B4 Part 2

Today was the second half of FBB Dial It In B4.  This past weekend, we rented kayaks and spent several hours Saturday and Sunday out on the water.  One kayak was horrible and would spin out without notice.  So, it was a struggle to keep it going straight.  So, I ended up with a sore right lower back. Yesterday, I had planned on doing this workout, but the back was still sore, more so than I wanted to work out with.  So, I did laundry instead.

This morning, I could feel the soreness a bit, but it was subdued enough to continue with my lift.

FBB Dial It In B4 Part 2
Foam rolling and warm up
~0:55
Romanian Deadlift - 15/95#, 15/100#
Dumbbell Push Press - 2x15/27.5#ea
Barbell Split Squat - 15/45#, 15/50#
Split-Stance Single-Arm Cable Row - 15ea/25#, 15ea/30#
Finisher B - ~5:00
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Yoga and lifting

Yesterday I did a program I bought from YogaDownload.com called Gentle Hatha Yoga #2, the 60 minute version.  It was great. It is audio with a slide show for the poses.  I think I like that better than the pure video kind.  I don't like to have to look at the screen much.  With this, I can just glance at the picture when I'm unsure.  Now, if I can make sure I start early enough next so that the elephants aren't running around during srivasana....

Today was another Show and Go workout.  I am soooo loving this program.  I've been doing the foam rolling and mobility work to warm up and I think I finally understand the importance of this.  My prior programs had warm-ups, but nothing this effective.

No big weight increases today, but overall volume did increase.  Felt good!

Show and Go, Phase 3, Week 2
1:15
Foam rolling and mobility work
Push press - 3x3@75#, 2x3@80#, 3x3@85#
Neutral grip pull-downs with Lynx grips - 2x3@110#, 3@112.5#, 5x3@115#
1-arm cable rotational row - 3x8/side@40#
1-arm DB bench press - 2x8/side@35#
Stir the pot -2x 6/direction
Cable external rotation at 90 degrees - scapular plane - 2x10/side@5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s

I love my power rack...

Today's workout included one barbell and three cable exercises.  I'm so happy my power rack enables me to do these!

I would have had one less cable exercise, but I can't yet do neutral grip pull-ups, so I did pull-downs.  Also, I'm not sure what to do about the "thick grip" on these, so I just used the Lynx grips, which I would have done anyway.  I think I would need another set if I really wanted the grip to qualify as "thick".

Everything seemed to go well. It was fun to do the push presses with the bar again.  Having 85# over my head is exciting!  And a little scary!  I'm going to give it a little more time before passing judgment, but so far I don't like this mobility set as much as the last two.  I have 3.5 more weeks to decide.


 Show and Go, Phase 3, Week 1
1:07
Foam rolling and mobility work
Push press - 3@65#, 3@75#, 3x3@80#, 3@85#
Neutral grip pull-downs with Lynx grips - 3@100#, 3@110#, 4x3@115#
1-arm cable rotational row - 3x8/side@40#
1-arm DB bench press - 8/side@30#, 8/side@32.5#, 8/side@35#
Stir the pot -2x 6/direction
Cable external rotation at 90 degrees - scapular plane - 2x10/side@5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s