On Wednesday, it was back to Stage 1 – Workout A in NROL4W for 12 reps maximum. My results:
A. Squat – 2×12 – 10 lb barbell – still working on form here.
B1. Pushups – 10 & 11 – used kitchen counter. Hands at chest and elbows pulled in close to body. I will go up to 2×15 and then try to find something lower to use than the counter.
B2. Bent Over Row – 5 & 6 – 50 lb barbell – Will continue at this weight for the next time. Had some issues that I’ll explain below.
C1. Step Ups – 2×12 (each leg) – Sat on weight bench and attempted to stand up with just the one leg and no help from upper body or other leg. Held resistance for approximately 5 seconds.
C2. Incline Reverse Crunches – 2×15 – Used no incline on the bench as I was testing if it was harder without the incline. Did 15 reps each because it was very easy. I’m having a difficult time making these difficult without more reps.
My bent over row issues…when I was adding the weight plates onto the barbell, I pinched some of the skin on my right hand between two of the weight plates. It didn’t break the skin, but it HURT. And I had just stopped using gloves as I’d heard using them is bad for grip. So I had to put the gloves back on for this session and the whole incident just affected the rows. Very annoying!
Step ups…*sigh*…I tried using an aerobic step next to the weight bench, and it seemed to be the right height, but the seat of the bench just seemed too wobbly. Plus, I didn’t have anything to grab onto if I started to fall off of it. I’ll just have to keep trying to find something else. In the meantime, I’m doing the resistances described above for each leg. At least I can feel it in my hamstrings while doing those.
The incline reverse crunches just seem too easy no matter what incline I use. I’m not sure how to make these harder.
These stage 1 workouts, and especially workout A, never really seem to be enough, so I warmed up with workout 3 of the 30 Day Shred DVD. For the walking pushups, I just hold planks for those intervals until I can actually do the pushups properly on the ground.
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