New Work Out

My new lj friend and weightlifting freak pinkminx has designed a work out regimen for me. I tried it yesterday for the first time.

Since I'm coming off a long break that included sacro-iliac problems and a pulled abdominal oblique that refuses to actually finish healing, I'm taking it very slowly.

The AFC at UVa is a great facility, but apparently Wednesday nights are popular, even back in the free weight room where the huge guys work out.

Yesterday, this was the plan and how I did, after the warm up bike ride to the Aquatic and Fitness Center.

5 x 5 squats with a bar.
I had never done free squats before, so even though I felt silly, I just did them with the bar. Even the last set was easy, but still, I feel it in my quads today.

3 x 5 deadlifts with a bar.
These were very straightforward and also easy. So ridiculously easy that after one set with the bar, I threw 20 lbs. on it. Still stupidly easy, but I realize the importance of starting slowly as I learn proper technique.

3 x 15 push ups.
These nearly kicked my ass. The first set of 15 was easy. The third was nearly not finished.

5 x 5 horizontal pull-ups or five sets of as many regular chin-ups or pull-ups you can crank out.
These did kick my ass. The AFC is strangely lacking in enough pull up spots, and while I knew how to arrange equipment to do horizontal pull ups, most of the gear was in constant use. So I did 6/5/5 pull/chin ups, and then the inverted bench press came open long enough for me to finish with 2 sets of 15 horizontal pull ups.

At this point I realized I had not looked up the back hyperextensions, so I went and got a hot tub soak for 15 minutes. Then I rode my bike back to my car, home, dinner, and intent to finish:

3 x 15 back hyperextensions.
Fail. I don't have the equipment necessary to do these at home.

3 x  5/15 of ab exercise of choice. "Planks" were recommended.
I tried these. My oblique abdominal complained after 2 and made me stop at three. I need to figure out another way to exercise my abs.

After Effects
I'm moderately sore today, in a way that I didn't expect. Normally I get sore two days out from a workout. Maybe that means I'll be too stiff to move tomorrow.

Practice tonight should be interesting! And Friday's work out is more intense. Oh crap--The AFC is closed this Friday! Spring break starts. Must make do with weights at home.
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