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28> HIAH: GET LEAN – PHASE 2 & Log


I completed the two workout Phase 1A and will start Phase 2 on Thursday.  At this point I am going to complete the Get Lean program and then go to a more conventional strength building one.  Here is the HIAH Get Lean – Phase 2 Log.

HIAH: GET LEAN – PHASE 2 (pgs 194-195)

WORKOUT A: LOAD: HEAVY, 4-6 Rep Max, 20 Reps, 40 sec rest.

  • Barbell Bent-Over Row (pg 218)
  • Push Press (pg 237)
  • Clean (pg 266)
  • Ab-Wheel Roll Our from Knees (pg 272)

WORKOUT B: LOAD MEDIUM, 10-12 Rep Max, 35 Reps, 55 sec rest.

  • One-Arm Lat Pull down (pg 211)
  • Cable Standing One-Arm Chest Press (pg 230)
  • Reverse Lunge (pg 250)
  • Cable Standing Wood Chop (pg 274)

WORKOUT C: LOAD LIGHT, 20-22 Rep Max, 50 Reps, 70 sec rest.

  • Cable Standing Mid-Pulley Face Pull (pg 214)
  • Push-up Hands on Swiss Ball (pg 232)
  • Dumbbell Romanian Dead Lift (pg 256)
  • Reverse Crunch on Slant Board (pg 276)

HIIT: (after each workout)

  • 15 Seconds all out
  • 45 Seconds recovery
  • Total Time 12 minutes.

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