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NROL Supercharged log

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    #32
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    28/3/14 Basic Training 4 Workout A3

    Warm-up & range of motion work 10mins

    Swiss ball rollout 2x10

    Reverse Lunge & shoulder press 2x10 (2x6kg db)

    Superset:
    Deadlift 50kg/52.5kg/55kg/55kg
    T Push-up
    4x10

    Superset:
    Crossover step-up 14kg db
    Inverted Row (Lat pulldown for the last set as no bar free)
    4x10

    Metabolic set:
    Romanian Deadlift 52.5kg
    Push-up
    Farmers walk 2x20kg db
    Standing Cable Row 40
    2x20secs each, no rest. Epic fail on the second set of Romanian DLs - grip went after three reps, tried again same thing happened.

    Stretching & foam rolling to finish


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    #33
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Back in action today after an enforced week off with a bad cold.

    7/04/14 Basic Training 4 Workout B3

    Side plank, feet elevated 2 x 30secs each side

    Romanian Deadlift & Row 2x10 (27.5kg)

    Superset:
    Front Squat (27.5kg)
    Dumbell 3 point row (14kg)
    3x10

    Superset:
    Split squat, rear foot elevated (2x14kg db)
    Dumbell bench press 2x10kg db
    3x10

    Metabolic set:
    Goblet Squat 20kg
    Kneeling lat pulldown 76.5
    Walking lunges 2x8kg db
    Dumbell shoulder press 2x6kg
    2x20secs each, no rest

    Stretching & foam rolling


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    #34
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Did a lunchtime run yesterday as well - 5k in around 28mins


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    #35
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/4/14 Lunchtime run 5.2km in 29 mins

    9/4/14 Basic Training 4 Workout A4

    Warm-up & range of motion work 10mins

    Swiss ball rollout 4x5

    Reverse Lunge & shoulder press 2x10 (2x6kg db)

    Superset:
    Deadlift 55
    T Push-up
    3x10

    Superset:
    Crossover step-up 15kg db
    Inverted Row
    3x10

    Metabolic set:
    Romanian Deadlift 50kg
    Push-up
    Farmers walk 2x20kg db
    Standing Cable Row 25
    2x20secs each, no rest.

    Stretching & foam rolling to finish


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    #36
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    11/04/14 Basic Training 4 Workout B4

    Side plank, feet elevated 2 x 30secs each side

    Romanian Deadlift & Row 2x10 (30kg) - struggled with the last few reps

    Superset:
    Front Squat (32.5kg)
    Dumbell 3 point row (15kg)
    3x10

    Superset:
    Split squat, rear foot elevated (2x15kg db)
    Dumbell bench press 2x10kg db
    3x10

    Metabolic set:
    Goblet Squat 20kg
    Kneeling lat pulldown 76.5
    Walking lunges 2x8kg db
    Dumbell shoulder press 2x6kg
    2x20secs each, no rest

    Stretching & foam rolling


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    #37
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Forgot to put in yesterday's run
    10/4/14 5.65km in 33 mins


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    #38
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    New phase today - Hypertrophy I
    14/4/14 Hypertrophy 1, Workout A1

    Warm-up

    Plank, feet elevated on step 2 x 30secs
    Swiss ball rollout 4 x 5

    Superset:
    Single Leg Romanian Deadlift (15kg db)
    Dumbbell Bench Press (2 x 12kg db)
    4 x 6

    Superset:
    Deadlift (50kg/55kg/57.5kg/60kg)
    Dumbbell 3 point row (15kg db)
    4 x 6

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    3 x 8 with just the bar

    Stretching/foam rolling


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    #39
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5.2km lunchtime run in 28 mins


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    #40
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5km run in 28.5 mins


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    #41
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/04/2014 Hypertrophy 1 Workout B1

    Warm-up & range of motion work - 10 mins

    Side plank, feet elevated, reduced base of support 2x30secs each side
    Swiss ball mountain climbers 2x10 each side

    Superset:
    Bulgarian Split Squat (2x10kg dumbbells)
    Dumbbell Shoulder Press (2x8kg dumbbells)
    1x10 (forgot I was supposed to be doing 12 for the sets)
    2x12

    Squat warm-up
    6x20kg
    6x30kg

    Superset:
    Squat (40kg/45kg/47.5kg) kept these fairly light to focus on getting below parallel
    Inverted row
    3x12

    Mixed complex
    DB Squat (2x8kg db)
    Standing Row (2x8kg db)
    Push-up
    3x8

    Stretching & foam rolling


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    #42
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Really slow 6.5km run yesterday.

    18/4/14 Hypertrophy 1, Workout A2

    Warm-up

    Plank, feet elevated on step 2 x 30secs
    Swiss ball rollout 4 x 5

    Superset:
    Single Leg Romanian Deadlift (8kg db)
    Dumbbell Bench Press (2 x 6kg db)
    2 x 20

    Superset:
    Romanian Deadlift 40kg
    Dumbbell 3 point row (8kg db)
    2 x 20

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    3 x 8 with just the bar


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    #43
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Really slow 5km run today- absolutely wrecked


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    #44
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5km run - think around 28mins (battery died midway) so a fair bit faster than yesterday!


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    #45
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    23/04/2014 Hypertrophy 1 Workout B2

    Warm-up & range of motion work - 10 mins

    Side plank, feet elevated, reduced base of support 2x30secs each side
    Swiss ball mountain climbers 2x10 each side

    Superset:
    Bulgarian Split Squat (2x15kg dumbbells first set - wasn't getting good range of motion so dropped to 14kg for the rest)
    Dumbbell Shoulder Press (2x10kg dumbbells)
    4x6

    Squat warm-up
    4x30kg
    4x40kg

    Superset:
    Squat (50kg/52.5kg/55kg/57.5kg)
    Inverted row
    4x6

    Mixed complex
    DB Squat (2x9kg db)
    Standing Row (2x9kg db)
    Push-up
    3x8

    Stretching & foam rolling


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    #46
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5km run in 27mins 30secs


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    #47
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    25/4/14 Hypertrophy 1, Workout A3

    Warm-up & mobility 10mins

    Plank, feet elevated on step 1 x 30secs, 1 x 35secs
    Swiss ball rollout 1 x 10, 2 x 5

    Superset:
    Single Leg Romanian Deadlift (10kg db)
    Dumbbell Bench Press (2 x 8kg db)
    3 x 12

    Superset:
    Deadlift 50kg
    Dumbbell 3 point row (12kg db)
    3 x 12

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    3 x 8 22.5kg

    Stretching & foam rolling


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    #48
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    28/04/2014 Hypertrophy 1 Workout B3

    Warm-up & range of motion work - 10 mins

    Side plank, feet elevated, reduced base of support 2x30secs each side
    Swiss ball mountain climbers 2x10 each side

    Superset:
    Bulgarian Split Squat (2x8kg dumbbells)
    Dumbbell Shoulder Press (2x6kg dumbbells)
    2x20

    Squat warm-up
    5x20kg
    5x30kg

    Superset:
    Squat (40kg)
    Half-kneeling lat pulldown (45 on the cable machine)
    2x20

    Mixed complex
    DB Squat (2x9kg db)
    Standing Row (2x9kg db)
    Push-up
    3x8

    Stretching & foam rolling


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    #49
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5.65km lunchtime run in 33 mins


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    #50
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5.1km run in 27mins


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    #51
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    30/4/14 Hypertrophy 1, Workout A4

    Warm-up

    Plank, feet elevated on step 2 x 35secs
    Swiss ball rollout 4 x 5

    Superset:
    Single Leg Romanian Deadlift (15kg db)
    Dumbbell Bench Press (2 x 12.5kg db)
    4 x 6

    Deadlift warmup: 5x40kg, 5x50kg
    Superset:
    Deadlift (55kg/57.5kg/60kg/62.5kg)
    Dumbbell 3 point row (16kg db)
    4 x 6

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    3 x 8 22.5kg

    Stretching/foam rolling


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    #52
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Did 5.45km run yesterday in 31mins

    02/05/2014 Hypertrophy 1 Workout B4

    Warm-up & range of motion work - 10 mins

    Side plank, feet elevated, reduced base of support 2x30secs each side
    Swiss ball mountain climbers 2x10 each side

    Superset:
    Bulgarian Split Squat (2x10kg dumbbells)
    Dumbbell Shoulder Press (2x9kg dumbbells)
    3x12


    Superset:
    Goblet Squat (16kg/20kg/22.5kg)
    Inverted row (1 set) then Lat Pulldowns (35 on cable machine)
    3x12

    Back Squat 47.5kg x 12, 50kg x 12

    Mixed complex
    DB Squat (2x10kg db)
    Standing Row (2x10kg db)
    Push-up
    3x8

    Stretching & foam rolling


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    #53
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    1/2 hour of yoga yesterday, and a 5.2km run in 28 mins

    7/05/14 Hypertrophy 1, Workout A5

    Warm-up

    Plank, feet elevated on step 2 x 40secs
    Swiss ball rollout 2 x 10

    Superset:
    Single Leg Romanian Deadlift (9kg db)
    Dumbbell Bench Press (2 x 7kg db)
    2 x 20

    Superset:
    Romanian Deadlift 42.5kg
    Dumbbell 3 point row (9kg db)
    2 x 20

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    3 x 8 22.5kg

    Barbell Hip Thrusts 3 x 8 @ 22.5kg - first time doing these, felt a bit awkward.

    Stretching & foam rolling


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    #54
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5.25km run in 28 mins


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    #55
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    9/05/2014 Hypertrophy 1 Workout B5

    Warm-up & range of motion work - 10 mins

    Side plank, feet elevated, reduced base of support 2x30secs each side
    Swiss ball mountain climbers 2x10 each side

    Superset:
    Bulgarian Split Squat (2x15kg dumbbells
    Dumbbell Shoulder Press (2x10kg dumbbells)
    4x6

    Squat warm-up
    5x20kg
    5x30kg
    5x40kg

    Superset:
    Squat (52.5kg/55kg/57.5kg/60kg - found the 60 really tough)
    Inverted row
    4x6

    Mixed complex
    DB Squat (2x10kg db)
    Standing Row (2x10kg db)
    Push-up
    3x8

    Stretching & foam rolling


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    #56
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    12/05/14 Hypertrophy 1, Workout A6

    Warm-up & mobility 10mins

    Plank, feet elevated on step 2 x 45secs
    Swiss ball rollout 2 x 10

    Superset:
    Single Leg Romanian Deadlift (12kg db)
    Dumbbell Bench Press (2 x 9kg db)
    3 x 12

    Superset:
    Deadlift 52.5kg
    Dumbbell 3 point row (12.5kg db)
    3 x 12

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    3 x 8 22.5kg

    Stretching & foam rolling


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    #57
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Tuesday:5.3km in 29 mins
    Today: 10 min warmup jog, 10x30secs sprints, 30 secs rest for each apart from 1 min rest on the 5th, 10min jog to cool down


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    #58
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/05/2014: 5.45km in 31:30

    16/05/2014 Hypertrophy 1 Workout B6

    Warm-up & range of motion work - 10 mins

    Side plank, feet elevated, reduced base of support 2x30secs each side
    Swiss ball mountain climbers 2x10 each side

    Superset:
    Bulgarian Split Squat (2x6kg dumbbells)
    Dumbbell Shoulder Press (2x6kg dumbbells)
    2x20

    Squat warm-up
    5x20kg
    5x30kg
    5x40kg

    Superset:
    Squat (42.5kg)
    Inverted row
    2x20

    Mixed complex
    DB Squat (2x10kg db)
    Standing Row (2x10kg db)
    Push-up
    3x8

    Barbell Hip Thrust
    3x8 (14kg, 24kg, 34kg)

    Stretching & foam rolling


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    #59
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    19/05/2014 Hypertrophy 2, Workout A1

    Warm-up & range of motion work - 10 mins

    Plank in push-up position, feet elevated, one arm raised 2x30secs
    Swiss ball jackknife 2x10

    Squat warm-up
    4x20kg
    4x30kg
    4x40kg
    4x50kg

    Superset:
    Back Squat (62.5kg/62.5kg/60kg/60kg)
    Inverted row
    4x4

    Superset:
    Bulgarian Split Squat (2x15kg dumbbells)
    Dumbbell Shoulder Press (2x12kg dumbbells)
    4x4

    Barbell Complex:
    Bent-over Row
    Front Squat
    Shoulder Press
    5x5 25kg

    Stretching & foam rolling


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    #60
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Can't run this week as I have pain & inflammation in left shin - possible recurrence of shin-splints.
    So 25mins on the stationary bike this morning - 5 min warm-up, 10x30sec sprint, 30sec rest, then climbing incline from 7 to 17 upping by 1 every 30 secs. 5 min cool down
    Stretching & foam rolling


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    #61
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    22/05/14 Hypertrophy 2, Workout B1

    Warm-up & mobility 10mins

    Side Plank, feet elevated on step, one leg off 2 x 30secs each side
    Half-kneeling Cable Chop 2x10 each side (20, 25 on cable machine)

    Superset:
    Deadlift 62.5kg
    Dumbbell 3 point row (16kg db)
    3 x 8
    Superset:
    Single Leg Romanian Deadlift (15kg db)
    Dumbbell Shoulder Press (2 x 10kg db) - should have been db bench press - got mixed up!
    3 x 8

    Mixed complex
    DB Squat (2x12kg db)
    Standing Row (2x12kg db)
    Push-up
    5x5



    Stretching & foam rolling


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