Strength Training - Aug 8th, 2008
I warmed up with a 5-min walk on the treadmill. Then I did:
A: Barbell Romanian Deadlift/Bent-over Row - 100t/4, 100t/4, 100t/4, 110t/4
B1: Partial Single-leg Squat - 4, 4, 4, 4B2: Wide-grip Lat Pulldown (Pullover) - 35e/4, 35e/4, 35e/4, 37.5/4
C1: Back Extension (Good Mornings) - 65t/4, 65t/4, 65t/4, 70t/4
C2: YTWL - 7.5e/4, 7.5e/4, 7.5e/4, 10e/4
D1: Swiss Ball Crunch (Long-arm) - 4, 4, 4, 4
D2: Prone Jackknife - 4, 4, 4, 4
D3: Lateral Flexion (Hannah side 3) - 4, 4, 4, 4
E: Prone Cobra - 120sec, 120sec, 120sec (skipped last one)
And then I did the HIIT. Finished up with a total session of 95mins.
HRM: 415cals, Max: 167 (94%), Avg: 103 (58%)
It’s official, I still hate the B exercise of this stage. I didn’t like it in Stage 3, but I think I dislike it more now. I couldn’t bring myself to keep the rest periods during the D exercises so I did them all in a row, then took the rest period. I also dropped the last prone cobra as I was getting close to 1h 20m after the third one. I started pretty late today (my fault) and I really didn’t want to go much past 90mins. I normally take a breakfast and then my mid-morning snack is my PWO shake. Since I started so late I just made lunch a bigger meal, however, I felt a bit like I was running on fumes during the HIIT portion. I kept a note of my times as I started each section (did this for the A exercises as well) and I’ll have to see what I want to do next week.
Oh yeah, and I goofed on the first lift. I was going to go from 100 to 105-lbs and put the wrong plates on. I didn’t notice it until I was switching things around for the good mornings. So I suppose that 110-lbs is still too light for me (at 4 reps). 
Well, I should go see if anything needs watering (it likely won’t as it rained most of the morning) and maybe have a swim. I remembered to record the opening ceremonies for the olympics this morning but I’ll probably wait until after dinner to watch it.
Oh, man! Are you a crossfit person? Just looking at your list made me drool - and I mean the exercise. Your food looked pretty good, too. Can I be you when I grow up??? ;->
Delita <– not a joiner either but trying to pass
http://3fatchicks.com/diet-blogs/delitaagain/
No, I’m following a program set out in the book - The New Rules of Lifting for Women. Being a complete newbie to lifting I needed someone to lay out the specific exercises.
And you can be whomever you want when you grow up.
Thanks! I think I will be! Thanks for stopping by my blog, too. I’m adding you to my blog roll. (Protest now or forever hold your peace.)
No problems there. I used to have a list of blogs, but so many of them fell by the wayside that I ended up removing them. What I should do is pick a few blogs today and if they’ve been updated within the last month I should add them.