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Old 08-20-2012, 07:37 PM   #36
Muscletrainerdh
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Join Date: Sep 2011
Location: New Castle, PA
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Monday, August 20, 2012 - Super Hero Fat Loss - Cycle 3: Workout 2


Barbell Complex: Pick up a barbell between 65 - 85lbs, do the following 5 exercises in rapid succession, resting 90 seconds after the last rep of the 5th exercise. Do Complex 4 times.

1A) Push Press 80 x 8 reps (+5lbs From last cycle)
1B) Romanian Deadlift 80 x 8 reps
1C) Bent Over Row 80 x 8 reps
1D) Hang Clean 80 x 8 reps
1E) Alternating BB Lunges, front squat hold 80 x 8,8,3,3 reps

Upped the weight by 5lbs on the barbell. Left arm gets fatigued during last round on 1E. Possibly tricep tendon/grip issue Had to quit after 3 lunges holding the barbell in front squat position.

Single Arm DB Complex: Pick up a DB between 15 - 25lbs do the following 5 exercises in rapid succession, resting 2 minutes after the last rep of the 5th exercise. Do Complex 2 times.

Kept weight at 20lbs.

2A)Left Arm OHP 20lbs for 15 Reps
2B)Right Arm OHP 20lbs for 15 Reps
2C)Left Leg Romanian Deadlift 20lbs for 15 reps
2D)Right Leg Romanian Deadlift 20lbs for 15 reps
2E) Left Side One Arm Row 20lbs for 15 reps
2F) Right Side One Arm Row 20lbs for 15 Reps
2G) Bulgarian Split Squats - LEft - 20lbs for 15 reps
2H) Bulgarian Split Squats - Right - 20lbs for 15 reps
2I) Left Side Plank -20 Seconds
2J) Right Side Plank - 20 Seconds

3) Hold a plank as long as you can: 02:22:00/100th

Gym was 6,000,000 degrees F. AC was on the frits. Big puddles of sweat from yours truly. It was a perfect autumn day in New Castle, they should have just had the doors of the gym open. LOL
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