NROL Supercharged log

pemtca

Serious DOMS today! 6.5km slow run to ease out the muscles

pemtca

5.7km run-19 mins steady, 8x30secs sprint/30secs rest, jog to finish

pemtca

7/07/2014 Hypertrophy 3 Workout B3

Warm-up/mobility 10mins

Swiss ball rollouts 2x10

Superset:
Single Leg Romanian Deadlift (12.5kg db)
Dumbbell Bench Press (2 x 9kg db)
2x15

Squat warmup:
5x20kg
5x25kg
5x30kg
5x40kg

Superset:
Back Squat (50kg)
Inverted row
2x15

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x6

Barbell Glute Bridge 54kg
3x8

4 x negative chin-ups

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

Lunchtime run: 7min warmup, then 1min fast/2min recovery x 6, 5min cool-down

pemtca

25 mins on the elliptical this morning, followed by 15 mins stretching/mobility

pemtca

Lunchtime run - 5.4km in 31:40

pemtca

9/07/14 Hypertrophy III Workout A4

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x16kg dumbbells)
Dumbbell Shoulder Press (2x12.5kg dumbbells)
4x5

Superset:
Deadlift (72.5/72.5 PR/70/70kg
Dumbbell 3 point row (18kg db)
4x5

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching

pemtca

5.7km run in 32 mins

pemtca

11/07/2014 Hypertrophy 3 Workout B4

Warm-up/mobility 10mins

Swiss ball rollouts 2x10

Superset:
Single Leg Romanian Deadlift (17.5kg db)
Dumbbell Bench Press (2 x 12.5kg db)
3x10

Squat warmup:
5x20kg
5x30kg
5x40kg

Superset:
Back Squat (52.5kg)
Inverted row
3x10

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x6


Tabata intervals on the bike - 9 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

6km run in just under 36 mins

pemtca

14/7/14 Hypertrophy 3 Workout A5

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x10kg dumbbells)
Dumbbell Shoulder Press (2x9kg dumbbells)
2x15

Superset:
Romanian Deadlift 47.5kg
Dumbbell 3 point row (14kg db)
2x15

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Barbell Glute Bridge 56.5kg
3x8

Tabata intervals on the bike - 10 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

5.7km in 32 mins.

pemtca

25mins on the elliptical this morning, incorporating sprints, hills & varying resistance. 5.2km slow run at lunchtime.

pemtca

16/07/2014 Hypertrophy 3 Workout B5

Warm-up/mobility 10mins

Swiss ball rollouts 2x10

Superset:
Single Leg Romanian Deadlift (20kg db)
Dumbbell Bench Press (2 x 14kg db)
4x5 (tried 15kg on first set of DBBP but couldn't get the last rep so dropped back to 14kg)

Squat warmup:
5xbodyweight
4x40kg
4x50kg

Superset:
Back Squat (57.5kg)
Inverted row
4x5

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x6

Tabata intervals on the bike - 10 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

5.7km lunchtime run in approx. 31 mins

pemtca

18/7/14 Hypertrophy III Workout A6

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x15kg dumbbells)
Dumbbell Shoulder Press (2x10kg dumbbells)
3x10

Superset:
Deadlift 65kg
Dumbbell 3 point row (16kg db)
3x10

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Tabata intervals on the bike : 10 x 20secs/10secs

Didn't increase weight on anything since the last time I did 3x10 for these (workout A3) but struggled less with the DL & DPSP.

Stretching & foam rolling

ninamc

Can I ask what you do your Bulgarian Split Squat off? Reading different things, some specifying a bench others merely a high step. Trying to factor in a few exercises that will help with my balance and co-ordination.

pemtca wrote: »

18/7/14 Hypertrophy III Workout A6

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x15kg dumbbells)
Dumbbell Shoulder Press (2x10kg dumbbells)
3x10

Superset:
Deadlift 65kg
Dumbbell 3 point row (16kg db)
3x10

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Tabata intervals on the bike : 10 x 20secs/10secs

Didn't increase weight on anything since the last time I did 3x10 for these (workout A3) but struggled less with the DL & DPSP.

Stretching & foam rolling

pemtca

I use a bench - I feckin HATE Bulgarian Split Squats - they're my least favourite exercise in my current program. Going into a new phase week after next & can't wait to dump them!

ninamc

Thanks for that. Have visions of falling sideward, forwards, every which way but I'll give them a go

pemtca wrote: »

I use a bench - I feckin HATE Bulgarian Split Squats - they're my least favourite exercise in my current program. Going into a new phase week after next & can't wait to dump them!

Alf Veedersane

ninamc wrote: »

Thanks for that. Have visions of falling sideward, forwards, every which way but I'll give them a go

It doesn't really matter what you use. Usually something 18-24" will suffice, depending on your height.

Just don't have the front leg too close or you'll put too much stress on the front knee.

pemtca

6.7km run in around 40mins

pemtca

21/07/2014 Hypertrophy 3 Workout B6

Warm-up/mobility 10mins

Swiss ball rollouts 2x10

Superset:
Single Leg Romanian Deadlift (14kg db)
Dumbbell Bench Press (2 x 10kg db)
2x15

Squat warmup:
5x20kg
5x30kg
5x40kg

Superset:
Back Squat (52.5kg)
Inverted row
2x15

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x6

Barbell Glute Bridge 59kg
3x8

Tabata intervals on the bike - 10 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

6.3km tempo run with a good 15mins of decent pace (for me) in the middle

pemtca

30 mins on the elliptical this morning, some hills, some sprints, some high resistance.

pemtca

5.2km slow run at lunchtime

I feel like I should start doing mornings AND lunchtimes ^^

pemtca

bluewolf wrote: »

I feel like I should start doing mornings AND lunchtimes ^^

Ha! There's a group of us at work that run 2/3 times a week - it's fairly leisurely most of the time!

pemtca

5 slow kilometres this morning. No weights for the rest of the week - final phase of supercharged starts next Monday

pemtca

6.7km in around 36mins

pemtca

25/07/14 15mins on the crosstrainer, 15mins on rowing machine & 15mins on arctrainer - varying speed/resistance/incline

pemtca

Just over 7km in around 43mins, included one really long, really steep hill - felt like I was practically walking up it