[LisaS]

NROL4W stage 1 #B4 - set/rep 2x12

DL.............: 95/4,65/12, 65/12

DB Mil Press:..: 15/12, 15/12
Lat Pulldown:..: 60/12, 60/12

Lunges.........: BW/12, BW/12
Ball Crunch....: BW/12, BW/12

Notes: worked out in the afternoon today rather than after dinner. It was quite different. On the DL, I didn't think I could do all the reps continuously with that weight so I swapped the 25s for 10s. Probably too light, but it was fine. I changed position on the Lat pulldowns and so dropped the weight a little, but it still was challenging so I think I did right. Still hate lunges.

Worked on squat depth afterwards. Found a drill from Gray Cook when looking at the "excerpts" of his book on Amazon. Basically you elevate your heels a little and place a small box in front of you (like 4" tall). Then from standing you stretch upwards and then bend to do a "toe touch" motion, putting your palms flat on the box. Then, keeping pressure on your palms on the box you squat down, deep, keeping your elbows inside of your knees. You keep the position while making your torso erect and then stand up. Repeat for 10-15 reps. I found it quite useful and will probably order his book.