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26> HIAH: Get Lean – Phase 1 & Log


I started Get Lean on Monday.  Since I was/am still recovering from the Retina Tear, and have not exercised in a while, I kept my weights light.  No Dip Belt.  Here is my HIAH Get Lean – Phase 1 Log.

WORKOUT A: LOAD: HEAVY (4-6 rep max, 20 total reps, 45 sec rest)

  • Chin-up (pg 207)
  • Dips (pg 232)
  • Overhead Squat (pg 244)  I wonder if I will ever get beyond doing these with an empty bar and 1/4 squats – sad.
  • Hand walk out (pg 271) I subbed out a rolling wheel for the hand walk out.

WORKOUT B: LOAD MEDIUM (10-12 rep max, 35 total reps, 60 sec rest)

  • Dumbbell One-Arm Bent-over Row (pg 219) palm to center These are done at a 45 degree angle not full bent over.
  • Dumbbell Standing One Arm Shoulder Press (pg 235)  Opposite Leg forward.
  • Dumbbell Single Leg Dead Lift (pg 257)  Balance is improving – slowly.
  • Cable Wood Chop on Knees (pg 273) Keeping the arm locked and the body in place – tough.

WORKOUT C: LOAD LIGHT (20-22 rep max, 50 total reps, 75 sec rest)

  • Cable Seated Face Pull (pg 217)  People complain about the value of these – two words – Rotator Cuff
  • Cable Standing Chest Press (pg 229)
  • Squat (pg 241)
  • Reverse Crunch (pg 275)

***********************************************************

High Intensity Interval Training – HIIT (after each workout)  Not doing these – do my cardio on opposing days.

  • 15 Seconds all out
  • 45 Seconds recovery
  • Total Time 10 minutes.
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1 Comment (+add yours?)

  1. Captdhd
    Apr 01, 2011 @ 10:34:27

    Hand walk out (pg 271) I subbed out a rolling wheel for the hand walk out

    Dumbbell Single Leg Dead Lift (pg 257) Balance is improving – slowly.

    You are as insane as the 15,000 represents!

    Tough Stuff!

    Capt’n

    Reply

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