Monday, July 26, 2010

NROL4W - Stage 4 - Monday - Workout B2

Stage 4B

wide grip dead lift off box 3x8x80 lbs
90 s rest

Bulgarian split squat 3x8x25 lbs
underhand lat pulldown (assisted chin up) 3x8 - I did 1 unassisted and 7 assisted per set
90 s rest

reverse lunge from box w/ forward reach 3x8x25 lbs
dumbbell prone Cuban snatch 3x8x10 lbs
90 s rest

(long arm) Swiss ball crunch 3x8
reverse crunch 3x8
Swiss ball side crunch 3x8
90 s rest

prone cobra 3x120 s
90 s rest

Intervals: 3 min warm up, 1 min work/2 min recovery x 5, 2 min cool down - I did a light jog for my recovery intervals, and for my work intervals, high knees and butt kicks were rockin'! I burned 150 calories.

2 activity points for the weights, 1 for the intervals.

apple & cottage cheese
eggs w/ tomato & avocado, toast w/ sugar free jelly [1 pt], banana smoothie
salad (romaine lettuce, tomatoes, sprouts, edamame, pepper slices) w/ homemade honey mustard dressing
baked oatmeal pumpkin bars - I probably should have just had one. Lesson learned. I'm going to count the points for the second one [2 pts].
vegetarian brown rice sushi, milk

80 ounces of water and two coffees. 32 weekly and 3 activity points remaining. I got in all my GHGs, as I have been, but just forgetting to note that.

Tomorrow's workout - Turbo Jam Punch, Kick, Jam

Days Binge Free: 29


Melty said...

Did you just alternate the butt kicks and high knees? I need to intervals today. And hey, did you check out stage 5? 3-4 reps. Are you kidding?!?! It's going to take like 90 minutes!

Melty said...

I know you're jogging for recovery...I just mean as the active part.

Becky said...

I do a 10-15 seconds of each, alternating for the minute.

Of course I checked out Stage 5. I have most of the stages memorized. How many sets are you going to do? It's not really that bad, only 4 reps per set. I would much rather do so 4 sets of 4 than 3 sets of 6. I can lift heavier with fewer reps.

Melty said...

oh, oh, oh...I didn't even loop at the reps. And I mean sets earlier.

I don't know what I'm going to do today for intervals. I like doing all different things for each minute. That way it's different intensity levels. High knee will probably be one.

Becky said...

I knew you meant sets. But it shouldn't take all that much longer because it's only 4 reps per. I don't plan on taking the whole 120 s rest period.

Becky said...

Do high knees, then butt kicks, then Heismans, then (modified) burpees, then jump rope.

Melty said...

I never do. I won't take 120 sec. that's ridiculous.

I went down in my weights on a few exercises to focus more on form. I wanted to ask you about your one point dumbell row. When you're standing with your leg in the air behind you. Do you keep your standing legs straight or bent? Also,

Becky said...

Go look at the list posted in Chicks

Melty said...

Those are all good choices. I'll probably do that. Thanks coach!

My last post posted before I was ready. I went down to 10lbs so I can keep my shoulders parallel to the ground. Before I wasn't quite flat. But now I don't get a good row work. What do you do?

Becky said...

Standing leg is straight. The other leg is parallel (or almost, depending on which set I'm on).

I went down in the Cuban snatch.

Becky said...

Since it's a rowing exercise, I would make sure I get more row action. Can you place your non-standing foot against a wall for balance, even if not completely parallel? Or, do a lying row on the bench or over a Swiss ball. Sure, the balance is important, but I think the back & shoulder muscle work should be primary.

Melty said...

Interesting. I feel it in my hamstrings and I like that. I can go heavier and just not be parallel. I'll do that.

Becky said...

Then angle your leg to 45 or so. You will still get the ham work on the straight leg, and you should be able to go heavier on the row.