Ok I'm still not ready to get back into it. This cold is just lingering. So I figured I would take this time to get caught up with my log from the starting point of the break in.
Workout A:
Straight sets:
Mon. 2/2/09 Squat – 2 x 15 x 135 (Realized after this was a bit too much to chew and dropped the weight)
Fri. 2/6/09 Squat - 2 x 15 x 115
Wed 2/11/09 Squat 2 x 15 x 115
Superset:
Mon. 2/2/09 Static Lunge – 2 x 15 x 65
Two Point DB Row – 2 x 15 x 30
Fri 2/6/09 Static Lunge – 2 x 15 x 75
Two Point DB Row – 2 x 15 x 30
Wed. 2/11/09 Static Lunge – 2 x 15 x 85
Two Point DB Row – 2 x 15 x 35
Superset:
Mon 2/2/09 Push-Up – 2 x 15 x B
Swiss-Ball Crunch – 2 x 20 x B
Fri 2/6/09 Push-Up – 2 x 15 x B
Swiss-Ball Crunch – 2 x 20 x B
Wed 2/11/09 Push-Up – 2 x 15 x B (legs raised on bench)
Swiss-Ball Crunch – 2 x 20 x B
Workout B:
Straight Sets:
Wed. 2/4/09 Deadlift – 2 x 15 x 135
Mon. 2/9/09[/b] Deadlift – 2 x 15 x 145
Fri. 2/13/09[/b] Deadlift – 2 x 15 x 155
Superset:
Wed. 2/4/09 Step-Up – 2 x 15 x 30(db in each hand)
DB One Arm Shoulder Press – 2 x 15 x 30
Mon. 2/9/09 Step-Up – 2 x 15 x 30(db in each hand)
DB One Arm Shoulder Press – 2 x 15 x 30
Fri. 2/13/09 Step-Up – 2 x 15 x 35(db in each hand)
DB One Arm Shoulder Press – 2 x 15 x 35
Superset:
Wed. 2/4/09 Close Grip Lat Pulldown – 2 x 15 x 70
Reverse Crunch – 2 x 20 x Bw
Mon. 2/9/09 Close Grip Lat Pulldown – 2 x 15 x 80
Reverse Crunch – 2 x 20 x Bw
Fri. 2/13/09 Close Grip Lat Pulldown – 2 x 15 x 90
Reverse Crunch – 2 x 20 x Bw
The second week I started doing HIIT directly following the lifts consisting of:
3 rounds - 1 minute 85% all out
2 minutes 50%
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