My weekly workout report for the week of January 3rd – 9th:
Monday, 3rd
New Rules of Lifting Strength 1, A4
Squat
6 x 115
1 x 140
6 x 115
1 x 140
10 x 95
15 x 95
Superset
Bulgarian Split Squat
3 x 15 x 45 (bar)
Step Up
3 x 15 x 10’s
Superset
back extension
2 x 10 x 25
Swiss ball crunch
2 x 10 x 25
-2 mile run, treadmill
Tuesday, 4th
NROL Strength 1, B4
Superset
barbell bench press
6 x 65
1 x 85
6 x 65
1 x 85
10 x 65
barbell bent over row
6 x 55
2 x 65
6 x 65
2 x 65
10 x 55
Superset
close grip lat pulldown
2 x 8 x 90
dumbbell shoulder press
2 x 7x 25’s
hang cleans (not part of NROL)
3 x 5 x 65
-3.25 mile run, treadmill
Wednesday, 5th
3.25 mile run outside
Thursday, 6th
4 miles treadmill, 4x800’s and more!
Friday, 7th
NROL Strength 1 C4 and D4
C4
Deadlift
6 x 135
1 x 180 (new PR)
6 x 135
1 x 175
10 x 135
15 x 135
Superset
Romanian deadlift
3 x 10 x 95
Static lunge
3 x 10 x 45
Superset
good morning
2 x 10 x 45
Incline reverse crunch
2 x 10
D4
Superset
Chin up
6 (Smith machine, feet on bench)
1 (chin up)
6 (Smith machine, feet on bench)
2 (negative chin ups)
10 (underhand grip lat pull down @ 90#)
barbell shoulder press
6 x 45
2 x 55
6 x 45
2 x 55
10 x 45
Superset
Dumbbell bench press
2 x 8 x 30’s
wide grip cable seated row
2 x 10 x 60
lower body Russian twist (I did Pallof press instead)
3 x 10 x 60
-2 mile run, treadmill
Sunday 9th
3.25 mile run outdoors
Total weekly running miles: 17.75
