Done dialing it in!

Today I finished off the last A and last workout overall in Female Body Breakthrough, Dial it In phase.  Before I broke the workouts up.  Today I did the whole thing in 1:30.  Two round of each, except the finisher, of course.  I mistakenly added a 90s prone cobra at the beginning.  That shows I shouldn't try to remember the workout on my own!  This was the first time doing this finisher after the whole workout.  I only added 30 seconds on to my lowest time, so I'm happy with that!

Dial It In A4
1:30
Warm up and foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 6/115#) 6/145#, 6/155# (good speeed)
Military Press - 2x 6/30#ea (oops, thought I was going lighter than this!)
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 2x15/30#ea
Single-Leg SHELC - 2x15ea (nice and slow = HARD!!)
One-Point Dumbbell Row - 2x15ea/35#
Finisher A: Squat thrusts + tuck jump - 3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 (4:32)

Second half

... of FBB Dial it In A3.  No time to fit it all in last time. Even so, this took 35 minutes not counting foam rolling and warm-up.  Usually I do count those, so it would have been around 50 minutes.  And I only did 2 rounds, not 3.  It felt good, though.  The finisher got my heart rate up into the 170s.  I won't be able to do early morning lifts this weekend, so I wanted to get this one in today.

Dial it In A3 part 2
Foam rolling and 1/2 FBB warm-up
Forward and Back Stepover - 2x8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/28.75#ea, 15/30#ea
Single-Leg SHELC - 2x15ea
One-Point Dumbbell Row - 15ea/32.5#, 15ea/35#
Squat thrusts + tuck jump - 3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 (4:02)

More cautious DLs

We were out for a few days sailing.  What fun!  Now, back to lifting.

I didn't have enough time to finish, so I just did the first two alternating groups, but did 3 sets of each.  Then, I followed up with jump roping.  During the DLs, I could feel some tightness in my right hamstring.  I assume this is all part of my messed up right side.  Hmmm... I played around a bit with how it would feel if I raised my left heel a bit.  I might try that in the future.

Dial It In A3 (part 1)
~0:58
Warm up and foam rolling
Plank on a Swiss Ball - 3x90s
Upper-Body Core Stability Russian Twist - 3x10/20# (legs in the air)
Deadlift - (warm up 68/115#) 6/135#, 6/145#, 6/150#
Military Press - 6/25#ea, 6/27.5#ea, 6/28.75#ea
Jumproping - 6x(20s off, 45s on)

Dialing it in with little ones

The little ones are my kids and a neighbor kid.  They are only allowed in the basement when I am there, so they get to mess around with some of the weights. They are a bit annoying, though.  At one point, my son wanted me to get a couple bins of toys down from up high.  He tried to convince me by saying it was exercise and I could add a box to my logs that said toys!  Ha!

There was some confusion as to whether to do the Front Squat Push Press or just the Front Squat.  Since I didn't get the FSPP down very well when I did New Rules of Lifting for Women, I thought I'd give it another try.  This time, I was able to move smoothly from the front squat to the push press.  I think I'll continue with them.  At the end, I even did the finisher.  My time was pretty bad.  I hope to reduce that next time!

Dial It In B1
1:33
Foam rolling and Warmup
Prone Cobra - 2x90s
Front Squat Push Press - 6/45#, 6/55#
Chinup - 6/red 1" band, 5/red 1" band
Romanian Deadlift - 2x15/95#
Dumbbell Push Press - 2x15/25#ea
Barbell Split Squat - 2x15/45#
Split-Stance Single-Arm Cable Row - 15ea/20#, 15ea/25#
Finisher B - 5:00
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Deadlifting again!

Today's workout included deadlifting for the first time in a long time!  Yay!  I did feel a slight oddness like I did before in my hip.  Not a pain or even a twinge.  Just a stiffness, maybe that I know I will need to keep close track of.  The workout was very long, so I didn't even finish the 2nd set and I didn't get to the finisher.  Maybe I'll do the rest of set 2 and the finisher for my workout tomorrow.

Last night, I couldn't find my clipboard with my logs.  I had the sneaking suspicion that my daughter absconded with them, but I couldn't find them anywhere.  Not even in her room.  So, I printed out another log for this morning.  When she got up, I asked her and she showed me to them... slid under our chest of drawers!  I would have never found them there.  Never.  She thought it was funny.

Dial It In A1
Warm up and abbreviated foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 8/115#, 3/135#) 6/155#, 6/165#
Military Press - 6/20#ea, 6/25#ea
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/25#ea
Single-Leg SHELC - 15ea (did them too fast)
One-Point Dumbbell Row - 15ea/30#