Back to work after a scheduled week long break. This workout was tough and I had a hard time finishing the Rotational lunges… not because of the weight so much as my cardiovascular conditioning… I was sucking wind hard there at the end. I also threw on some intervals after the strength workout. If I recall, in NROL, they call that Afterburn… week 1 of which is 3 rounds of 1 minute hard, 2 minutes easy… add on the 5 minutes each of warmup and cooldown, that’s 19 minutes. Today was on the treadmill; Wednesday I might get on a bike or the Concept2… we shall see.

Body Weight 275.2 lbs
Warm Up Row 1000m 4:36.9
Superset 1 Squats* 15 x 90 lbs
15 x 180 lbs
15 x 200 lbs
15 x 220 lbs
Cable Row 15 x 150 lbs
15 x 170 lbs
15 x 190 lbs
Superset 2 Supine Hip Extension 15
15
15
DB Push Press 15 x 60 lbs
15 x 70 lbs
9 x 70 lbs
Superset 3 Rotational Lunge 7,7 x 60 lbs
9,9 x 40 lbs
15,15 x 40 lbs
Swiss Ball Crunch 15
15
15
Afterburn Treadmill, 2% Warmup: 5:00 @ 2.8mph
3 rounds: 1:00/2:00 @ 7mph/3.5mph
Cooldown: 5:00 @ 2.8 mph
Total Distance: 1.18 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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