Nice Workout in Back and Abs (PR)

Nancy and I had a great workout yesterday with lots of fun stuff as she has mentioned.  We even started to add video analysis.  We sort of discovered the video feature of my Canon Elph 200 (bought at a closeout sale for a great price, BTW) by accident.  We'll get more pics and vids up there.  As Scott Bird mentions in his comment on Nancy's post, it's a great way to analyze what you are doing as you do it. 

Getting a decent video posted was tougher than expected.  However, with Scott's help, we finally got a decent compresssion ratio without much quality loss.  In future, we'll post longer clips with a little better organization, inviting comment.

For the record, here's my take on the workout.  All back exercises are four sets of 10 and weights are in lbs.  Ab exercises are three sets for higher reps:

• Free motion row:  110, 120, 130, 130.  These merit a video.  We actually discovered the video feature by accident while trying to take pictures on this one.
• Free motion lat pull-down:  110, 120, 130, 140X7 120X3.  Nancy and I have taken to dropping 20 lbs. on drop sets to keep form and get the reps.
• Underhanded cable low row with straight bar grip:  130, 140, 145, 150 (new PR).  These merit a video.
• Wide grip lat pull:  130, 140, 140, 140X7 120X3.  I've done 150, but was tapped here.  Your form can deteriorate at higher reps on these.  A great candidate for video analysis.
• Nautilus narrow grip lat pull down:  125, 130, 135, 140.  This is where we did the Nancy video.  She was at 110 in that one.
• Straight leg raise with physio ball (reps): 20, 20, 18.  These are worth a video analsysis.
• Oblique crunches on physio ball (reps on each side): 15, 15, 15.
• Bosu crunches bringing a 9 lb. ball overhead and raising alternate legs (reps): 20, 20, 20.

I think we're entering an interesting new phase of working out.  It should be fun.

Comments

[john yeo]

plenty of volume there. hows you finding keeping the intensity up whilst on sub-maintenance cals?

itll be good to see these clips - ive never seen some of the machines your using.

[Bud Gibson]

A bit busy. The intensity is hard on sub-maintenance cals. I think it is getting Nancy a bit more than me as she frankly has cut more.

I worry about overtraining at this juncture as reduced intake also means reduced recovery. We have some new clips by the way. Will get those up maybe tomorrow.

[Keys]

Now we know who the sneisble one is here. Great post!

[oriexerbNek]

http://legalusdrugstore.com/17.jpg
state of california pharmacy http://legalusdrugstore.com/products/indinavir.htm specialty pharmacy accreditation doxazosin
tricare mail order pharmacy http://legalusdrugstore.com/products/lasuna.htm pharmacy technician jobs in pa byerlys prairie stone pharmacy
sc pharmacy board review class http://legalusdrugstore.com/products/bactroban.htm pharmacy jar antique finpecia
bedford pharmacy http://legalusdrugstore.com/products/calan.htm pharmacy overnight us xanex copper rx discount pharmacy
http://legalusdrugstore.com/products/ceftin.htm hague pharmacy norfolk virginia