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10.0%
Full Body Workout: Pull Day
Muscle Snatch
45lbs x 8
65lbs x 5
65lbs x 5
95lbs x 3
1-Legged Romanian Deadlift on Bosu Ball
30lbs x 8
40lbs x 8
50lbs x 8
60lbs x 6
Standing Cable Row (Squat Position)
80lbs x 12
100lbs x 12
110lbs x 10
140lbs x 8 + 60lbs x 8
Side To Side Pulls + Side To Side Monkey Pull Ups
body wt. x 8 reps, body wt. x 8 reps
body wt. x 6 reps, body wt. x 6 reps
body wt. x 8 reps, body wt. x 10 reps
body wt. x 8 reps, body wt. x 8 reps
Side to Side Cable Crunch + Med Ball Throwdown
80lbs x 20 reps + 12lbs x 12 reps
80lbs x 20 reps + 12lbs x 12 reps
100lbs x 20 reps + 12lbs x 15 reps
100lbs x 20 reps + 12lbs x 20 reps
HIIT: Double Jumps of 5 w/ Regular Jumps + Body Wt. Leg Movements (Side Lunges, Curtsy Lunges, Reverse Lunges, Mt. Climb, Burpees, Side Squats alternating)
12:00 total min with 25 second intervals between.
*This is the third time my jump rope has broken on me! I will have to re-cut and add another stop to the handle again. Good thing people were not around me when it snapped, that is the one thing I fear whenever I jump rope. :I
Good Morning People! Have a good day!
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54.1 kg
Lost so far: 2.6 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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steady weight
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 Comments
I need to try some of these HIIT workouts you're doing. These seem pretty intense. How many different ones do you do? Which are you favorite?
06 Apr 11 by member: tapeekcm
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The main one I have incorporated for a few months now is treadmill + jump rope HIIT sessions. You can vary speed, incline, and time on the treadmill to whatever intensity you want (preferably 60-80% HRR Zone). Then use the jump rope as your "active rest". For example, just to start you can try steady rate of 6mph at 2-4 incline at 25 second intervals with jump rope. If it gets too easy, increase speed to 7-8mph with less incline or add extra 30 seconds between sets. What's great about it is you can make it your OWN. There's no set structure so long as you keep the idea of high intensity for 30-60 seconds with "active rest" in between. The active rest doesn't have to be jump rope either, it can be as simple as slow walks. Whichever way you go with it good luck and look forward to seeing what you try out and if it benefits you!
06 Apr 11 by member: gerdik
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Other HIIT that I have done:
- Ab Works (Cables, Planks, Crunches) + Jump Rope
- Burpee Pull Ups with rest intervals
- Leg Works (Lunges, Squats, etc) + Jump Rope
Hope this helps!
06 Apr 11 by member: gerdik
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Thanks man! I have been incorporating an interval running day once per week into my training for speed work where I go 7mph 1 min, then 8mph next min on and off for 30 minutes. I'll give a try to some of those muscle group specific HIIT and let you know how it goes!
06 Apr 11 by member: tapeekcm
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