Finally it was workout time.
Stage one: weigh in. 158 lbs
Stage two: warm up. 3 sets of 60 step ups alternating with an ab routine using spinal rotation called the windshield wiper.
Stage three: the workout. 3 sets of each
Bench press (smith machine) 60 lbs X 12 reps
bosu crunch with knee up 12
one arm dumbbell row 20 lb X 12/side
incline pushup 20
bosu lunge 12/leg
dead bugs 25
javorek complex 8 lb 6 of each exercise
swiss ball bridge with hamstring 12
4 pt shoulder press on bosu 10 lb dumbbell 12
horizontal wood chop 15 lb X 12/side
tricep pulldown 20 lb X 20 reps
Step 4: analysis
This was a longer workout than a person would normally do when they select a weight routine. There are a couple of reasons for this.
- I am experimenting with some new exercises. Some ideas came from the internet and some from an exercise video. Once I've perfected the form then I will include them as part of a regular (and smaller) workout.
- Light weights and resistance movements mean that I can do more repetitions on each muscle group. I am not maxing out each muscle (yet) and still have some room to increase weight. For the time being I think that I will try super-sets rather than going heavy but there are many options to try in the future.
- I was feeling really good during this workout and didn't want it to end. My energy was good, mood was good, music on the radio was good. Why stop a good thing?