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cdkrug · 03-11-2007, 06:50 PM

3/11/2007 -- The Adventures of Willie Pulmor

Wound up working 8 hours today, so I sacrificed intervals on the altar of gainful employment. Considering it was Sunday, it wasn't a bad work day.

Weigh-in this morning was 238 for the second week in a row.

Warmups
Walking Lunge w/ Upper Body Twist, 10/side
Side Lunge w/ Opposite Hand Touch, 10/side
Bridge w/ Upper Body Russian Twist, 30s, 10/side (6lb Squishy Ball)
Inchworms 5
T-pushups 12 (unweighted)

Only interesting bit concerns inchworms. My wife looks at me and says, "That won't work . . you're torso's shorter than your legs." Interesting. Apparently, I'm the only one who hasn't noticed that. Ah well. Still trying 'em.

NROL Fatloss II B5

All tempi 311
All rest periods 30s. Holy crap.

Warmup Pulls (snatch grip except for plate)
45x5 (Plate)
95x4
155x3
205x2

Snatch-grip Deadlift alternated w/ T-pushups
Snatch-grip Deadlift 230x8, 230x2 + 225x6, 225x8
T-pushups 8x8x3

Stripped some weight from the bar after 2 reps on the second set. I didn't keep track of my grip today, but the first set was all overhand and the last was 2 overhand, 6 mixed.

That's a new personal best pull for reps, either weight, but only 5450 total load versus 5550 last week on higher reps (185x30)

Bulgarian Split Squat Overhead Press alternated w/ Band Assisted Chinups
Bulgarian Split Squat Overhead Press (2x8)x8x3
Band Assisted Chinups (Med + Large)x8x3

Fairly happy with BSS-OHP today, or as happy as one can be with that icky movement. Stayed conservative on the weight.

Band Assist Chins. New apparatus. Doing negatives last week was SO much harder than pulldowns, I moved to chins altogether with the band assist. I had to fuss with band combinations that allowed me to say HOLY CRAP only AFTER I'd completed my reps. I did fall out of the contraption once. Thankfully there was no one else in the room at the time.

Romanian Deadlift Bent Over Row alternated w/ Lower Body Russian Twists
Romanian Deadlift Bent Over Row (2x40)x8x3
Lower Body Russian Twists (Straight Legs)x8x3

The bigger pulls at the beginning took a lot out of my grip, but I got through the reps. This is the first time I've done all three sets of Russians with straight legs.

Adjustments

Unlike the A workout, I won't be bumping every movement up here. Going to try for all pulls at 230 and keep T's the same.

I'll try a weaker combination of bands on the chins. I'm thinking ahead for FL-III where I'll have to do this in a giant set and may well be glad of any band I can lay my hands on. I'm not sure what I'll do with BSS-OHP

The last superset is staying the same.

03-11-2007, 06:50 PM	#68 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 495 My Profile	3/11/2007 -- The Adventures of Willie Pulmor Wound up working 8 hours today, so I sacrificed intervals on the altar of gainful employment. Considering it was Sunday, it wasn't a bad work day. Weigh-in this morning was 238 for the second week in a row. Warmups Walking Lunge w/ Upper Body Twist, 10/side Side Lunge w/ Opposite Hand Touch, 10/side Bridge w/ Upper Body Russian Twist, 30s, 10/side (6lb Squishy Ball) Inchworms 5 T-pushups 12 (unweighted) Only interesting bit concerns inchworms. My wife looks at me and says, "That won't work . . you're torso's shorter than your legs." Interesting. Apparently, I'm the only one who hasn't noticed that. Ah well. Still trying 'em. NROL Fatloss II B5 All tempi 311 All rest periods 30s. Holy crap. Warmup Pulls (snatch grip except for plate) 45x5 (Plate) 95x4 155x3 205x2 Snatch-grip Deadlift alternated w/ T-pushups Snatch-grip Deadlift 230x8, 230x2 + 225x6, 225x8 T-pushups 8x8x3 Stripped some weight from the bar after 2 reps on the second set. I didn't keep track of my grip today, but the first set was all overhand and the last was 2 overhand, 6 mixed. That's a new personal best pull for reps, either weight, but only 5450 total load versus 5550 last week on higher reps (185x30) Bulgarian Split Squat Overhead Press alternated w/ Band Assisted Chinups Bulgarian Split Squat Overhead Press (2x8)x8x3 Band Assisted Chinups (Med + Large)x8x3 Fairly happy with BSS-OHP today, or as happy as one can be with that icky movement. Stayed conservative on the weight. Band Assist Chins. New apparatus. Doing negatives last week was SO much harder than pulldowns, I moved to chins altogether with the band assist. I had to fuss with band combinations that allowed me to say HOLY CRAP only AFTER I'd completed my reps. I did fall out of the contraption once. Thankfully there was no one else in the room at the time. Romanian Deadlift Bent Over Row alternated w/ Lower Body Russian Twists Romanian Deadlift Bent Over Row (2x40)x8x3 Lower Body Russian Twists (Straight Legs)x8x3 The bigger pulls at the beginning took a lot out of my grip, but I got through the reps. This is the first time I've done all three sets of Russians with straight legs. Adjustments Unlike the A workout, I won't be bumping every movement up here. Going to try for all pulls at 230 and keep T's the same. I'll try a weaker combination of bands on the chins. I'm thinking ahead for FL-III where I'll have to do this in a giant set and may well be glad of any band I can lay my hands on. I'm not sure what I'll do with BSS-OHP The last superset is staying the same. Last edited by cdkrug : 03-11-2007 at 07:07 PM.