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cdkrug · 03-13-2007, 06:36 PM

3/13/2007

Last A-workout of Fatloss II

Warmups
Walking Lunge with Upper Body Twist 5/side
Side Lunge with Opposite Hand Tough 5/side
Ball Bridge w/ Upper Body Russian Twist 60s, 10/side (6lb ball)
Inchworms 6
T-pushups (unweighted) 12

Took me a long time to warmup today. Decided it best to lessen the unweighted lunges.

NROL Fatloss II A6

All tempi 311
All rest periods 30s

Front Squat alternated w/ Wide-grip Cable Seated Rows
Front Squat (2x50)x8x3
Wide-grip Cable Seated Rows 250x8x3

New weight on this movement. It was hard.

Front Squat load moved from 2160 to 2400 lb

Supine Hip Extension w/ Leg Curl alternated w/ Push Press
Supine Hip Extension w/ Leg Curl 20x8x3
Db Push Press (2x45)x2 + (2x40)x6, (2x40)x8x2

Overreached a bit on push press, but got through the sets with the lower weight. No actual "miss" but things were a bit dicy on rep 2.

I tried to put both hands atop the plates (atop my beer gut) on the Supines, but I needed a bit more balance than that. I alternated which arm was out between reps and it worked well.

Dynamic Lunge alternated with Upper Body Russian Twist
Dynamic Lunge (2x25)x8x3
Upper Body Russian Twist 25x8x3

More weight on both movements. Very nice progress on Dynamic Lunges, going from 180lb Load (18 reps with 2x5) to 1200lb, mostly due to getting better at the mechanics

Metabolic Overdrive
I was still "up" from lifting, so I shortened the warmup stage.

3min Warmup
1 round (8.4/4.0)
2 rounds (8.0/4.0)
1 round (8.3/4.0)
5min Cooldown

No soreness in the legs, but I had a bit of hip stiffness. Concentrated on lengthening my stride as much as I could I'm REAL anxious to get outside.

Thoughts?

Looking over my logs, it seems that I can do greater load when I do more volume. I'm not sure if that's a mental thing or just how my muscles are wired. 'Course I've never tried for a max, so I can't say for certain what my strength has done.

Having outgrown my corporate gym for deads last month, it's time to outgrow it for Squats. Luckily, FL-III is next. I somehow doubt outgrowing the weight available to me will be a problem for next month.

03-13-2007, 06:36 PM	#70 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 491 My Profile	3/13/2007 Last A-workout of Fatloss II Warmups Walking Lunge with Upper Body Twist 5/side Side Lunge with Opposite Hand Tough 5/side Ball Bridge w/ Upper Body Russian Twist 60s, 10/side (6lb ball) Inchworms 6 T-pushups (unweighted) 12 Took me a long time to warmup today. Decided it best to lessen the unweighted lunges. NROL Fatloss II A6 All tempi 311 All rest periods 30s Front Squat alternated w/ Wide-grip Cable Seated Rows Front Squat (2x50)x8x3 Wide-grip Cable Seated Rows 250x8x3 New weight on this movement. It was hard. Front Squat load moved from 2160 to 2400 lb Supine Hip Extension w/ Leg Curl alternated w/ Push Press Supine Hip Extension w/ Leg Curl 20x8x3 Db Push Press (2x45)x2 + (2x40)x6, (2x40)x8x2 Overreached a bit on push press, but got through the sets with the lower weight. No actual "miss" but things were a bit dicy on rep 2. I tried to put both hands atop the plates (atop my beer gut) on the Supines, but I needed a bit more balance than that. I alternated which arm was out between reps and it worked well. Dynamic Lunge alternated with Upper Body Russian Twist Dynamic Lunge (2x25)x8x3 Upper Body Russian Twist 25x8x3 More weight on both movements. Very nice progress on Dynamic Lunges, going from 180lb Load (18 reps with 2x5) to 1200lb, mostly due to getting better at the mechanics Metabolic Overdrive I was still "up" from lifting, so I shortened the warmup stage. 3min Warmup 1 round (8.4/4.0) 2 rounds (8.0/4.0) 1 round (8.3/4.0) 5min Cooldown No soreness in the legs, but I had a bit of hip stiffness. Concentrated on lengthening my stride as much as I could I'm REAL anxious to get outside. Thoughts? Looking over my logs, it seems that I can do greater load when I do more volume. I'm not sure if that's a mental thing or just how my muscles are wired. 'Course I've never tried for a max, so I can't say for certain what my strength has done. Having outgrown my corporate gym for deads last month, it's time to outgrow it for Squats. Luckily, FL-III is next. I somehow doubt outgrowing the weight available to me will be a problem for next month.