luniz log

[luniz]

Started NRoL tonight with break in. Plan to go in the following order: Break in, hypertrophy 1, fat loss 1, fat loss 2, and then either fat loss 3 or something else, depending on how good I look and whether I'm going to Ibiza

My last workout was 12/20/06. Been training regularly for 2 years or so although I'm not particularly strong or anything. 5'10", 170lbs, ~15% BF (after the holidays). Squat 265, DL 305, Bench 200, 10-12 pullups.

[luniz]

Workout A1 1/2/07

Squat: 165/15, 165/15

2 minute rest (should have been 60s?)

Superset, full rest:

Static Lunge: 65/15, 65/15
Two point DB row w/ elbow out: 35/15, 35/15

~4 minute rest (little tired after that superset twice)

Superset, no rest (60s rest after first superset)

Push up: -/15, -/20
Swiss ball crunch: -/15, -/20


Little trouble with the form on the rows due to being tired. Forgot to do some crunches on the first set but I'm not worried about that. Felt only slightly like puking. Not sure how much to go up next time. Won't be a whole lot.

[BadDog]

Originally Posted by luniz

Workout A1 1/2/07

Felt only slightly like puking.

Good luck with NROL - sounds like you're right where you should be .

[luniz]

Thanks BadDog. anyways...


1/3/07

3 miles on the treadmill in a leisurely 28:13. Still pretty sore from yesterday. Stretched afterwards.

[Cynic]

Luniz, per Alwyn, if the rests seem like they're too long, you may not be using enough weight.

[luniz]

Workout B1 1/4/07

Deadlift: 185/15, 185/15

60s rest but also had to rerack bar

Superset, full rest (60s):

Step-up: 45/15, 35/15 (45 was too hard on my grip to do twice)
One arm db shoulder press: 35/15, 35/15

60s rest

Superset, full rest (60s)

Close grip lat pulldown: 80/15, 90/15
Reverse crunch: -/20, -/20


Went by really quick. Hopefully my strength and endurance in my grip goes up fast to allow me to go up in weight on the step ups.

Thinking about doing T-pushups for my next A workout Saturday.

[Cynic]

Instead of T-pushups, since you'll do plenty in FLII (if you do it), try plyometric push-ups for greater force output.