Oh, my quads!

Today was Stage 2 Workout A3 of NRoLfW.

I started off with a brief warm-up on the stepper thingy. It took me a little bit to remember how to work the thing. In the book, they talk about the need for warming up changes and today I felt that I really didn't need a long warm up.

Today's workout challenged my legs pretty well. I think I increased my weights on just about every exercise besides the front squat/push press. Some of the dumbbells were getting heavy and challenging my grip strength.

Front squat push press: oly bar alone (45#)
Step-up: 20# each hand
Dumbbell 1 pt row: 30# each hand (Thank goodness these are only 10 reps total, not per leg, so I didn't have to hold the weights too long.)
Static lunge with rear foot elevated: 25# each hand (The stretch of my dominant leg while the non-dominant is working makes the dominant leg work very hard! I think I should probably going an inch or so lower on these.)
Push-up: On the Smith machine level 4 (getting close to the ground!)
Plank: these felt harder today... I was REALLY examining the flecks in the floor covering today!
Cable Horizontal Woodchops: 32#

I was really sweating and grunting today! Luckily, I had the weight room to myself!