Julie & Victoria, I'm cheating big time!
Not really running from one exercise to the other but writing down results, so it is often up to 60 secs. Waiting for longer than 60s between circuits.
Not doing the
- explosive pushups but regular (knee) pushups
- push presses but bb shoulder presses (military)
- full ROM for Bulgarian split squats
- doing Swiss ball crunches both times for the abs.
The only thing I do that's a bit heavier/harder is not doing a regular 20-rep back squat but a 20-rep front squat
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Tuesday July 19
TRAINING NROL Lifter Fat Loss 3 – week2 Workout A
all weights in kilograms
NO DYNAMIC STRETCHING Today
A1 deadlift
WU: 55x6
65x10-10-12-11
Taking wts a tad higher
A2 knee pushup
BWx4 (normal) + 8 (knee) – 12-12-12
A3 Bulgarian split squat L/R
(2x7)x 10-10-10-12
1kg more than last week. To be honest, twas not a full ROM
A4 2-pt db row (standing db row with 1 arm on back)
15x 11-12-12
16x12
Felt I could easily up the wt so did this in last set.
B1 deadlift off box
47,5x20-21
2,5 kg more than last week.
B2 db bench press
(2x9)x22-26
1 kg more than last week
B3 walking lunge with side bend
BW+5 kg db x10-10 each side
Took 1 kg less than first time but last week it was BW-only.
B4 seated cable row (cable machine)
21,3x20
23,8x22
Started with same wt , upped for 2nd set
C1 Swiss ball crunch
BW+3kg ball x15-17
Again, no hanging leg raise for fear of hurting shoulders
D1 chinup
BWx1
Just one lame-assed chin.
Cardio : Metabolic Overdrive wk9: none today
None again…. Being really lazy.
General: probably had too many carbs pre-WO , since I felt a tad sleepy.
WO-drink : got an aloe-vera drink w peach flavour w added honey for free as it’s my b-day. Tastes nice, might want to try it another time.
Training statistics
Volume: 15621 kg
# of sets: 29 (incl. WU)- # of reps: 321 - avg reps/set :11,1 - kg/rep 48,7 kg
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