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cdkrug · 02-18-2007, 04:51 PM

Here we go again . . NROL FLII Begins

Today was an odd day. I'm at work doing lots of "Hurry up and Wait." I spent the afternoon "waiting" by running my Kata. There's one turn in Pinan Shodan that I'm just not getting. Anyway, as I was keeping low-grade warm all afternoon, I didn't do my usual warmup things.

First

Weigh In, Sunday 2/18/2007

Either 238.2 or 237.8. My scale had trouble making up its mind. Call it 238 and be happy 'cuz I'm three pounds lighter after a rest week.

NROL Fatloss II A1

All rest periods 60s, working at a 311 pace.

Front Squats alternated with Wide-grip cable seated rows
Front Squat (2x30)x12x3
Wide-grip Cable seated Rows 175x12x3

I'm using the dumbbell technique in Home Workout Bible for this. The weight feels "right" after three sets, but my balance was a bit fuzzy. The cable machine has only D-handles, so I kept my elbows out to mimic the wide-grip movement as much as possible.

Slop-pine Hip Extension w/ Leg Curl alt with Dumbbell Push Press
Yes, Lisa, "Slop-pine" (Bodyweight)x12x3
Dumbbell Push Press (2x30)x12x3

Back to Arms Out, as I remembered this movement is MUCH harder with the leg curl. Toward the end I was getting the knack, just as my hammies woke up and said HOWDY!!

I'm not in any danger of outgrowing my corporate gym on push press any time soon, and I think the instability of dumbs helps me with what I generously call my "balance."

Dynamic Lunge alternated w/ Upper Body Russian Twist
Dynamic Lunge (2x5)x12x2, (2x3)x12x1
Upper Body Russian Twist 5x12x3

I need to work on pacing with lunges, so I'm not airbourne at the beginning of the set and dragging at the end. Not bad for one of my skill-wise weaker movements.

Russians were with a dumbbell. I'll move this to the 8lb Squishy Ball.

Workout felt good, but no time for intervals. I still think I'll get four sessions in this week, so no guilt just yet.

02-18-2007, 04:51 PM	#44 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 493 My Profile	Here we go again . . NROL FLII Begins Today was an odd day. I'm at work doing lots of "Hurry up and Wait." I spent the afternoon "waiting" by running my Kata. There's one turn in Pinan Shodan that I'm just not getting. Anyway, as I was keeping low-grade warm all afternoon, I didn't do my usual warmup things. First Weigh In, Sunday 2/18/2007 Either 238.2 or 237.8. My scale had trouble making up its mind. Call it 238 and be happy 'cuz I'm three pounds lighter after a rest week. NROL Fatloss II A1 All rest periods 60s, working at a 311 pace. Front Squats alternated with Wide-grip cable seated rows Front Squat (2x30)x12x3 Wide-grip Cable seated Rows 175x12x3 I'm using the dumbbell technique in Home Workout Bible for this. The weight feels "right" after three sets, but my balance was a bit fuzzy. The cable machine has only D-handles, so I kept my elbows out to mimic the wide-grip movement as much as possible. Slop-pine Hip Extension w/ Leg Curl alt with Dumbbell Push Press Yes, Lisa, "Slop-pine" (Bodyweight)x12x3 Dumbbell Push Press (2x30)x12x3 Back to Arms Out, as I remembered this movement is MUCH harder with the leg curl. Toward the end I was getting the knack, just as my hammies woke up and said HOWDY!! I'm not in any danger of outgrowing my corporate gym on push press any time soon, and I think the instability of dumbs helps me with what I generously call my "balance." Dynamic Lunge alternated w/ Upper Body Russian Twist Dynamic Lunge (2x5)x12x2, (2x3)x12x1 Upper Body Russian Twist 5x12x3 I need to work on pacing with lunges, so I'm not airbourne at the beginning of the set and dragging at the end. Not bad for one of my skill-wise weaker movements. Russians were with a dumbbell. I'll move this to the 8lb Squishy Ball. Workout felt good, but no time for intervals. I still think I'll get four sessions in this week, so no guilt just yet.