Saturday July 21
TRAINING NROL Lifter Fat Loss 3 – week 2 Workout B
all weights in kilograms
NO DYNAMIC STRETCHING today
A1 front squat
WU: 25x6 / 28x5 / 30x5
37x10-12-3
Upped with 1 kg. Broke off in 3rd set because wrist suddenly hurt too much. And carried on with
A1 Smith back squat
60x8 - 10
It’s been ages since I did these. And actually, I’ve got to admit I enjoy doing them, as I can go much heavier here than with front or goblet squats. No knee or back pain either coz of backward slant.
A2 UH lat pull down
42x12-12-11-12
All at 42kg (up from 38,5 kg)
A3 step up
BW+(2x6)x 12
BW+(2x8) x 10-10-10 for each leg
Forgot that the wt I’d used last time(s) was 8kg, not 6kg.
A4 standing military bb press (instead of db push press)
24x11
23x10
22x10
21x10
Upped with 1kg again.
B1 Smith squat
45x20-20
B2a neutral grip chinup
BWx2-1
B2b wide grip lat pulldown
37x18-17
Upped with 2 kg (actually 5lbs)
B3 step up
Skipped it since I was fearing knee problems because of sloppy execution.
B4 db shoulder press
(2x7)x18-20
Upped with 1 kg.
C1 Swiss ball crunch
BW+5kg medicin ball x 15
Upped with 5 kg, and then skipped the rest.
D1 neutral grip chinup
BWx1-1
Cardio : Metabolic Overdrive wk9
Once again, skipped it. Heel didn’t feel good.
General: OK workout, thanks to the extra stims (caffeine & Fortega plus citrulline malate). Today I decided to skip the remainder of the FL3 program and start doing my previous FemFit routine (UB/LB with progressive loading along with the menstruation cycle) once again. Then I’ll hopefully have the drive again to do cardio and go back to more dynamic stretching.
There are 2 reasons for ditching the FL3 program: after having done high rep workouts for a tremendous period, I’m finally really really really digging the low rep stuff. And resent how easily I can both injure myself (shoulders, knee, wrist) when rushing things. Also, I don’t really believe in high rep workouts for cutting. At least, not when they aren’t paired with heavy ass-busting lifts. I’m missing exercises like chins and more specific triceps work, they are flattening. And while HIIT can do more for me to burn calories, I’m feeling too exhausted by the end of a high –rep workout to do the cardio. Unless I want to be drained for the rest of the day : been there, done that. No more.. good friends finally made me stop that madness.
Training statistics
Volume: 19474 kg
# of sets: 31 (incl. WU)- # of reps: 279- avg reps/set :9,0 - kg/rep 69,8 kg
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