Workout Log: NROL Fat Loss I B
October 23, 2009 at 9:23 am
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| Body Weight | 268.2 lbs | |
| Warm Up | Row | 500m 1:45.2 |
| Superset 1 | Deadlift* | 10 x 120 lbs |
| 10 x 160 lbs | ||
| 10 x 190 lbs | ||
| DB Incline Bench | 10 x 70 lbs | |
| 10 x 90 lbs | ||
| 10 x 110 lbs | ||
| Superset 2 | Bulgarian Split Squat | 10,10 x 50 lbs |
| 10,10 x 70 lbs | ||
| 10,10 x 90 lbs | ||
| Mixed Grip Assisted Pullups | 10 x -165 lbs | |
| 10 x -150 lbs | ||
| 10 x -140 lbs | ||
| Superset 3 | Romanian Deadlift | 10 x 110 lbs |
| 10 x 130 lbs | ||
| 10 x 150 lbs | ||
| Swiss Ball Lateral Roll | 10 | |
| 10 | ||
| 10 | ||
| Afterburn | Concept2 Rower D5 (100-105) |
Warmup: 5:00 @ ~2:40 per 500m |
| 3 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m | ||
| Cooldown: 5:00 @ ~2:50 per 500m | ||
| Total Distance: 3741m Average Power: 98.9 W (includes warmup and cooldown) |
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| *I do not include bar weight of ~45 lbs when recording Barbell exercises. | ||
Note: My back is still a bit sore from my previous workout, but I don’t think it affected this workout too much. I was feeling it on the rower, but it didn’t slow me down too much… not as much as the deadlifts and split squats did.
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