The workouts started on Feb 26. I've missed two since starting but have made sure to do two every week.
26-Feb Stage 1 W/O A
Squat: Set 1: 32# 15 Set 2: 32# 15
Push-up: S1: 60 degree 15x S2: 60 degree 15x
Seated Row: S1: 50# 15 S2: 60# 15
Step-Up: 20# 10x S2: 20# 15x
Prone Jacknife: S1: 8x S2:9
Initial start with learning how to accomplish all exercises with good form. Felt like a fool doing the Prone Jacknife. Second set I had to be sure my shirt was tucked into my shorts otherwise I was giving quite a show to the boys in the gym!
28-Feb W/O B
Deadlift: S1: 45# 15 S2: 45# 15
Shoulder Press: S1: 16# 15 S2: 16# 15
Lat Pull Down: S1: 55# 15 S2: 55# 15
Lunge: S1: BW 15 S2: BW 15
Crunches/Swiss Ball: S1: BW 15 S2: BW 10x, 2K Ball 10x
So that's the start of a beautiful me! Wait, a HEALTHY beautiful me. Instead of posting everything I've done since then, I'll post the last workout I've done, along with what was done later in the day.
15 Mar: WO #4 A
Squat: Warm up: 45# 10, S1: 50# 10, S2: 50# 12
Push-Up: S1: 45 degree 12, S2: 45 degree 12
Seated Row: S1: 70# 12, S2: 70# 15
Step Up: S1: 20# 12 (6" riser) S2: 20# 12 (12" riser)
Prone Jacknife: S1: 10 S2: 12
Since Lisa (partner) had started the program before me, she is at the 3 sets stage. I had time to kill while waiting for her to finish so I decided to do a 10 minute HIIT run. I'm not sure how "highly intense" it was, but I did get through it.
After the morning workout, partner and I went home to take care of dogs and start on the yard work. Holy hell, we moved logs and stacked them into piles, raked wet leaves, blackberry stalks and debris and lifted the piles onto a pickup. We ended up having a second workout that was almost as strenuous as the morning workout.
Today is supposed to be a rest day. Haha. Man I'm hungry.
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