After barely getting through Sunday with the sorest obliques in my history (damn side planks!), I jumped back on the NROL pony and here's workout B, stage 2, #2:
Warmed up with some stair running and wall push ups for about 5 minutes.
Wide grip Deadlifts from step: 1x10x95, 1x10x115 (I enjoyed the threads on straps vs. no-straps. I abandoned my straps to make sure I wasn't giving my body an unfair advantage. I learn so much here!)
Bulgarian Split Squat: 2x10 each legx45lb. plate
U.G. Lat Pulldown: 2x10x75
Reverse Lunge from box w/reach: 2x10 each legx20db's
DB Prone Cuban Snatch: 2x10x8db's
Ball Crunch: 2x15x45lb. plate
Reverse Crunch: 2x15x10lb. medicine ball between legs
Side Flexion (Hanna #4): 2x10each sidexBW
Prone Cobra: 2x90xBW
Interval (on treadmill): 4 work periods of 1 min. @7mph, 10% incline
4 rest periods of 2 mins. @3.5mph, 3% incline
Painful and not so funny story from my first B workout-I misread the "reach" instructions on the Reverse Lunge and was reaching straight out from my chest instead of down toward my toes. Needless to say, this exercise was much easier this time around!
I also went down in the DB snatch weight amount and was really able to get a lot more out of the move instead of putting all my energy into simply being able to lift them.
Food today has been good. I decided to go with a "peaking" plan that's designed for a 7-day cycle. Basically it's no carbs. other than what you get from veggies. It's only day one and I already miss my Kashi! I am adding in my morning protein shake as well as my post-workout, but I don't foresee the extra protein messing with the plan.
7:30 am: EAS Vanilla Protein shake w/water
10:15am: 5 scrambled egg whites with green pepper & onion
1:00pm: 5 ozs. chicken breast w/Crushed Red Pepper and a giant spinach salad with balsalmic and rice vinegar.
Post workout: EAS Protein shake w/water
Dinner: 5 ozs. poached salmon w/fresh dill and lemon and all the zuchini I can eat!
I don't even want to know what these numbers look like, because I am sure they will be low which will set me off on a mental tirade and I'll end up eating a loaf of bread.