[tkinsley]

****************************** ****************************

TT Hardcore Fat Loss D3/W1

Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, spiderman climb x 8/side (1 round)

Superset 1

Wide squats (3-0-1) 75x8, 85x8, 95x8
Swiss Ball crunches (4-0-1) 15x3

Could have gone heavier on the wide squats, I'm thinking... and I definitely will have to add some weight to meet my goal here.


Superset 2
Front squat (2-0-1) 55x8, 65x8x2
RDL (3-0-1) 70x8, 80x8x2
Squats have definitely improved with all the goblet squats I did in NROL; I was ATG in the front squat which I've never been before. I did have heels up on 10# plates though.

For the first time, I felt the RDLs all the way down the hamstrings to the knee. Wowzers!

Bodyweight Circuit x 2 rounds

Y squat x 20
Diagonal lunge x 10/leg
Inverted Row x 10
Jacks x 60



I am, once again, super tired today and still VERY tight from the past two days. Today was a no cardio day, thank goodness. Tomorrow is a no lift day, and I am extremely happy about that. Not sure why I'm so fatigued but suspect mother nature is calling on me, as my waist is up 3/4 inch and my scale weight bumped up 3 lbs in the last two days (and it ain't real )
****************************** ****************************** ****************************** *************

goals:

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.