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cdkrug · 03-06-2007, 06:38 PM

3/6/2007

In which we discover Lunar New Year's Resolutions

Warmups
Walking Lunge w/ Upper Body Twist 10/side
Side Lunge with opposite hand touch 10/side
Bridge/Upper Body Russian Twist 30s, 10/side
Inchworm 6
T-pushups (unweighted) 5/side

NROL FL-II Workout B4

All rest periods 45s
All tempi 311

Warmup Pulls (Snatch-grip except for plate)
45x5 (Plate)
95x4
155x3

Snatch-grip Deadlift alternated w/ T-Pushups
Snatch-grip Deadlift 185x10x3
T-Pushups 8x10x3

MUCH happier with my Deads today. Grip-wise, I only needed to switch to mixed-grip on the last rep of set 2, and the last 4 of set 3

Bulgarian Split Squats/Overhead Press alternated w/ Chin-thingys
Bulgarian Split Squats w/ Overhead Press (2x8)x10x3
Chin-thingys (4xNegative)+(275x6)x2, (3xNegatives)+275x10

Split squats were much less happy. Held my form together but it wasn't pretty. I'm happier with distributing the negatives among the sets, but it's frustrating to ALMOST be able to do a chin.

Romanian Deadlift bent over row alternated w/ Lower Body Russian Twist
Romanian Deadlift bent over row (2x40)x6, (2x35)x10x2
Lower Body Russian Twist (Straight)x10, (Straightx4) (Bentx6), (Bentx10)

I think I blew out my gripping muscles on Deads. MANY grip problems here. Had to drop weight.

Intervals?

Apparantly, everyone discovered their Lunar New Years Resolutions. Not one piece of cardio kit available, and snowing outside. Ran through my kata and called it a night.

Given the state my legs have been in, probably not altogether a bad thing.

Adjustments
According to my reckoning, my deadlift next time should an unlikely 231.25. Time to buy a pair of 45s for 225. Keeping T's the same, thinking I can go up easier than down.

I ordered the "Assisted Pullup" band package from Iron Woody which should be here for next time. I'll see how I feel about the Bulgarian Presses.

I think with the lower reps, I can do 40s on the Romanians, even on the shorter rests.

03-06-2007, 06:38 PM	#62 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 494 My Profile	3/6/2007 In which we discover Lunar New Year's Resolutions Warmups Walking Lunge w/ Upper Body Twist 10/side Side Lunge with opposite hand touch 10/side Bridge/Upper Body Russian Twist 30s, 10/side Inchworm 6 T-pushups (unweighted) 5/side NROL FL-II Workout B4 All rest periods 45s All tempi 311 Warmup Pulls (Snatch-grip except for plate) 45x5 (Plate) 95x4 155x3 Snatch-grip Deadlift alternated w/ T-Pushups Snatch-grip Deadlift 185x10x3 T-Pushups 8x10x3 MUCH happier with my Deads today. Grip-wise, I only needed to switch to mixed-grip on the last rep of set 2, and the last 4 of set 3 Bulgarian Split Squats/Overhead Press alternated w/ Chin-thingys Bulgarian Split Squats w/ Overhead Press (2x8)x10x3 Chin-thingys (4xNegative)+(275x6)x2, (3xNegatives)+275x10 Split squats were much less happy. Held my form together but it wasn't pretty. I'm happier with distributing the negatives among the sets, but it's frustrating to ALMOST be able to do a chin. Romanian Deadlift bent over row alternated w/ Lower Body Russian Twist Romanian Deadlift bent over row (2x40)x6, (2x35)x10x2 Lower Body Russian Twist (Straight)x10, (Straightx4) (Bentx6), (Bentx10) I think I blew out my gripping muscles on Deads. MANY grip problems here. Had to drop weight. Intervals? Apparantly, everyone discovered their Lunar New Years Resolutions. Not one piece of cardio kit available, and snowing outside. Ran through my kata and called it a night. Given the state my legs have been in, probably not altogether a bad thing. Adjustments According to my reckoning, my deadlift next time should an unlikely 231.25. Time to buy a pair of 45s for 225. Keeping T's the same, thinking I can go up easier than down. I ordered the "Assisted Pullup" band package from Iron Woody which should be here for next time. I'll see how I feel about the Bulgarian Presses. I think with the lower reps, I can do 40s on the Romanians, even on the shorter rests.