[LisaS]

ROL4W stage 1 A4 - set/rep 2x12, core 2x10

Squats............: 65/3 45/3 - see notes

Lat Pulldowns.....: 70/6 (oops, realized wrong wo)
Seated Rows.......: 60/12, 60/12
Push Ups..........: BW/12, BW/12

Step Ups.........: BW/12 BW/12
Ball Jackknives..: sub'd rev crunches BW/10 BW/10

Notes:
On the squats - my form was really off. Lots of forward lean. I finally bagged on using the bar and did a bunch of goblet with 25#, 15#, potato sack, BW facing a wall, sitting at the bottom in good form, etc. until my legs were feeling pretty dead. Probably spent 15-20 minutes on squat variations all together.

By that time, my head was so empty (all the blood in my legs I think) that I set up for the wrong supersets - but corrected it. Then I changed how I was sitting for the seated rows and apparently changed the leverage enough that I had to drop to 60#. I kept the pushups on #7 on the rack. By the time stepups came around I opted for the outside planter to keep good form (no back foot help) - but at least it wasn't raining. But I just did the step ups and rev crunches as straight sets since I was outside for the step ups. Then I finished with some planks because I'm still no good at them.

Pretty disappointing work out all around, especially about the squats. I think I'm going to spend the rest of stage 1 working on form and depth and mobility and forget about moving any weight to speak of.