Today was my first day (6A1) of Stage 6 of New Rules of Lifting for Women. This is the stage that helps you along towards achieving chin-ups. After the first workout, I'm very optimistic that I will reach that goal by the end of the 10 workouts. Today's workout lasted only about 32 minutes. That was very nice!!
The first exercise is negative chin-ups, where you jump up to the top of a chin-up and then slowly lower yourself. The goal is to draw it out 20 seconds, which I could do from the start! Then you start adding weight. I tried to add weight by holding a plate between my feet, but that didn't work. It would work better if I had a different style of plate. These have the raised hubs. It fell down after a few seconds. I'll have to find the belt with the chain next time.
I can tell already that my arms and upper back are going to be sore tomorrow and maybe even today!
Negative chin-ups - 26sec, 24sec, 21sec (5# wt for ~5 seconds on last one)
Underhand lat pulldown (fast pull, wait 1sec, release for 4sec) - 1x2@75#, then 6x2@100#, then 3x2@105#
bb split squat - 1x10@45# then 1x10@55#
push-up - 2x10@Smith Machine number 5 (~2 notches from bottom)
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