[LancelotsLover]

STAGE 1

A1 5/19/09
Squat: empty bar/15, bar/15
Push Up: 60 degree/15, 60/15
Row: 40/15, 40/15
Step Up: 12.5/15, 12.5/15
Prone Jackknife: 10, 10

Took it easy for the first workout; wanted to get form down.

B1 5/21/09
Deadlift: 65/15, 65/15
DB Shoulder Press: 10/15, 10/15
Lat Pulldown: 50/15, 50/15
Lunge: 12.5/15, 12.5/15
Ball Crunch: long lever 8/20, 8/20

Did extra crunches, these are easy for me, lots of practice.
Deadlifts were really hard! I wasn't expecting that; I have never used this form before, and thought it wouldn't be too different from the Romanians I am used to doing. Was I surprised!

A2 5/24/09
Squat: 55/15, 55/15
Push Up: 45 degree/15, 45/15
Row: 50/15, 50/15
Step Up: 15/15, 15/15
Prone Jackknife: 12, 12

B2 5/26/09
Deadlift: 65/15, 65/15
DB Shoulder Press: 10/15, 12/15
Lat Pulldown: 60/15, 60/15
Lunge: 15/15, 15/15
Ball Crunch: long lever 10/15, 10/20

Wish the lat machine had increments of 5 lbs. Tough to go 10 up each time. Deadlifts easier this time.

A3 5/28/09
Squat: 70/12, 70/12
Push Up: 30 degree/12, 30/12
Row: 60/12, 60/12
Step Up: 17.5/12, 17.5/12
Prone Jackknife: 15, 15

B3 5/31/09
Deadlift: 70/12, 70/12
DB Shoulder Press: 15/12, 15/12
Lat Pulldown: 70/12, 70/12
Lunge: 17.5/12, 17.5/12
Ball Crunch: lever 10/20, 10/20

Deadlifts getting easier, think my form is improving. Second set shoulder presses hard.

A4 6/2/09
Squat: 75/12, 75/12
Push Up: floor/12, floor/12
Row: 70/12, 70/12
Step Up: 20/12, 20/12
Prone Jackknife: Pike/12, Pike/10

Second set squats were hard; now I've read some threads about how to do them, I think maybe I round my back at the bottom. I'll have to check on that next time. Also, might try widening stance some and pointing toes out; I feel more comfortable that way than parallel feet at shoulder width like I've been doing.
Step ups were getting hard second set. Again, I've read more about how to do them, and I'm doing it wrong; bringing down working leg every time, pushing with back foot. Will back off weight some and try them properly; will probably get harder.
Push ups from floor hard on my wrists, as are jackknives; think I have beginning arthritis in wrists/thumb joints. Wonder if resting hands on dumbbells would relieve the strain some. But don't dare use DBs with pikes!
Pikes not as hard as I thought they'd be.

B4 6/4/09
Deadlift: 75/12, 75/12
DB Shoulder Press: 15/11, 15/10
Lat Pulldown: 70/12, 80/12
Lunge: 20/12, 20/12
Ball Crunch: 10lb. plate on chest/20, 10 overhead/15

Was feeling weak for this workout. Shoulder presses REALLY hard, don't know why, unless because workout was after long busy workday. On the other hand, deadlifts coming along nicely. Legs always stronger than upper body. Think I'm doing lunges wrong as well as step ups. watched some vids today, read some threads/links, and realized I tilt pelvis some, putting more strain on quads than should be. Not plantar flexing back foot enough. Need work.

Tomorrow I start A5; three sets, wow! I got used to only doing 2. Wonder if it will seem to take forever.