4/12/08 NROLFW Stage 1 A-5
Warm up for 10 minutes on the treadmill, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.
OK, I have to sheepishly admit I had a fear of using the bar for squats. Today I decided to try to figure out the squat rack and do the bar for Set 2 and 3. I was going to use 15# dumbbells for Set 1. Then someone grabbed the last ones on the rack, so I decided to go for the bar. I did it! I think I can probably go a little lower next time; thighs were probably parallel to the floor or close to it. I may even be able to take the weight up some, too, once I get the going lower thing down.
Oh, and now that the bar is my friend, can I use it for step ups instead of the dumbbells? My hands get tired with the 20# ones after 3 sets.
Squat Set 1 Bar/10
Squat Set 2 Bar/10
Squat Set 3 Bar/10
Push Up Set 1 30 degrees/10
Seated Row Set 1 50#/10
Push Up Set 2 30 degrees/10
Seated Row Set 2 60#/10
Push Up Set 3 30 degrees/10 (these were hard to finish)
Seated Row Set 3 60#/10 (ditto)
Step Up Set 1 - 3 levels on step. 20#/10
Prone Jackknife Set 1 12 (almost all to pike)
Step Up Set 2 3 levels on step. 20#/10
Prone Jackknife Set 2 12
Step Up Set 3 3 levels on step. 20#/10
Prone Jackknife Set 3 12 (tough!)
I did the elliptical for a few minutes after and then a good stretch. Had a PWO shale with 1 scoop vamilla protein powder, 1 tsp cocoa, and a banana. Yum!
I am not sore at all like I was the first 4 workouts or so. I think my form on both deadlifts and squats is improved and that prevents the back soreness. My left shoulder is giving me a little trouble just feeling weak but not really impairing me.
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