7/21/06
NROL Fat Loss II: Workout A
Superset:
Front Squat
135 x 8
185 X 8
205 x 8
225 x 8* with a very short break at 4
245 x 8 back squats
(increase of 10 lbs)
Wide grip cable seated row
80 x 8
100 x 8
120 x 8
140 x 8
Superset:
Supine Hip extension with leg curl
BW x 10
Cuban Press
20 x 10 x 3 sets
Superset:
Dynamic Lunge
115 x 8 each leg
135 x 8 each leg
145 x 8 each leg
Upper-body Russian twist
5kg medicine ball x 12 x 3 sets
I had a lot of energy today and added 10 minutes of intervals on the rowing machine at the end of my workout. Total distance covered: 2495 meters with an average 500 meter time of 2:12.9.
My front squats are still getting better. After seeing a video that Lisa posted in another thread (
You can see the video here I made some small adjustements to my form by bringin my elbows in closer and taking a few fingers off the bar. These small adjustments made a difference and allowed me to get a few more reps at 225 than I did last time. I felt like I was started to lean forward a bit on the last few reps, so I switched to back squats for the last set and increased the weight.
For some reason I could not to the leg curls today. My legs felt like they were going to cramp during the movement. I did one set and moved on. I substituted the cuban press for the push press in order to save my shoulder.
I was able to keep the same weight on the lunges and increase the number of reps to 8 per leg. Only 2 more than last time, but they were not easy.
Not a lot of big increases, but overall this was a really great workout. My stamina really seems to be improving with every workout. I find myself needed less time to recover between sets. Adding the intervals should also help improve my recovery rate.