Thursday June 14
TRAINING NROL Lifter Fat Loss 2 – week 2 Workout A
all weights in kilograms
DYNAMIC STRETCHING /BW exercises
1 walking lunges w rotary torso (5 each side)
2 Spiderman crawl (5 reps each side)
3 Frankenstein (10 reps each side)
4 sissy squat (10 reps)
5 mixed grip chinup (1 rep)
A1 front squat
30x7
40 x 10-10-9
Not bad, but form wasn’t as good as last time. Having trouble to place barbell on the right spot.
B1 wide grip bent over row
40x10
42,5x11
45x11
Wondering whether to make it a real bent over row or stick to what I was used to, viz a Yates row. Eventually used the UH grip I was used to.
A2 bb military press
23x10-9-8
Getting progressively more difficult. Like explained, no push press in order to protect the wrists. Perhaps I’m overestimating strength here but 23 kg seems easy on paper but is hard in reality.
B2 Swiss leg curl
BW x15-15-15
Now I was just going back & forth between the weight area and the ‘abdominal workout’ room. It was not busy.
A3 dynamic reverse lunge
(10x2) x 10-9-10
My legs were feeling like jelly. So it really surprised me that the lunges weren’t a complete failure.
B3 UB Russian twist
BW+ 5kg medicin ball x 10-10-10
Cardio :
Was contemplating whether or not to do cardio, considering the jelly legs. Decided to go downstairs and have cup of java and decide later. Then I noticed a spinning class had just started and I thought “what the heck” so joined them. Had to stand up most of the time as the seat is too darn uncomfortable and the cranks too long. But still managed to muddle through till the end. In a way I enjoyed it and in other ways I thought it used to be more enchanting as well as challenging. But then again, I was feeling too darn uncomfortable as well as exhausted to make it into a hard effort training.
General: again a decent workout. Next time I’ll not have as many carbs pre-WO. No stench, but now very poor performance because of overdosing on the carbs.
Training statistics
Volume: 11247 kg
# of sets: 22 (incl. WU)- # of reps: 217 - avg reps/set :9,9 - kg/rep 51,8 kg
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