Once again the gym was super crowded. Unfortunately, I had to do most of the workout out of sequence, due to practically every station being in use when I needed it.
When the squat rack opened up, I did all three of my sets in succession, rather than risk not getting on there again.
Improved on cable rows. And the rotational Lunges were stronger tonight, as I started off with these, I was much fresher.
My DB Push Presses haven't been progressing as well as I would like. That's why I added the extra set.
FL1-A #3:
Superset w/ 60sec rest
Squats 3 x12x155
Cable Seated Rows to waist 3x12x140
Superset w/ 60sec rest
Supine Hip Extension 3x20xBW
DB Push Press 3x12x35, 1x6x40
SuperSet w/ 60sec rest
DB Rotational Lunges 3x12x10
Swiss Ball Crunch 3x12x45
Flip flop the Cable Rows and DB Push Presses. That way you don't lose your squat rack. Just drag the DBs over to the rack.
I'm with you on the morning workouts...I've tried, but I just don't like it. I love working out at about 7 pm.
Keep up the good work here!
mel
How's it going Mel!
It's definately less crowded in the morning in free weights area, and maybe it's just an adjustment process. But 7pm seems to be the right start time for me as well.
I'm usually just starting dinner prep at 7 pm - my workouts are more like 9-10pm. I'm thinking to move the workouts to 7 and eat afterwards but that would be like 8:30 or later and that seems so late for dinner.
I'm usually just starting dinner prep at 7 pm - my workouts are more like 9-10pm. I'm thinking to move the workouts to 7 and eat afterwards but that would be like 8:30 or later and that seems so late for dinner.
Yes it's hard to squeeze workouts in between your other evening responsibilities. If I can't get to the gym within a narrow window of time, I end up having to do a shorter work-out at home.
Good workout Friday evening! Feeling it in my shoulders this morning. Even though I classified myself as an Eternal Beginner, with 9 prescribed workouts, I'm feeling comfortable enough to progress on to FL II after next week's FL1-B #6.
FL1-A #6 :
Superset w/ 45 sec rest
Squats 3 x10x165
Cable Seated Rows to waist 2x10x150, 1x10x160
Superset w/ 45 sec rest
Supine Hip Extension 3x20xBW
DB Push Press 3x10x45
SuperSet w/ 45 sec rest
DB Rotational Lunges 3x12x12
Swiss Ball Crunch 3x115x50
No wonder you're exhausted. Burpees already have a squat and push-up component in them. You could probably do more more work, and burn more calories, if you subbed "tuck jumps" for burpees or throw in some pull-ups or a sit up variation. Just thinking.
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No wonder you're exhausted. Burpees already have a squat and push-up component in them. You could probably do more more work, and burn more calories, if you subbed "tuck jumps" for burpees or throw in some pull-ups or a sit up variation. Just thinking.
Thanks for stopping by Bill. I'll try tuck jumps my next Met OD. Not much of a jumper tho. But we'll see how high this guy can jump.
During last night's work-out I experienced both disappointment and satisfaction.
I improved on DL & RDL's.
Couldn't bench a full set the DB BP's with 50 lbs tonight.
Kept losing my balance off my right foot doing BSS's.
Even tho the magic wasn't with me tonight, #6 is behind me and FL II is ahead. I will rest the remainder of the week, doing Met OD, and practicing my BSS for FL II. FL II training will begin 2/25
FL I Workout B #6:
Superset w/ 45sec rest
Deadlifts 3 x10x175
DB Incline Bench Press: 1x5x50, 3x10x45 (couldn't get a full set with 50lbs. tonight)
Superset w/ 45sec rest
Bulgarian squats 3x10x12 (very ugly, very tragic)
Mixed-Grip Lat pulldown 3x10x125
SuperSet w/ 45sec rest
Romanian Deadlifts 3 x10x175
Elbow Touches 3x20xBW
Messed up a bit on the reps tonight, but in a good way. Reps should have been 12, but I mistakenly did 15. I should be able to bump my weight up next time for the correct reps of 12.
Great start tho. Looking forward to FL 2B
FL2-A #1 :
Superset w/ 60 sec rest
Front Squats 3 x15x90
Wide Grip Cable Seated Rows 3x15x160
Superset w/ 60 sec rest
Supine Hip Extension w/ Leg Curl 3x15xBW
Barbell Push Press 3x15x80
This was the first time in a long while that I performed front squats & they felt pretty good. After looking at other NROL training logs, I think I will bump the weight up closer to what I was pushing in back squats in FL 1.
The other lifts I will just incrementally increase.
Great to be back in the gym after taking a couple weeks off for flu & cold. Since I had just begun FL II before I got sick, I decided to restart FL II again.
And once again, as it was last time, again it was a great workout!
Looking forward to the BSS in "B" on Thursday.
FL2-A #1 :
Superset w/ 60 sec rest
Front Squats 3 x12x90
Wide Grip Cable Seated Rows 3x12x160
Superset w/ 60 sec rest
Supine Hip Extension w/ Leg Curl 3x12xBW
Barbell Push Press 3x12x80
Holy crap! I'm out for a couple weeks and I come back to find my log buried on page 5! Geeze!
All's well tho. I had a tough time shaking whatever the hell I was sick with. last night I restarted FLII with #1. I felt good to be back, aside from dealing with nimrods at the squat rack.
FL2-A #1 :
Superset w/ 60 sec rest
Front Squats 3 x12x90
Wide Grip Cable Seated Rows 3x12x160
Superset w/ 60 sec rest
Supine Hip Extension w/ Leg Curl 3x12xBW
Barbell Push Press 3x12x80
While my recent knee problems prompted a rest, work and homelife kept me away from the gym & my fitness goals far too long. I started back at the gym last night. I did 2 sets of various selections from FL2-A & B, using lower weights, just to see how much I lost during the downtime. And to test my knee out.
Good news is the sets felt good, and I haven't lost too much of my gains for my upper body. Bad news is my knee didn't respond in kind to the light squats and lunges. I'm going to have to come up with alternate methods for training my lower body. RDL's weren't bad tho.
I'll devise a new workout routine this week to continue on with. Any recommendations for lower-body training that is easy on the knees will be welcome.
Linear Mode
