Whoo, Hoo. I've finished a stage. Need a champagne smilie.
*************************
NROL4W STAGE 1, WORKOUT B
Warm-up:
- 3-min stationary bike
- Y squats; twisted row with lunge; walking hamstring; hip circles (out & in); walking quad pulls; arm circles; walking back rolls; dislocates; warrior 1 with twist; 1 glute bridge, 1 one-leg glute bridge (each leg); 1 easy cobras; 1 fire hydrants (each leg)
Workout:
- Barbell Deadlift: 3 x 8
WU: 45#x6
WU: 67#x6
S1: 89#x8.
S2: 89#x8.
S3: 89#x8.
All sets felt good.
Alternating Sets:
- Dumbbell Shoulder Press (weight db in each hand): 3 x 8
S1: 20#x8.
S2: 20#x8. (+ 5)
S3: 20#x8.
Left arm struggles @7 sets 2 and 3 but all made with good form.
- Wide-grip lat pulldown: 3 x 8
WU: 50#x6.
S1: 70#x8.
S2: 70#x8.
S3: 70#x8.
Set 1 felt hard but other sets felt fluid. This may need 2 warm-ups.
Alternating Sets:
- Lunge: (Alternating legs, weight db in each hand): 3 x 8
S1: 20#x8.
S2: 20#x8.
S3: 20#x8.
All were at 60 sec rest. Last workout had a 90 sec rest 3rd set. Fluid and not taxing at all. Still got the heart rate up.
- Swiss-Ball crunch (hands above head): 3 x 15
S1: 6#x15.
S2: 6#x15.
S3: 6#x15.
All were 60 sec rest. Last workout had a 90 sec rest before 3rd set. 1-count pause at top of crunch. Stretched shoulders and triceps during 2nd set wait.
Cool down: Free Dance-ish, then stretch quads, hams, calves, hips. Found a good hamstring stretch. Stand, Cross legs then step back then fold forward.
After Workout: PWO. Shower & Wash Hair.
Muscles "felt" later: Back still tingly but not as much.
*************************
Really enjoyed this workout. Don't know if it was because of all the spidey tingling or because I haven't done one since Monday.
Song of the Day: No song really caught my attention today