Having not come up with anything else, I started my default plan this morning, which is the New Rule of Lifting Break-In phase. (This is the original New Rules book from Lou Schuler.) I have 4 workouts each A and B laid out. We'll see if I want to continue with Break-In after that or move on with another phase. Having just done high-rep exercises in Stage 7 of New Rules of Lifting for women, I'm looking forward to a phase with lower reps.
Today went well. I did Break-In A1. Since I'm coming off of a long streak of lifting, I included the "Metabolic Overdrive" from the book, which is just intervals. Most rest periods were pretty close to the 60s allotted. Afterward, legs are of a Jello-like consistency.
Warm up - BB squat 1x4@45#
BB squat - 2x15@55# (1st set slower, 2nd set faster, still getting a bit light headed)
DB static lunge - 2x15ea@20#ea hand
2-pt DB row with elbow out - 2x15@25#
Push-up - 2x15 with elbows out (eventually, I'll try to move arms in to triceps push-ups)
Swiss ball crunch - 2x15@25# (1st - plate overhead, realized arms were moving some, which gave me momentum and made the crunch easier, 2nd - plate touching back of head, arms didn't help and crunches were MUCH more effective, I wonder if I was doing this before??!?)
Metabolic overdrive - 2min WU (easy - 1 on upright bike), 3x(1min hard - 10 on upright bike and faster, 2min medium - 5 on upright bike and slower), 2min cool down (easy - 1 on upright bike) - actually I accidentally did an extra 30 secs on the first hard section
No comments:
Post a Comment