Lifting for 4-21-9

NROL, Fat Loss II
Day A, Workout I

Rest: 60 sec between exercises

Alternating Sets
BB Front Squat: 3×12 @ 75 lb
T-Bar Row: 12, 12, 10 @ 90 lbs

Alternating Sets
Supine Hip Extension with Leg Curl: 3×12 @ BW
BB Push Press: 3×12 @ 65 lbs

Alternating Sets
DB Dynamic Lunges: 3×12 @ 15 lbs
Upper Body Russian Twist: 3×12 @ BW

Metabolic Overdrive: 4 (+1!) rounds on elliptical (1 minute hard, 2 minutes recovery)

Maybe it’s because of the resetted rest, but this wasn’t that hard. Front squats are harder than back squats, but I dropped the weight so much that I only felt fatigued in the last set. Which means I gotta increase the weight. Damn it. I shouldn’t be rowing more than I squat. I know it’ll take a couple workouts for me to feel comfortable front squatting.

Supine hip extension with leg curl. Is what it sounds like, done with a swiss ball. I felt it a little in my calves as well, given how I was using my heels to stabilize the ball. I also know that the gastrocnemius is a weak knee flexor. :: nods decisively ::

Dynamic lunges were easier than rotational lunge, because there isn’t that pause at the bottom of each rep. I… don’t really want to increase the weight. I should, shouldn’t I? Waaah. Russian twists on a swiss ball were… interesting. I think I had the motion right. I’ll double-check the book and maybe watch some videos online to make sure I’m doing it right. While it’s supposed to be a rotational exercise, there’s a hell of a lot of stabilization going on in the glutes.

My pacing for the high intensity intervals is getting better. I was still exhausted by the fourth interval, but the two minutes was sufficient recovery. Towards the end, it was an exercise in lactic acid tolerance. Ow. I was practically using my arms to keep my legs moving. And starting the cooldown, I always feel like my legs are going to give out.

But I always feel just dandy after my cooldown stretching.

The scale I’ve been periodically using in the locker room DISAPPEARED. This upsets me, as it’s best to weight yourself under similar circumstances on the same scale. I always weigh myself just before I shower using that scale in the locker room. I hope it gets replaces with a similar model. The platform may have looked kind of beat up, but it still worked. There’s a scale in the cardio room, but uh, I always weigh myself naked. Can’t do that in the cardio room. Ha ha. Oh well. Hopefully there will be a replacement by the end of Phase III so I can have an idea of how I’ve progress.

My pokey hipbones have reappeared. I think that says enough for now.

Have some reading to do, then I want to spend time with the girl. Yesterday went WAY too fast.