Lifting for 5-20-11
- NRoL: Fat Loss I
Week III, Day A, Workout IX
Rest: 60 seconds between exercises
Alternating Sets
Squat:
5 @ 45 lbs, 4 @ 95 lbs
12, 12, 8 @ 125 lbs (+10 lbs)
BB Bent-over Row:
12, 12, 9 @ 100 lbs
Alternating Sets
Swiss Ball Hip Extension:
3×15 @ BW
DB Push Press:
12, 10, 9 @ 40 lbs (+5 lbs)
Alternating Sets
Rotational Lunges:
3×12 @ 15 lbs (+5 lbs)
Swiss Ball Crunches:
3×15 @ 35 lbs (+5 lbs)
Metabolic Overdrive: 4 rounds on elliptical (1 minutes hard, 2 minutes recovery)
sleep: restless, not good
nutrition: good
mood: I wanted to just go back to sleep
Felt like crap before. Feel better afterwards. Sue me if my energy slash effort wasn’t dialed in today. Second and fourth intervals were better. I can red-line around 110 RPMs, and hold over 100 for about half a minute. After that, I’m just gassed.
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Every single one of these exercises sounds like a sexual position. I’d pay good money to see the “swiss ball crunches.”
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ryn: That’s somehow NOT how I imagined a swiss ball crunchy to look like. I’m disappointed.
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