January 12, 2026
/Monday Machine Rotation
Back squats up to 205 today. That's progress. The hamstring is cooperating and the weights are climbing back to where they should be. Four sets of four at working weight — nothing fancy, just solid reps.
The intervals were a different story. Four minutes on, four minutes rest, rotating through the machines. Started on the ski, moved to the bike, then the row, then back to the bike for redemption.
That first bike interval was literally like drowning. Went out too fast, way too fast. You know that feeling when your lungs are burning, your legs are screaming, and you still have three minutes left? That was me. The bike doesn't lie and it doesn't forgive. It just keeps counting calories while you die.
Recovered on the row — 1000 meters each round, nice and steady. By the time I got back to the bike for round four, I'd learned my lesson. Pace yourself or pay the price. The second bike round was better. Not great, but better. Sometimes the workout teaches you more about pacing than performance.
Monday intervals are supposed to hurt, but they're not supposed to bury you. Today was a reminder that ego has no place on the assault bike. Start smart, finish strong, or start stupid and suffer.
The Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and community leaders who show up before the sun to get better. Drop in for a visit or join the brotherhood.
