Ouch...

Today I finished Fat Loss II from New Rules!!  That is so cool.  I started in December (well, the first workout was in Dec and the second on Jan 8!), so the 12 workouts took me a while, but there were the holidays and sickness to slow me down.  Otherwise, I've been fairly decent at keeping with it.

I managed to increase a few of my weights.  I pushed it pretty hard and I think I'm going to feel it.  I hope I can still make my Sunday long run.  After the first set of BSS+OHP, I noticed my right hip flexor hurting.  When I got home, I foam rolled and it seemed more like my quad.  Either way, something is sore there.  I kept going, but I'll keep a close eye on that.

Fore whatever reason, my heart rate didn't get as high as it usually does.  Maybe that was because I wasn't hitting the rests very well. I was resting longer than 30 seconds more often that I would like.

FL2A6

Warm up - deadlifts 5@45#, 4@90#, 4@115#

Snatch-grip deadlift - 2x8@140#, 1x8@145#  (wow!)

T-push-up - 3x8 on dbs for wrists

Bulgarian split squat with overhead press - 3x8each leg@15#each hand (hip flexor/quad soreness after first set)

Underhand-grip lat pulldown - 1x8@100#, 1x(4@100#, 4@92#), 1x8@100# (surprised and excited that I could finish the last set all at 100#)

Romanian deadlift+bent-over row - 3x8@75#

Lower-body Russian twist - 3x8

Now that's a workout!

After being under the weather for a week, I got back to the gym again today.  Yesterday, I made it to the gym's treadmill for a 2 mile run.  It went better than I had expected.

Today, I got there again for FL2B4.
It felt really good and I was thoroughly wiped at the end.  Perfect!

Warm up - snatch-grip deadlift - 6@45#, 5@65#, 5@95#, 5@115#
Snatch-grip deadlift - 3x10@135# (had to pause some half way through the second and third sets)
T-push-up - 3x10 (using dumbbells as grips, arms mostly in)
Bulgarian split squat with overhead press - 3x10ea@12#ea (wow! so hard! had to rest a bit between legs)
Eccentric chin-up - 2x3 then one set of 2 (to a count of 20)
Romanian deadlift+bent over row - 3x10@70# (last couple reps weren't the best)
Lower-body Russian twist - 3x10

Wobbly is good

I made it to the gym for Fat Loss II workout A1 today.  When I woke up, I told myself I'd do yoga if it had snowed so I wouldn't compact the snow and make it hard to shovel.  But, no snow!  I was relieved I didn't have an excuse.  Some of the exercises were a bit different, but not too bad.  When I got to the gym, there was another guy there who often uses the bar.  However, he was doing some DB circuit, so I didn't have to worry about what to do without the bar!  yippee!

By the end of the workout, I was pretty wobbly.  My front squats were just as annoying as my back squats.

Front squat: 3x12@50#

Wide-grip cable seated row: 1x12@54#, 1x12@58#, 1x12@62#

Supine hip extension with leg curl: 3x12

Barbell push press: 1x12@50#, 1x12@60#, 1x9@60#

Dynamic lunge: 3x12@20#db each hand

Upper-body Russian twist: 3x12 (not really sure about this one... seems overly easy.  Add weight?)