Dumbell Snatch-Overhead Squat-6 reps 35 lbs.
Forward Ball Roll-8 reps
Windmill Lunge-3 reps 35 lbs.
Dumbell Row-10 reps 45 lbs.
Swiss Ball Alt. Wood Chops-10 reps 20 lbs.
5 sets with a 90 second rest between sets
15 Bodyweight Squats
50 Jumping Jacks
10 Mountain Climbers
10 Bodyweight Lunges
2 sets with a 60 second rest between sets
If the first set seems familiar, that’s because this is the second time I’ve done this particular complex. The first time I did it was April 19th. I made a few changes to make it a little more difficult this time around. I did 45 lb. dumbell rows instead of 35 lb. I did 20 lb. wood chops instead of 8 lb. and I decreased the rest between sets from 2 minutes to 90 seconds. Overall very nice.
The second complex is all bodyweight stuff. Really good. I got it from an interview with Craig Ballantyne.
So far I am about two weeks into this program and I can definitely see a small difference. I don’t know if I will be able to cut the full 5 lbs. of fat I was hoping for, but there is still some time.
I think it’s been good to do this for many reasons. My conditioning is definitely a lot better, and like I said I can see a difference. I think to really get my body fat down to 7 or 8% would take some very precise fine-tuning to my diet and I don’t know if I have the overall expertise to get that detailed about diet. I know the basics pretty well, but this goes beyond that a good bit.
The other reason is that although I am working very hard, my muscles aren’t getting that hypertrophy or strength kind of overload that I am used to giving them. This is giving them some good recovery time and it also means that when I go back into my hypertrophy phase, (which is what I am planning on going into next) I should see some nice results. Not only because of the fact that I should be able to overload them pretty well after this month, but also because due to my improved conditioning, my work capacity should increase which should, in turn, increase the overload effect.
It’s all fun and games.