[DanceDiva]

Workout Summary: ABSOLUTELY LOVED THIS WORKOUT. Really made sure to warm-up (see below). Still amazed at how well I did on negative chins. And that I actually liked the 10 sets of 2 lat pulldowns. That barbell split squat definitely woke up my booty and hamstrings muscles. I hope I like workout B as much as this one.

Workout Start Time: 7:45 p.m.
Workout Length: 1 hour 2 min (including 19 minute warm-up)

WARM-UP

• 3-minutes stationary bike then in room: curtsy squats; side lunge touch ground then twist; walking hip circles; walking hamstring stretch; walking quad pulls;walking warrior 1 with twist; front, side, circular arm/back stretches; Y squats; cat & cow; bridges; fire-hydrants. Was sweating when finished. Just really wanted to make sure I was warmed up for this workout (especially back).

WORKOUT: NROL4W STAGE 6, WORKOUT A

A: Negative Chin-up:
Protocol: come down as slow as possible
Setup: Used the squat rack with supports in highest peg and a low step stool to get up then kicked it out of the way.

1. BW x 10 sec down
2. BW x 15 sec down
3. BW x 15 sec down

All sets got arms all the way straight and no swaying.


B: Underhand-Grip Lat Pulldown:
Protocol: down as fast as possible, 1 sec pause, 4 sec up

1. 80 lbs x 2 reps
2. 90 lbs x 2 reps
3. 90 lbs x 2 reps: Getting harder. Hands/forearms tired
4. 90 lbs x 2 reps: Ditto
5. 90 lbs x 2 reps: Ditto
6. 100 lbs x 2 reps: L. hand almost lost grip
7. 100 lbs x 2 reps: Harder to pause @ bottom
8. 90 lbs x 2 reps: Forearms tired. Stretched between sets
9. 90 lbs x 2 reps: Ditto
10. 80 lbs x 2 reps: Felt easy

Alternating sets
C1: Barbell Split Squat
Protocol: All reps one leg in front then the other in front all reps

1. 55 lbs x 10 (started with L. leg forward first)
2. 45 lbs x 10 (started with R. leg forward first)

Both of these sets were metabolically stimulating. And I started to fatigue

C2: Push-ups
Protocol: Floor. 1-sec pause at bottom

1. BW x 5 reps. 30-sec Rest. BW x 4 reps
2. BW x 4 reps. 30-sec Rest. BW x 3 reps

This was supposed to be no pause and 10 reps per set. However since 2-second pause is required for next workout, I figured I'd just start the pausing now. Glad I did especially since I couldn't do all 10 reps. All sub-sets of reps failed at next rep bottom.

COOL DOWN
Came home and did Cathe Stretch Max: No Equipment Stretch (22 minutes).


ALBUM OF THE DAY:

Purified by Cece Winans

AFTERS
Ate dinner and when finished logging this workout, will take a bath.


MUSCLES BEING FELT: Hands, forearms, GLUTES, HAMSTRINGS, quads, hip flexors, upper back. During stretch, each foot cramped when pointing toes. Ignored and kept pointing & cramp subsided.