Sunday, April 1, 2012
NROL4W - Phase 6
I was so excited to start NROL4W Stage 6 ... and a new stage = new playlist. Here were my workout songs of the day:
Dynamic stretching + Cardio warm-up
I Can Only Imagine (David Guetta, Chris Brown, & Lil Wayne)
We Found Love (Rihanna feat Calvi Harris)
How do you Do (Party Animals - DJ Picco vs. Jens O. Remix)
NROL4W - Stage 6A
Turn Me On (David Guetta & Nicki Minaj)
Lose Yourself (Eminem)
Stronger (Kanye West)
Check Yo Self (Remix) (Ice Cube)
Sweat (David Guetta & Snoop Dogg)
Hypnotize (Notorious BIG)
All I Do is Win (DJ Khaled)
Big Pimpin' (Jay-Z & UGK)
Little Bad Girl (David Guetta, Taio Cruz, & Ludacris)
Da Goodness (Redman & Busta Rhymes)
One Shot 2 Shot (Eminem & D12)
You Can Do It (Ice Cube)
Extraordinary Ways (Conjure One)
I'm totally going through a major David Guetta phase at the moment -- His album Nothing But the Beat is fabulous!!
So, on to the workout.
I warmed up with some dynamic stretching + 1 km on the treadmill (a few 1-minute jogs thrown in).
I then went on to the weights workout.
The first exercise of Stage 6 is a negative chin up.
Have you ever done a negative chin up?
I've never done a negative chin up ... and even after today's attempts, I'm not sure it can qualify as a negative chin up. OMG it was so difficult.
So the plan is to - jump up to a chin up position and slowly lower yourself down to a regular hanging position. Wanna know how slowly I lowered myself? Well, first of all, it took me ages to just psych myself up to get to the start position. Tough is an understatement. I barely held on for the first rep. I think I held on for about 2 seconds for the second rep and 4 seconds for the final one ... it was disheartening. I know they're tough exercises to do, but wow! I wasn't prepared at all for this. Well, it's just the beginning ... I sure can't get any worse!
Although it wasn't in the routine, I also did 4 sets of 5 on the assisted chin up machine. I just wanted to get used to motion.
The next exercise was 10 sets of 2 reps of lateral pulls. I did the first one at 41 kg; the next 8 sets at 48 kg; the final rep at 54.5 kg (tough!!).
Finally, alternating between barbell split squats and push-ups - 2 sets of 10)
I did 30 kg for the squats and managed to complete both sets of push-ups on my toes :)
I ended with some abs and back extensions followed by my cool down stretches.
Good first start to Stage 6! The whole workout took just over an hour.