NROL Supercharged log

pemtca

New Phase today!
28/7/14 Strength & Power 1 Workout A1

Warm-up & mobility

Core:
Plank in push-up position, feet elevated, one arm 2 x 30secs
Cable Chop & Reverse Lunge (4 plates on cable machine) 2 x 10 e/s

Strength & Power:
Deadlift warm-up
6 x 40kg
4 x 60kg

Dumbbell Bench Press warm-up
6 x 6kg (e/s)
4 x 8kg
2 x 10kg

Superset:
Deadlift 72.5kg
Dumbbell Bench Press 2 x 14kg
3 x 6, resetting between each DL rep

Hypertrophy & Endurance:

Superset:
Side lunge 12kg kettlebell
Kneeling Lat Pulldown 40.5/40.5
Overhead Step-up 6kg bar
Push-ups
2x15 (each side for side lung & O/H step-up)

Free Zone:
Jump squats
static lunges (2x8kg kb)
10 reps each (each side for lunges) as many rounds as possible in 5 mins
Got 4 rounds in

Stretching & foam rolling

pemtca

pemtca wrote: »

New phase today

...


Plank in push-up position, feet elevated, one arm 2 x 30secs

Is this the kill you until you die phase :eek:

pemtca

bluewolf wrote: »

Is this the kill you until you die phase :eek:

I know! It's a killer. You can pick from different core exercises but I'm trying to do stuff I haven't done before that is challenging for 30 seconds. To be honest the 15 reps on each side of the lunge & step-up were worse!

pemtca

6.6km run including 6 x 1min fast/2min recovery intervals

pemtca

Plenty of DOMS this morning. 25mins on the elliptical & plenty of stretching & 32 min easy run at lunchtime (5.3km)

pemtca

30/7/14 Strength & Power 1, Workout B1

Warm-up & mobility 10mins

Core:
Stability Ball side-plank 2 x 30secs each side
Stability Ball jackknife 2 x 10

Strength:

Squat warmup:
6x30kg
4x40kg
2x50kg

Superset -
Back Squat 57.5kg 3x6
Negative chin-up 3x3/4/4 (absolute killer - my arms were shaking on the 4th rep couldn't get any more)

Hypertrophy & Endurance:
Superset -
Single leg squat from box (holding 6kg dumbbell for balance - this is brutal - won't be increasing weight - aim is to increase range of motion)
Shoulder press (arms still fecked after the negative chin-ups so just managed 2x6kg dumbbells)
Forward lunge 2x9kg dumbbells
Inverted row
2x15 each (each side for squat & lunge)

Free Zone:
Front Squat 30kg
Romanian Deadlift 30kg
8reps of each x 4 rounds (as many rounds as possible in 5 mins)

Stretching etc.

pemtca

Sweet Jesus every muscle I have is sore today. Easy 5.35km at lunchtime to stretch out a bit

pemtca

1/08/14 Strength & Power 1 Workout A2

Warm-up & mobility

Core:
Plank in push-up position, feet elevated, one arm 2 x 30secs
Cable Chop & Reverse Lunge (4 plates on cable machine) 2 x 10 e/s

Strength & Power:
Superset:
Deadlift 72.5kg
Dumbbell Bench Press 2 x 14kg
3 x 6

Hypertrophy & Endurance:
Superset: Side Lunge 15kg plate
Lat Pulldown 35 on cable machine
Overhead Step-up 6kg bar
Push-ups
2x15 (each side for side lung & O/H step-up)

Free Zone:
Barbell Glute Bridge 54kg
Sit-ups
5 rounds of 8 reps each

ninamc

That looks like a great workout

pemtca wrote: »

1/08/14 Strength & Power 1 Workout A2

Warm-up & mobility

Core:
Plank in push-up position, feet elevated, one arm 2 x 30secs
Cable Chop & Reverse Lunge (4 plates on cable machine) 2 x 10 e/s

Strength & Power:
Superset:
Deadlift 72.5kg
Dumbbell Bench Press 2 x 14kg
3 x 6

Hypertrophy & Endurance:
Superset: 15kg plate
Lat Pulldown 35 on cable machine
Overhead Step-up 6kg bar
Push-ups
2x15 (each side for side lung & O/H step-up)

Free Zone:
Barbell Glute Bridge 54kg
Sit-ups
5 rounds of 8 reps each

pemtca

ninamc wrote: »

That looks like a great workout

I had to lie down for a bit at the end :eek:

ninamc

I had to lie down after reading it

pemtca wrote: »

I had to lie down for a bit at the end :eek:

pemtca

A leisurely 8km this morning. Serious DOMS in outer lower back area - presumably from deadlifts

pemtca

4/8/14 Strength & Power 1, Workout B2

Warm-up & mobility 10mins

Core:
Stability Ball side-plank 2 x 30secs each side
Stability Ball jackknife 2 x 10

Strength:

Squat warmup:
6x20kg
6x40kg
4x50kg
2x55kg

Superset -
Back Squat 60kg 3x6
Negative chin-up 3x4 (managed half a chin-up before the last set of negatives)

Hypertrophy & Endurance:
Superset -
Single leg squat from box
Shoulder press 2x7kg dumbbells
Forward lunge 2x10kg dumbbells
Inverted row
2x15 each (each side for squat & lunge)

Free Zone:
Front Squat 30kg
Romanian Deadlift 30kg
8reps of each x 4 rounds (as many rounds as possible in 5 mins)

30mins on the elliptical

Stretching etc.

pemtca

30 mins on the elliptical this morning, followed by a lot of stretching & foam rolling

pemtca

37 min easy (meaning slow!) run at lunchtime

pemtca

6/08/14 Strength & Power 1 Workout A3

Warm-up & mobility

Core:
Plank in push-up position, feet elevated, one arm 2 x 30secs
Cable Chop & Reverse Lunge (5 plates on cable machine) 2 x 10 e/s

Strength & Power:
DL Warm-up 20kg x 6, 40kg x 4, 60kg x 2
BP Warm-up 2x8kg x 6, 2x10kg x 4, 2x12kg x 2
Superset:
Deadlift 70kg (wasn't feeling great this morning so didn't attempt 72.5. 70 felt tough but was able to do 3 sets of 6 without breaks)
Dumbbell Bench Press 2 x 14kg
3 x 6

Hypertrophy & Endurance:
Superset: Side Lunge 2x8kg db
Lat Pulldown 35 on cable machine
Overhead Step-up 6kg bar
Push-ups
2 x 15 (each side for side lunge & O/H step-up)

Free Zone:
Jump squats
Tricep dips
7 rounds of 10 reps each in 5mins

pemtca

Meant to say as well I've been on a calorie deficit the last 4 weeks so the numbers haven't been going up that much. Should start to change next week cos I've lost the blubber & will be back to maintaining!

pemtca

7.7km run in 42 minutes. Felt great - perfect conditions

pemtca

8/8/14 Strength & Power 1, Workout B3

Warm-up & mobility 10mins

Core:
Stability Ball side-plank 2 x 35secs each side
Stability Ball jackknife 2 x 12

Strength:

Squat warmup:
6x20kg
6x30kg
4x40kg
2x50kg

Superset -
Back Squat 60kg 3x6
Negative chin-up 1st set - half a chin-up plus 4 negatives, 2nd set - cheated chin-up (jumped up to it a bit but pulled myself up the whole way to the bar - woo-hoo!) plus 4 negatives, 3rd set - half a chin-up plus 4 negatives


Hypertrophy & Endurance:
Superset -
Single leg squat from box
Shoulder press 2x7kg dumbbells
Forward lunge 2x10kg dumbbells
Inverted row
2x15 each (each side for squat & lunge)

Free Zone:
BB Glute Bridge 54kg
Sit-ups
8reps of each x 5 rounds (as many rounds as possible in 5 mins)

15mins on the elliptical including 10 x 30secs fast/30secs recovery

Stretching etc.

pemtca

Slow 8km this morning

pemtca

30 mins of running incorporating 10 mins of sprints (lamppost to lamppost!)

pemtca

12/08/14 Strength & Power 1 Workout A4

Warm-up & mobility

Core:
Plank, feet elevated, one arm 2 x 35secs
Cable Chop & Reverse Lunge (5 plates on cable machine) 2 x 10 e/s

Strength & Power:
Superset:
Deadlift 70kg/70kg/72.5kg
Dumbbell Bench Press 2 x 30lb
3 x 6

Hypertrophy & Endurance:
Superset: Side Lunge 16kg kb
Lat Pulldown 30 on cable machine
Overhead Step-up - not sure what weight the bar was - I used the EZ bar & couldn't find a weighing scales (in a different gym today)
Push-ups
2 x 15 (each side for side lunge & O/H step-up)

Free Zone:
Jump squats 10 reps
Romanian Deadlift 50kg 8 reps
4 rounds of each in 5mins

35 mins on the elliptical

pemtca

Slow 8km run this morning

pemtca

14/8/14 Strength & Power 1, Workout B4

Warm-up & mobility 10mins

Core:
Stability Ball side-plank 2 x 35secs each side
Stability Ball jackknife 2 x 12

Strength:

Squat warmup:
6x20kg
6x40kg
4x50kg
2x55kg

Superset -
Back Squat 60kg 3x6
Negative chin-up 1st set - 1 chin-up plus 5 negatives (jumped up to the first one), 2nd set-same 3rd set - 6 negatives


Hypertrophy & Endurance:
Superset -
Single leg squat from box
Shoulder press 2x8kg dumbbells
Forward lunge 2x12kg dumbbells
Inverted row
2x15 each (each side for squat & lunge)

Free Zone:
BB Glute Bridge 56.5kg
Sit-ups
8reps of each x 5 rounds (as many rounds as possible in 5 mins)

15mins on the bike including 10 x 30secs fast/30secs recovery
16 mins on elliptical with some sprints

Stretching etc.

pemtca

Around 6.5km this morning - very slow. Serious DOMS after yesterday's session

pemtca

8km this morning - slow first half, second half not too bad. 46 mins in total

pemtca

17/08/14 Strength & Power 1 Workout A5

Warm-up & mobility

Core:
Plank, feet elevated, one arm 2 x 35secs
Cable Chop & Reverse Lunge (5 plates on cable machine) 2 x 10 e/s

Strength & Power:
Superset:
Deadlift 72.5kg
Dumbbell Bench Press 2 x 14kg (tried 15kg but couldn't even get one rep:()
3 x 6

Hypertrophy & Endurance:
Superset: Side Lunge 16kg kb
Lat Pulldown 35 on cable machine
Overhead Step-up - 6kg bar I think
Push-ups
2 x 15 (each side for side lunge & O/H step-up)

Free Zone:
Kettlebell swings 16kg 10 reps
Burpees 10 reps
4 rounds of each in 5mins - nearly killed me

10 mins on the elliptical to cool down

ninamc

It's gas the damage even 1kg can do. But 14kg is brilliant all the same.

pemtca wrote: »

17/08/14 Strength & Power 1 Workout A5

Warm-up & mobility

Core:
Plank, feet elevated, one arm 2 x 35secs
Cable Chop & Reverse Lunge (5 plates on cable machine) 2 x 10 e/s

Strength & Power:
Superset:
Deadlift 72.5kg
Dumbbell Bench Press 2 x 14kg (tried 15kg but couldn't even get one rep:()
3 x 6

Hypertrophy & Endurance:
Superset: Side Lunge 16kg kb
Lat Pulldown 35 on cable machine
Overhead Step-up - 6kg bar I think
Push-ups
2 x 15 (each side for side lunge & O/H step-up)

Free Zone:
Kettlebell swings 16kg 10 reps
Burpees 10 reps
4 rounds of each in 5mins - nearly killed me

10 mins on the elliptical to cool down

pemtca

18/8/14 Strength & Power 1, Workout B5

Warm-up & mobility 10mins

Core:
Stability Ball side-plank 2 x 40secs each side
Stability Ball jackknife 2 x 14

Strength:

Squat warmup:
6x20kg
6x40kg
4x50kg
2x55kg

Superset -
Back Squat 62.5kg 3x6
Negative chin-up 1st set - 1 chin-up plus 5 negatives (jumped up to the first one), 2nd set-same 3rd set - 6 negatives


Hypertrophy & Endurance:
Superset -
Single leg squat from box
Shoulder press 2x8kg dumbbells
Forward lunge 2x12kg dumbbells
Inverted row
2x15 each (each side for squat & lunge)

Free Zone:
BB Glute Bridge 57.5kg
Sit-ups
8reps of each x 5 rounds (as many rounds as possible in 5 mins)

15mins on the bike including 10 x 30secs fast/30secs recovery
16 mins on treadmill

Stretching etc.

pemtca

8km in around 47 mins this morning