Didn't do any exercise yesterday. Felt fine, however, back, glutes, and hamstrings feel like they've been working.
NROL4W STAGE 1, WORKOUT A
Warmed up at home with a 10-minute yoga routine (on demand) followed by lawn mowers. Kept car hot during 7 minute drive to gym.
- Barbell Squat:
Warm-up: BWx8; 45#x8
S1: 78#x12. S2: 78#x12
Began to sweat after finished. 2nd set slower than 1st. Did not feel that I was overly challenged by the 2 sets
Alternating Sets:
- 30° Push-ups: S1: 12. S2: 12
Both sets started slowing at 8. 2nd set had to push last rep.
- Seated Row: S1: 60#x12. S2: 60#x12
Both of these sets were challenging to my arms (triceps). 2nd set was faster than 1st
Alternating Sets:
- Step-ups (reps both legs, 8# dumbbells, both knee-high step):
S1: 12. S2: 12.
The weights challenged my balance. Legs were fine.
S1: 4 breaths between leg change. Heart rate very elevated
S2: 6 breaths between leg change. On L leg, started to slow @10. On R Leg, started to have to fight balance @9 through 12.
- Jackknifes: S1: 10. S2: 10
Did these while still winded from step-ups. Have no trouble doing them
Felt fine after this workout. Intend to keep same weights for WO 4.
Have noticed that since doing these workouts that my hips feel like they need stretching every day -- not stiff just feel like they have been working.