New rules, revisited

So today I found myself in a gym, with 40 minutes to kill. That never happens! So I had a flip back through my blog to find an early workout from Alwyn Cosgrove & Lou Schuler’s New Rules of Lifting for Women. I wanted to do workout 1A, but there’s no squat rack here (I know, right?!); workout 1B, however, was perfect.
The Olympic bar was in use, so some quick improvisation was in order. My super quick training session looked like this:

  • kettlebell deadlifts, 2×15, 48kg. These were far too light, but the heaviest bells here are the 24kgs. Oh well!
  • dumbbell shoulder press, 2×15, 8kg. First set felt fine, second set was a nice challenge.
  • wide grip lat pulldowns, 2×15. I have no idea what weight I used because, I shit you not, the stacks here are unmarked. All of them. So if you want to do any kind of cable pull you just have to guess how much you want to lift.
  • bodyweight lunges, 2×30. Probably need to add weight to these, but my knees don’t feel too clever at the moment.
  • Swiss ball crunches, 10kg on chest, 2×8. Far, far, far too easy. May substitute for leg raises or similar if I do this again.
  • So that was an unexpected but highly enjoyable workout. I don’t have time to do the programme twice a week as it demands, but I think I’ll dig out the book and write out some workouts I can do at moments like this. It’s far too long since I lifted free weights consistently, and I feel the love affair rekindling 🙂

    While I’m on a roll…

    Why not post today’s workout?  After a quick dynamic warmup… 3 rounds of:

    • Round-the-worlds, 24kg kettlebell, 10 each way
    • Halos, 12kg kettlebell, 10 each way
    Followed by 3 rounds of:
    • Single-leg deadlift, 24kg KB, 5 each leg
    • Bottoms-up goblet squat, 24kg, 5 reps
    • 2-hand swing, 24kg KB, 10 reps
    Swiftly followed by a military press pyramid set, starting with 1 rep each arm, up to 5, then back down to 1; 16kg KB.  The finisher was 2 sets of 40 1-hand swings, 20L/20R with 24kg.
    I’m pleasantly tired after that, but my post-workout meal was a cup of Blue Lady tea and a home made chocolate brownie.  Anabolic, no? 😉