Thursday June21
TRAINING NROL Lifter Fat Loss 2 – week 3 Workout B
all weights in kilograms
DYNAMIC STRETCHING /BW exercises
1 chinups 3-2-1-1 rep in 30s
2 knee push ups (13reps)
3 Russian twist on Swiss ball (10 reps each side)
4 lateral lunge (10 reps each side)
5 wind mill (10 reps each side/direction)
Smith machine where I normally do my supine rows as a WU was taken.. a rarity: by a girl doing squats. Alas
- using a neck roll
- only doing quarter squats with a small amt of weight
But at least it was a start
A1 snatch grip DL
WU: 40 x 8
57,5x12
60x11-12
Again, still upping the weights.. loving this
B1 T-pushup
BWx4 normal + 6 knee pushups – 10 knee – 10 knee push ups
Why do I progress like mad on DLs and go back on T-pushups.. probably because T-pushups are too much darn work on balance.
A2 BSS (OH press)
BW+(5kgx2)
Left: just BSS : 8+2 / 1+9 /1+9
Right: BSS+ real db OH press : 6+4x1 / 6+4x1 / 5+ 5x1
Still having a hard time concentrating.. yet, it doesn’t feel anymore as if this is a totally impossible exercise. Perhaps one day, even before I’m ending this FL 2 program I could try an OH press for the left leg as well
B2 UH chinup + lat pull down
BWx1 + 45,5 x 10 for 3 sets
45,5 kg is only 1,5 kg more than last time but it was really coming out of the toes. Next week we’ll see what happens at 49kg.
A3 BOR + RDL
42,5: RDL+BOR x10
40: SLDL+BOR x10
37,5: SLDL+BOR x10
Counting really loudly at the end of each BOR. Used a mixed grip and.. then at the end of a sloppy first set decided to do a stiff-legged DL as technically a RDL has always been difficult for me.. stiff-legged is easier for the brain.. not really easier to do, but easier for coordination.
B3 LB Russian twist
BWx10-10-10 (each side)
Paying slightly more attention to timing.
Cardio : Metabolic Overdrive wk6
Did 2 sprints and then got a nasty feeling in my feet, and decided to switch back to ‘high octane’ SS-cardio = have HR sit almost at anaerobic threshold the entire time = easier than sprints.
Slow sprints at 8,6 km/hr and 9% , steady walking at 5km/hr.
Afterwards: increase speed from 6 to 7km/hr and drop incline from 15% to 10%.
223kcal – 608kcal/hr (-10 compared to June 19)
2,14km – 5,84 km/hr (+0,38 compared to June 19)
General: Very satisfied again especially with the snatch deadlift improving so much, and the same with lat pull down as well as finally managing to do a stiff-legged DL and a BOR in 1 rep. T-push ups are going down because I’m unwilling to kill myself with regular pushups like before, probably because I want to do the DLs more badly and realizing that pushups are just plain hard.
Was almost surprised at to how much energy I had considering I’d forgotten my sports drink. Bought a small drink , and had an espresso at the end to help me survive the cardio session.
Reason of survival is probably that I’ve raised calories a bit more on my rest days and also took extra coconut fats in the meal preceding the lifting (a wonderful raspberry coconut omelette!)
Training statistics
Volume: 10735 kg
# of sets: 31 (incl. WU)- # of reps: 239 - avg reps/set :7,7 - kg/rep 44,9 kg
|