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    #32
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Friday, 7 June

    NROLFW - stage 1, workout B5

    Squat (swapped in as deadlifted last time)
    3 x 10 @ 40kg

    Alternating sets
    Shoulder press
    3 x 10 with 8kg dbs

    Lat pulldown
    1 x 10 @ 40kg
    2 x 10 @ 42.5kg


    Alternating sets
    Lunge
    1 x 10 with 12kg dbs
    3 x 10 BW - my legs felt really tight so did these sets with no added weight

    Front planks, side planks

    Russian twists
    3 x 10 with 12kg kettlebell


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    #33
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Sunday, 9 June
    Cycle - about 30km


    Tuesday, 11 June
    Cross trainer 30 minutes
    Bike 20 minutes
    The boredom.


    Wednesday, 12 June
    NROLFW - stage 1, workout B6. Should have done an A workout but did this by mistake.

    Deadlift
    2 x 10 @ 50kg
    1 x 10 @ 52.5kg
    1 x 5 @ 55kg

    Alternating sets
    Shoulder press 3 x 10 with 8kg dbs
    Lat pulldown 3 x 10 @ 42.5kg

    Alternating sets
    Lunge
    2 x 10 with 12kg dbs
    1 x 10 with 14kg dbs

    Plank
    3 x 1 minute


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    #34
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Thursday, 13 June
    Cross trainer 25 minutes. Bored of gym then so went cycling for about an hour.


    Saturday, 15 June
    NROLFW - Stage 1, Workout A6

    Squat
    3 x 10 @ 40kg

    Alternating sets
    Push-ups
    3 x 10

    Seated row
    2 x 10 @ 28.75kg
    1 x 10 @ 31.25kg - last two were not so good

    Alternating sets
    Step-ups
    3 x 10 with 12kg dbs. Weight down from last time but I was a bit wobbly doing these first thing this morning

    Prone jack-knife
    3 x 12

    Foam-rolling and hip mobility stuff after seeing posts about this in the main Fitness forum.

    Swim 30 minutes


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    #35
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Sunday, 16 June
    Swim 40 minutes


    Monday, 17 June
    NROLFW, Stage 1, Workout A7

    Deadlift (should've been squatting but there were two dudes busy doing their dumb-bell bench press in the squat rack. And plenty others looking resentfully at them!)
    1 x 8 @ 50kg
    2 x 8 @ 55kg

    Push-up
    3 x 8

    Seated row
    1 x 8 @ 28.75kg
    2 x 8 @ 31.25kg

    Step-up
    1 x 8 with 14kg dbs
    2 x 8 with 16kg dbs

    Prone jack-knife
    3 x 15

    Cycle 40 minutes


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    #36
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Monday, 24 June

    My back didn't feel great after last Monday so just cardio and lighter weights for the rest of last week. Managed to do the wrong workout today so this is NROLFW, Stage 1, Workout A8:

    Squat
    2 x 8 @ 40kg
    1 x 8 @ 45kg

    Alternating sets
    Push-up
    3 x 8

    Seated row
    3 x 8 @ 31.75kg

    Alternating sets
    Step-up
    1 x 8 with 14kg dbs
    2 x 8 with 16kg dbs

    Prone jackknife
    3 x 15

    Went for a cycle then for about 45 minutes


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    #37
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Wed, 26 June
    NROLFW - Stage 1, Workout B7

    Deadlift
    2 x 8 @ 55kg
    2 x 5 @ 60kg

    Alternating sets
    Shoulder press
    3 x 8 with 8kg dbs

    Lat pulldown
    1 x 8 @ 42.5kg
    2 x 8 @ 45kg

    Alternating sets
    Lunge
    1 x 8 with 12kg dbs
    2 x 8 with 14kg dbs

    Russian twist
    2 x 8 with 12kg kettlebell

    Bike 10 minutes


  • Options
    #38
    CeannRua
    Closed Accounts Posts: 470 ✭✭CeannRua


    Going to start logging again here so -
    Saturday, 24 August
    NROLFW, Stage 2, Workout A1

    Front squat/push press
    2 x 10 @ 20kg. Didn't think I'd get through 20 push presses.

    Alternating sets
    Step-ups
    1 x 10 with 10kg dbs
    1 x 10 with 12kg dbs

    Dumbbell one-point row
    2 x 10 with 6kg dbs. Am sure I look like an idiot doing these.

    Alternating sets
    Static lunge, rear foot elevated
    2 x 10 with 10kg dbs

    Push-up
    2 x 10

    Alternating sets
    Plank
    2 x 1 minute

    Cable horizontal wood chop
    2 x 10 @ 8.75kg

    Not on the program but did some deadlifting then
    1 x 8 @40kg
    2 x 5 @ 60kg
    2 x 5 @ 70kg

    10 minutes cross-trainer


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