Easing into the new program

So far, after 3 workouts in the new program, New Rules of Lifting for Abs, I've felt slightly sore afterward, including in my abs. It's not a motion-limiting soreness, but enough that I remember I did something good! I'm liking this program. I don't know how well it will hold my attention.  The book says to go 6-8 times through each workout. My log has 8 prepared, but I'm fine with taking the low end if I'm getting bored. The book also says it should take 40 minutes. With a 7 minute warm up, I took 1:02. For the exercises with "2-3 sets" I chose two. So, when the metabolic work gets added in during later phases, I'm sure I'll need to abbreviate the workout. I want it to be right around an hour.

On the eating front, things are also going well. We're still eating mostly Paleo at home with a few things off the list here or there. Last night was a treat night. We had spaghetti! That was a "treat" selection made by my son when we were grocery shopping a while back. Instead of candy or fruit or something like that, he chose spaghetti noodles and brown rice. Yesterday, he put back the chocolate piece he had selected and chose living wheat grass when he saw it. Yes, my kids can be odd at times! :)

NRLA Phase 1A-1
1:02
Warm up 7min
Plank - one foot raised - 2x 90s
Side Plank - arm raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 2x 12L/12R x15#ea
Inverted Row - 2x12 @14th pin
Romanian Deadlift - 2x12x140#
Push-up - hands on bar, 5th pin - 2x12

More NRLA

Good stuff today! The core work was HARD!

Phase1B - 1
Anti-rotation static hold - 2x20/side, used band
Elevated plank - (feet on bench, forearms down) 10x10s on, 3s rest
Elevated side plank - (feet on bench, forearms down)  10x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx20kg
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x15#
OH squat - 2x12x15# BB
Cable kneeling pulldown - 12x40#, 12x55#

More New Rules!

I was getting a little bored with my modified Starting Strength workout. I only had a few days left, but I have been away from lifting for a couple weeks, so I decided to go ahead and start New Rules of Lifting for Abs instead of finishing my little made up workout.

It's been a while since I did a New Rules workout. It feels good to be back!

The planks were hard, but I finished them as written without problem. I'll look for an alternative next time. The split squats felt weird. Maybe I should elevate 4 inches instead of 6. The push ups were hard at the end of the program! I decided to elevate my hands so I could get through them. Even then, I had to pause several times.

Phase 1A-1
mobility warm up
Plank - 2x90s
Side plank - 2x45s per side
Split squat, front foot elevated DB - 12/side x 10#, 12/side x 15#
Inverted row - 7 @ #12pin, 12 @ #15pin (raised bar to make easier)
Romanian deadlift BB - 2x12x135#
Push up - 2x12 @ #3pin

A little closer to the Fever

 I still don't like high-rep squats, but today I did a few more... a little closer to the prescribed Kettlebell Fever! I did knock down the squat weight a bit, but instead I added some of the finisher at the end.

Warmup
Alt 10 halos / 10 touch the wall drill x2

Part 1
Alt 10 touch the wall drill / 5 goblet squats 10kg x3
Part 2
Alt touch the wall / goblet squats 18# 1-> 10 (should have been 20!?!)
Part 3
Alt towel swing 16kg / plank, swings: 10,15,20,10 planks: 1@20s

Finisher
Goblet squat 2x5 16kg

Kettlebell Fever

I was looking around for a kettlebell routine to do and realized I had a few resources already available. So, I pulled out Kettlebell Fever today. It's a 12-workout program. I modified today and probably will continue to, since I don't like high-rep squats. Today, I also didn't leave myself enough time to do the whole program, since I was looking for programs first!

Warmup
Alt 10 halos / 10 touch the wall drill x2

Part 1
Alt 10 touch the wall drill / 5 goblet squats 12kg x3

Part 2
Alt touch the wall / goblet squats 10kg 1-> 8 (should have been 20!?! I shortened.)

Part 3
Alt towel swing 16kg / plank, swings: 10,15,20,10 planks: 1
Asked the kids to push me around on the last plank :)

I skipped the finisher of 20 goblet squats.

It looks like the next workout is the same. I'll think of something to throw in to sub for the load of goblet squats. I'll keep a lot of them, but I'm also squatting on my lifting days and don't need to overdo it.

New stuff!

Today's workout had a new exercise, the glute bridge. I could have gone a decent about heavier.
The overhead squat went better this time. I didn't get as wobbly as last time at the same weight. The bench press is a 3x5 personal best for me. It was hard to grind through those 4th and 5th reps.

Overhead squat - 5x15#, 3x25#, 3x5x35#
Bench press - 6x45#, 3x60#, 2x75#, 3x5x90#
Glute bridge - 5x45#, 5x65#, 4x85#, 3x5x95#

Another lift

I had a good lift today. Not much to mention about it. Here it is:

Squat - 5x45#, 4x60#, 2x80#, 3x5x92#
Press - 5x45#, 2x55#, 3x5x65#
Deadlift - 5x135#, 2x150#, 5x165#
Chin-up - 1, 1/2+1neg, 1neg

Strengthening the shoulder

More TGU work today!

TGUs:
LRLRLR 12kg
LR 16kg
LR 10kg 23seconds at each of 12 positions on each side

Then I went outside and ran a mile.