Little visitors

No, this time it wasn't my kids visiting me in my workout room.  One of the negatives about working out in the basement is that that is where all the unwelcome critters like to be.  This morning, I noticed that there were more traps set. I had set out two measly traps. My husband, as usual, was much more thorough than I am and set out a bunch more. To my surprise, one located in the exercise room had caught a fuzzy guy. I looked around into our utility room and there was another one. Neither of my two traps had be sprung. I knew they had come in when the weather turned colder because I had seen a few "presents" left behind in my workout area. Hubby said he actually saw one last night, so I guess that's why he set out more traps. I can only hope these are the only two that got in. Now I'm a little paranoid, because every little dark spec of dirt could be another "present."

The little critters didn't stop me from working out this morning. Although, I was a little wary of stepping on a trap. Luckily, that didn't happen.

NRLA Phase 2B-4Warm up (full)
Front plank and pulldown - 12ea/22.5#
Side plank and row - 12ea/22.5#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 12ea/22.5#
DB step-up - 3x8ea/18.75#ea
DB 1-arm push press - 2x8ea/12kg
DB offset load front squat - 8/30#R20#L, 8/20#R30#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance
Kettlebell swings - 11x12reps every 40sec 20kg

Two more

I'm still not back in a rhythm. I'm trying!

Saturday I did this:
NRLA Phase 2B-3
Warm up (full)
Front plank and pulldown - 12ea/22.5#
Side plank and row - 12ea/22.5#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 12ea/22.5#
BB shoulder press - 8/50#, 6/52#, 4/55#, 8/50#
DB step-up - 3x8ea/18.75#ea
DB 1-arm push press - 2x8ea/12kg
DB offset load front squat - 8/25#R15#L, 8/15#R25#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance
Kettlebell swings - 10x12 20kg

I started to work out Monday, but got through the warm up and realized how very tired I was, so I quit and slept for another hour. I don't do that very often! This morning I did this:
NRLA Phase 2A-4
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/27.5#
Extra strength - jump up eccentric chin-up - 8,5,3, with red band: 7
DB split squat - 3x8ea/20#ea
DB 2-pt row - 3x8ea/16kg
Wide-grip deadlift with feet on weight plate - 3x8/115#
DB alternating chest press on partial bench - 3x8ea/25#ea
Metabolic - skipped

No extra strength

In order to reduce the required time of this workout, I didn't do the extra strength this time. Also, I'm still not doing all 10 minutes of the burpees. That's partly because I feel myself losing form after 6 rounds and partly because I don't have the time. Six rounds of 10 burpees still gets my heart pumping and the sweat rolling! Next time, I might do the extra strength (chin ups) instead of the burpees.

NRLA Phase 2A-3
1:13
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 12ea/25#
DB split squat - 2x8ea/18.75#ea, 1x8ea/20#
DB 2-pt row - 8ea/32#, 2x8ea/16kg
Wide-grip deadlift with feet on weight plate - 3x8/115# (increase)
DB alternating chest press on partial bench - 3x8ea/25#ea
Metabolic - burpees with jump no push up - 6 minutes 10 reps on the minute

Still soooore!

Those eccentric chin-ups Tuesday really did their thing. I am still sore today. I don't know if that is the cause or not, but I just wasn't as "with it" during my workout today. As usual, that leads to a little less focus and a little more time spent. I did leave off the deadlifts (extra strength), even though I love deadlifts. I just know how long it takes to do four sets of good quality deadlifts. I'd rather take my time with them than rush them, especially since that could lead to injury! I don't need that. My SI joint would thank me if it could talk, I'm sure.

Given the sore arms and upper body, I couldn't even do a chin up with the band. So, I did them with my feet on the ground for assistance, making sure my torso stayed vertical. Still a great workout. I'm still really liking this program.

NRLA Phase 2B-2
1:18
full warm-up
Front plank and pulldown - 10ea/22.5#
Side plank and row - 10ea/22.5#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/22.5#
DB step-up - 3x8ea/17.5#ea
DB 1-arm push press - 2x8ea/12kg
DB offset load front squat - 8/25#R15#L, 8/15#R25#L
Mixed-grip chin up - 2x8 with feet on the floor for assistance
Kettlebell swings - 12 every 30 seconds for 4 rounds, then every 40 seconds for 6 rounds 20kg

More goodness

Another good workout today. Instead of doing the met work at the end in the basement, I went upstairs and started on the kids' lunches during rests! Ha!

NRLA Phase 2A-2
1:32
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/25#
Extra strength - jump up eccentric chin-up - 8,6,4, with red band: 8
DB split squat - 2x8ea/15#ea, 1x8ea/18.75#
DB 2-pt row - 3x8ea/32#
Wide-grip deadlift with feet on weight plate - 3x8/105# (increase)
DB alternating chest press on partial bench - 2x8ea/20#ea, 1x8ea/25#ea
Metabolic - burpees with jump no push up - 6 minutes 10 reps on the minute