Quote:
Originally Posted by Lost Dog
Ninja!
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Contest over
Break-In phase, Workout A-2
Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg
Work:
--back squat (2x15, 311, 60RI) - 15 @ 95lbs, 15 @ 95lbs
SUPERSET (60RI btwn each set)
--static lunge (2x15 each leg, 311, 60RI) - 15 @ BW, 15 @ BW
--2-point DB row (2x15 each arm, 311, 60RI) - 15 @ 40lbs, 15 @ 40lbs
SUPERSET (60RI btwn each set)
--push-up (2x15+, 311, 60RI) - 15 @ BW, 15 @ BW
--Swiss ball crunch (2x20, 311, 60RI) - 20 @ BW, 20 @ BW
Notes:
--I didn't mention this during the first two workouts, but in order to hit my rep targets, I've had to do some rest-pausing in the middle of sets, especially for squats and deadlifts (today was no different). I can't quite convince myself to decrease the loads in order to hit the rep targets for a straight set.
--Tempo was MUCH better today overall. I had to catch myself a time or two, but nothing major, though push-ups are still pretty much a 111 or 211 tempo, but I'm trying to slow them down, at least on the eccentric phase.
--Significant lower back tightness/fatigue during squats today, perhaps due to longer time-under-tension. Nothing spinal, just muscular, and my form was good, so I'm not worried. Just another part of getting used to the program, plus...
--I registered for a 5K next Saturday. I'm looking forward to running without carrying an extra load
--There was no water in my house last night or this morning. That matters because I was unable to prep my morning oatmeal or coffee. I happened to have some water left in a bottle in my fridge that I'd randomly filled before the water was shut off last night (it seems my landlord and the utilities department are in a tiff; just one more reason to be looking for another place to stay and another job since he's also my boss, which sucks because I like my job; water should be back on tonight or in the morning), just enough to make a PWO shake, so that was breakfast before going straight to the gym and using their "facilities" before working out. A friend let me use her shower while she was at work, so that worked out fine, and I had a protein bar before succumbing to Wendy's for lunch. Now, I'm just hoping I don't have to go #2 (again) before the water returns. Ironic that it rained like all hell last night. At least my stove and microwave still work... for now...