3-B-2
Stage 3-B-2 June 18,2008
Barbell Romanian Deadlift/Bent-over row
Set 1 55/6 Sets 2-3 60/6
Partial single-leg squat
Set 1 10e/6 Sets 2-3 15e/6
Wide-grip lat pulldown
Sets 1-3 50/6
Back extension (I found the thingie!!)
Set 1 BW/6 Set 2 10/6 Set 3 25/6
YTWL
Set 1 5e/6 Sets 2-3 4e/6
Swiss ball crunch
Sets 1-3 10 overhead/6
Hip Flexion
Sets 1-3 #3/6
Lateral Flexion
Set 1 Prone jackknife/6 Sets 2-3 Reverse Crunch/6
Prone Cobra
Sets 1-3 90s
HIIT
2min/3, 1min/7, 2min/3, 1min/7.5, 2min/3, 1min/7.5, 2min/3, 1min/7.5, (raised incline to 2) 2min/3, 1min/7, 1min/2.5, 1min/2, 1min/1.5
Couple of notes: flew through the first part of the workout (up to the Swiss ball crunch, etc.) in 30 minutes including a 5 minute warmup!
Had to wait until after work to do HIIT. Went all the way to the gym for an 18 minute workout! I had planned to walk/run in our neighborhood with my adult son, but he had company unexpectedly so I would have had to go alone in the neighborhood. Last week, a young woman jogger was assaulted in broad daylight in the neighborhood next to mine which was a shock to the whole eastside. Stuff like that just doesn't happen here. Anyway, I will not be walking/jogging alone for a while...
After doing HIIT, I returned home and did the Ab work and Prone Cobras while watching a movie with the family.
It was a kind of disjointed workout, but I got it all in. Is it OK to do that or is there some kind of synergistic effect if you do everything all together? If it doesn't matter, it might be a way to fit in longer workouts when I don't have much time. Do most in the morning and then the rest at night! What do you think?
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