Scared away by lightning

I knew the storms were moving this way, but looking at the radar, it looked like I had some time before the rain got here.  I did.  However, lightning can strike many miles in front of the storm.  I still figured I had time, so I got ready and headed out.  I didn't even make it to the next house when  I saw lightning in the sky in front of me.  I took that as a warning and headed back inside.  I'm sure it wasn't close, but I had been hearing rumbles.  It's not worth it.

So, I headed to the basement to do Stage 6A5-2, the last A workout.  Not my favorite.  I'm not a huge AMRAP fan.  But, it's short and I knew it would be.

Stage 6A5-2

Warm-up - not much of anything

Negative Chin-up - 20s, 17s, 16s (17.5# on back)

Underhand-grip Lat Pulldown - 4@115# (0/1/4 timing)

Barbell Split Squat - 2x10 @60#

Push-up - 14, 10 (on floor, using DB for hand grip)

A family lift

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)

A little off today...

...but that's ok.  I feel good having gotten to the basement to lift!

This was workout B6 from NROL's Hypertrophy I.  It's a 4x10 protocol.  However, I realized I couldn't do much, if any, better than the weights I did for the 3x15 protocol this time.  I even had to step back a little.  That's ok.  I still burned over 700 calories!  On the DLs, I kept feeling faint.

Today's lift was barefoot.  That actually helped my BSS and by step-ups quite a bit, especially the step-ups.  I felt I wasn't helping with the non-working leg hardly at all.
 
Hypertrophy I B6
Warm-up - FBB, 11:45

Squat - 1x(3+7) @77.5# (oops, misloaded the bar), 3x10 @70#

Deadlift w/ shrug - 1x10 @145# (lots of pauses), 3x10 @135# (felt faint often during these)

Bulgarian split squat - 3x10 @5#ea, 1x10 @BW

Step-up - 3x10 @5#ea, 1x10 @BW

Plank - 3x60s (subbed for reverse crunch)

A new ab exercise!

Today was another upper body day.  This time, I wanted to do an ab exercise that didn't require so much arm work, so I chose the anti-rotation hold.  That was plenty challenging! I didn't alway hold my arms straight out.  Maybe I should decrease the weight so i can.

I worked out again barefoot. It's fun and since I'm at home, it's no problem!  It feels weird at first, but then it feels natural.  I made good use of my dumbbell handles today.  I love being able to make small steps in my dumbells. 1.25# is the smallest step, which is much better than my regular dumbbells.

I'm enjoying the Female Body Breakthrough warm-up.  I used to skip warming up, but I have this down to 10-11 minutes.  I know it's good to do.  Today, during the rests, I also foam rolled my back.

I burned around 650 calories, which is good considering I ate some of the Black Forest Cake I made for hubby's birthday.  It was sooo worth it, though!


Hypertrophy I A6  (4 sets of 10 reps, 60 secs rest)
Warm-up - FBB (10:15)

Dumbbell incline bench press - 3x10 @27.5# each hand, 1x10 @28.75# each hand

Cable seated row - 3x10 @80#, 1x10 @82.5#

Dumbbell shoulder press - 1x10 @20# each hand, 3x10 @22.5# each hand

Wide-grip lat pulldown - 4x10 @85#

Barbell close-grip bench press - 4x10 @60# (did not alternate with high pulls)

High pull - 4x10@ 60#

Anti-rotation hold - 3x20# with rope held out, but not straight out (should lower weights?)  30 secs right, rest 15 secs, 30 secs left (subbed for Swiss-ball crunch)

Slinging some steel and running some intervals!

Yes, it's after midnight and I just got done with my workout.  I'm off tomorrow, so I don't have to get up crazy early.

Yesterday, I worked from home and took a 20 minute break in the morning to get a quick run in.  I decided I wanted to do intervals like this:  3 minutes run at least 10min/mile, walk 1 minute, repeat for four times total.  The first three running sections were under 10 min/mile:  9:38, 9:12, and 9:58.  The fourth was 10:27.  Still not bad.  It was sunny, humid, and getting warmer.  Not my favorite weather!  I had actually set the alarm to get up early and run, but that didn't happen.  I think my heart rate monitor was slipping because it doesn't make sense during my running portions.  It was only 1.7 miles, but still a good workout.  Maybe I'll add a fifth running section next time.

Tonight, I got downstairs for Hypertrophy I B5.  This is a 3 sets of 15 reps workout.  15 rep sets are really not my favorite.  I have a hard time with them mentally.  Doubt creeps in.  Surely, I can't complete so many reps!  I do, though.  I find that counting the reps back from 15 to 1 helps me.  Also, sometimes I take a quick breather every 5 reps.  5 reps are sane, 15 are somehow simply too many.

The straight sets of squats and deadlifts are so hard on these with only 30 seconds rest allotted, it turns into craziness.  I cannot rest only 30 seconds on deadlifts.  It takes me longer than that just to psych myself up to the lift!  When doing 15 rep deadlift sets, I usually have to stop and reset my form and my grip a couple times.  That is annoying.  I feel like I'm cheating between that and the psyching up at the start.  Oh well.  I'm still making improvements.  The deadlifts did feel great.  I could tell by the end of the 45 (!) reps that my back was doing plenty of isolation work.  No soreness (although I wouldn't rule out DOMS) so all is good.  I could just tell my lower back muscles were hard and doing their work!

The squats went well, too.  I can feel a stretch in my quads and a little in the inside of my thighs.  60# seems low, but I have to keep in perspective that the 60# was for 15 reps.  Ugh!

My feet kept wanting to cramp up during the Bulgarian Split Squats.  I was able to reposition them so it went away, but it was still annoying.  I find that holding my chest high for BSS and step ups helps with my form and getting a good depth.

I subbed the Swiss ball planks again for the reverse crunches.  They were still crazy hard, but doable.  I'm sure it helped that it wasn't an arm day.  By the end, my body wasn't even shaking anymore, it was quivering.  I'm not sure what that means.  I do know that these are much harder than any variation I've attempted before.

HT1 B5

Warm up - from FBB, 9:54

Squat - 3x15 @60#

Deadlift with shrug - 3x15 @140#

Bulgarian split squat - 3x15 @5# each hand (yes, I got out the neoprene coated dumbbells... last time I used body weight for this set/rep scheme, so it's an improvement... plus, they are yellow, not pink!)

Step-up - 3x15 @5# each hand

Swiss ball plank - 3x (30/15/30)  (each set was 30 seconds  on, 15 seconds off, 30 seconds on)

New Swiss ball challenge!

Today's lifting session went back to high reps.  It is 3 sets of 15 with only 30 seconds of rest.  I couldn't keep the rests between *** sets because of setup time, but otherwise I pretty much did.  I decided not to alternate the barbell close-grip bench presses with the high pulls, because that requires maneuvering the barbell out of the cage and back again.  I definitely wouldn't have hit the rests if I did that.  Since I wasn't alternating, I took 1-1/2 minute rests and foam rolled in that time. 

Instead of the Swiss ball crunch, I subbed planks with arms on the Swiss ball.  Wow.  Just WOW.  Sure, my arms were worn out by then and my ball needs more air, but this were crazy hard.  Instead of the 60 seconds I was shooting for, I did 30s+30s with a 10-15 second pause.  Next time, I think I'll try them on a leg day and find something less arm-intense for arm day.

Hypertrophy I A5

Warm up - from FBB (about 10 minutes, but I hit the wrong button on my Forerunner and didn't record this part)

Dumbbell incline bench press - 3x15 @27.5# each hand

Cable seated row - 3x15 @75#

Dumbell shoulder press - 1x13 @20#, 2x15 @15# each hand

Wide-grip lat pulldown - 1x(7 @77.5# + 8@75#), 1x(10 @75# + 5 @72.5#), 1x15 @72.5#

Barbell close-grip bench press - 3x15 @55#

High pull - 3x15 @55#

Plank with arms on Swiss ball - 3x 30s+30s

Another workout today!

This time it was lifting.  Lifting is nicer in the evening, running is nicer in the morning.  Hmmm....

Well, it was a good lift.  I had just spent 2 hours in front of the computer doing some financial stuff, so my eyes were buggy and I needed a change of pace.  Lifting was a good answer!

Today was a 5x5 routine.  Tough and heavy!  I really got some good gains in, though.  I'm deadlifting well over my weight now.  Woo hoo!

Again, I put so much into the squats and deadlifts, that I can't load up the BSS and step-ups all that much.  Last time the 5x5 came around, I tried to, but had to stop at 3 sets.

I was wearing shorts, so I made liberal use of the Eco-Ball on my legs so I didn't tear them up too badly during the deadlifts.  I still hurt the skin a tad (like a mild rug burn) but not too bad.  I really should wear pants for these.  With this kind of weight, I realize I can't even attempt to hold the bar out a bit.  Also, I wish I would have not used the Lynx grips on the last set.  During the last rep, the one in the right hand shifted a bit because I was having issues with keeping a hold on the Lynx grip.

Hypertrophy I B4

Warm-up - from Female Body Breakthrough (10:29), 3x45# squat

Squat - 1x5 @75#, 3x5 @80#, 1x5 @85#

Deadlift shrug - 1x5 @150#, 3x5 @155@, 1x5 @160#

Bulgarian split squat - 5x5 @15# each hand

Step-ups - 5x5 @10# each hand

Swiss ball rollout - 3x10 (subbed for reverse crunch, stretched arms out farther than last time)

An evening workout

I normally get up early to work out, but today I decided to try an evening workout.  The workout itself went fine.  My bench presses felt great.  I'm finally getting a good feeling for those, especially with the barbell.  The barbell used to feel so awkward compared to dumbbells.  I don't like the alternating bench press and high pulls, though.  Maybe I'll not alternate those sets next time.

It's a bit weird eating so late in the day, after the workout.  We'll see if that has an effect on my sleep.

These 5x5 days are neat.  I have a chance to try out higher weights.  This Hypertrophy I method of switching up the reps/sets each time is interesting.  I definitely find myself thinking of a strategy to pick the right weights.

Hypertrophy I A5
5x5 with 90 sec rests
1:28 including warm up

Warm up - from FBB, 10:12 (yes!  almost to my desired 10 minutes!!)

Dumbbell incline bench press -  1x5@30#ea, 2x5@31.25#ea, 2x5@32.5#ea

Cable seated row - 3x5@95#, 2x5@97.5#

Dumbbell shoulder press - 1x5@25#ea, 1x5@26.25#ea, 1x5@27.5#ea, 2x5@28.75#ea

Wide-grip lat pulldown - 1x5@95#, 4x5@97.5#

Barbell close-grip bench press - 1x5@60#, 1x5@65#, 1x5@70, 2x5@75# (felt great!)

High pull - 1x5@60#, 1x5@65#, 1x5@70, 2x5@75# (not fun alternating these with the BP, since I have to maneuver the bar in and out of the cage with the bench in the middle)

Plank with tight cheeks - 2x90s, 1x60s (subbed for Swiss-ball crunch, probably should have done a different variation since I did these yesterday)

A new fan!

Lasko 3300 - $25 at Wal-Mart

Last night, I got a fan for the basement.  Boy, that makes it so much more bearable.  It's not that it's warm down there, but when I sweat, it just doesn't leave my skin.  The breeze makes all the difference.  It didn't lift the weights for me, though.  I did that.  I can tell.  I'm wiped, or at least my lower body is!  Squats and deadlifts in the same workout is a killer! I can tell my back did a lot of bracing.  After using a good weight (for me) on squats and deads, there wasn't all that much left for BSS or step-ups.  I did planks instead of reverse crunches, making sure to squeeze my glutes.

I've been able to do a chin-up three times now.  Last night I tried and got about an inch from a full one.  This is so exciting!  I've been working on it for over a year now, so I'm so glad to be where I am.  I'm looking forward to getting to the point where I can do a pull-up or multiple chin-ups.  Woo hoo!

I'm getting really close to my goal of the warm-up being 10 minutes.  I can handle 11:30, like today.  The 20 minutes that I started out with was excessive.  If I could memorize the order of the moves, I might make it.  All together, today's workout took 1:12.

Hypertrophy I  B3
Warm up - from Female Body Breakthrough (11:30)

Squat - 4x10 @75# (feeling really good)

Deadlift shrug - 4x10 @145# (pauses during last two sets)

Bulgarian split squat - 4x10 @10# each hand

Step-up - 4x10 @BW (concentrated on form and not using non-working leg to help)

Plank with squeezed buttocks - 3x90s (glad the floor was there to catch me after that last one!)

Lifting metal and lumber!

There has been so much going on lately that I haven't had as much regular exercise.  That's ok because I've been doing useful work with my fitness.  Last night we put the first 5 trusses on the roof of our shed.  The end one was pretty heavy.  I'm just glad it didn't fall on my head!

This morning I got up to lift.  I felt good, but the workout didn't go all that well.  I was so sweaty and hot and I kept feeling light-headed.  I even told myself to "suck it up" a couple times.  So, after a while I went to body weight rather than stopping all together.  I still burned over 630 calories, though.  I REALLY need to get a fan.

Hypertrophy 1B2

Warm-up - FBB (13:17)

Squat - 2x15 @55#, 1x15 @60#

Deadlift shrug - 3x15@135#

Bulgarian split squat - 1x15 @20#each hand, 2x15 @BW

Step-up  - 3x15@BW

Plank - 3x90sec (subbed for reverse crunch, my legs were shaking on these!)

Finished Fat Loss III !!

Yes.  Finally.  I finished the Fat Loss 3 program from New Rules of Lifting.  Wow.  That is one of the toughest programs I've ever done.  Thanks to my foot and the pure torture of this program plus the increased running, it took me over two months to complete 12 workouts.  I guess that isn't all that bad considering 2 straight a week would have been a month and a half.

Today's workout was a wonderful use of my new equipment.  The equipment is perfect in every way.  I also used my new Lynx grips for the first time.  They worked very well.  I'll have to decide when to use them.  I'm thinking mostly on the heavier weights.  After a while my hands get a little tired from having to grip a little harder or something.

The workout took 1:28 plus foam rolling.  It's so nice to have a foam roller handy for right afterward.  I'm pretty thrilled with how my squats are improving.  A little in weight, but a lot in form.  Also, my step-up form is improving... less help from the trailing leg.  I love not sitting for the pulldowns.  It seems closer to an actual chin-up/pull-up.

Now for the stats...

FL3B6

Front squat - 4x10@ 60#

Underhand lat pulldown - 4x10@ 90#

Step-up - 4x10@ 20# each hand, 7 risers (18")

Dumbbell push press - 4x10@ 25# each hand

Squat - 1x20@ 60#, 1x20@ 65# (woo hoo!  went up in weight!  used Eco Ball to keep bar from sliding on bare shoulders)

Wide-grip lat pulldown - 2x20@ 70#

Step-up - 2x20@ 15# each hand, 7 risers

Dumbbell shoulder press - 2x20@ 20# each hand

Swiss-ball crunch - 2x10@ bw (sat ON ball this time, arms overhead... surprised how much harder this is than resting back on ball)

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

200th Post!

Today is extra-special.  I finished the A workouts of Fat Loss 2 from New Rules of Lifting AND it's my 200th blog post!  Yippee!

Today's workout was tough.  My heart rate doesn't get as high as with the B workouts, possibly because I can't lift enough on the squats, but I think I sweat more with the A workouts.  I wonder why that is!?!  Strange.  I did still average 141 bpm and got up to 170 bpm.  Plenty of work!

These past few workouts, I've tried eating a banana and drinking a bit of milk.  I don't think I like it.  It weighs in my stomach and I can taste the smell on my breath the whole workout.  It makes me feel like more than just smell is going to come up.

FL2A6

Front squat - 3x8@60#

Somewhat wide-grip cable seated row - 3x8@89#

Supine hip extension with single leg curl - 3each leg x8

Barbell push press - 3x8@65#

Dynamic Lunge - 3x8@65# (some with bar on back, some with bar front)

Upper-body Russian twist - 1x8@20#db, 2x8@25#db (bracing legs in power rack helped a lot!)

Wiped out

Yesterday, we spent 3-4 hours skiing.  That evening, I was surprisingly tired.  I didn't notice it as much there because it's not very intense when you have the short slopes that we have available here.  But, we were able to go down so many times, it still added up!  They are closing the skiing for the season in two weeks, so I'm not sure we'll be able to go again.

This morning I completed Fat Loss 2B5 from New Rules of Lifting.  I am WIPED OUT.  Good wiped out, though!  I feel wonderful as usual. I'm only about 10 pounds away from deadlifting my body weight.  If I were going for a one rep max, or something low rep, I think I'd be able to reach my body weight and more.  From this calculator and the other estimations it lists, I should be able to 1RM 160-175#.  I weigh about 150#, so I bet I could do it!

I love how this workout has not one, not two, but three exercises named after former eastern bloc countries!

FL2A5

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

Snatch-grip deadlift - 3x8@140#

T-push-up - 3x8 (using dumbbells for my hands, not lifting them)

Bulgarian split squat with overhead press - 3x8ea@12#ea

Negative chins - 3x3 (count of ~15)

Romanian deadlift/bent-over row - 3x8@70#

Lower-body Russian twist - 3x8

Down to 8 reps

Last night we did manage to get some running in at the indoor training facility during DS's soccer practice.  I love running on the artificial turf.  Although, the ground underneath isn't quite as even as I'd think it would be.  More realistic, I guess!  My daughter ran a few laps with us.  We were not allowed to just walk, she kept wanting us to jog along with her.  I'm amazed at how good she can run with us.  She is 3 years old!  And on the small side for her age!

This morning, I got the 5th Fat Loss 2A workout it.  Whew!  Although the reps go down to 8 per set (yay!!) the rests also decrease to 30seconds (boo!).  I was jelly and it was hard to think straight at times!  Maybe that was just the way I was this morning, but if so the workout didn't make my head any clearer.

It took me about 38 minutes. I haven't been doing much of a warm up and I haven't been doing any metabolic work on lifting days.  I think 38 minutes is enough torture!  :)

Front squat - 1x8@30#ea, 1x(2@30#ea, 6@25#ea), 1x8@25#ea (used dumbbells because I thought someone was using the power cage...first I held the dbs on my shoulders, starting with 25# dbs, I switched to holding them at my sides)

Wide-grip cable seated row - 1x8@77#, 2x8@83#

Supine hip extension with single leg curl - 3x8 per leg

Barbell push press - 2x8@60#, 1x8@65#

Dynamic lunge - 3x8@60# (each leg)  (haha, I first typed "lunch" instead of "lunge"... did this workout make me hungry? Balance was difficult.)

Upper-body Russian twist - 1x8@15#, 2x8@20#

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

Squats!

Today was Fat Loss II A4 for me.  I need the oly bar for the whole workout, so I went early.  Ends up, nobody who uses the power cage came while I was there.  I made some improvements on my squats.  That was happy!

Front squat - 2x10@55#, 1x10@60#
Wide-grip cable seated row - 1x10@62#, 1x10@66#, 1x10@71# (not as wide grip as I wanted)
Supine hip extension with leg curl (one leg at a time) - 3x10
Barbell push press - 2x10@60#, 1x10@65# (last rep only 95% up)
Dynamic lunge - 2x10@55#, 1x10@60#
Upper-body Russian twist - 2x10@15#, 1x10@20#

An average heart rate of 145bpm. Not bad!  I hit a lot of the rest times.  Not all, but more than last time.

Snow!

Instead of hitting the gym (or basement) Sunday and Monday, I worked out on the snow!  Sunday, I went with my husband and kids to the nearby skiing place, Seven Oaks Recreation.  Not bad for slopes in central Iowa!  We had a great time. My daughter even got the hang of it.  Taking my son on the chair lift is a bit scary, but he does well with it.  He even talked me into going down one of the less-easy hills (not a hard hill, just not the beginner hill!).  They always look worse from the top!

Yesterday (Monday), we used the snow in a different way.  We went sledding on hill in town.  Since the hill doesn't have snow makers, it only has old snow, which is over a week old.  The snow on the hill itself was rather packed, almost icy.  But that just made for a lot of fun!  Our sleds really got going and each run was nice and long because with the stiffer snow, you just kept going and going!  I also did a yoga video in the evening.  I got an amazing stretch of my hamstrings.  It helps that I've used the video several times.  I don't have to look much to see what I need to do.  I can look where I need to or close my eyes, which helps me "get in the zone."

This morning, I got to the gym for FL2B3.  I don't think I left much at the gym!  I'm pretty wiped now.  I had thought I might tack on the 2 miles I miss (or the two miles I was scheduled to run today), but I couldn't see doing even more.  I think I would have fallen right off of the treadmill.

Warm up: snatch-grip deficit deadlifts - 5x45#, 5x60#, 5x95#

Snatch-grip deadlift - 1x10@125#, 2x10@135#

T-push-up - 3x10

Bulgarian split squat with overhead press - 2x10ea@12#ea, 1x(5ea@15#ea,5ea@12#ea)

Negative chin-up - 1x3@10second pace, 2x4@10second pace

Romanian deadlift/bent-over row - 2x10@70#, 1x7@75#

Lower-body Russian twist - 3x10

Busy gym today

There was a decent number of people at the gym today, even in the weight room.  I took up the power cage the whole time.  I hope nobody wanted it, but I did need it.  And I got there first :)

Squats were a bit better this time.  Still tough towards the end.  Lightheadedness almost always hits right around when I complete the 5th rep.

I should have probably done an interval set today, but I didn't.  Oh well.

Fat Loss II A3
Front squat - 2x10@50#, 1x10@55#
Wide-grip cable seated row - 1x10@54#, 1x10@58#, 1x10@62# (should have started heavier)
Supine hip extension with leg curl - 3x10 (upped the speed since I didn't add weight, maybe a weight plate on my stomach next time?)
Barbell push press - 3x10@60# (wrist hurt after first set but then got better... bad positioning?)
Dynamic lunge - 1x10@50#, 2x10@55#
Upper-body Russian twist - 1x10@10#, 2x10@15#

I was actually surprised to see my heart rate graph today.  I actually got up to 181bpm and averaged 150bpm over 34:17 (not including the little warm up I did).

This time, working out with my son

Today was another workout at home.  This time my son woke up as I was heading downstairs.  He mostly played, but I did get him to do a set of bent over rows with me!  We even got a little math session in as we talked about the different weight plate sizes.

So, here is Fat Loss II A2, with a mod for the seated row:

Front squat - 3x12@50#
Bent-over row - 3x12@25# each hand
Supine hip extension with leg curl - 3x12
Barbell push press - 3x12@50#
Dynamic lunge - 3x12 total @50# (last 2 times I did 24 total, 12 on each leg, but reread the book and corrected the count)
Upper-body Russian twist - 3x12