This week was probably the least amount of time I have worked out in a long time. Starting a new job will do that. Working on getting a new routine down.
A note about the New Rules of Lifting workouts; strength 1 is intended to be done 4 times, or 16 total workouts. I am going to do a few more since I have been enjoying it.
My weekly workout report for the week of January 10th – 16th:
Monday, 10th
New Rules of Lifting Strength 1, A5
Squat
6 x 115
1 x 145 (new PR I think)
6 x 115
1 x 140
10 x 95
15 x 95
Bugarian Split Squat
3 x 15 x 55
Step Up
3 x 15 x 10’s
Back extension
2 x 10 x 25
swiss ball crunch
2 x 10
-2.25 miles run, treadmill
Tuesday, 11th
NROL Strength 1, B5
Bench press
6 x 65
1 x 90
6 x 65
1 x 85
10 x 65
Barbell bent over row
6 x 55
2 x 75
6 x 55
2 x 75
10 x 55
close grip lat pulldown
2 x 8 x 90
dumbbell shoulder press
2 x 8 x 90
incline reverse crunch
2 x 8
hang cleans (Not part of NROL)
3 x 5 x 65
-3.5 mile tempo run, 2 miles at tempo
Wednesday, 12th
none
Thursday, 13th
NROL Strength 1, C1
Deadlift
6 x 135
1 x 180
6 x 155
1 x 180
10 x 135
15 x 135 (long pause after 8 reps!)
Romanian Deadlift
3 x 10 x 95
Static Lunge
3 x 10 x 45
Good morning
3 x 10 x 55
Incline reverse crunch (I did Pallof press instead)
-2 mile run, treadmill
Friday, 14th
none
Saturday, 15th
3 mile run outdoors
Sunday, 16th
NROL Strength 1 D5
(done at home, modifications were made)
Chin up
6 (feet on supported on chair)
2 (chin ups)
6 (feet supported on chair)
1 chin up, 1 negative chin up
10 (feet supported on chair)
barbell shoulder press (used dumbbells, which at home feel way heavier for some reason!)
6 x 20’s
2 x 25’s
6 x 20’s
2 x 25’s
10 x 20’s
Dumbbell bench press
2 x 8 x 25’s
wide grip cable seated row (wide arm dumbbell row)
2 x 8 x 20’s
Lower body Russian twist
I forgot. Boo.
Total weekly running miles: 10.25 sad!
