The focus is getting back to five circuits. I have been a little under the weather recently and combined with a new sleep schedule, losing weight (convinced that a caloric deficit plays a part), and increasing weight has taken its toll. The strategy is to find my max weight at fifth circuit and work up to it through the first four. If I feel that I am getting gassed, then maintain a lower weight or go down in weight for the purposes of finishing all five circuits. I also took some breaks which stretched out the time but, again, focus was on completing five circuits.
Warm Up:
Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
- Time: 70 minutes. Good time considering I thought that I took extra time to rest and last time this routine took me 80 minutes.
- Weight: 200. Still working to crack this plateau.
- Machine Squats - max 10 reps @ 240 on 5th cycle. Same as last time.
- Barbell Deadlift - max 10 reps @ 185 (70 each side + bar) on third circuit. Did not increase weight on fourth and fifth circuits but did ten reps on all five circuits. Last high was 205.
- Barbell Lunges - max ten reps @ 75 on fourth circuit. Did the same for fifth. Last time max 10 reps @ 85 on 5th circuit.
- Straight Leg Deadlift - max ten reps @ 160 (60 each side + bar) on third circuit. Again, did the same weight for ten reps on fourth and fifth circuits. Last time max 10 reps @ 185 (70 each side + bar) on 5th circuit.
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