NROL Supercharged log

pemtca

21/08/14 Strength & Power 1 Workout A6

Warm-up & mobility

Core:
Plank, feet elevated, one arm 2 x 35secs
Cable Chop & Reverse Lunge (5 plates on cable machine) 2 x 10 e/s

Strength & Power:
Superset:
Deadlift 72.5kg
Dumbbell Bench Press 2 x 14kg
3 x 6

Hypertrophy & Endurance:
Superset: Side Lunge 2x9kg db
Lat Pulldown 35 on cable machine
Overhead Step-up - 6kg bar
Push-ups
2 x 15 (each side for side lunge & O/H step-up)

Free Zone:
Kettlebell swings 16kg 10 reps
Jump squats 10 reps
6 rounds of each in 5mins

15mins on the bike including 10 x 30secs fast/30secs recovery

Stretching

pemtca

another 8km in 47mins approx this morning. legs a bit sore from yesterday

pemtca

5.6km in 31mins

pemtca

Last workout of strength & power 1 this morning. In a hotel gym with limited enough equipment so had to modify a bit here & there
25/8/14 Strength & Power 1, Workout B6

Warm-up & mobility 10mins

Core:
Stability Ball side-plank 2 x 40secs each side
Stability Ball jackknife 2 x 14

Strength:

Squat warmup (no rack so had to use the smith machine - felt really weird):
6x20kg
6x40kg
4x50kg
2x55kg

Superset -
Back Squat 67/62.5/62.5kg on the first set had a 25kg plate on instead of one of the 20kgs by mistake -was nowhere near parallel!
Negative chin-up
3x6

Hypertrophy & Endurance:
Superset -
Single leg squat from box
Shoulder press ezbar 15kg
Forward lunge 2x12.5kg dumbbells
Inverted row
2x15 each (each side for squat & lunge)

Free Zone:
Jump squats
Plank jacks
10reps of each x 10 rounds (as many rounds as possible in 5 mins)

30mins on elliptical with some sprints

Stretching etc.

pemtca

40mins of slow running this morning

pemtca

8.35 km in around 50mins

pemtca

5.65km in 31 mins this morning

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Ran for an hour this afternoon - hadn't done that in a while! Covered around 10.75km

coffee_cake

That's awesome

pemtca

Back in the gym after a week off
1/9/14 Strength & Power II Workout A1

Warm-up & mobility 10mins

Core: Swiss ball rollout 2 x 10

Squat warmup:
6x20kg
6x40kg
4x50kg
2x55kg

Squat: 4 x 5 @ 62.5kg (max effort for 5 reps), 1 x 8 @ 55kg (90% of max for 8 reps). Still not getting low enough with 62.5kg so gonna stick with it for a while

Superset:
Dumbbell shoulder press 2 x 10kg
Single leg romanian deadlift 20kg dumbbell
3 x 8

Superset:
Inverted row 3 x 8
Farmers walk 2 x 30secs (2 x 17.5kg dumbbells)

Free Zone:
Box jumps (more like a high step, around 9/10 inches I'd say)
Plank Jacks
6 sets of 10 reps each in 5 mins

15 mins on the elliptical

pemtca

Just over 6km in 34 minutes at lunchtime

pemtca

28 minutes on the elliptical this morning and a 5.66km run (33mins) at lunchtime. Legs destroyed after yesterday

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3/9/14 Strength & Power 2 Workout B1

Core: Swiss ball jackknifes 2x14

Chin-ups 3x6 negatives (jumped up to the first one each time & got a cheated chin-up!)

Superset:
Static lunge rear foot elevated 2 x 15kg
Push-ups
3 x 8

Superset:
Dumbbell 3 point row 3 x 12 (16kg/14kg/14kg) got the 16kg reps but knew form was awful so dropped it down for the other sets - still really tough
Romanian Deadlift 3 x 8 (50kg)

Free zone:
Glute bridge 60kg
Sit-ups
5 rounds of 8 reps each in 5 minutes

18minutes on the elliptical, just cos I had the time!

pemtca

Really slow 5.5km run at lunchtime

pemtca

5/9/14 Strength & Power II Workout C1

Warm-up & mobility 10mins

Core: Swiss ball rollout 2 x 10

Deadlift: 2 x 5 @ 75kg (PR, Yaaay!),
2 x 5 @ 72.5kg,
1 x 8 @ 65kg

Superset:
Dumbbell shoulder press 2 x 10kg
Single leg romanian deadlift 20kg dumbbell
3 x 8

Superset:
Inverted row 3 x 8
Farmers walk 2 x 30secs (2 x 18kg dumbbells)

Free Zone:
Overhead walking lunge 14kg bar
Tricep dips
5 sets of 10 reps each in 5 mins

15 mins on the elliptical, 4mins fast 1min recovery x 3

pemtca

Ran for an hour this morning - slow, just covered over 10km

pemtca

8/9/14 Strength & Power 2 Workout D1/A2 hybrid
Have to workout two days in a row so splitting D1/A2 into Upper/Lower

D1/A2 Upper split

Core: Swiss ball jackknife 2 x 12

Bench Press: 1 x 30kg x 5, 1 x 30kg x 4, 2 x 27.4kg x 5, 1 x 25kg x 8
Did this in the squat rack with the safety bars. Felt weird, but I haven't benched with a barball before

Superset:
Shoulder Press 2 x 10kg/2 x 9kg/2 x 9kg
Push-ups
3 x 8

Superset:
Dumbbell 3 point row 3 x 12@ 14kg
Inverted row 3 x 8

Free Zone:
Mountain climbers x 20
Tricep dips x 10
8 sets in 5 mins

Elliptical - 20mins including fast sections randomly

pemtca

Around 6.6km at lunchtime in 37mins

pemtca

9/9/14 Strength & Power 2 Workout D1/A2 hybrid

D1/A2 Lower split

Warm-up & mobility 10 mins

Core: Swiss ball rollout 2 x 12

Squat:
6 x 20kg
6 x 40kg
4 x 50kg
2 x 55kg
4 x 5 x 62.5kg
1 x 8 x 55kg

Superset:
Shoulder Press 2 x 10kg/2 x 9kg/2 x 9kg
Push-ups
3 x 8

Superset:
Split Squat rear foot elevated 2 x 15kg db
Single Leg Romanian Deadlift 20kg db
3 x 8

Superset:
Romanian Deadlift 3 x 8 x 50kg
Farmers Walks 2 x 18kg db, 2 x 30secs

Free Zone:

Glute Bridge 60kg
Sit-ups
5 sets of 8 reps each in 5 mins

Elliptical - 10mins steady pace

Stretching

pemtca

6km at lunchtime in 31:50 with some good tempo kilometers in the middle

pemtca

11/9/14 Strength & Power 2 Workout B2

Core: Swiss ball jackknifes 2x14

Chin-ups 3x6 negatives (jumped up to the first one each time & got a cheated chin-up!)

Superset:
Static lunge rear foot elevated 2 x 15kg
Push-ups
3 x 8

Superset:
Dumbbell 3 point row 3 x 12 (14kg)
Romanian Deadlift 3 x 8 (52.5kg)

Free zone:
Overhead walking lunges 14kg
Plank Jacks
6 rounds of 10 reps each in 5 minutes

10 minutes on the elliptical

Nothing felt good this morning, but I got it done!

coffee_cake

that's the way :cool:

pemtca

5.9km in 32.5 mins at lunchtime

pemtca

45 mins on the elliptical including 10 x 1 min sprints and 5 mins of hill climbing

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Slow hour-long run this morning

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15/9/14 Strength & Power II Workout C2

Warm-up & mobility 10mins

Core: Swiss ball rollout 2 x 12

Deadlift: 4 x 5 @ 75kg
1 x 8 @ 67.5kg

Superset:
Dumbbell shoulder press 2 x 10kg
Single leg romanian deadlift 20kg dumbbell
3 x 8

Superset:
Inverted row 3 x 8
Farmers walk 2 x 35secs (2 x 20kg dumbbells)

Free Zone:
Glute Bridge 62.5kg, Sit-ups
5 sets of 8 reps each in 5 mins

12 mins on the elliptical

pemtca

38min run at lunchtime covering around 6.8km

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20 easy minutes on the elliptical, with 2 x 5 mins on the stationery bike, incorporating 8x20sec tabata intervals in each (10secs rest)

pemtca

5.3km in 30mins 30secs at lunchtime

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17/09/2014 Strength & Power II Workout D2

Warmup & mobility 10mins

Core: Swiss Ball Jackknife 2 x 14


Bench warmup:
6x20kg
4x22.5kg

Bench Press:
1x5x30kg
3x5x27.5kg
1x8x25kg

Superset:
Split squat, rear foot elevated (2x15kgdb)
Push-ups
3x8

Superset:
Dumbbell 3 point row 3 x 12 (14kg)
Romanian Deadlift 3 x 8 (52.5kg)

Free zone:
Overhead walking lunges 14kg
Tricep Dips
6 rounds of 10 reps each in 5 minutes

20 minutes on the elliptical