Okay, starting with NROL (New Rules of Lifting) today, probably with Lifter #4’s routine (serious about lifting, but seriously overweight). So that means the break-in routines followed by… intervals. Crap! I also switched back to regular squats, so I lightened the weight (as I have to lift the bar over my head to start). I just find with the front squats that I don’t go as deep as I’m afraid of tipping over.

NROL - Break-in A1

So, I did a 5-min cardio warm-up on the treadmill, followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Barbell Squat - 45t/15, 45t/15
B1: Static Lunge - 15e/15, 15e/15
B2: Two-pt Dumbbell Row with Elbow Out - 15e/15, 20e/15
C1: Push-up - 15, 15
C2: Swiss-Ball Crunch - 20, 20

Then I did the metabolic overdrive intervals - 3, with 5-min warm up and cool down. (19 mins total)

51 mins, 352 cals, Max HR: 165 (93%), Avg HR: 124 (70%)

I actually did this earlier in the day than planned. The weather is odd, and it’s supposed to get sunny later on. So I decided to do this before lunch so if it does get nicer in the afternoon we can have a swim. Now I’m off to have lunch!