Four weeks and a rest week later, I am ready to move on to
New Rules of Lifting Basic III.
I probably could have done a couple more weeks of Basic II,
but I was exhausted and really needed a week off, so it seemed like a good point
to switch it up and after setting up the workouts in JEFIT I am really excited
to start Basic III!
But first, here is my thoughts on Basic II.
Once again, I followed the sample routine and didn’t change
anything. I did each workout 6 times and did manage to add weight/ or reps each
time I did the workout. I can’t tell you how exciting it is to add more weight
and still be able to do the exercise.
I also officially maxed my weights on dumbbell lunges. Not
because my legs couldn’t do them, but because I couldn’t hold the dumbbells
anymore! This means all future lunges will be done with a barbell.
My A Day looked like this:
1.
Half kneeling static hold (used bands for this)
2.
Romanian Deadlift + Row
3.
Dumbbell Rear lunge
4.
Swiss ball hip extension (carry on from Basic I)
5.
Split stance row (used bands for this)
6.
Push up
My B day looked like this:
1.
Push Away (planks with moving one arm forward)
2.
Jump Squat with weight
3.
Offloaded step up (dumbbell in one hand)
4.
Jack-knife push-up with elevated feet
5.
Barbell Front squat
6.
Single Arm pull downs.
Of these 12 exercises I found the step-ups and the lunges
the most difficult. This was mainly because of the dumbbells and the fact that
I found it hard to hold that amount of weight for any amount of time. I think I
hit 70 lbs (2x 35lbs dumbbells) for lunges and 45 (1x45lbs dumbbell) for the
step-ups.
This was also the first time that I have ever used a
barbell, and while it was intimidating at first, I actually prefer it now to
dumbbells. I really want one for my home set-up!
I did find the front-squat a little awkward and hard on my
wrists and I am glad to move on from that.
My goal is to try all the exercises at least once so that I
can see what works for me and what doesn’t.
I also had to work out one day at home and this routine did
not work so well. I have to make sure that I have a set of alternate exercises that
I can do at home instead.
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