NROL Supercharged log

pemtca

26/05/2014 Hypertrophy 2, Workout A2

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
5x20kg
5x40kg
5x45kg

Superset:
Back Squat (50kg)
Inverted row
2x12

Superset:
Bulgarian Split Squat (2x10kg dumbbells)
Dumbbell Bench Press (2x10kg dumbbells)
2x12

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

Hip Thrust 44kg 3x8

Stretching & foam rolling

5km run, very slow - just testing the leg

pemtca

1/2 hour of yoga this morning, & 1/2 hour lunchtime slow run

pemtca

28/05/14 Hypertrophy 2, Workout B2

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 (25 on cable machine)

Superset:
Deadlift 65kg/65kg/67.5kg/67.5kg (65 may have been a PR, but 67.5 definitely was - woo-hoo!)
Dumbbell 3 point row (17.5kg db)
4x4
Superset:
Single Leg Romanian Deadlift (16kg db)
Dumbbell Bench Press (2 x 14kg db) - didn't make the last rep in the last set
4x4

Mixed complex
DB Squat (2x12.5kg db)
Standing Row (2x12.5kg db)
Push-up
5x5

Hung off the chin-up bar for a bit - have to work on getting a chin-up eventually

Stretching & foam rolling

coffee_cake

pemtca wrote: »

Superset:
Deadlift 65kg/65kg/67.5kg/67.5kg (65 may have been a PR, but 67.5 definitely was - woo-hoo!)

Yay! o/

pemtca

5.7km run in 33 mins

pemtca

30/05/2014 Hypertrophy 2, Workout A3

Warm-up & range of motion work - 10 mins

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

Squat warm-up
4x30kg
4x40kg
4x50kg

Superset:
Back Squat (60kg)
Inverted row
3x8

Superset:
Bulgarian Split Squat (2x15kg dumbbells)
Dumbbell Shoulder Press (2x10kg dumbbells)
3x8

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

Some hanging off the chin-up bar

Stretching & foam rolling

pemtca

03/06/14 Hypertrophy 2, Workout B3

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 (31.5 on cable machine)

Superset:
Deadlift 55kg
Dumbbell 3 point row (14kg db)
2x12
Superset:
Single Leg Romanian Deadlift (12.5kg db)
Dumbbell Bench Press (2 x 10kg db)
2x12

Mixed complex
DB Squat (2x12.5kg db)
Standing Row (2x12.5kg db)
Push-up
5x5

Hip Thrusts 46.5kg
3x8

Stretching & foam rolling

pemtca

3/06/2014 5km run in 29mins

4/06/2014 Hypertrophy 2, Workout A4

Warm-up & range of motion work - 10 mins

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

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

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

Superset:
Bulgarian Split Squat (2x16kg dumbbells)
Dumbbell Shoulder Press (2x12.5kg dumbbells - didn't make the last rep of the last set)
4x4

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

5x30sec intervals on bike - 30secs sprint/30secs rest

Stretching & foam rolling

pemtca

5.35 km run in just under 32 mins.

pemtca

06/06/14 Hypertrophy 2, Workout B4

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 (31.5 on cable machine)

Superset:
Deadlift 65kg
Dumbbell 3 point row (17.5kg db)
3X8 (only managed 6 each side on last set of 3pt row)
Superset:
Single Leg Romanian Deadlift (16kg db)
Dumbbell Bench Press (2 x 12kg db)
3x8

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x5

Some hanging off the chin-up bar

Sprint intervals on bike 30secs sprint/30secs rest x 5

Stretching & foam rolling

pemtca

9/06/2014 Hypertrophy 2, Workout A5

Warm-up & range of motion work - 10 mins

Plank in push-up position, feet elevated, one leg raised 2x30secs
Swiss ball jackknife 2x12

Squat warm-up
5x20kg
5x30kg
5x40kg

Superset:
Back Squat (52.5kg)
Inverted row
2x12

Superset:
Bulgarian Split Squat (2x106kg dumbbells)
Dumbbell Shoulder Press (2x10kg dumbbells - really struggled with these - just got 10 decent ones in both sets)
2x12

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

Hip Thrusts 49kg 3x8

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching

pemtca

10/6/14 35mins of mobility work
5.07km run in 29mins

pemtca

11/06/14 Hypertrophy 2, Workout B5

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 (31.5 on cable machine)

Superset:
Deadlift 70kg (PR)
Dumbbell 3 point row (18kg db)
4x4
Superset:
Single Leg Romanian Deadlift (18kg db)
Dumbbell Bench Press (2 x 14kg db)
4x4

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x5

Some hanging off the chin-up bar

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

5.2km run in just under 29mins

pemtca

13/06/2014 Hypertrophy 2, Workout A6

Warm-up & range of motion work - 10 mins

Plank in push-up position, feet elevated, one leg raised 2x30secs
Swiss ball jackknife 2x15

Squat warm-up
4x20kg
4x30kg
4x40kg

Superset:
Back Squat (50kg) - took the weight way down on this to focus on getting below parallel
Inverted row
3x8

Superset:
Bulgarian Split Squat (2x15kg dumbbells)
Dumbbell Shoulder Press (2x10kg dumbbells)
3x8

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

2 x negative chin-ups

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

16/06/14 Hypertrophy 2, Workout B6

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 (30 on cable machine)

Superset:
Deadlift 57.5kg
Dumbbell 3 point row (15kg db)
2x12
Superset:
Single Leg Romanian Deadlift (14kg db)
Dumbbell Bench Press (2 x 10kg db)
2x12

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x5

Hip Thrusts 49kg
3x8

2 x negative chin-ups

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

5km run yesterday in 28 mins roughly
5.3km run today in 31mins

pemtca

Finished Hypertrophy 2, so having a break from the weights for the rest of the week. Starting Hypertrophy 3 on Monday.
30mins spinning this morning, followed by 15mins mobility/stretching/foamrolling

pemtca

Slow 5k today just under 30 mins

pemtca

6.6km run this morning - very slow

pemtca

23/6/14 Hypertrophy III Workout A1

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x16kg dumbbells)
Dumbbell Shoulder Press (2x12kg dumbbells - really tough)
4x5

Superset:
Deadlift 70kg
Dumbbell 3 point row (18kg db)
4x5

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Stretching

pemtca

5km run with intervals: 7min warmup jog, then 6 x 1min effort/2min rest, 5 min cooldown jog

pemtca

24/6/14 30mins of mobility & stretching
5km slow lunchtime run - 28mins

pemtca

25/06/2014 Hypertrophy 3 Workout B1

Warm-up/mobility 10mins

Swiss ball rollouts 2x10

Superset:
Single Leg Romanian Deadlift (16kg db)
Dumbbell Bench Press (2 x 12kg db)
3x10 (couldn't get the last DBBP rep in last set)

Squat warmup:
5x20kg
5x30kg
5x40kg

Superset:
Back Squat (50kg)
Inverted row
3x10

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x6

3 x negative chin-ups

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

A soul-destroying half an hour on the treadmill this lunchtime - covered just over 5km

pemtca

23/6/14 Hypertrophy 3 Workout A2

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x10kg dumbbells)
Dumbbell Shoulder Press (2x9kg dumbbells 1st set /8kg second set)
2x15

Superset:
Romanian Deadlift 47.5kg
Dumbbell 3 point row (12.5kg db)
2x15

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Barbell Glute Bridge 51.5kg
3x8

4 x Negative Chin-ups

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

30/06/2014 Hypertrophy 3 Workout B2

Warm-up/mobility 10mins

Swiss ball rollouts 2x10

Superset:
Single Leg Romanian Deadlift (18kg db)
Dumbbell Bench Press (2 x 14kg db)
4x5

Squat warmup:
5x20kg
5x30kg
5x40kg
5x50kg

Superset:
Back Squat (55kg)
Inverted row
4x5

Mixed complex
DB Squat (2x14kg db)
Standing Row (2x14kg db)
Push-up
5x6

Some hanging off the chin-up bar

Tabata intervals on the bike - 8 rounds of 20secs sprint/10secs rest

Stretching & foam rolling

pemtca

5.3ish km in just under 30mins

pemtca

5km - 2km slow, 2km tempo 1km cooldown

pemtca

2/7/14 Hypertrophy III Workout A3

Turkish Get-Ups 6kg kettlebell 2x5 each side

Superset:
Bulgarian Split Squat (2x15kg dumbbells)
Dumbbell Shoulder Press (2x10kg dumbbells)
3x10 only made 8 reps of dbsp in last set

Superset:
Deadlift 65kg/65kg/62.5kg ( had to stop to dry my hands halfway through 2nd & 3rd sets -grip went)
Dumbbell 3 point row (16kg db)
3x10

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
5x6 25kg

Stretching & foam rolling