Still pining away for some warmth, but after getting less than 4 hrs. sleep-damn daylight savings, woke up feeling ready to take on the world, or at least my first Workout B from Stage 3. Here goes:
Warmed up on Elliptical Machine for 7 minutes (I hate this machine!
)
Barbell Deadlift/Bent-over Row:
1x8x75, 1x6x85, 1x9x85
Partial Single-Leg Squat:
3x8eachx25lb. plate
Wide-Grip Lat. Pulldown:
1x8x75, 1x7x80, 1x6x85
Back Extension:
3x6x45lbs.
Y T W L:
3x6x8 db's
Ball Crunch:
3x12xLong Arm w/10 db
Jackknives:
3x12xBW
Side Planks:
3x30 sec. each sidexBW w/scoops
No Cobra-Did Planks, 2x90secs.
Interval, on treadmill:
1 min. warm-up
45 seconds 8 mph, 4% incline
75 seconds 3.5 mph, 4% incline
45 seconds 8 mph, 4% incline
75 seconds 3.5 mph, 4% incline
45 seconds 8 mph, 6% incline
75 seconds 3.2 mph, 6% incline
45 seconds 8 mph, 6% incline
75 seconds 3.2 mph, 6% incline
1 minute 8.2 mph, 7% incline
5 mins. cool down
*Really enjoyed the dead/row combo, felt like I had good pace and form. Hard to make the disconnect between the weight that I can deadlift vs. the weight I can row, so this is a great exercise to focus on back strength.
*Did not dig the YTWL-couldn't keep the damn Village People out of my head and had to constantly stop myself from forming a "C".
*Back has been a little tweaky the last few times after cobras, so I have decided to eliminate them from my program. Figured after the back extension, I wouldn't do too badly by opting out of them.
Prefer workout A (even with the evil body matrix) to workout B, but it is still nice to change it up.
Food has been good and clean w/the exception of 10 peanut M&M's. Feeling like I am back on track and looking forward to a great week of training!