Sunday 7/12/09
NRoL Fat Loss III B1
Warm Up
Foam rolling
Giant Set 1
135 x 10,10,8, 115 x 10 - Front Squat
100 x 10,10,10,10 - Underhand grip lat pulldown (bowflex)
15 x 10,10,10,10 - Step up
35 x 10,10, 30 x 10,10 - Dumbbell push press
Giant Set 2
115 x 20 x 2 - Squat
60 x 20 x 2 - Wide grip lat pulldown (bowflex)
10 x 20 x 2 - Step up
15 x 20 x 2 - Dumbbell shoulder press
0 x 15 x 2 - Swiss ball crunch
I love this workout. The front squats were a little rough, as I tried the correct grip (rolled back on the fingers, elbows out front) for the first time. I'd been using the crossed arm technique because of the inflexibility in my wrists. After reading that most people get used to the "correct" grip over time, I thought I'd suck it up and give it a go! Things went great until the 3rd set, when I was all sweaty, and the bar started sliding all over the place! Gotta chalk up them delts, I suppose, or at least wear some sleeves for that workout. My hands/wrists felt fine after a while, so I'm going to continue using that grip.
The set of 20 back squats was awesome. I swear, Cosgrove must have known how daunting these giant sets are, and made the second one only 2 sets to keep you motivated. Just knowing that second giant set is only 2 really makes these workouts enjoyable.
I got an invite to do some mountain biking down at the national white water center in charlotte, they even had a bike for me to borrow, so I couldn't pass that up! I hadn't been on a mt. bike in 10 years, AND I haven't done any serious cardio at all during this 6 month journey into fitness. So, I was a little worried that I'd be holding the guys up.
WRONG! These NROL workouts must be doing something, because I felt like a superstar out there. Technical climbs? No problem. Long grinding uphills? No problem. I couldn't believe how good my stamina was. I ended up doing each loop without stopping at all until the end, and just waited for everyone else to catch up. I'm normally not one to brag, really, I am, but damn I felt good out there. Thanks Lou and Alwyn!
|