7/12/06
NROL Fat Loss II: Workout A
Superset:
Front Squat
115 x 8
135 x 6
185 x 10
205 x 5 front + 5 back
205 x 6 front + 8 back
Wide grip cable seated row
80 x 8
120 x 10 x 3 sets
Superset:
Supine Hip extension with leg curl
BW x 12 x 3 sets
Barbell push press
95 x 10
115 x 10
115 x 6
Superset:
Dynamic Lunge
80 x 6 each leg
115 x 6 each leg
135 x 6 each leg
Upper-body Russian twist
4kg medicine ball x 12 x 3 sets
This was a great workout. Dropping down to 10 reps and upping the weight a bit was a nice change. It's amazing what a difference 2 reps can make.
The front squats are still improving, but I can't seem to hold on for the full set. My legs still have more reps to go when my arms and shoulders force me to stop. At this point I feel that the best way for me to get the proper leg workout is to switch to back squats in order to complete the sets.
I still working on the load for the lunges and felt that at the weight I was doing, 10 reps wasn't quite enough, so I did 12 anyway. Next time i'll up the weight even more.
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