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tkinsley · 11-25-2006, 01:02 PM

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TT Hardcore Fat Loss D2/W1

Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, spiderman climb x 8/side (2 rounds, only did the spiderman climbs on the first one)

BB complexes
Squat x 8, split squat x 8/leg, bent over row x8, deadlift x 8
Two rounds

Whoops... forgot to bring the list of what the BB complexes entailed... so I made it up. Really should have been split squats, good mornings, bb row, and deadlifts.

Bodyweight circuit
Jumping Jacks 60
Spiderman pushups 6/side
Siff squat 25
Waiter's bow 15
Burpees 10

Totally forgot that the spiderman push ups suck. Only one round of this. TIRED.
Cardio
run 3.7 miles/33:30

I was super tired today. The run was painful also... VERY tight from yesterday's lifting. I am trying to concentrate on getting my scapula retracted during all the lifts where it matters, also doing some protraction/retraction scapula push ups which cause a little pain the next day (and I'm only doing like 12 of the damned things).
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I just want to keep posting my goals so that they remain on my radar:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.

11-25-2006, 01:02 PM	#34 (permalink)
tkinsley Leeeebril Join Date: Sep 2006 Location: Right on the Bay :) Posts: 3,406 My Profile	Did someone change it to Monday when I wasn't looking? **************************** ************************** TT Hardcore Fat Loss D2/W1 Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, spiderman climb x 8/side (2 rounds, only did the spiderman climbs on the first one) BB complexes Squat x 8, split squat x 8/leg, bent over row x8, deadlift x 8 Two rounds Whoops... forgot to bring the list of what the BB complexes entailed... so I made it up. Really should have been split squats, good mornings, bb row, and deadlifts. Bodyweight circuit Jumping Jacks 60 Spiderman pushups 6/side Siff squat 25 Waiter's bow 15 Burpees 10 Totally forgot that the spiderman push ups suck. Only one round of this. TIRED. Cardio run 3.7 miles/33:30 I was super tired today. The run was painful also... VERY tight from yesterday's lifting. I am trying to concentrate on getting my scapula retracted during all the lifts where it matters, also doing some protraction/retraction scapula push ups which cause a little pain the next day (and I'm only doing like 12 of the damned things). **************************** ************************** ************************** *********** I just want to keep posting my goals so that they remain on my radar: 1. DB press @ 50 lbs 2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable. 3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs. 4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction. 5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.