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27> HIAH: GET LEAN – PHASE 1A & Log


I did not really follow Phase 1 to the letter, since I got in a contest with another 52DC Challenger, Capt DHD.  Our goal was to see who could do the most reps within the 52 days.  I ended up staying with the lighter to medium weights. 

Once the Spring 2011 Challenge ended, I have taken an 8 day rest.  This morning I started HIAH: GET LEAN – PHASE 1A. Here is the Get Lean – Phase 1A Log.

There are only two Workouts.

WORKOUT A: LOAD: SUPER HEAVY: 2-3 Rep Max, 10 Reps, 75 Second Rest.

  • Neutral Grip Pull-up (pg 209)  My biggest problem here – the rubber on the grips slides as I hold on.
  • Dips (pg 232) Did these with 25 pound weight on the Dip belt.
  • Dead Lift (pg 254) Did not push myself on these, since I have not worked out in a while.  My back felt edgy.

WORKOUT B: LOAD: SUPER HEAVY: 2-3 Rep Max, 10 Reps, 75 Second Rest.

  • Barbell Bent-over Row (pg 218)
  • Dumbbell Incline Bench Press (pg 227) Palms forward
  • Front Squat (pg 242)  I hate this exercise – may just do a regular squat or some other variation on the theme.

HIIT: (after each workout)
15 Seconds all out
45 Seconds recovery
Total Time 10 minutes.

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