Just Finished FL III - Now What?

DenverAtty · 11-25-2008, 12:24 PM

Hi All -

As I relayed in an earlier post, FL III damn-near killed me. But in a good way. I didn't lose much weight, but I lost a bunch of fat and look and feel 100% better than when I started this voluntary death march. Wifey is loving it. I'm 6' 0" and 180 (age 47) and want to stay there.

Here's the deal. I'm not interested in gaining mass or getting much bigger. I just kinda want to maintain where I'm at. But I also realize that one of Alwyn and Lou's "7 Deadlies" is repeating a program back to back. So . . . on to Hypertrophy and dial down the weight? Strength? Something else?

Another factor is that due to my work schedule and my 5 year old daughter's sleep cycle, I work out in my basement early in the morning - I have a decent set of BB and DB's but no squat rack. Didn't seem to matter much in the FL workouts, but I don't have the equipment for the heavy-duty, large weight squats etc. My daughter won't spot me while she watches the "Backyardigans".

Suggestions? Operators are standing by. I greatly enjoy the forum.

LisaS · 11-25-2008, 12:28 PM

you won't really get bigger if you don't eat for it - so if you keep your diet dialed in you should be good on any program.

since you've survived the set/rep schemes in the FL series you might enjoy the variation that Strength I brings. But Hyper I would also give you some variety.

just saw the no squat rack part - I'll leave to others if S1 or H1 is worth attempting without being able to do heavy squats

Something like Turbulence Training might be good for you as an alternative and something different.

Lisa~ · 11-25-2008, 12:32 PM

You wouldn't be able to do any of the strength programs with a rack, but you could go to H2--no rack required. That might be a good fit for you. I wouldn't dial back the loads, though. The variety of rep ranges will keep your metabolic fires stoked, and the lower rep ranges will challenge you in new ways that'll keep your body changing. So on the 6-rep sets, use the heaviest load you can move with good technique for 6 reps.

DenverAtty · 11-25-2008, 03:39 PM

Thank you Lisa and, uh, Lisa. What, no replies from the Cult Jam?

Took a look at Turbulence Training. Based on what I could see without buying the download, it looks a lot like NROL . . . just reorganized. Is there anything to be gained by doing TT for a few weeks and then switching back to NROL?

Again, many thanks for your replies.

LisaS · 11-25-2008, 04:05 PM

it just came to mind as a prewritten program that didn't require high weight back squats (working from memory). I don't have NROL here with me at work so can't look at the routines -
I'll defer 100% to what Lisa~ says and recommends.

DanceDiva · 11-25-2008, 07:00 PM

Quote:

Originally Posted by DenverAtty

Thank you Lisa and, uh, Lisa. What, no replies from the Cult Jam?

LOL. Love folks with a good sense of humor & music.

stingo · 12-04-2008, 11:41 AM

No real info to add here - just wanted to congratulate you on completing Fat Loss III. One of the few and the proud to be sure.

DenverAtty · 12-04-2008, 12:18 PM

Thanks. Feel like I should get some sort of merit badge or something. And had I watched my diet a little better (YOU try and eat less between Halloween and Thanksgiving) I'm sure I'd look a little more like the guy on the cover.