In order to reduce the required time of this workout, I didn't do the extra strength this time. Also, I'm still not doing all 10 minutes of the burpees. That's partly because I feel myself losing form after 6 rounds and partly because I don't have the time. Six rounds of 10 burpees still gets my heart pumping and the sweat rolling! Next time, I might do the extra strength (chin ups) instead of the burpees.
NRLA Phase 2A-3
1:13
Warm up (full)
Valslide push away
- 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop -
12ea/25#
DB split squat - 2x8ea/18.75#ea, 1x8ea/20#
DB 2-pt row -
8ea/32#, 2x8ea/16kg
Wide-grip deadlift with feet on weight plate - 3x8/115#
(increase)
DB alternating chest press on partial bench - 3x8ea/25#ea
Metabolic - burpees with jump no push up - 6 minutes 10 reps on
the minute
Monday, October 29, 2012
Thursday, October 25, 2012
Still soooore!
Those eccentric chin-ups Tuesday really did their thing. I am still sore today. I don't know if that is the cause or not, but I just wasn't as "with it" during my workout today. As usual, that leads to a little less focus and a little more time spent. I did leave off the deadlifts (extra strength), even though I love deadlifts. I just know how long it takes to do four sets of good quality deadlifts. I'd rather take my time with them than rush them, especially since that could lead to injury! I don't need that. My SI joint would thank me if it could talk, I'm sure.
Given the sore arms and upper body, I couldn't even do a chin up with the band. So, I did them with my feet on the ground for assistance, making sure my torso stayed vertical. Still a great workout. I'm still really liking this program.
NRLA Phase 2B-2
1:18
full warm-up
Front plank and pulldown - 10ea/22.5#
Side plank and row - 10ea/22.5#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/22.5#
DB step-up - 3x8ea/17.5#ea
DB 1-arm push press - 2x8ea/12kg
DB offset load front squat - 8/25#R15#L, 8/15#R25#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance
Kettlebell swings - 12 every 30 seconds for 4 rounds, then every 40 seconds for 6 rounds 20kg
Given the sore arms and upper body, I couldn't even do a chin up with the band. So, I did them with my feet on the ground for assistance, making sure my torso stayed vertical. Still a great workout. I'm still really liking this program.
NRLA Phase 2B-2
1:18
full warm-up
Front plank and pulldown - 10ea/22.5#
Side plank and row - 10ea/22.5#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/22.5#
DB step-up - 3x8ea/17.5#ea
DB 1-arm push press - 2x8ea/12kg
DB offset load front squat - 8/25#R15#L, 8/15#R25#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance
Kettlebell swings - 12 every 30 seconds for 4 rounds, then every 40 seconds for 6 rounds 20kg
Tuesday, October 23, 2012
More goodness
Another good workout today. Instead of doing the met work at the end in the basement, I went upstairs and started on the kids' lunches during rests! Ha!
NRLA Phase 2A-2
1:32
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/25#
Extra strength - jump up eccentric chin-up - 8,6,4, with red band: 8
DB split squat - 2x8ea/15#ea, 1x8ea/18.75#
DB 2-pt row - 3x8ea/32#
Wide-grip deadlift with feet on weight plate - 3x8/105# (increase)
DB alternating chest press on partial bench - 2x8ea/20#ea, 1x8ea/25#ea
Metabolic - burpees with jump no push up - 6 minutes 10 reps on the minute
NRLA Phase 2A-2
1:32
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/25#
Extra strength - jump up eccentric chin-up - 8,6,4, with red band: 8
DB split squat - 2x8ea/15#ea, 1x8ea/18.75#
DB 2-pt row - 3x8ea/32#
Wide-grip deadlift with feet on weight plate - 3x8/105# (increase)
DB alternating chest press on partial bench - 2x8ea/20#ea, 1x8ea/25#ea
Metabolic - burpees with jump no push up - 6 minutes 10 reps on the minute
Saturday, October 20, 2012
Back from a week off
This past week was crazy, so I decided to focus on getting enough sleep rather than working out. It worked and I ended the week well rested and without having the house in chaos!
Today, I started back up with my New Rules of Lifting for Abs routine. I'm still loving this program. Again, since it was Saturday, I did both the extra strength and the metabolic work. That is too long for a normal day. I don't quite get the timing on the met work, though. The instruction were to do 10-12 swings on the minute for ten minutes. They claimed this should be 1:1 or 1:2 work/rest ratio. KB swings usually work out to 20 swings in 30 seconds, give or take a couple. So, not wanting to spend too much time, I did 12 swings every 30s and rested the rest, giving me pretty close to equal work equal rest (1:1). So, I did all the swings called for, just in half the time! It kind of surprised me that the book had this wacky timing, since I think I remember reading that Alwyn and Rachel went through the RKC program. Maybe it was just Rachel.
NRLA Phase 2B-1
1:25
full warm-up
Front plank and pulldown - 12ea/20#
Side plank and row - 12ea/20#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/20#
BB shoulder press - 8/45#, 6/50#, 4/52#, 8/45#
DB step-up - 3x8ea/15#ea
DB 1-arm push press - 2x8ea/25#
DB offset load front squat - 8/25#R15#L, 8/15#R25#L
Mixed-grip chin up - 2x3/red band
Kettlebell swings - 12 every 30 seconds for 5 minutes: 5x20kg, 5x16kg
Today, I started back up with my New Rules of Lifting for Abs routine. I'm still loving this program. Again, since it was Saturday, I did both the extra strength and the metabolic work. That is too long for a normal day. I don't quite get the timing on the met work, though. The instruction were to do 10-12 swings on the minute for ten minutes. They claimed this should be 1:1 or 1:2 work/rest ratio. KB swings usually work out to 20 swings in 30 seconds, give or take a couple. So, not wanting to spend too much time, I did 12 swings every 30s and rested the rest, giving me pretty close to equal work equal rest (1:1). So, I did all the swings called for, just in half the time! It kind of surprised me that the book had this wacky timing, since I think I remember reading that Alwyn and Rachel went through the RKC program. Maybe it was just Rachel.
NRLA Phase 2B-1
1:25
full warm-up
Front plank and pulldown - 12ea/20#
Side plank and row - 12ea/20#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/20#
BB shoulder press - 8/45#, 6/50#, 4/52#, 8/45#
DB step-up - 3x8ea/15#ea
DB 1-arm push press - 2x8ea/25#
DB offset load front squat - 8/25#R15#L, 8/15#R25#L
Mixed-grip chin up - 2x3/red band
Kettlebell swings - 12 every 30 seconds for 5 minutes: 5x20kg, 5x16kg
Wednesday, October 10, 2012
Phase 2!
Moving on the next phase of New Rules of Lifting for Abs. Great workout today. I decided to try both the extra strength and the metabolic work. I only did half the met work and still ended up at an hour and a half. I'll reconsider next time! I wasn't even dilly dallying today. I got to it and did the rests as prescribed, maybe even a little short on the extra strength section. I started the weights out a little low to find the right level. Several will go up next time.
NRLA Phase 2A-1
1:29
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 10ea slow (very hard! pauses)
Cable half-kneeling chop - 10ea/25# (work on keeping shoulders level)
Extra strength - front squat - 8/50#, 6/50#, 4/50#, 8/45#
DB split squat - 3x8ea/15#ea (increase)
DB 2-pt row - 3x8ea/30# (increase)
Wide-grip deadlift with feet on weight plate - 3x8/105#
DB alternating chest press on partial bench - 3x8ea/20#ea (increase)
Metabolic - burpees with jump no push up - 5 minutes 10 reps on the minute (try to increase time)
NRLA Phase 2A-1
1:29
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 10ea slow (very hard! pauses)
Cable half-kneeling chop - 10ea/25# (work on keeping shoulders level)
Extra strength - front squat - 8/50#, 6/50#, 4/50#, 8/45#
DB split squat - 3x8ea/15#ea (increase)
DB 2-pt row - 3x8ea/30# (increase)
Wide-grip deadlift with feet on weight plate - 3x8/105#
DB alternating chest press on partial bench - 3x8ea/20#ea (increase)
Metabolic - burpees with jump no push up - 5 minutes 10 reps on the minute (try to increase time)
Saturday, October 6, 2012
Done with Phase 1 of NRLA!
On to new stuff next time!
I made a decent amount of progress over these 8 rounds.
Phase1B - 81:05
Full warm up
Anti-rotation static hold - 2x30s/side, used band
Elevated plank - (feet on bench, arms straight, one leg up) 10x10s on, 3s rest
Elevated side plank - (feet on bench, forearm down, arm and leg up) 5x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx50#
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x18.75#
OH squat - 2x12x35#
Cable kneeling pulldown -2x75#
I made a decent amount of progress over these 8 rounds.
Phase1B - 81:05
Full warm up
Anti-rotation static hold - 2x30s/side, used band
Elevated plank - (feet on bench, arms straight, one leg up) 10x10s on, 3s rest
Elevated side plank - (feet on bench, forearm down, arm and leg up) 5x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx50#
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x18.75#
OH squat - 2x12x35#
Cable kneeling pulldown -2x75#
Wednesday, October 3, 2012
Done with Phase 1A!
One more workout, then on to Phase 2! Yes, this is kind of a countdown. I liked this phase, but I'm glad to be leaving the 12-rep sets behind. I'm surprised I stuck with them like I did. I think 15-rep sets would have pushed me over the edge!
NRLA Phase 1A-8
Warm up
Plank - straight arms, one foot raised - 2x 90s
Side Plank - straight arms, arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 12L/12R x18.75#ea
Inverted Row - 2x12 @12th pin
Romanian Deadlift - 2x12x155# (mixed grip both sets)
Push-up - hands on bar, 4th pin - 2x12
NRLA Phase 1A-8
Warm up
Plank - straight arms, one foot raised - 2x 90s
Side Plank - straight arms, arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 12L/12R x18.75#ea
Inverted Row - 2x12 @12th pin
Romanian Deadlift - 2x12x155# (mixed grip both sets)
Push-up - hands on bar, 4th pin - 2x12
Monday, October 1, 2012
One round left in Phase 1!
I had nice energy today. I did the full warm up again. I still can't believe I overlooked the movement portion for so long. The weights went up a bit and it felt good! I have Phase 2 printed out and ready to go. I should probably read over the exercise descriptions before I start, though.
Phase1B - 7
0:58
Full warm up
Anti-rotation static hold - 2x30s/side, used band
Elevated plank - (feet on bench, arms straight, one leg up) 10x10s on, 3s rest
Elevated side plank - (feet on bench, arm straight, arm and leg up) 5x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx50#
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x18.75#
OH squat - 2x12x30#
Cable kneeling pulldown -2x75#
Phase1B - 7
0:58
Full warm up
Anti-rotation static hold - 2x30s/side, used band
Elevated plank - (feet on bench, arms straight, one leg up) 10x10s on, 3s rest
Elevated side plank - (feet on bench, arm straight, arm and leg up) 5x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx50#
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x18.75#
OH squat - 2x12x30#
Cable kneeling pulldown -2x75#
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