This is my training log to accompany my fat loss log “My journey to 10%”. I will be using the routine from CTs Destroying fat article for 3-4 weeks to accelerate fat loss. Starting today so i will post my workout later.
Ramped bench and row up to 100 on both
A1: Bench ( 6 reps for 5 sets, 100kg, all explosive)
A2: Incline flye ( 6 reps for 5 sets, 22kg, all explosive)
A3: Bent over row ( 6 reps for 5 sets, 80kg, all explosive)
A4: Chin up ( 6 reps, for 5 sets, BW, all explosive)
This was very difficult
Rowing sprints:
100m x 5
around 17 seconds each at 6 resistance.
Ramped squat up to 140kg
A1: Squat (140) 6,6,6,3
A2: Lunge (36) 6,6,6
A3: Hyper extension (36) 6,6,6
A4: leg curl (75): 6,6,6
Pitiful workout, felt exhausted even going in to the gym. Better than nothing though. Unsure why i wasnt feeling my best, could be the diet taking its toll and the lack of carbs. Nevertheless, hitting the gym earlier tomorrow for my lactate circuit.
Used 40kg for both circuits and was pressed for time:
Circuit 1:
A1: press up, 12 reps (4 sets)
A2: front squat, 12 reps (4 sets)
A3: row, 12 reps (4 sets)
A4: RDL, 12 reps (4 sets)
Circuit 2:
A1: OHP, 15 reps, (2 sets)
A2: Back squat, 15 reps (2 sets)
A3: high pull, 12 reps (2 sets)
A4: Deadlift, 12 reps (2 sets)
Used 2 22kg dumbells:
A1: press up, 15 reps,
A2: dumbell squat, 15 reps
A3: dumbell row, 15 reps
A4: Dumbell RDL, 15 reps
A5: V-sit
A1: OHP, 15 reps
A2: Jump squat, 15 reps
A3: upright row, 15 reps
A4: deadlift, 15 reps
4 circuits for both, followed by 20 minutes S.S. cardio