Quote:
Originally Posted by Luna Sea
I completed my first workout A of Stage 1 in NROL4W.
Squat:
1 x 15 with only the bar
1 x 15 with the bar plus two 25 pound plates
I had trouble in both sets going to the parallel position. I need to work on my form, because I'm leaning way too far forward as I approach parallel. I look like I'm doing a Good Morning instead of a squat. Gotta work on this.
Pushups: (alternating with rows)
2 x 15 BW off the bench, maybe this is 30 degrees?
This hurt my shoulders. Lots of crunching noises, and I was unable to go all the way down without pain. Since I can't get a bigger chest, I need to work on these, too.
Seated Row:
1 x 15 with 75 on the weight stack
1 x 15 with 75, but I cheated on the last 5 reps by leaning too far back, and the bar was 8 inches away from my body at the top of the pull.
Step Ups:
1 x 15 on the bench with 5 pound dumbells in each hand (left foot)
1 x 15 on the bench with 5 pound dumbells in each hand (right foot)
I tried not to push up with the non-working foot, by keeping the toes of that foot pointed and just touching the floor. It was hard, and I'm pretty clumsy, but managed OK.
Prone Jacknife:
This attempt provided some entertainment for everyone at the gym. There was no way I could keep any balance on the ball, my legs kept falling off no matter what. I can't even sit on the ball wothout falling off! Seriously! I am obviously balance-impaired. I do more real trips and falls than Chevy Chase making fun of Gerald Ford on the old SNL.
Anyway, I improvised by putting my feet up on a bench, and doing the best I could.
The 60 second rest periods were too short! I felt that wasn't enough rest for my old body, but I kept to the rules, and it was a lot harder than I thought it would be. I almost felt a little like puking when I was in the shower afterward, and felt a bit dizzy, but I got over it after about a half hour.
I need to get my husband to take some pictures of me in my gym shorts. He says I will make people go blind, and he doesn't want to be responsible, but I need to keep accountability. I may just have to take them myself. Consider yourself warned.
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On the squats, you might want to try adding weight in a bit smaller of increments...say, 5 or 10 lb plates!!
And, on the step-ups, each SET is 15 on each leg. So, 15 right, 15 left is one set and then 15 right, 15 left is the second set.