Archive for June 12th, 2011
It felt really nice to wake up in my own bed on Saturday morning! Friday night ended up being a pretty late night with my flight delays, and then Curtis had trouble getting to the airport to pick me up because of construction on the road. We didn’t end up getting home till around 11:30 PM and we stayed up for awhile watching Inception with his dad who was in town for the night. I love the feeling of getting into my own bed after being away for a while. There’s something about it that just makes me really feel like I’m home.
Needless to say, I didn’t want to get out of bed on Saturday morning! Curtis and I decided to go out for a late breakfast, which was really more of an early lunch. He was planning to go into work for a few hours afterward and since we didn’t want to drive two cars, we decided to just take one and I would run home from his office after I had digested. His office is only about 3 miles away from our house, so usually it’s a nice short run. Yesterday, it was incredibly hot and the trail has zero shade along it, so it wasn’t the best conditions for running only a half hour after a meal, but I made it. 🙂 It took me a long time to cool off once I got home – I spent about 30 minutes lying in the hallway under the ceiling fan to cool down.
Later that day, I met Curtis at the gym to lift. I did Workout A of NROLW Stage 5, which took me about an hour and fifteen minutes including my warm-up. My warm-ups consist of 5 repetitions of squat to stand, 5 repetitions of lateral lunges on each leg, 5 repetitions of reverse lunges with twist and overhead reach on each leg and 5 repetitions of the inchworm exercise. After my usual warm-up, I did a specific warm-up for my one-armed dumbbell snatches. I did 5 reps each arm at 12.5 pounds, then 3 reps each arm at 20 pounds, and 1 rep each arm at 22.5 pounds. Then I jumped right into my workout:
A. One-armed dumbbell snatch – 3 sets of 4 reps with 120s rest @ 25 lbs DBs
B1. Dumbbell single-leg Romanian deadlift – 3 sets of 4 reps with 120s rest @ 37.5 lbs DBs
B2. Barbell bent-over row – 3 sets of 4 reps with 120s rest @ 90 lbs BB
C1. Dumbbell single-arm overhead squat – 3 sets of 4 reps with 120s rest @ 15 lbs and 30 lbs DBs
C2. Dumbbell incline bench press – 3 sets of 4 reps with 120s rest @ 27.5 lbs DBs
D1. Plank – 3 sets of 90s with 120s rest @ BW
D2. Reverse wood chop – 3 sets of 4 reps with 120s rest @ 27.5 lbs/27.5 lbs/17.5 lbs
Body Weight Matrix – 2 sets of 24 squats, 12 lunges each leg, 12 jump lunges each leg and 24 jump squats with twice as much rest as work time
First Start: 1:03:50 First End: 1:07:20 Total: 3:30
Second Start: 1:14:20 Second End: 1:17:49 Total: 3:29
The last time I did this workout, I was sore for about four days afterward! That’s pretty unusual for me, but I think it was from doing the Body Weight Matrix after not doing it for awhile. This time, I increased weights on everything and I don’t feel overly sore, so I guess I adapted pretty well. The only change I’ve made is decreasing the weights on the Reverse wood chop on the third set. I have been unable to keep good form and straight arms at the weights I’ve been using. As a result, I haven’t been using my core as much as my arms, so by decreasing the weights I am able to use proper form. I’ll slowly work my way back up, but for now 17.5 lbs was about as heavy as I could handle with good form.
My plan for the week is to lift on Monday, Wednesday, and Friday to catch up to where I expected to be by next week. I might also try to add some endurance work as well.
Have a great week!