We can rebuild him - Better than he was before....

[rhauser44]

Break-In (Again)
This will coincide nicely with the Challenge beginning on the 7th.

Workout A:
Squats 2x15x115

Superset w/ 60sec rest

Static Lunge 2x10x20
2 Pt. DB Row 2x20x20

SuperSet w/ 60sec rest

PushUps 2x15xBW
Swiss Ball Crunch 2x20x25

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill
4.5 MPH for 2 mins / 5.5 MPH for 1 min.

[Lisa~]

He's alive!

Glad you're back at it. It conveniently showed up on the top of page 2. How nice!

Seriously, good luck with the challenge. It should be just the motivation you needed.

[rhauser44]

Originally Posted by Lisa~

He's alive!

Glad you're back at it. It conveniently showed up on the top of page 2. How nice!

Seriously, good luck with the challenge. It should be just the motivation you needed.

Thanks Lisa,

I seem to respond better to challenges.

Tonight I continued:

Break-In
Workout B:

Deadlift 2x15x135

Superset w/ 60sec rest

Step Up 2x15x35
Dumbbell 1-arm
Shoulder Press w/Lean 2x15x30

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x100
Reverse Crunch 2x20xBW

Met. OverDrive:

3 Rounds 2min slow/1 min fast

4.2 mph / 5.5 mph
4.5 mph / 6.0 mph
4.5 mph / 6.5 mph

[rhauser44]

Okay. Last night I did Met OD at home, as it was my off night for lifting. This pretty much consists of running in place on a mini-trampoline (less stress on my knees). If anyone has some other ideas for Met. OD at home, let me know:

Met. OverDrive:

3 Rounds 2min slow/1 min fast

HR for the slow jog is approx 132 BPM / for the fast period 174 BPM

2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog

I also practiced my form on BSS's for the upcoming FL 1:

3x15xBW

Later!!

[rhauser44]

Worked it hard tonight!

Break-In
Workout A:

Squats
1x15x125
1x15x135

Superset w/ 60sec rest

Static Lunge 2x10x20
2 Pt. DB Row 2x20x20

SuperSet w/ 60sec rest

PushUps 2x18xBW
Swiss Ball Crunch 2x20x30

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill
4.5 MPH for 2 mins / 6.5 MPH for 1 min.

[rhauser44]

Again Met OD from my basement last night:

3 Rounds 2min slow/1 min fast

HR for the slow jog is approx 126 BPM / for the fast period 168 BPM

2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog

Continued to work on my form for BSS's for the upcoming FL 1:

3x15xBW

Did three additional reps per set with my right leg in front. For whatever reason. I have a harder time balancing with my right leg in front, requiring more practice.

[rhauser44]

Bumped up my DL weight tonight. Nowhere near the neighborhood you longtime lifters are in, but working in that direction nonetheless.

Tonight I continued:

Break-In
Workout B:

Deadlift
1x15x155
1x15x165

Superset w/ 60sec rest

Step Up 2x15x50

Dumbbell 1-arm
Shoulder Press w/Lean 2x15x30

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x100
Reverse Crunch 2x20xBW

Met. OverDrive:

3 Rounds 2min slow/1 min fast

3.8 mph / 6.0 mph
4.5 mph / 6.5 mph
4.5 mph / 6.7 mph

Later!

[Lisa~]

Originally Posted by rhauser44

(less stress on my knees). If anyone has some other ideas for Met. OD at home, let me know

The NROL workouts have a lot of lower body work and a lot of lunging in particular. If you need to give your knees a rest, bodyweight complexes can work as metabolic overdrive. Swings are a challenging choice. Push-up variations can be very metabolic. Jumping rope or jumping jacks are good choices. You can put together your own selections, but here's one I really like. I actually have to modify it a bit (I can't do the pull-ups, so I do inverted rope rows in that spot), but you can use it, modify it, or get some good ideas:

Swings and Sprints

I think bodyweight complexes can help avoid overuse of any one movement. It's also a good way to incorporate some mobility movements. Adding spiderman climbs or T-push-ups keeps the metabolic overdrive going, but also helps your hip and shoulder mobility. Just choose mobility drills that are active and metabolically taxing (so no glute bridging, or anything lying on the floor!).

[rhauser44]

Originally Posted by Lisa~

I think bodyweight complexes can help avoid overuse of any one movement. It's also a good way to incorporate some mobility movements. Adding spiderman climbs or T-push-ups keeps the metabolic overdrive going, but also helps your hip and shoulder mobility. Just choose mobility drills that are active and metabolically taxing (so no glute bridging, or anything lying on the floor!).

Lisa,

Thanks for the link and all your great suggestions. I think I will look into some bodyweight complexs to change-up my MetOD.

Tonight I stuck with the same routine. Though, there is good news. My right leg feels stronger, with better balance doing the BSS.

Met. OverDrive:

4 Rounds 2min slow/1 min fast

HR for the slow jog is approx 130 BPM / for the fast period 165 BPM

2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog

I also practiced my form on BSS's for the upcoming FL 1:

2 x 15 x BW on my left leg, 2 x 18 x BW on my right.

Nite all!

[Lost Dog]

I absolutely HATE intervals. Complexes and bodyweight/calisthenic circuits are the way to go.

[rhauser44]

Originally Posted by Lost Dog

I absolutely HATE intervals. Complexes and bodyweight/calisthenic circuits are the way to go.

Yup! My intervals in Met OD sucked last night.

Workout A:
Squats 2x15x155

Superset w/ 60sec rest

Static Lunge 2x10x40 (2 20lbs DBs)
2 Pt. DB Row 2x20x25

SuperSet w/ 60sec rest

PushUps 2x20xBW
Swiss Ball Crunch 2x20x35

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill
3.8 MPH for 2 mins / 5.5 MPH for 1 min.
3.5 MPH for 3 mins / 6.2 MPH for 1 min.
3.8 MPH for 1 mins / 5.2 MPH for 1 min./6.5 for 1 min.

[rhauser44]

Okay, had a pretty decent workout last night. Friday will be my final break-in workout (Break-in A)

Break-In
Workout B:

Deadlift
1x15x165
1x15x165

Superset w/ 60sec rest

Step Up 2x15x50

Dumbbell 1-arm
Shoulder Press w/Lean 2x15x30

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x112
Reverse Crunch 2x20xBW

Met. OverDrive:

3 Rounds 2min slow/1 min fast

3.8 mph / 4.5 mph
4.0 mph / 5.5 mph
4.5 mph / 6.2 mph

[rhauser44]

Mixed bag of Met OverDrive last night

3 circuits of

Burpees- 20 reps
Crunches - 20 reps
Jumping Jacks - 20 Reps

-and-

2 min moderate jog / 1 minute fast jog
2 min moderate jog / 1 minute fast jog

Tonight is my last Break-In session, next week - FL I.

[Lisa~]

How'd you like the circuit? I'd suggest you put elbow touches in there instead of the crunches, then it'd be more metabolic. But good stuff!

[rhauser44]

Originally Posted by Lisa~

How'd you like the circuit? I'd suggest you put elbow touches in there instead of the crunches, then it'd be more metabolic. But good stuff!

It felt good to mix it up for a change! I'll take your advice and put in elbow touches instead of the crunches. I need to work on the Burpees tho, I must of looked like an old man performing them -- no explosive power.

Last Break-In workout last night:

Workout A:

Squats 2x15x155

Superset w/ 60sec rest

Static Lunge 2x10x40 (2 20lbs DBs)
2 Pt. DB Row 2x20x25

SuperSet w/ 60sec rest

PushUps 2x20xBW
Swiss Ball Crunch 2x20x35

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill
3.8 MPH for 2 mins / 6.0 MPH for 1 min.
3.8 MPH for 2 mins / 6.2 MPH for 1 min.
3.8 MPH for 2 mins / 6.3 MPH for 1 min

On to FL I next week!

[rhauser44]

Last night:

MET OD

3 circuits of

Burpees- 15 reps
Elbow Touches - 15 reps
Jumping Jacks - 20 Reps
2 min slow jog / 1 min fast

Burpees were definately more explosive tonight. I did these by the hundreds when playing various sports when I was younger. As I recall I did them alot faster then. Hmmmmmm, I couldn't be gettin' that old could I?