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NROL, Fat Loss II, workout 4A

Posted Sep 11 2008 5:07pm

I had to sneak this lift in right before the gym closed yesterday. Time was running out so I actually had to stick to the rest periods.

Here are the numbers - 10 reps, 45 seconds rest.

Front Squat - 10×85, 10×85, 10×85

(My form still sucks on these. I don’t know if I’ll ever get it right. I just can’t find a way to go straight down without the bar falling forward. I still have to hold it hard with my arms. I’ll be glad when I don’t do these anymore. Not fun.)

Wide-grip cable seated row - 10×120, 10×120, 10×120

(No problems.)

Supine hip extension with leg curl - 10xBW, 10xBW, 10xBW

(Easy.)

Barbell push press - 10×85, 10×85, 10×85

(These are easy enough but my form is questionable. I still feel like I let the bar go to far back and extend my wrist too much. I think I need to keep my hands vertical. If I put much more weight on there I might hurt my wrist.)

Dynamic lunge - 10×25, 10×25, 10×25

(These are still tough and they hurt my knees a little. They are just a little too awkward I guess.)

Upper-body Russian twist - 10xBW, 10xBW, 10xBW

(No problems.)

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