Finished with Phase 2

I'm declaring myself finished with Phase 2 of New Rules of Lifting for Abs. Of course, I heavily modified toward the end, so the workout police probably wouldn't count it. Oh well. I'm not going to shoot for 8 rounds of Phase 3, I don't think.

Here is what I did:

NRLA Phase 2B-8 (modified)
Front plank and pulldown - 10ea/25#
Side plank and row - 10ea/25#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/25#
DB step-up - 3x8ea/20#ea 18" step
KB 1-arm push press - 2x8ea/16kg
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

Yoga and Lifting

Hmmm, looks like I'm missing round 7 in the blog. Oh well. I'm sure your upset, but you'll live.

Monday I did a 45 minute yoga routine. It was nice and gentle. Wednesday was lifting again. And today was as follows. I subbed hip thrusts for the DLs, given that my lower back has been feeling a tad funny lately. It doesn't hurt, but there is a tightness on the right side. It's so low, it's basically over my right SI joint. I need a massage, I think! Yeah, that's it.

NRLA Phase 2A-8
Valslide push away - 12ea, one leg up
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/27.5#
DB split squat - 3x8ea/25#ea
KB 2-pt row - 3x8ea/20kg
Hip thrusts - 8x65#, 2x8x85#
DB alternating chest press on partial bench - 3x8ea/27.5#ea

More lifting

The holiday eating really did a number on me. It was totally worth it, though. Now, back to normal. I had to sit out a couple days do to feeling sick, but this morning was great. I really have to cut down on the time, though.

Monday I did this:
NRLA Phase 2A-6
Warm up (full)
Valslide push away - 12ea
Swiss-ball mountain climber - 12ea slow
Cable half-kneeling chop - 10ea/27.5#
Extra strength - none
DB split squat - 3x8ea/20#ea
DB 2-pt row - 3x8ea/16kg
Wide-grip deadlift with feet on weight plate - 3/105#, 3x8/115#
DB alternating chest press on partial bench - 3x8ea/26.25#ea

This morning I did this:
NRLA Phase 2B-6
1:24
Warm up (full)
Front plank and pulldown - 10ea/25#
Side plank and row - 10ea/25#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 10ea/25#
DB step-up - 3x8ea/20#ea 18" step
DB 1-arm push press - 2x8ea/30#
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

Qi Yoga

Not much to say. I did a 45 minute Qi Yoga class from YogaDownload.com this morning. It was a nice slow class, which also meant it was pretty hard. Maybe I was still tired from yesterday's lift. I loved how the instructor was very specific with descriptions.  I did manage to get into side crow for a bit on each side!

All alone

Yep, no mice this morning. Sometimes being alone is wonderful.

NRLA Phase 2B-5
Warm up (full)
Front plank and pulldown - 10ea/25#
Side plank and row - 10ea/25#
Swiss ball jackknife - 12
Cable kneeling cross-body lift - 12ea/25#
BB shoulder press - 6/51#, 4/55#, 2/57#, 6/52#
DB step-up - 3x8ea/20#ea
DB 1-arm push press - 2x8ea/30#
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
I'll save the kettlebell swings for tomorrow!