NROL - RobLL
I have Finished Break in and Fatloss. Next will be Strength.
NROL was my first ever lifting using heavier weights. I started wt lifting four years ago on machines, later added Rep Reboks. After reading a review of NROL in the NYT (I think), got the book and started about six months ago and dropped machines. I still do a few Reb Reboks.
I also started low carbing about three years ago, and lost most of my belly, from 37 plus waist to 32 or 33s, or from XL and L tops and bottoms to M and S. Weight went from a high of 205 down to about 185. So near as I can tell body fat went from 31 to about 15. With all the wt work I did total wt went back up to 198 just before I started Fatloss. After finishing III I weighed 191. Legs and arms, upper chest are muscular, doc says I have about 5 lb of excess belly fat, I think maybe 10. All in all I am satisfied with the loss. I think I dropped by another 2 or 3 BF points, so maybe 13.
I am not entirely satisfied with my diet (essentially Adam's – although I got there on my own), but reluctant to make changes. For the first time in 35 years my weight is down, I am not hungry, no cravings, look good – just that I would like to lose that last 5-10 pounds. But don't want to jinx what I have already done. I continue eating about 40-60 carbs a day.
I have been persuaded to use: Whey protein PWO, 3 fish oil capsules, 5 gr. creatine. I usually have about 15 grams of carb from dark chocolate on the way to the gym. That stopped nausea.
Health concerns. After undergoing a session with retinopathy (this is what causes eye damage for people with diabetes) the Dr. did all three diabetes blood tests, fasting, challenge, and A1C. Only the fasting puts me in the pre-diabetes range, but because of the eye problem I have been told to consider myself pre-diabetic.
I have not kept track particularly of the amounts of weights I lift. Just kept them as high as I could, and still get through the set. Sometimes I have had to reduce them so I could get through all of the sets. I will indicate ranges I was lifting.
Breakin was fairly easy. I would use enough wts so that I was tired at the end, although I was able to do intervals. I started deadlifts and squats about 65 pounds, rows 25-30, pull downs 150.
FL1 got up to 85 DL and Squats, fun learning to balance on Bulg. SS, enough energy to do intervals afterward.
FL2 Got up to 100 lb DL and SQ, BSS with OP, about 15 lbs, sometimes did intervals, sometimes couldn't
FL3 dropped DL and SQ to 90-95, 35-40 rows. Could not do intervals afterwards.
Intervals: My favorite is the indoor track at the gym, 14 laps to the mile. I run one, walk one, a mile each mode. Swimming, my old 'cardio' exercise is now fast lap, slow lap. And I upright cycle, intervals 30-60 seconds, and slower depending.
I am taking two weeks off before I start Strength. In the meantime I am playing at improving my chinups. So I do pull downs, 5-170 and 180; 4 at 190 BW and 200; 3 at 210; and 1 at 220.
Strength: I will not have a spotter, so will use Dbs for bench presses– any problem? I am going to track my weights closely on these workouts.
|
Linear Mode
