New Rules of Lifting – Fat Loss I Program Week 1 of 6 (Workout 1 of 3)
New Rules of Lifting – Fat Loss I Program Week 1 of 6 (Workout 1 of 3)
Here we go! With the NROL Break-In is complete I now start into Fat Loss I.
Workout A: Monday, Aug 20, 2007
Superset:
Squat: 1 x 15 x 90 (plus the 45lb bar)
1 x 15 x 90 (plus the 45lb bar)
1 x 15 x 100 (plus the 45lb bar)
Cable Seated Row: 1 x 15 x 55
1 x 15 x 70
1 x 15 x 85
Superset:
Supine hip extension: 3 x 15 x B
Dumbbell Push Press: 2 x 15 x 30ea, 1 x 12 x 30ea (couldn't quite get the full 15 reps in the last set of these. ea = each arm)
Superset:
Rotational Lunge: 2 x 15 x 30, 1 x 15 x 20 (decided to back off on the weight on the last set since my legs were killing me and I was screwing up my form.)
Swiss Ball Crunch: 3 x 15 x B
Post Workout Notes: Not too bad a workout. My rotational lunges need some work. I also backed off on the weight a bit until I had a feel for how I felt after doing all the exercises. I think for the most part the weight was good. I think the workout took me about 40 to 45 minutes.
Fat Loss I, Workout B will be this Wed, Aug 22nd.
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