Workout Summary:
Was FULLY DRAINED when I finished this workout. Before I left the house, I decided that since today was a weekend day, I would complete the full workout to prove that I could do it and to see how long it would take.
Workout Start Time: 6:30 p.m.
Workout Length: 2 hr 5 min (including warm-up)
WARM-UP- 3 min stationary bike.
- Y squats, side lunges with twist, hip rotations, arm circles, walking hamstring stretch, walking quad pulls, walking Warrior 1
WORKOUT: NROL4W STAGE 3, WORKOUT B Straight Sets: Prone Cobra
3 x 105 sec x BW
Did child pose, cat & cow during first rest period. Did cat & cow and glute bridge during 2nd rest period, Did calf stretch during 3rd rest period.
Straight Sets: BB Romanian Deadlift/Bent-Over Row
1 x 6 reps x 60 lbs
2 x 6 reps x 65 lbs
These sets felt really strong. Form was great.
Alternating Sets: Partial 1-Leg Squat/Wide-Grip Lat Pulldown
Partial Single-Leg Squat (on the floor; all L Leg/all R Leg)
3 x 6 reps x 15 lb DB held at chest with both hands.
Wide-Grip Lat Pulldown
1 x 6 reps x 80 lbs
2 x 6 reps x 70 lbs
Alternating Set Notes:
1-Leg Squat: All sets leg went to parallel or a little lower. Confidence high when not on step. Non-working leg held out front. These definitely get the attention of fellow gym goers. This was the first time that I did them on the floor instead of in the Group X room.
WG Lat Pulldown: 80 -> still couldn't pause at chest but could raise slow. 70 -> could pause at chest and raise slow. First set very hard; Last 2 sets hard
Alternating Sets: Back Extension/YTWL
Back Extension
3 x 6 reps x 25 lb plate held at chest
YTWL (30° incline)
3 x 6 reps x 5 lb DB each hand
Alternating Set Notes:
Left my DNA on the floor during all sets
Alternating Sets: Crunch/Hip Flexion/Lateral Flexion
Swiss-Ball Crunch (Arms Overhead)
3 x 6 reps x 10 lbs
Prone Jackknife
1 x 6 reps x BW (Full pike. Right wrist didn’t like this)
1 x 6 reps x BW (3 reps pike; 3 reps jackknife)
1 x 6 reps x BW (all reps jackknife: this was easy)
Hanna Side Flexion 2 (alt side: all reps R, all reps L 5-count hold)
3 x 6 reps x BW
INTERVALS:
Treadmill (15 minutes)
- HIGH: 1 minute: speed 6.5; incline 2.0
- LOW: 2 minutes: speed 2.5; incline 2.0
- Followed by 2-minute cool down: walk no incline speed decreasing from 3.5 to 2.5
Intervals got 2nd wind toward end –
Cry Me a River is a good second wind song. The base booms like you want to hit someone. Found I had the mini-nausea thing going on during interval 3, but it went away and all was good.
MUSIC:
Justin Timberlake: FutureSex/Lovesounds (album select songs): SexyBack; Lovestoned; My Love; Justified album
AFTERS:
Immediately went to Subway and got a mini Tuna sub. Started eating it before I got out of the restaurant. They didn’t have any chocolate-chip cookies, so I went to Starbucks and got coffee and a cookie (theirs aren’t as good as Subways). Ate in the car and couldn’t get it down fast enough. Stopped at the grocery store for coffee. Came home, put stuff up, ran bath water, then wrote log. Pre-bath, I was SLEEPY but after bath just feel wound down. Life-bearing organ is calm at the moment, so all feels good.