I'm here, having survived the weekend! Just a quickie post now to add in a workout, then back later for more long-winded gabbing.
NR4W, Stage 3, Workout B, 2 of 4 (from 3/22/08):
Warmup: ADW from PBD
RDL/bent-over row: 3 x 6 x 115#
Partial single leg squat: 3 x 6 x 10e. Tried from step but I felt like I was going to fall over so went back to floor for these. Went down to 10#e DBs so I could work my way towards parallel... maybe.
Wide-grip lat pulldown - subbed WG pull ups: 3 x 6 x jumping ups and trying to control the negative. It wasn't pretty but I'm so freaking sore from them.
Back extension: 3 x 6 with the Swiss ball arrangement.
YTWL: 3 x 6 x 8e. Bleh.
Swiss ball crunch: 3 x 6 x long-arm and feet elevated on 18" step. Took weight off on these to work on the long arm version while feet are elevated -- freaking hard to balance.
Hip flexion -- incline reverse crunch: 3 x 6 x BW.
Lateral flexion -- Swiss ball side crunch: 3 x 6 x long-arm.
Prone cobra: 3 x 6 x 90. My left shoulder burned during these.
HIIT: Hill run outside for 5 sets.
Notes:
1. I raced through this workout as I had no time. Rest periods were practically nonexistent so I didn't increase any weights from the last time.
2. This is the first week of 2008 that I didn't get in three workouts, other than my rest week after Stage 1. (Only two this week.)
3. I need chalk for the pullups (a.k.a. fall-downs-at-the-speed-of-light) because, wow, it's slippery.
4. I discovered another new muscle this week! Woot! It's in my forearm, just up from my wrist. My forearms kick major ass, thank you very much.
Back later to blab further.
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