Weekly RAW: RABC Week 3, Gluten Free Update

Greetings RAW Warriors,

This week's Rats Alley Workouts for Week 3 next week are here:

Week 3: 10-8-6-4

Monday:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Lat Pulldowns: 4 x 8
Windmills: 3 x 5 per side

3 Minute Warning: 20/10 x 2 each exercise
BW Squats
Mountain Climbers
Total Body Extensions

Wednesday:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

1 Arm DB Rows: 4 x 8 each side
All Star Sit Ups: 3 x 5 per side

2 Minute Warning: 1 minute each exercise
Jumping Jacks
Burpees

Friday:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Pulldowns: 4 x 8
Swings: 5 x 60s each

3 Minute Warning: 20/10 x 2 each exercise
Pushups
Lunges
Mountain Climbers

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Still going Gluten Free when I can, and its making a great difference in how I feel and look.  Dropped 15# now totally, seemed to hit a happy point and not so worried about a set number.  I have a feeling that once I get outside more and run in nicer weather, the weight will come off a little more, but not much.  I've gone from 202 to 187 now, and I think between 180-185 will be a good weight to be at for my performance.

Some days I just can't get around gluten foods, so its not the end of the world. On the bright side, I am no longer snacking on crackers and cookies that used to contain a lot of it.  Replacing the chips with rice cakes and rice crackers/snacks has been a nice change.

Running-wise, its feeling a lot better for me and I'm anxious to crank out a workout on the track on the first cleared-off track day we have.

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I'm looking at doing some core workouts & full body workout circuits of my own as additional workouts to add to the blog on a semi-daily basis.

Still hitting up the Swings now & then, even in the start of track season. Mostly up to just BW workouts at the end of our runs. 

I'm finding the 20/10 format is one of the better templates to use for various workout needs.  Grab a bunch of great 20/10 workouts plus many others on video with the Home Workout Revolution series at http://tinyurl.com/cbhwrevsale .  I have used these workouts to fill in a great need with my busy schedule. 

Not interested in 20/10 workouts?  Want to just grab a great program or tackle on a challenge?  Grab these great deals for your Kindle apps or readers:  http://tinyurl.com/rkofp

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