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

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)

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#

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

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#