank punches.

I was one drenched, nasty mess by the end of it. I am definitely a sweater when I workout. I wish I wasn't but oh well, I don't think there's anything I can do about it. My triceps are so sore from yesterday's WOD and now today's. But boy am I ever feeling great!!!

***Will post again with my plan, intentions, thoughts going into February.