Captdhd's Blog I'm On The Right Side Of The Turf!

23 days and about 8 hours, I finally went back into the gym!

What a stupid lapse! I didn’t feel quite like a neophyte but if you had watched me trying to keep my balance while doing rotational lunges you would have sworn it was my first attempt.

Got it done, NROL Fat Loss 1-A-1, back to the basics. In a prior challenge I had worked through Fat Loss II, and in the interim, after wounding a leg I had devised a killer 4-exercise upper body routine that could be considered a super set. Kept me challenged. That’s where I left off almost a month ago. 

Today’s stats; 55:53 Min, Avg. HR 124, Peak HR; 153.

Warm Up of @ 12 minutes (part of the 56 min) Consisted of ¼ mile fast walk, 20 shoulder rolls, 20 leg spreads, 20@ leg lifts, 30jJumping jacks, 25 BOSU ball push ups, 15 body weight squats, 4 100 count planks, 2- double arm, 1 left, 1 right. Walk a lap, set up for the lifting sets.

I have modified the exercises somewhat to try first to appease my doctor’s orders and second to try and keep the integrity of the workout sound. I went back to my previous notes and started with my A3 weights from the first time around. I’m not a heavy lifter and if I want to stay alive I’m never going to be. 

Dumb bell squats; 40/15 — 50/15 — 60/15

Seated rows machine; (more intense for me)  80/15 – 100/15 – 120/11

Hip extensions;  BW/15 – BW/15 – BW/15

Dumb bell push press;  40/15 – 50/15 – 60/14

Rotational lunge;  30/15 – 30/15 – 30/15 (legs are still not right) being careful.

Swiss Ball crunch;  25/15 – 25/15 – 25/20

Bonus; flat bench sit-ups; 75/15

This worked for me today.