June 8
NROL4W
Stage 1 (11 of 16)
Squat
10x115
10x115
10x115
Alternating Sets Push Ups / Seated Rows
Push-ups
10xT w/ 10lbs
10xT w/ 10lbs
10xT w/ 10lbs (much easier with hex shaped dumbells)
Seated Rows
10x60
10x75
10x85
Alternating Sets Step-ups / Prone Jackknife
Step-ups
10x20db
10x20db
10x20db
Prone Jackknife
15
15
15
HIIT
15 min - jog @6.5, sprint at 8.0, 8.1, 8.2, 8.3, 8.4
Notes:
MADE IT TO KUWAIT - Kuwait gym was nice
11 June
NROL4W
(12 of 16)
Deadlift
10x95
10x95
10x115
10x115
Alternating DB shoulder press / wide lat pull down
DB Shoulder Press
10x25
10x25
10x25 (last 2 reps still UGLY)
Wide Grip Lat Pull Down
10x67
10x67
10x67
Alternating Lunge / Swiss Ball Crunch
Lunge
10x30db
10x30db
10x30db
Swiss Ball Crunch
15x10lbs on ball
15x10lbs on ball
15x10lbs on ball
HIIT
15 minutes
5.5 jog, sprint 1 min @ 8.2, 8.3, 8.4, 8.5, 8.5 (start at 6.3/8.2 next time)
Notes: Made it to CA for my brother's wedding! I am so sick of being on planes, waiting on lines and going through security! Other than that, the trip is going well - found a decent gym near the hotel - probably won't have time to go back, but was able to bring my sisters to the gym which was very cool.
Weights were a little lower showing my sisters the workout - but felt great to wo - will be taking next week mostly off while I'm in MEXICO!! Very excited.
the resort has spinning, yoga.... so I'll be dabbling, but probably off of my routine for the week. I had hoped to finish stage one first, but it doesn't look good for that time wise...
thought I would catch my log up...
Off to wedding prep!!