Weekly RAW: BSD Week 2, GF Update

Greetings RAW Warriors,

This week, its Week 2 of the BSD Plan.

Main Lifts are 4x5, others are 3 x 10.


Week 2, Day 1: Bench Press

Bench Press  4 x 5        
Front Squats  3 x 10       
Pulldowns  3 x 10        
DB Lunges  3 x 10       
All-Star Sit Ups        
& Windmills   20/10 x 2 each exercise, rest 1 minute, then repeat

Week 2, Day 2: Squats

Squats  4 x 5        
Military Press  3 x 10       
DB Lunges  3 x 10        
Seated or DB  3 x 10       
Rows
Leg Raises & KB Swings: 20/10 x 2 each exercise, rest 1 minute, then repeat

Week 3, Day 3: Deadlift

Deadlifts  4 x 5        
Push-Ups  3 x 10        
BW Lunges  3 x 10        
Pull-Ups  3 x 10 
Mountain Climbers & Total Body Extensions: 20/10 x 2 each exercise, rest 1 minute, then repeat

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Gluten-Free Update: 

I am still giving the gluten-free dieting a go.  Saturday & Sunday had a bit more wheat/breads than I wanted, and it was back to feeling uneasy.  Bodyweight is down 10 pounds overall and bodyfat % is 14.5% at my last measurement.

Things are moving forward in a good direction, just need to watch the bread intake more.

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January was a great month for all-things kettlebell from my OFP guides, as Just Swing It! and Kettlebell XL had some good sales numbers. 

If you missed out on the January 10,000 Swings Challenge, you have another 11 months to try it out. See the guides at http://tinyurl.com/rkofp

I also had some great running workouts of the interval style.  A sample of what I did last night was:
300m
600m
900m
1200m
Then, 12, 150m sprints at the top of each minute. It was hard, but great!

Its hard to be inventive in a down & back hallway, but it works for me, and the intervals have helped out a lot in shedding the weight. 

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak