I sort of skipped the arm workouts from New Rules of Lifting this week. I plan to do them this week! I am a stickler for starting what I finish.
My weekly workout report for the week of January 17th – 23rd:
Monday, 17th
4 mile run outdoors
Tuesday, 18th
New Rules of Lifting Strength 1, A6
barbell back Squat
6 x 115
1 x 145
6 x 115
1 x 145
10 x 95
15 x 95
Bulgarian 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 miles run, treadmill
Wednesday, 19th
3 mile @ 10k race pace
Thursday, 20th
New Rules of Lifting Strength 1, C6
Deadlift
6 x 135
1 x 185 (new PR)
6 x 155
1 x 180
10 x 135
15 x 135
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 and Saturday
none
Sunday, 23rd
3.25 mile run outdoors (temp was 8F!)
Total miles run: 14.25
