September challengers, don’t forget to do the final check in here!
Today was the last NROWL stage 5 workout:
- Deadlift/bent over row: 4 x 4 at 75 pounds
- Single leg partial squats: 4 x 4
- Wide grip lat pulldown: 4 x 4 at 70 pounds
- Back extension: 4 x 4 at 100 pounds
- YTWL: 4 x 4 at 10 pounds
- Crunches, reverse crunches, lateral flexion: 3 x 10
- Prone cobra: 3 x 2 minute holds
Then it was breakfast time. Long-time readers probably expect the usual Wednesday bagel, but not today! Today is my mom’s birthday (Happy Bday MOM!!) and we took her and my father out to breakfast at the Silo Restaurant.
There is plenty of opportunity to eat a lot of food there, but I decided to eat healthy instead with a bowl of oatmeal!
There was a choice of strawberries or blueberries, and you can see what I chose. I also sprinkled with a bit of brown sugar. It was quite good and filling. Actually more oats than I normally eat. I was hungry after my workout today.
Chilly day today, mid 40s. We turned the furnace on today for the first time. Pixie is just a heat magnet now. It’s very hard to work when she does this:
Yes, that is my current work spot. How lucky am I that I can work in a rocking chair??
Here is my next video! Please forgive the set up and ending. I still need to figure out how to crop those off. I did it before with my triathlon videos, but forgot how I did it! I’m no Stephen Spielberg.
Anyway – this is a move called YTWL. Named that way because of the moves your arms make. You can feel free to sing YMCA when you do this if you want. 😀 If you try this, please start with no weights and build up. It is much harder than it looks. I am using 10 pound dumbbells and you can see how I struggle on the L part at the end. Also, some people point the weights horizontal on the T part. I do them parallel to the floor because I think it is easier on the rotator cuff (that’s just me).
We are off to my folk’s house tonight for cake, ice cream, and fruit – so wish me luck. My plan is just to have fruit and I have enlisted John’s help with that.
Question: Is there another NROLW move you would like to see me video?