Lifting on Saturdays is interesting. I stayed up a bit later than normal last night, so I didn't get up too early this morning. As I was starting my workout, the kids woke up and joined me. My daughter likes to play on the power rack and my son was telling me how they do some things similar to my warm-up in PE class at school. Later on, I got out the mini-barbell for him. It is a really short (~3ft) standard bar that I think I had tried for some Cathe DVDs a long time ago. I didn't use it much because 3ft is simply too short for big people. Anyway, at one point, he put a few pounds on it and was doing some high pulls and rows. He also weighed himself and we talked about how his weight compared to some of the weights I was using. (He's 49# and my daughter is 33#.)
I tested out the resistance of my cable station. The overhead one has 8# resistance unloaded, but the wide lat bar is 12#, so no wonder it falls when I unload the machine without hooking the bar in! The lower station has 6-7# of resistance.
Today's workout was the second round of Stage 6, B4 from New Rules of Lifting for Women. The protocol went to 4 sets of 4 reps. I like getting to low rep schemes because I can really lay on the weight and test myself.
Stage 6B4-2
Warm-up - FBB (10:15)
Reverse Lunge, One DB at Shoulder - 1x4@27.5#, 3x4@30#
DB 2-pt Row - 4x4@45# (this is getting to the limit of my dumbbell bar!)
DB Push Press - 4x4@30#
Hip Thrust/bridge - 1x4@35#, 1x4@40#, 1x4@45#, 1x4@50# (subbed for back extension)
Hanging Leg Raise - 4x4 (shoulders in sockets, slow raise and lower, subbed for incline reverse crunch)
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