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- Thread starter tonymcclellan
- Start date
Feb 22 Workout A 3
Superset
Squat
2x15@135
1x12@145
Cable Row
Superset
Supine Hip Extension
1x12
2x12@10
DB Push Press
3x12@35
Superset
DB Lunge w/Rotation
3x12@25
Swiss Ball Crunch
3x12@25
I was squatting and forgot it was a 12 rep day. Also the cable row machine was being used heavily so there were no rows today
Superset
Squat
2x15@135
1x12@145
Cable Row
Superset
Supine Hip Extension
1x12
2x12@10
DB Push Press
3x12@35
Superset
DB Lunge w/Rotation
3x12@25
Swiss Ball Crunch
3x12@25
I was squatting and forgot it was a 12 rep day. Also the cable row machine was being used heavily so there were no rows today
Last edited:
Hey Tony!
Looks awesome.. Yeah it can be hard on those supersets to get on whatever machine at the exact time you are supposed to.. Maybe next time if it happens substitute another form of row.. or just ask someone if you can cut in with them. THats what i do..
Or..
When all else fails.. just give someone a dirty look to move it.... haha.. jk!
Looks awesome.. Yeah it can be hard on those supersets to get on whatever machine at the exact time you are supposed to.. Maybe next time if it happens substitute another form of row.. or just ask someone if you can cut in with them. THats what i do..
Or..
When all else fails.. just give someone a dirty look to move it.... haha.. jk!
Feb 24 Workout B 3
Superset
DL
1@65
1@95
2x12@165
1x12@175
DB Incline CP
1@25
1@35
3x12@50
Superset
Bulgarian Split Squat
2x12@15
1x12@20
Mixed Grip Lat Pulldown
3x12@130
Superset
RDL
2x12@165
1x8@165
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x12@25
Grip again went on the RDLs before I could complete the reps. This workout was really good, increased the weight nicely.
Overhead Shrug
3x10@BB
Superset
DL
1@65
1@95
2x12@165
1x12@175
DB Incline CP
1@25
1@35
3x12@50
Superset
Bulgarian Split Squat
2x12@15
1x12@20
Mixed Grip Lat Pulldown
3x12@130
Superset
RDL
2x12@165
1x8@165
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x12@25
Grip again went on the RDLs before I could complete the reps. This workout was really good, increased the weight nicely.
Overhead Shrug
3x10@BB
Last edited:
Feb 25 Workout A 4
Superset
Squat
1@65
1@95
1@115
2x12@145
1x12@150 (+5)
Cable Row
1@12.5
1@27.5
3x12@50
Superset
Supine Hip Extension
3x12@25 (+15)
DB Push Press
3x12@40 (+5)
Superset
DB Lunge w/Rotation
3x12@25
Swiss Ball Crunch
3x12@25
Superset
Squat
1@65
1@95
1@115
2x12@145
1x12@150 (+5)
Cable Row
1@12.5
1@27.5
3x12@50
Superset
Supine Hip Extension
3x12@25 (+15)
DB Push Press
3x12@40 (+5)
Superset
DB Lunge w/Rotation
3x12@25
Swiss Ball Crunch
3x12@25
Mar 1 Workout B 4
Superset
DL
1@45
1@65
1@95
1@145
3x12@175 (+10)
DB Incline CP
1@25
1@30
1@40
3x12@55 (+5)
Superset
Bulgarian Split Squat
3x12@20
Mixed Grip Lat Pulldown
1x12@125
2x12@130
Superset
RDL
1x12@145 (-20)
2x12@165
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x12@25
I forgot to add the small plate on the first set of mixed grip lat pulldowns.
Superset
DL
1@45
1@65
1@95
1@145
3x12@175 (+10)
DB Incline CP
1@25
1@30
1@40
3x12@55 (+5)
Superset
Bulgarian Split Squat
3x12@20
Mixed Grip Lat Pulldown
1x12@125
2x12@130
Superset
RDL
1x12@145 (-20)
2x12@165
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x12@25
I forgot to add the small plate on the first set of mixed grip lat pulldowns.
Mar 3 Workout A 5
Superset
Squat
1@65, 95, 125, 145
3x10@165
Cable Row (used BB row since machine was out of order)
1@45, 65
1x10@85
1x10@90
1x10@95
Superset
Supine Hip Extension
3x10@25
DB Push Press
3x10@45
Superset
DB Lunge w/Rotation
3x10@25
Swiss Ball Crunch
3x10@35
At the end:
OH Shrug
3x10@BB
Superset
Squat
1@65, 95, 125, 145
3x10@165
Cable Row (used BB row since machine was out of order)
1@45, 65
1x10@85
1x10@90
1x10@95
Superset
Supine Hip Extension
3x10@25
DB Push Press
3x10@45
Superset
DB Lunge w/Rotation
3x10@25
Swiss Ball Crunch
3x10@35
At the end:
OH Shrug
3x10@BB
Mar 4 Workout B 5
Superset
DL
1@45, 65, 95, 115, 145
3x10@185
DB Incline CP
1@25, 35, 40
3x10@60
Superset
Bulgarian Split Squat
3x10@25
Mixed Grip Lat Pulldown
3x10@140
Superset
RDL
3x10@175
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x10@35
Todays workout was a real ass kicker. I thought I was happy to be in the 10 rep range, but with only 45 sec rest periods, it wasnt so fun. The deads and ICP were extremely difficult to get through.
One of the best workouts Ive had in awhile however.
Superset
DL
1@45, 65, 95, 115, 145
3x10@185
DB Incline CP
1@25, 35, 40
3x10@60
Superset
Bulgarian Split Squat
3x10@25
Mixed Grip Lat Pulldown
3x10@140
Superset
RDL
3x10@175
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x10@35
Todays workout was a real ass kicker. I thought I was happy to be in the 10 rep range, but with only 45 sec rest periods, it wasnt so fun. The deads and ICP were extremely difficult to get through.
One of the best workouts Ive had in awhile however.
Mar 7 Workout A 6
Superset
Squat
1@65, 95, 115, 145
3x10@165
Cable Row (used BB row since machine was out of order)
1@65, 85
1x10@100
2x10@105
Superset
Supine Hip Extension
3x10@25
DB Push Press
3x10@40 (-5)
Superset
DB Lunge w/Rotation
3x10@30 (+5)
Swiss Ball Crunch
3x10@35
I just realized that I was using the wrong weight for the push presses. I accidentally checked my numbers for A 4 and used that weight. It felt kind of light, but I didnt up it.
This was the last A workout and it was a good one. Im really impressed so far by Fat Loss I. Today is the final B workout. I do feel stronger and have lost 1% body fat as well.
Superset
Squat
1@65, 95, 115, 145
3x10@165
Cable Row (used BB row since machine was out of order)
1@65, 85
1x10@100
2x10@105
Superset
Supine Hip Extension
3x10@25
DB Push Press
3x10@40 (-5)
Superset
DB Lunge w/Rotation
3x10@30 (+5)
Swiss Ball Crunch
3x10@35
I just realized that I was using the wrong weight for the push presses. I accidentally checked my numbers for A 4 and used that weight. It felt kind of light, but I didnt up it.
This was the last A workout and it was a good one. Im really impressed so far by Fat Loss I. Today is the final B workout. I do feel stronger and have lost 1% body fat as well.
Mar 8 Workout B 6
Superset
DL
1@65, 95, 115, 145
3x10@185
DB Incline CP
1@25, 35, 45
3x10@60
Superset
Bulgarian Split Squat
3x10@25
Mixed Grip Lat Pulldown
3x10@140
Superset
RDL
3x10@175
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x10@35
Thats the end of Fat Loss I folks. Time for a week off.
Superset
DL
1@65, 95, 115, 145
3x10@185
DB Incline CP
1@25, 35, 45
3x10@60
Superset
Bulgarian Split Squat
3x10@25
Mixed Grip Lat Pulldown
3x10@140
Superset
RDL
3x10@175
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
3x10@35
Thats the end of Fat Loss I folks. Time for a week off.
Well I just returned from home yesterday after traveling through the terrible snow on I-80 in Pennsylvania. I weighed myself this morning and I've gained four pounds, nice!! I was gonna begin Fat Loss II today, but found out my gym was closed because of Spring Break last week. Im not sure if Ill start tomorrow since my son is sick and apparently so is his cousin who my mother in law watches as well. I may begin on Wednesday, but we'll see.
Im keeping my same four day a week schedule, W, Th, Sa, Su. FL II is two workouts, 6x each, just like before. Goal is still body fat reduction through summer. Then it will be a bulk from around Aug-Sep until next March most likely.
Im keeping my same four day a week schedule, W, Th, Sa, Su. FL II is two workouts, 6x each, just like before. Goal is still body fat reduction through summer. Then it will be a bulk from around Aug-Sep until next March most likely.
Mar 19 Workout A 1
60 second rest
Superset
Front Squat
1@65, 95
1x3@135
1x9@115
2x12@115
Wide Grip Seated Row
1@25, 42.5
1x12@65
1x12@72.5
1x12@80
Front squats are a completely different level. I actually had to do six, take a break and finish the last six on the final set. Its not that the squat is tough, but the wrist position is a killer.
Superset
Supine Hip Extension w/Leg Curl
3x12@25
BB Push Press
1x12@65
2x12@85
Superset
Dynamic Lunge
1x12@BB
2x12@65
Upper Body Russian Twist
3x12
Felt good to get back into the gym. Cant wait for workout B on Wednesday.
60 second rest
Superset
Front Squat
1@65, 95
1x3@135
1x9@115
2x12@115
Wide Grip Seated Row
1@25, 42.5
1x12@65
1x12@72.5
1x12@80
Front squats are a completely different level. I actually had to do six, take a break and finish the last six on the final set. Its not that the squat is tough, but the wrist position is a killer.
Superset
Supine Hip Extension w/Leg Curl
3x12@25
BB Push Press
1x12@65
2x12@85
Superset
Dynamic Lunge
1x12@BB
2x12@65
Upper Body Russian Twist
3x12
Felt good to get back into the gym. Cant wait for workout B on Wednesday.
ok tony forgive me if this is a stupid ? but I am going to ask.
I am doing the Weight loss 1, going into week 3.
Should I try and Increase my weight or stick with what I did last week?? Or should I try and push it a little.
I am doing the Weight loss 1, going into week 3.
Should I try and Increase my weight or stick with what I did last week?? Or should I try and push it a little.
Wow you probably are way past this but like Lou says, "Always try to set a PR in the gym."
I always increase the weight when decreasing the reps. Not by a ton, but by something.
I always increase the weight when decreasing the reps. Not by a ton, but by something.
So Im currently two workouts into NROL Strength I. Wow this is a real ass kicker. Ive been sore since the weekend. Workout A was Sat and B was Sunday. Im starting martial arts tonight, a BJJ followed by MT class. Tomorrow will be MT followed by Workout C (deadlifting, oh ya!).
School is officially out so now I dont have to worry about that now. Ive launched my online pt business and have four clients that I am initially training for free. Though one is MIA so I may open it up again for one more.
My trucking business finally picked back up, so thats a huge weight off my shoulders. I have a USPS interview on Friday at 7am, 45 min away, ouch. If I take the job then that will be a huge schedule change and everything will be reorganized.
School is officially out so now I dont have to worry about that now. Ive launched my online pt business and have four clients that I am initially training for free. Though one is MIA so I may open it up again for one more.
My trucking business finally picked back up, so thats a huge weight off my shoulders. I have a USPS interview on Friday at 7am, 45 min away, ouch. If I take the job then that will be a huge schedule change and everything will be reorganized.
BJJ last night was really fun. We worked on some ground chokes and escapes. Then we just went at each other without strikes. I was really only doing defense since I have no moves in my arsenal. I did well and protected myself nicely. No MT.
Today was deadlifting day. Again the sets were 6, 1, 6, 1, 12, 20. I pulled 245 on the fourth set, my previous personal best 1r pull. Looks like next week will be much better on the first single.
Did BJJ on Wed night, followed by MT. Was tough but I am a well conditioned human being Thursday was MT again. Friday I was invited by the instructor to come train with the instructor that trains him. There were five of us (school I go to owner, his other schools instructor, one of his black belts and a friend) there and we trained for about two hours. It was awesome. Master K is 69 yrs old and one bad ass dude.
My calves are killing me however because MT stance is straight leg on the toes.
Thursday was MT again. Friday I was invited by the instructor to come train with the instructor that trains him. There were five of us (school I go to owner, his other schools instructor, one of his black belts and a friend) there and we trained for about two hours. It was awesome. Master K is 69 yrs old and one bad ass dude. My calves are killing me however because MT stance is straight leg on the toes.