[CA1]

Break-in Workout Week 1 Workout B (06/02)

Deadlift

Warm-up with BW - 7 reps (just to memorize the lift)
Set 1 - 75 (fixed-weight bar) x 15
Set 2 - 75 x 15

Alternating Sets (Step Up + DB one-arm shoulder-press)

SU

Set 1 - 15 x 15
Set 2 - 15 x 15

DB1ASP

Set 1 - 15 x 15
Set 2 - 15 x 15

Alternating Sets (Close-Grip Lat Pulldown + Reverse Crunch)

CGLP

Set 1 - 90 x 15
Set 2 - 100 x 15 (last three reps were low-quality; hands came down only till my mouth)

RC

Set 1 - BW x 20
Set 2 - BW x 20

I wrapped up with a 20 min walk on the treadmill at 3 mph and an incline of 5, with one-minute runs at 6.5 mph one the 5th, 10th and 15th minute.

Notes

The pace of the workout still kicked my butt and had me wishing I had brought a spare t-shirt to finish the workout. I was quite disappointed with my lat pull-down performance. It's usually my favorite exercise and I expected the rowing of the past three months would help me do well. On the plus side I liked my form on the shoulder-press, which is typically one of the hardest exercises for me (I am convinced my shoulders take advantage of their location to whisper into my ear "that's enough now...four reps is plenty...how about we stop now...now...now"). I'm guessing the weights I used had something to do with the results.

I had also felt a bigger burn in my abs with the reverse crunch than the swiss-ball crunch, leading me to wonder if I was doing the latter correctly.