NROL Supercharged log

36 minute run at lunchtime yesterday.

15/10/14 Strength & Power III Workout D2

Warmup & mobility 10mins

Swiss Ball Rollouts 2 x 14

Chin-up/negatives:
3x6 - Got my first proper chin-up!! Three times!!! Rest of each set were negatives.

Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

Superset:
Romanian Deadlift 60kg
Jackknife Push-up
3x10

Free zone:
Step-up (on the very high box)/Jump squat
5 rounds of 10 reps each in 5 mins

Adducter machine
1x20@50
2x20@65

10 minutes on the elliptical
Stretching

ninamc wrote: »

Yay on the chin-ups Don't think I'll ever make one!!

Thank you - I thought I'd never get there either! Took me a while...

17/10/14 Strength & Power III Workout A3

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 12

Deadlift:

1x7x65kg
1x5x67.5kg
1x3x70kg
Realised in the middle of this that I should be doing 5/3/1 not 7/5/3, and to make matters worse should have been doing 6/4/2 last week! Anyway.
1x5x67.5kg
1x3x72.50kg
1x75kg
1x77.5kg
1x80kg

Superset:
Inverted Row
Forward Lunge 30kg BB
3x10

Superset:
DB Bench Press 3x12 (2x10kg db)
Spiderman Climbs 2x12 (6 each side)

Free zone:
Mountain climbers
Supermans
8 rounds of 10 reps each in 5 mins

Adductor machine:
1x20x50
2x20x75

10 minutes on the elliptical
Stretching

6.7km yesterday lunchtime. 30 minutes on the elliptical this morning, followed by plenty of foam rolling

22/10/14 Strength & Power III Workout C3

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 12

Squat:
1x6x20kg
1x4x40kg
1x2x50kg

1x5x62.5kg
1x3x65kg
1x1x67.5kg
1x5x65kg
1x3x67.5kg
1x1x70kg

Superset:
Inverted Row
Forward Lunge 30kg BB
3x10

Superset:
DB Bench Press 3x12 (2x10kg db)
Spiderman Climbs 2x12 (6 each side)

Free zone:
Mountain climbers
Supermans
8 rounds of 10 reps each in 5 mins

Adductor machine:
1x20x50
2x20x75

10 minutes on the elliptical
Stretching

24/10/14 Strength & Power III Workout D3 - final workout of the program

Warmup & mobility 10mins

Swiss Ball Rollouts 2 x 14

Chin-up/negatives:
3x6 - 1 proper chin-up in each set - rest of each set were negatives.

Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

Superset:
Romanian Deadlift 60kg
Jackknife Push-up
3x10

Free zone:
Step-up (on the very high box)/Jump squat
5 rounds of 10 reps each in 5 mins

Adducter machine
1x20@50
2x20@75

25 minutes on the elliptical
Stretching

Very happy with the program overall - I'm definitely leaner with more definition esp. in upper body. Taking a week off before starting Strong Curves - I'll start a new log for that. Thanks for reading!

ninamc wrote: »

Really enjoyed your log, your work ethic is phenomenal
Only thing I would say on your squat video is you don't seem to take too long in your set-up at all. I think if you were going to progress and go heavier with squats, take a bit more time settling the bar and pulling it tight into your back. Not sure how concerned you are with breathing to your belly either? I just know it would take me probably 20 seconds to set-up. And also maybe try it in converse? Looking forward to reading your next chapter.

Good tips - thanks a mill!