[Biskit]

NROL Fat Loss I
Workout A: November 13, 2007

Warmup sets-- 1 x 65 x 8/// 2 x 65 x8
Superset:
Squat
Set 1 x 15 x 75
Set 2 x 15 x 85
Set 3 x 15 x 85
Set 4 x 8 x 95

Cable Seated Row
Set 1 x 15 x plate 8.0
Set 2 x 15 x plate 8.0
Set 3 x 15 x plate 8.0

Superset:
Supine Hip Extension
3 x 25 x BW

DB Push Press
Set 1 x 15 x 50lbs
Set 2 x 13 x 50lbs
Set 3 x 15 x 40lbs

Superset:
Rotational Lunge
3 x 15(e) x 40

Swiss-Ball Crunch
Set 1 x 30 x BW + 10lb plate
Set 2 x 20 x BW + 10lb plate
Set 3 x 20 x BW + 10lb plate

2 sets of Dragon Flag's x 12 off bench (these are not that hard for me, which makes me happy)


Chinups
5 sets with 60 seconds rest.
Set 1 bw x 3
Set 2 bw x 2
Set 3 bw x 2
Set 4 bw x 3
Set 5 bw x 2
These were really hard and I basically sucked from the last time around.
(I did these yesterday.Forgot to add to the log that nobody reads)


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Notes: I felt good today, so decide to do this last week of Fat Loss I with four workouts instead of 3. Later.

Deb