4/10/08 Stage 1 B-4
I warmed up with 6 minutes on the treadmill and then the warm up exercises in NROLW.
Deadlift - Warmup - 45#/12 reps
Set 1 50#/12 reps (note this is half my body weight to put it in perspective!)
Set 2 55#/12 reps
Dumbbell Shoulder Press - Set 1 10#/12 reps; 10#/12 reps
Wide-Grip Lat Pulldown - Set 1 50#/12 reps
Dumbbell Shoulder Press - Set 2 10#/12 reps (15# is still too much)
Wide-Grip Lat Pulldown - Set 2 55#/5 reps then 50#/7 reps
Lunge - Set 1 10#/12 reps
Swiss Ball Crunch - Set 1 10 reps
Lunge - Set 2 10#/12 reps
Swiss Ball Crunch - Set 2 10# on chest/5 reps 10# overhead/5 reps
Did 3 min on the elliptical to cool down.
Ended with PW shake of Vanilla EAS from Costco mixed with 1 tsp cocoa powder and water. I put my powder in a cup with a lid and just add water after my workout so I can drink it on the way to work or home. I like the chocolate flavor better when drinking it straight so I just added some organic plain cocoa powder till the taste was right. 1 tsp of cocoa is just right for one scoop of vanilla protein powder.
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