Stage 1, Workout A, Day 1
Warm-up: 5 minutes on rowing machine, then stretched
Squats: 50/15, 70/15 (done on the Smith machine, before I was fully aware of it's evils)
Push-ups: 15, 15 (done on a 45 angle on the wall, as my shoulder was unable to handle anything harder)
Seated Row: 40/15, 60/15 (I wasn't sure how much my shoulder could take, so I started off slow)
Step-up: 10/15, 10/15 (10 lbs each hand)
Prone jackknife: 8, 8 (didn't get the size of the ball)
Cardio after: 45 minutes on recumbent bike. HR at 160-170
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