NROL Supercharged log

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28/3/14 Basic Training 4 Workout A3

Warm-up & range of motion work 10mins

Swiss ball rollout 2x10

Reverse Lunge & shoulder press 2x10 (2x6kg db)

Superset:
Deadlift 50kg/52.5kg/55kg/55kg
T Push-up
4x10

Superset:
Crossover step-up 14kg db
Inverted Row (Lat pulldown for the last set as no bar free)
4x10

Metabolic set:
Romanian Deadlift 52.5kg
Push-up
Farmers walk 2x20kg db
Standing Cable Row 40
2x20secs each, no rest. Epic fail on the second set of Romanian DLs - grip went after three reps, tried again same thing happened.

Stretching & foam rolling to finish

pemtca

Back in action today after an enforced week off with a bad cold.

7/04/14 Basic Training 4 Workout B3

Side plank, feet elevated 2 x 30secs each side

Romanian Deadlift & Row 2x10 (27.5kg)

Superset:
Front Squat (27.5kg)
Dumbell 3 point row (14kg)
3x10

Superset:
Split squat, rear foot elevated (2x14kg db)
Dumbell bench press 2x10kg db
3x10

Metabolic set:
Goblet Squat 20kg
Kneeling lat pulldown 76.5
Walking lunges 2x8kg db
Dumbell shoulder press 2x6kg
2x20secs each, no rest

Stretching & foam rolling

pemtca

Did a lunchtime run yesterday as well - 5k in around 28mins

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8/4/14 Lunchtime run 5.2km in 29 mins

9/4/14 Basic Training 4 Workout A4

Warm-up & range of motion work 10mins

Swiss ball rollout 4x5

Reverse Lunge & shoulder press 2x10 (2x6kg db)

Superset:
Deadlift 55
T Push-up
3x10

Superset:
Crossover step-up 15kg db
Inverted Row
3x10

Metabolic set:
Romanian Deadlift 50kg
Push-up
Farmers walk 2x20kg db
Standing Cable Row 25
2x20secs each, no rest.

Stretching & foam rolling to finish

pemtca

11/04/14 Basic Training 4 Workout B4

Side plank, feet elevated 2 x 30secs each side

Romanian Deadlift & Row 2x10 (30kg) - struggled with the last few reps

Superset:
Front Squat (32.5kg)
Dumbell 3 point row (15kg)
3x10

Superset:
Split squat, rear foot elevated (2x15kg db)
Dumbell bench press 2x10kg db
3x10

Metabolic set:
Goblet Squat 20kg
Kneeling lat pulldown 76.5
Walking lunges 2x8kg db
Dumbell shoulder press 2x6kg
2x20secs each, no rest

Stretching & foam rolling

pemtca

Forgot to put in yesterday's run
10/4/14 5.65km in 33 mins

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New phase today - Hypertrophy I
14/4/14 Hypertrophy 1, Workout A1

Warm-up

Plank, feet elevated on step 2 x 30secs
Swiss ball rollout 4 x 5

Superset:
Single Leg Romanian Deadlift (15kg db)
Dumbbell Bench Press (2 x 12kg db)
4 x 6

Superset:
Deadlift (50kg/55kg/57.5kg/60kg)
Dumbbell 3 point row (15kg db)
4 x 6

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 with just the bar

Stretching/foam rolling

pemtca

5.2km lunchtime run in 28 mins

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5km run in 28.5 mins

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16/04/2014 Hypertrophy 1 Workout B1

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x10kg dumbbells)
Dumbbell Shoulder Press (2x8kg dumbbells)
1x10 (forgot I was supposed to be doing 12 for the sets)
2x12

Squat warm-up
6x20kg
6x30kg

Superset:
Squat (40kg/45kg/47.5kg) kept these fairly light to focus on getting below parallel
Inverted row
3x12

Mixed complex
DB Squat (2x8kg db)
Standing Row (2x8kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

Really slow 6.5km run yesterday.

18/4/14 Hypertrophy 1, Workout A2

Warm-up

Plank, feet elevated on step 2 x 30secs
Swiss ball rollout 4 x 5

Superset:
Single Leg Romanian Deadlift (8kg db)
Dumbbell Bench Press (2 x 6kg db)
2 x 20

Superset:
Romanian Deadlift 40kg
Dumbbell 3 point row (8kg db)
2 x 20

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 with just the bar

pemtca

Really slow 5km run today- absolutely wrecked

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5km run - think around 28mins (battery died midway) so a fair bit faster than yesterday!

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23/04/2014 Hypertrophy 1 Workout B2

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x15kg dumbbells first set - wasn't getting good range of motion so dropped to 14kg for the rest)
Dumbbell Shoulder Press (2x10kg dumbbells)
4x6

Squat warm-up
4x30kg
4x40kg

Superset:
Squat (50kg/52.5kg/55kg/57.5kg)
Inverted row
4x6

Mixed complex
DB Squat (2x9kg db)
Standing Row (2x9kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

5km run in 27mins 30secs

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25/4/14 Hypertrophy 1, Workout A3

Warm-up & mobility 10mins

Plank, feet elevated on step 1 x 30secs, 1 x 35secs
Swiss ball rollout 1 x 10, 2 x 5

Superset:
Single Leg Romanian Deadlift (10kg db)
Dumbbell Bench Press (2 x 8kg db)
3 x 12

Superset:
Deadlift 50kg
Dumbbell 3 point row (12kg db)
3 x 12

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 22.5kg

Stretching & foam rolling

pemtca

28/04/2014 Hypertrophy 1 Workout B3

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x8kg dumbbells)
Dumbbell Shoulder Press (2x6kg dumbbells)
2x20

Squat warm-up
5x20kg
5x30kg

Superset:
Squat (40kg)
Half-kneeling lat pulldown (45 on the cable machine)
2x20

Mixed complex
DB Squat (2x9kg db)
Standing Row (2x9kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

5.65km lunchtime run in 33 mins

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5.1km run in 27mins

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30/4/14 Hypertrophy 1, Workout A4

Warm-up

Plank, feet elevated on step 2 x 35secs
Swiss ball rollout 4 x 5

Superset:
Single Leg Romanian Deadlift (15kg db)
Dumbbell Bench Press (2 x 12.5kg db)
4 x 6

Deadlift warmup: 5x40kg, 5x50kg
Superset:
Deadlift (55kg/57.5kg/60kg/62.5kg)
Dumbbell 3 point row (16kg db)
4 x 6

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 22.5kg

Stretching/foam rolling

pemtca

Did 5.45km run yesterday in 31mins

02/05/2014 Hypertrophy 1 Workout B4

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x10kg dumbbells)
Dumbbell Shoulder Press (2x9kg dumbbells)
3x12


Superset:
Goblet Squat (16kg/20kg/22.5kg)
Inverted row (1 set) then Lat Pulldowns (35 on cable machine)
3x12

Back Squat 47.5kg x 12, 50kg x 12

Mixed complex
DB Squat (2x10kg db)
Standing Row (2x10kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

1/2 hour of yoga yesterday, and a 5.2km run in 28 mins

7/05/14 Hypertrophy 1, Workout A5

Warm-up

Plank, feet elevated on step 2 x 40secs
Swiss ball rollout 2 x 10

Superset:
Single Leg Romanian Deadlift (9kg db)
Dumbbell Bench Press (2 x 7kg db)
2 x 20

Superset:
Romanian Deadlift 42.5kg
Dumbbell 3 point row (9kg db)
2 x 20

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 22.5kg

Barbell Hip Thrusts 3 x 8 @ 22.5kg - first time doing these, felt a bit awkward.

Stretching & foam rolling

pemtca

5.25km run in 28 mins

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9/05/2014 Hypertrophy 1 Workout B5

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x15kg dumbbells
Dumbbell Shoulder Press (2x10kg dumbbells)
4x6

Squat warm-up
5x20kg
5x30kg
5x40kg

Superset:
Squat (52.5kg/55kg/57.5kg/60kg - found the 60 really tough)
Inverted row
4x6

Mixed complex
DB Squat (2x10kg db)
Standing Row (2x10kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

12/05/14 Hypertrophy 1, Workout A6

Warm-up & mobility 10mins

Plank, feet elevated on step 2 x 45secs
Swiss ball rollout 2 x 10

Superset:
Single Leg Romanian Deadlift (12kg db)
Dumbbell Bench Press (2 x 9kg db)
3 x 12

Superset:
Deadlift 52.5kg
Dumbbell 3 point row (12.5kg db)
3 x 12

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 22.5kg

Stretching & foam rolling

pemtca

Tuesday:5.3km in 29 mins
Today: 10 min warmup jog, 10x30secs sprints, 30 secs rest for each apart from 1 min rest on the 5th, 10min jog to cool down

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15/05/2014: 5.45km in 31:30

16/05/2014 Hypertrophy 1 Workout B6

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x6kg dumbbells)
Dumbbell Shoulder Press (2x6kg dumbbells)
2x20

Squat warm-up
5x20kg
5x30kg
5x40kg

Superset:
Squat (42.5kg)
Inverted row
2x20

Mixed complex
DB Squat (2x10kg db)
Standing Row (2x10kg db)
Push-up
3x8

Barbell Hip Thrust
3x8 (14kg, 24kg, 34kg)

Stretching & foam rolling

pemtca

19/05/2014 Hypertrophy 2, Workout A1

Warm-up & range of motion work - 10 mins

Plank in push-up position, feet elevated, one arm raised 2x30secs
Swiss ball jackknife 2x10

Squat warm-up
4x20kg
4x30kg
4x40kg
4x50kg

Superset:
Back Squat (62.5kg/62.5kg/60kg/60kg)
Inverted row
4x4

Superset:
Bulgarian Split Squat (2x15kg dumbbells)
Dumbbell Shoulder Press (2x12kg dumbbells)
4x4

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x5 25kg

Stretching & foam rolling

pemtca

Can't run this week as I have pain & inflammation in left shin - possible recurrence of shin-splints.
So 25mins on the stationary bike this morning - 5 min warm-up, 10x30sec sprint, 30sec rest, then climbing incline from 7 to 17 upping by 1 every 30 secs. 5 min cool down
Stretching & foam rolling

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22/05/14 Hypertrophy 2, Workout B1

Warm-up & mobility 10mins

Side Plank, feet elevated on step, one leg off 2 x 30secs each side
Half-kneeling Cable Chop 2x10 each side (20, 25 on cable machine)

Superset:
Deadlift 62.5kg
Dumbbell 3 point row (16kg db)
3 x 8
Superset:
Single Leg Romanian Deadlift (15kg db)
Dumbbell Shoulder Press (2 x 10kg db) - should have been db bench press - got mixed up!
3 x 8

Mixed complex
DB Squat (2x12kg db)
Standing Row (2x12kg db)
Push-up
5x5



Stretching & foam rolling