Advertisement
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
If we do not hit our goal we will be forced to close the site.

Current status: https://keepboardsalive.com/

Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
https://www.boards.ie/group/1878-subscribers-forum

Private Group for paid up members of Boards.ie. Join the club.

NROL Supercharged log

123468

Comments

  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    21/08/14 Strength & Power 1 Workout A6

    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
    3 x 6

    Hypertrophy & Endurance:
    Superset: Side Lunge 2x9kg 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:
    Kettlebell swings 16kg 10 reps
    Jump squats 10 reps
    6 rounds of each in 5mins

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

    Stretching


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    another 8km in 47mins approx this morning. legs a bit sore from yesterday


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5.6km in 31mins


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Last workout of strength & power 1 this morning. In a hotel gym with limited enough equipment so had to modify a bit here & there
    25/8/14 Strength & Power 1, Workout B6

    Warm-up & mobility 10mins

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

    Strength:

    Squat warmup (no rack so had to use the smith machine - felt really weird):
    6x20kg
    6x40kg
    4x50kg
    2x55kg

    Superset -
    Back Squat 67/62.5/62.5kg on the first set had a 25kg plate on instead of one of the 20kgs by mistake -was nowhere near parallel!
    Negative chin-up
    3x6

    Hypertrophy & Endurance:
    Superset -
    Single leg squat from box
    Shoulder press ezbar 15kg
    Forward lunge 2x12.5kg dumbbells
    Inverted row
    2x15 each (each side for squat & lunge)

    Free Zone:
    Jump squats
    Plank jacks
    10reps of each x 10 rounds (as many rounds as possible in 5 mins)

    30mins on elliptical with some sprints

    Stretching etc.


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    40mins of slow running this morning


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    8.35 km in around 50mins


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5.65km in 31 mins this morning


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Ran for an hour this afternoon - hadn't done that in a while! Covered around 10.75km


  • Posts: 81,310 CMod ✭✭✭✭ Kylee Inexpensive Sewage


    That's awesome :D


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Back in the gym after a week off
    1/9/14 Strength & Power II Workout A1

    Warm-up & mobility 10mins

    Core: Swiss ball rollout 2 x 10

    Squat warmup:
    6x20kg
    6x40kg
    4x50kg
    2x55kg

    Squat: 4 x 5 @ 62.5kg (max effort for 5 reps), 1 x 8 @ 55kg (90% of max for 8 reps). Still not getting low enough with 62.5kg so gonna stick with it for a while

    Superset:
    Dumbbell shoulder press 2 x 10kg
    Single leg romanian deadlift 20kg dumbbell
    3 x 8

    Superset:
    Inverted row 3 x 8
    Farmers walk 2 x 30secs (2 x 17.5kg dumbbells)

    Free Zone:
    Box jumps (more like a high step, around 9/10 inches I'd say)
    Plank Jacks
    6 sets of 10 reps each in 5 mins

    15 mins on the elliptical


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Just over 6km in 34 minutes at lunchtime


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    28 minutes on the elliptical this morning and a 5.66km run (33mins) at lunchtime. Legs destroyed after yesterday


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    3/9/14 Strength & Power 2 Workout B1

    Core: Swiss ball jackknifes 2x14

    Chin-ups 3x6 negatives (jumped up to the first one each time & got a cheated chin-up!)

    Superset:
    Static lunge rear foot elevated 2 x 15kg
    Push-ups
    3 x 8

    Superset:
    Dumbbell 3 point row 3 x 12 (16kg/14kg/14kg) got the 16kg reps but knew form was awful so dropped it down for the other sets - still really tough
    Romanian Deadlift 3 x 8 (50kg)

    Free zone:
    Glute bridge 60kg
    Sit-ups
    5 rounds of 8 reps each in 5 minutes

    18minutes on the elliptical, just cos I had the time!


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Really slow 5.5km run at lunchtime


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5/9/14 Strength & Power II Workout C1

    Warm-up & mobility 10mins

    Core: Swiss ball rollout 2 x 10

    Deadlift: 2 x 5 @ 75kg (PR, Yaaay!),
    2 x 5 @ 72.5kg,
    1 x 8 @ 65kg

    Superset:
    Dumbbell shoulder press 2 x 10kg
    Single leg romanian deadlift 20kg dumbbell
    3 x 8

    Superset:
    Inverted row 3 x 8
    Farmers walk 2 x 30secs (2 x 18kg dumbbells)

    Free Zone:
    Overhead walking lunge 14kg bar
    Tricep dips
    5 sets of 10 reps each in 5 mins

    15 mins on the elliptical, 4mins fast 1min recovery x 3


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Ran for an hour this morning - slow, just covered over 10km


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    8/9/14 Strength & Power 2 Workout D1/A2 hybrid
    Have to workout two days in a row so splitting D1/A2 into Upper/Lower

    D1/A2 Upper split

    Core: Swiss ball jackknife 2 x 12

    Bench Press: 1 x 30kg x 5, 1 x 30kg x 4, 2 x 27.4kg x 5, 1 x 25kg x 8
    Did this in the squat rack with the safety bars. Felt weird, but I haven't benched with a barball before

    Superset:
    Shoulder Press 2 x 10kg/2 x 9kg/2 x 9kg
    Push-ups
    3 x 8

    Superset:
    Dumbbell 3 point row 3 x 12@ 14kg
    Inverted row 3 x 8

    Free Zone:
    Mountain climbers x 20
    Tricep dips x 10
    8 sets in 5 mins

    Elliptical - 20mins including fast sections randomly


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Around 6.6km at lunchtime in 37mins


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    9/9/14 Strength & Power 2 Workout D1/A2 hybrid

    D1/A2 Lower split

    Warm-up & mobility 10 mins

    Core: Swiss ball rollout 2 x 12

    Squat:
    6 x 20kg
    6 x 40kg
    4 x 50kg
    2 x 55kg
    4 x 5 x 62.5kg
    1 x 8 x 55kg

    Superset:
    Shoulder Press 2 x 10kg/2 x 9kg/2 x 9kg
    Push-ups
    3 x 8

    Superset:
    Split Squat rear foot elevated 2 x 15kg db
    Single Leg Romanian Deadlift 20kg db
    3 x 8

    Superset:
    Romanian Deadlift 3 x 8 x 50kg
    Farmers Walks 2 x 18kg db, 2 x 30secs

    Free Zone:

    Glute Bridge 60kg
    Sit-ups
    5 sets of 8 reps each in 5 mins

    Elliptical - 10mins steady pace

    Stretching


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    6km at lunchtime in 31:50 with some good tempo kilometers in the middle


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    11/9/14 Strength & Power 2 Workout B2

    Core: Swiss ball jackknifes 2x14

    Chin-ups 3x6 negatives (jumped up to the first one each time & got a cheated chin-up!)

    Superset:
    Static lunge rear foot elevated 2 x 15kg
    Push-ups
    3 x 8

    Superset:
    Dumbbell 3 point row 3 x 12 (14kg)
    Romanian Deadlift 3 x 8 (52.5kg)

    Free zone:
    Overhead walking lunges 14kg
    Plank Jacks
    6 rounds of 10 reps each in 5 minutes

    10 minutes on the elliptical

    Nothing felt good this morning, but I got it done!


  • Posts: 81,310 CMod ✭✭✭✭ Kylee Inexpensive Sewage


    that's the way :cool:


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5.9km in 32.5 mins at lunchtime


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    45 mins on the elliptical including 10 x 1 min sprints and 5 mins of hill climbing


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    Slow hour-long run this morning


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    15/9/14 Strength & Power II Workout C2

    Warm-up & mobility 10mins

    Core: Swiss ball rollout 2 x 12

    Deadlift: 4 x 5 @ 75kg
    1 x 8 @ 67.5kg

    Superset:
    Dumbbell shoulder press 2 x 10kg
    Single leg romanian deadlift 20kg dumbbell
    3 x 8

    Superset:
    Inverted row 3 x 8
    Farmers walk 2 x 35secs (2 x 20kg dumbbells)

    Free Zone:
    Glute Bridge 62.5kg, Sit-ups
    5 sets of 8 reps each in 5 mins

    12 mins on the elliptical


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    38min run at lunchtime covering around 6.8km


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    20 easy minutes on the elliptical, with 2 x 5 mins on the stationery bike, incorporating 8x20sec tabata intervals in each (10secs rest)


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5.3km in 30mins 30secs at lunchtime


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    17/09/2014 Strength & Power II Workout D2

    Warmup & mobility 10mins

    Core: Swiss Ball Jackknife 2 x 14


    Bench warmup:
    6x20kg
    4x22.5kg

    Bench Press:
    1x5x30kg
    3x5x27.5kg
    1x8x25kg

    Superset:
    Split squat, rear foot elevated (2x15kgdb)
    Push-ups
    3x8

    Superset:
    Dumbbell 3 point row 3 x 12 (14kg)
    Romanian Deadlift 3 x 8 (52.5kg)

    Free zone:
    Overhead walking lunges 14kg
    Tricep Dips
    6 rounds of 10 reps each in 5 minutes

    20 minutes on the elliptical


Advertisement