It's freezing cold with sleety rain, and I debated all day whether I should go out in the weather. When my husband asked me in the late afternoon what I was thinking and I said I was thinking about going to workout, he said I should go. And inside, I said damn it; I should. So I got my stuff together, threw my boots, a jacket, and hat in the trunk (in case I had an accident and had to walk home) and went to the gym. I decided to do all the workout (warm-up included) at the gym because after the last workout where I warmed up twice, I figured why waste effort at home.
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NROL4W STAGE 1, WORKOUT A
Warm-up: After reading the
Active Dynamic Warmup Question thread and some of the links provided by Lisa~, I decided to really pay attention to this stage, so I've listed it out in detail:
- Stationary bike (3 minutes)
- Y squats
- Twisted row with side lunge (one side then other)
- Chest-high walking hip rotations first outside circle walking backwards then inside circle walking forward
- Walking Quad Pulls
- Walking Warrior 1 with oblique twist
- Glute Bridge
- Cobra (held twice)
When I got finished with this (total time ?), I was sweating and concerned that I'd done too much. However, I felt ready to workout.
Workout:
- Barbell Squat: 3 sets of 10
Warm-up: 67#x8
S1: 78#x10. Did at a 3 down - 1 pause - 1 up count
S2: 89#x10. Did up and down to tempo
S3: 89#x10. Did at a 3 down - 1 pause - 1 up count
Mind-Body Connection part I: Decided to try the count sequence after reading post on the tempo count from NROL. I never mentioned, however, I always do ATG squats.
The last set, I had intended to go back to the 78 lbs and do the 3-1-1 because the first set I had to work hard with that tempo count. In the last set, I slowed at 5. However, each time I would get back to the top, I'd just tell myself "come on girl, you can do it" then paused longer then went back down for 3-1-1. I really had to cheerlead myself through the last rep.
It was only when I got finished with this set that I realized I hadn't changed the weight! And this is where I think the ATG matters because with the pause this is the FIRST TIME that when I finished squatting that I felt my quads tingling. And I felt it in my GLUTES -- The tension in my muscles in order to drive that weight up after the pause really pushed straight through my heels.
Alternating Sets:
- Push-ups (on the floor): 3 sets of 10
S1: BWx10
S2: BWx9 1/2 (Only went down 1/2 then up on last rep)
S2: BWx7
Some notes on this too: 1st set slowed at 6; however 2nd set slowed at 7. Last set slowed at 5. I found it interesting that where I slowed in the 2nd set was where I ended in the last set. Did not feel more in one arm than the other when performing last rep. I am intentionally not doing an easier variation or knees to get to 10 in any set. I will only intend to stay feet on the floor from now on (until I progress to T push-ups
)
- Seated Row: 3 sets of 10
S1: 60#x10
S2: 70#x10
S3: 60#x10
Implemented a 1 count hold after the pull. Was harder to hold the pull in the 2nd set. Tired at 8 in the 3rd set.
Alternating Sets:
- Step-ups (reps both legs, knee-high step, dumbbell weight each hand): 3 sets of 10
S1: 15#x10
S2: 15#x10
S3: 10#x10
- Jackknifes (feet on ball): 3 sets of 12
S1: BWx12
S2: BWx12
S3: BWx12
Mind-Body Connection part II: Was really tired after the 2nd set of step-ups and had put up the dumbbells with the intention of completing the jackknifes in the alternating set and ending the workout.
After completing the 2nd set of jackknifes still tired. My legs feel wobbly now. However, after the jackknifes, I made the decision to rest for 2 minutes and then complete the 3rd set.
For the step-ups, lowered the dumbbell weight and was wobbly on upper-body balance but legs held up w/o cheating and less breaths between alternating legs than taken during set 2.
Rested 2 minutes after step-ups, then completed jackknifes. Again, my legs still feel wobbly, HOWEVER, my balance is on point.
Cool down: 10-15 minutes of stretching followed by foam roller. Added fire hydrants and Cobra to stretching section. Rolled hamstrings (1 each in split position), Glutes, Quads, calves, upper and lower back.
After Workout: Bath, food, then
THREE-HOUR NAP.
Muscles "felt" later: Quads, Glutes, Hips, Rhomboids, Triceps.
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I really cannot believe that the first time I would push myself would be in Workout A -- I like Workout B better and thought it would be the one that I would amp up first. I was (and still am) so stoked about this workout.
Song of the Day:
Victory by Yolanda Adams