NROL - Paleo Dan

Workout Log: NROL Fat Loss II B

November 23, 2009 at 8:20 am No comments

Body Weight		261.2 lbs
Superset 1	Snatch Grip Deadlift^*	10 x 120 lbs
		10 x 140 lbs
		10 x 160 lbs
	T Push Ups	10
		10
		10
Superset 2	Bulgarian Split Squat with Overhead Press	10,10 x 20 lbs
		10,10 x 25 lbs
		10,10 x 30 lbs
	Assisted Chin Ups	10 x -145 lbs
		10 x -135 lbs
		10 x -125 lbs
Superset 3	Romanian Deadlift with Bent Over Row	10 x 50 lbs
		10 x 60 lbs
		5 x 70 lbs
	Lower Body Russian Twist	10
		10
		10
Not Quite Afterburn	Treadmill, 2%	Time: 24:40 Average Speed: 3.6 mph Total Distance: 1.50 miles
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II A

November 20, 2009 at 8:31 am No comments

Body Weight		260.6 lbs
Superset 1	Front Squats^*	10 x 90 lbs
		10 x 120 lbs
		10 x 150 lbs
		10 x 180 lbs
	Wide Grip Rows	10 x 70 lbs
		10 x 85 lbs
		10 x 100 lbs
Superset 2	Supine Hip Extensions with Leg Curl	10
		10
		10
	Barbell Push Press	10 x 30 lbs
		10 x 40 lbs
		10 x 50 lbs
Superset 3	Dynamic Lunge	10,10 x 55 lbs
		10,10 x 65 lbs
		10,10 x 75 lbs
	Upper Body Russian Twist	10
		10
		10
Afterburn	Treadmill, 2%	Warmup: 5:00 @ 4mph
		4 rounds: 1:00/2:00 @ 8.5mph/4mph
		Cooldown: 5:00 @ 3.5mph
		Total Distance: 1.71 miles
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II B

November 18, 2009 at 9:19 am No comments

Body Weight		260.4 lbs
Superset 1	Snatch Grip Deadlift^*	10 x 110 lbs
		10 x 120 lbs
		10 x 130 lbs
	T Push Ups	10
		10
		10
Superset 2	Bulgarian Split Squat with Overhead Press	10,10 x 20 lbs
		10,10 x 25 lbs
		5,5 x 25 lbs
	Assisted Chin Ups	10 x -150 lbs
		10 x -140 lbs
		10 x -130 lbs
Superset 3	Romanian Deadlift with Bent Over Row	10 x 50 lbs
		10 x 60 lbs
		10 x 70 lbs
	Lower Body Russian Twist	10
		10
		10
Not Quite Afterburn	Treadmill, 2%	Time: 13:48 Average Speed: 4.3 mph Total Distance: 1.0 miles
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II A

November 16, 2009 at 7:29 am No comments

Body Weight		265.8 lbs
Superset 1	Front Squats^*	10 x 90 lbs
		10 x 120 lbs
		10 x 150 lbs
		8 x 180 lbs
	Wide Grip Rows	10 x 65 lbs
		10 x 80 lbs
		10 x 95 lbs
Superset 2	Supine Hip Extensions with Leg Curl	10
		10
		10
	Barbell Push Press	10 x 30 lbs
		10 x 40 lbs
		9 x 50 lbs
Superset 3	Dynamic Lunge	10,10 x 45 lbs
		10,10 x 55 lbs
		10,10 x 65 lbs
	Upper Body Russian Twist	10
		10
		10
Afterburn	Treadmill, 2%	Warmup: 5:00 @ 4mph
		4 rounds: 1:00/2:00 @ 8mph/3mph
		Cooldown: 5:00 @ 4mph
		Total Distance: 1.59 miles
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II B

November 14, 2009 at 7:24 am No comments

Body Weight		262.4 lbs
Superset 1	Snatch Grip Deadlift^*	12 x 110 lbs
		12 x 120 lbs
		12 x 130 lbs
	T Push Ups	12
		12
		12
Superset 2	Bulgarian Split Squat with Overhead Press	12,12 x 20 lbs
		12,12 x 25 lbs
		DNF
	Assisted Chin Ups	12 x -150 lbs
		12 x -140 lbs
		DNF
Superset 3	Romanian Deadlift with Bent Over Row	12 x 50 lbs
		12 x 60 lbs
		DNF
	Lower Body Russian Twist	12
		12
		DNF
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II A

November 11, 2009 at 9:35 am No comments

Body Weight		263.6 lbs
Superset 1	Front Squats^*	12 x 100 lbs
		12 x 150 lbs
		7 x 200 lbs
	Wide Grip Rows	12 x 60 lbs
		12 x 75 lbs
		12 x 90 lbs
Superset 2	Supine Hip Extensions with Leg Curl	12
		12
		12
	Barbell Push Press	12 x 30 lbs
		12 x 40 lbs
		6 x 45 lbs
Superset 3	Dynamic Lunge	12,12 x 40 lbs
		12,12 x 50 lbs
		12,12 x 60 lbs
	Upper Body Russian Twist	12
		12
		12
Afterburn	Concept2 Rower D5 (100-105)	Warmup: 5:00 @ ~2:15 per 500m
		4 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m
		Cooldown: 5:00 @ ~2:30 per 500m
		Total Distance: 4552m Average Power: 114.8 W (includes warmup and cooldown)
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II B

November 9, 2009 at 6:37 am No comments

Body Weight		265.2 lbs
Superset 1	Snatch Grip Deadlift^*	12 x 120 lbs
		12 x 120 lbs
		12 x 120 lbs
	T Push Ups	12
		12
		12
Superset 2	Bulgarian Split Squat with Overhead Press	12,12 x 40 lbs
		6,6 x 30 lbs
		4,4 x 30 lbs
	Assisted Chin Ups	12 x -150 lbs
		12 x -140 lbs
		3 x -135 lbs
Superset 3	Romanian Deadlift with Bent Over Row	12 x 70 lbs
		8 x 70 lbs
		DNF
	Lower Body Russian Twist	12
		12
		DNF
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss II A

November 6, 2009 at 8:35 am No comments

Body Weight		264.6 lbs
Superset 1	Front Squats^*	12 x 90 lbs
		12 x 140 lbs
		12 x 190 lbs
		3 x 200 lbs
	Wide Grip Rows	12 x 55 lbs
		12 x 70 lbs
		12 x 85 lbs
Superset 2	Supine Hip Extensions with Leg Curl	12
		12
		12
	Barbell Push Press	6 x 50 lbs
		4 x 50 lbs
		3 x 50 lbs
Superset 3	Dynamic Lunge	12,12 x 50 lbs
		5,5 x 50 lbs
		7,7 x 50 lbs
	Upper Body Russian Twist	12
		12
		12
Afterburn	Treadmill, 2%	Warmup: 5:00 @ 3mph
		1 round: 1:00/2:00 @ 8mph/4mph
		1 round: 1:00 @ 8mph
		Total Distance: 0.65 miles
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Note: Still fighting to get over a respiratory infection that creeped up on me last Friday and Saturday. Started taking antibiotics Monday and feel immensely better today with just some lingering shortness of breath.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss I B

October 30, 2009 at 12:14 pm No comments

Body Weight		270.8 lbs
Superset 1	Deadlift^*	10 x 130 lbs
		10 x 170 lbs
		10 x 200 lbs
	DB Incline Bench	10 x 80 lbs
		10 x 100 lbs
		10 x 120 lbs
Superset 2	Bulgarian Split Squat	10,10 x 60 lbs
		10,10 x 80 lbs
		10,10 x 100 lbs
	Mixed Grip Assisted Pullups	10 x -160 lbs
		10 x -145 lbs
		10 x -130 lbs
Superset 3	Romanian Deadlift	10 x 120 lbs
		10 x 140 lbs
		10 x 160 lbs
	Swiss Ball Lateral Roll	10
		10
		10
Afterburn	Espresso Stationary Bike Fruitdale	Warmup: 5:00 @ 8th gear
		4 rounds: 1:00/2:00 @ 18th/13th gears
		Cooldown: 5:00 @ 8th gear
		Total Distance: 4.93 miles
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Workout Log: NROL Fat Loss I A

October 26, 2009 at 8:14 am No comments

Body Weight		272.4 lbs
Warm Up	Row	500m 2:32.6
Superset 1	Squats^*	10 x 100 lbs
		10 x 220 lbs
		10 x 270 lbs
		10 x 320 lbs
	Bent Over Rows	10 x 70 lbs
		10 x 90 lbs
		10 x 110 lbs
Superset 2	Supine Hip Extension	10
		10
		10
	DB Push Press	10 x 60 lbs
		10 x 80 lbs
		10 x 90 lbs
Superset 3	Rotational Lunge	10,10 x 30 lbs
		10,10 x 40 lbs
		10,10 x 60 lbs
	Swiss Ball Crunch	10
		10
		10
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Workout Logs Exercise, NROL, Workout Logs

Paleo Dan

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Workout Log: NROL Fat Loss II B

Workout Log: NROL Fat Loss II A

Workout Log: NROL Fat Loss II B

Workout Log: NROL Fat Loss II A

Workout Log: NROL Fat Loss II B

Workout Log: NROL Fat Loss II A

Workout Log: NROL Fat Loss II B

Workout Log: NROL Fat Loss II A

Workout Log: NROL Fat Loss I B

Workout Log: NROL Fat Loss I A

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