[Biskit]

Good morning.

Let's get to it:

Warmup mobility exercises. 5-10 minutes.

NROL Hypertrophy I, Workout #2
Thursday December 20th, 2007

All exercises are 3 sets, 15 reps, normal tempo, rest 30

Superset with full rest
Dumbell incline bench press
Set 1 25 x 15
Set 2 25 x 15
Set 3 25 x 15

Cable seated row
Set 1 8.0 plate x 15
Set 2 7.0 plate x 15
Set 3 7.0 plate x 15

Superset with full rest
Dumbell shoulder press
Set 1 20 x 15
Set 2 30 x 15
Set 3 20 x 15

Wide grip lat pulldown
Set 1 7.0 plate x 15
Set 2 7.0 plate x 15
Set 3 7.0 plate x 15

Superset with full rest
Close grip bench press
Set 1 45 x 15
Set 2 55 x 15
Set 3 55 x 15

High pull
Set 1 49 x 15
Set 2 49 x 15
Set 3 49 x 15

Swiss ball crunch
2 sets x 15bw
1 set x 15 x 25lb weight on chest

Post workout thoughts:

One thing today was that I was STARVING afterwards. I could not wait to get home to eat something. I had a protein shake pre workout, with 1 scoop whey protein, 1 scoop creatine, 1/4 bananna, skim milk, but I was on 'E' when I got home. I had a quick small bowl of smart start, then drove my son to school. On the way back home in the car I was still STARVING (it's only 1 mile to school). When I got home I made 1/2 cup oatmeal, 2 tbsp flaxseed, some cinnamon, blackberries and a pinch of honey. I devoured that. Felt better.

I was happy with today's workout. I lowered the weights because of the high reps. It was a quick workout too with only 30 seconds rest between sets. The only thing is I do not like high rep sets. I am looking forward to the 5 x 5s.

Snow again today. Looks pretty. I love a White Christmas

Deb