JP Fitness Forums - Personal Training - View Single Post

cdkrug · 01-09-2007, 07:08 PM

NROL Fat Loss I B1

This is the workout that shows up ALL my lower body weaknesses on one neat painful package. Ugh. Here's my challenges, one-by-one.

Deads: Last time I did these for high reps, I had pain. This time, I limited my pull to a pair of 35lb Dumbs, concentrating on my back alignment. This seems to be working. I'll try to raise the weight for B-2

Bulgarians: UGH . . . I had to pause multiple times, even in the first sets. I'm certain that core stability plays a role, as I'm rather a klutz, but it's a frustrating exercise for me.

Romanians: Biggest problem here is keeping my back arched. I stuck to conservative weights, even for me.

Swiss Ball Lateral Roll: Does ANYONE find this easy? Core stability works. All I need is to find some.

Warmups
Walking Lunge w/ Twist 6/side
Side Lunge w/ Opposite Hand Touch 5/side
Ball Bridge w/ Russian Twist 10/side
Inchworn–Sortof 5 to all the range of motion I could muster
T-pushups 5/side

All worksets at 311 Tempo
1:15 between

Deadlifts alternating with Dumbbell Incline Bench Press
Deadlift: (2x35)x15x3
Db Incline Bench Press: (2x30)x15, (2x25)x15x2

Bulgarian Split Squats alternating with Mixed-grip lat Pulldown
Bulgarion Split Squats: Bodyweightx15x3
Mixed-grip Lat Pulldown: 125x15x3

Romanian Deadlift alternating with Swiss-ball Lateral Roll
Romanian Deadlift: (2x25)x15x3
Swiss Ball Lateral Roll: Bodyweightx15x3

Stats
Total Volume 270
Total Load 10125

Notes

I think I finally have the feeding schedule dialed in. Hope springs eternal.

No intervals today, due to a Kid Related Kommitment.

01-09-2007, 07:08 PM	#13 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 491 My Profile	NROL Fat Loss I B1 This is the workout that shows up ALL my lower body weaknesses on one neat painful package. Ugh. Here's my challenges, one-by-one. Deads: Last time I did these for high reps, I had pain. This time, I limited my pull to a pair of 35lb Dumbs, concentrating on my back alignment. This seems to be working. I'll try to raise the weight for B-2 Bulgarians: UGH . . . I had to pause multiple times, even in the first sets. I'm certain that core stability plays a role, as I'm rather a klutz, but it's a frustrating exercise for me. Romanians: Biggest problem here is keeping my back arched. I stuck to conservative weights, even for me. Swiss Ball Lateral Roll: Does ANYONE find this easy? Core stability works. All I need is to find some. Warmups Walking Lunge w/ Twist 6/side Side Lunge w/ Opposite Hand Touch 5/side Ball Bridge w/ Russian Twist 10/side Inchworn–Sortof 5 to all the range of motion I could muster T-pushups 5/side All worksets at 311 Tempo 1:15 between Deadlifts alternating with Dumbbell Incline Bench Press Deadlift: (2x35)x15x3 Db Incline Bench Press: (2x30)x15, (2x25)x15x2 Bulgarian Split Squats alternating with Mixed-grip lat Pulldown Bulgarion Split Squats: Bodyweightx15x3 Mixed-grip Lat Pulldown: 125x15x3 Romanian Deadlift alternating with Swiss-ball Lateral Roll Romanian Deadlift: (2x25)x15x3 Swiss Ball Lateral Roll: Bodyweightx15x3 Stats Total Volume 270 Total Load 10125 Notes I think I finally have the feeding schedule dialed in. Hope springs eternal. No intervals today, due to a Kid Related Kommitment.