New Rules of Lifting for Abs: Phase 1 complete

I had stopped strength training for awhile and found that my back was hurting on long runs, so I picked up the book The New Rules of Lifting for Abs.

I just completed phase 1 of the 6-month program, and man, it's brutal, but so effective. I've moved up substantially on all of the exercises, and I feel stronger.

Each of the workouts was completed 8 times over about six weeks.

Here's where I started and where I ended on each:










WORKOUT A:

Planks (In this program, you never held a plank for more than 90 seconds. Once you hit 90 seconds, you move on to a harder plank.)

Beginning: 90 seconds on ground
End: 90 seconds, feet on stability ball

Side planks (Same deal with side planks, only 45 seconds)

Beginning: 45 seconds on ground
End: 45 seconds, one leg on BOSU

Split squat with step-up:
Beginning: Used 10 lb weights
End: Used 20 lb weights

Inverted Row:
Beginning: Was able to do 5 reps
End: Was able to do 15 reps (in fairness, I realized if I raised the bar higher it was easier)

Romanian Deadlift:
Beginning: Brown bar only
End: Brown bar + 12.5 lbs on each end

Decline pushup off bench
Beginning: 6 reps
End: 17 reps




WORKOUT B

Anti-rotation static hold
Beginning: Level 1 on cross cable
End: Level 4 on cross cable

10 second plank holds (repeated 10 times)
Beginning: 1 leg on ground
End: Feet on stability ball, arms on BOSU

10 second side plank holds (repeated 5 times each side)
Beginning: Feet on bench
End: Feet on BOSU, arms on balance board

Dumbbell single leg Romanian deadlifts
Beginning: Used 10 lb weight, fell all over the place
End: Used 20 lb weight, perfect balance

Dumbbell alternating shoulder presses
Beginning: 10 lb weights
End: 15 lb weights

Overhead squat
Beginning: Wavy bar only
End: Wavy bar + 7.5 lbs on each end

Cable kneeling pulldown
Beginning: Cross cable level 4 in main room, level 8 in women's center
End: Cross cable level 8 in main room, level 11 in women's center

Just peeked ahead to phase 2, it looks brutal. Burpees, ick!