Today was workout A2 in Stage 2. I'm starting to feel more comfortable with these new exercises.
Front squat/push-press: 2 x 10 @ 30
Feel like I'm getting the hang of these, but the weight is still kind of light to be squatting with even when my arms are getting tired out.
Step-up: 1 x 10 @ 15, 1 x 10 @ 20
DB one-point row: 1 x 10 @ 15, 1 x 10 @ 20
I have a hard time keeping my balance when on my right leg with these! I injured my hip running a few years back, and I guess that leg is still a little weaker!
Static lunge, rear foot elevated: 2 x 10 @ 20
Push up: 2 x 20 @ bw
Plank: 2 X 60 sec
Last time these hurt my lower back, but I read a post in the NROL4W forum where someone posted information on making sure to keep the right form. I did that this time, and while the plank was still really hard, my back didn't hurt.
Cable horizontal wood chop: 2 x 10 @ 30 lbs
Once I got the technique right for these I could really feel a burning in my glutes.
Finished up with 15 minutes of HIIT with intervals at 8.5. I'm getting faster!
Eats for today have been good. I got my pea protein powder from TrueProtein.com (called Gemma powder over there) and I like it enough to keep using it. I plan to only use the soy for my PWO shakes now, three times a week, which is a balance I feel comfortable with.
8:30a - oat bran with almond milk and pea protein
11:45a - PWO shake of almond milk and soy protein
12:45p - spinach salad with olives, shredded carrots, and kidney beans, 1 slice whole wheat bread w PB
4:30p - clif builder bar and handful mixed nuts
8p - will have a greek salad (no feta) with hummus
10p - will have some unsweetened applesauce mixed with 1 T of rice protein powder
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