I purchased ‘New Rules of Lifting’ early this year and have decided to work through the whole year long program – this seems like a great place to post my logs & progress… I also have just purchased John Berardi’s ‘Precision Nutrition’ program which has been great for getting me organized as far as eating/nutrition. I’ve been carefully following the basic template for the past two weeks now & am getting used to the routine. Thankfully I like vegetables and greens!
So – as the title suggests, it’s new everything right now! My goals are to keep on with a steady fat loss program to get below that magical 10% number – I’m a FFB who lost a big chunk of weight (60 lbs) using all the wrong methods a few years ago, but never have lost those last few % to get rid of that pesky belly/side fate (probably around 13-15% right now). I would describe myself as having worked up to a **basic** level of fitness over the last couple of years but have a very long way to go.
I’ve started with the basic ‘Break-in’ program. I’m doing four workouts a week, each workout followed by HIIT. I’m going to do each workout 4 times before moving to the next plan.
That's cool, my husband also started it,he's doing Fat Loss 1.
He finds it brutal.
PN is a great product too, do you write on the forums, I don't remember seeing you there?
Hi gayla - great to hear that others are using the NROL programs as well! Re PN - yeah, my wife really took to the program when I brought it home to read so that really helped get me onto it 100%! I've browsed the forums but haven't posted, my wife has a couple of times though..
Rest day tody - so I'll do a nutrition/diet update..
Just hitting the two week mark now of being on Precision Nutrition plan. I say 'strict' because I'd been following many of John Berardi's recommendations for about a year, but with some significant deviations - i.e. weekend eating not in good control and other 'cheats' in the week would drag my compliance down to 65-75%.
Well, so far it is going really well, felt a bit strange the first few days, but am over that now. Only slightly odd thing is that my weight has gone UP slightly... I'm not too concerned as I think I do see some body comp changes which is what I'm after of course! Other strange side effect - seem to need less sleep?
What is GREAT is that my wife stole my PN binder which I'd brought home to read, she read it, loved the ideas and is completely on-board. This means that the quality of my meals has skyrocketed as she is MUCH better at putting in variety into the meals and making them really tasty and appealing. I'd tend to fix on one or two meals and eat them over and over again until I was toally sick of them! So the outlook for sticking with PN is good, and I'm pleased with two weeks of 90% compliance.
HIIT only today, as I'm finished 'Break In' and am taking 4 days off weights before starting into 'Fat Loss II'. Just did up the spreadsheet log today for it..... Yikes! Should be interesting! Workout 'B' is 'Eastern European' with Romanian deadlift/bent over row combo and Bulgarian split squat with overhead press combo...
Thanks gobbla & tossedup... My wife (expecting) is carrying on with PN but with just a few modifications that she feels make sense for her - likely this will be her last pregnancy (all going well) so she wants to feel good through it. It really makes a huge positive difference to compliance when you are both on a similar program.. Also, even if she decides to go off for some reason, she at least understands what I'm doing & won't think I'm nuts for eating the way I do!
Surprised this morning – had quite a big ‘cheat’ meal out last night & thought that my energy would be good this am – but found it quite a struggle. Odd…
Front Squat 3x12 @115/115/100
Wide grip cable seated row 3x12 @137.5
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Supine hip extensions with leg curs 3x12
Barbell push-press 3x12 @80
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Dynamic lunge 3x12@ 80lb
Russian upper body twist 3x12
HIIT Bike 5 rounds 60/120 avg strokes 18/18/18/18/17
This is the first of two workouts in this program, I’ll be repeating each workout 6 times. My plan is to carry on with 4 workouts a week normally, so I should be through this program in about 3 weeks.
My HIIT really suffered after this workout. I think it must be moving to a 3 rep scheme after doing 2 reps/exercise for the past couple of weeks…
Snatch-grip deadlift 3x12 @135lbs
T-push-up 3x12
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Bulgarian split squat with overhead press 3x12 @30lbs
Chin-ups (make up sets with pull-downs) 3x12 (6cu/6 @162.5pd)/(6cu/6 @162.5pd) /12 @165.5pd
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RDL with bent-over row 3x12 @65lbs
Russian lower body twist 3x12
Ran out of time for HIIT today (will fit in tomorrow am) – spent quite a bit of time finding the right load for these exercises as most are new to me or are new variations… I found this to be a very challenging workout, my HIIT wouldn’t have been much to write home about after this one if I did have time for it! The Bulgarian split squat with the overhead press was particularly difficult – very humbling to launch in using my normal overhead press weight only to have to reduce – reduce – and reduce to 30lbs! I think it's a balance issue with the extra pressing movement. Tricky!
Still having balance trouble with those Bugarian Split Squats - I think I was a bit better with them today though, so I'm sure it will come along. Chin-ups were a bit better today, I'm pleased because it is only recently that I've even been able to do 1 chin-up!
Decided to do 'low intensity' stuff rather than nothing on rest days..
LI resistance cycle A
Reps x 20, 2 cycles
Glute-ham raise
DB bench press 50lb(total)
Seated row 50lb
Pulldown abs 50lb
Pressdowns 50lb
Walk DB lunge 40 lbs
Hammer curl 40lbs
Side hip thrust
DB cuban press 30 lbs
Over three weeks on PN now, and I've been very compliant - at least 90% or better. I really like the way I'm eating and feel great - my only slight concern is my weight - it hasn't changed a bit to date! I know weight is a crude measure, and of course I'm hopeful that there is some magical fat/muscle swap going on. Anyhow, my plan is to track for another week & if I'm not convinced that fat loss is happening (visually) then I'll have to make some changes to my intake I guess...
Front Squat 3x10 @125lb
Wide grip cable seated row 3x10 @150lb
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Supine hip extensions with leg curls 3x10
Barbell push-press 3x10 @85
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Dynamic lunge 3x10@ 90lb
Russian upper body twist 3x10
HIIT Bike 5 rounds 90/120 level 18/18/17/17/18
Good workout today, I got through everything pretty quickly (shorter rest periods now) and didn't have any problems. Sure wish I was putting up some of the numbers I see on other logs, but I suppose it will come in time... The main thing is that I am making progress and I haven't injured myself! I've done that several times when I started other programs - such a demotivator...
You should pick yourself up some body fat calipers and measure yourself as well as weighing. I'm doing new rules and JB's 7 habits but not getting as much visual results as i would like yet. Calipers show that body fat is dropping so thats what motivates me.
New Rules of .............. everything!!
Linear Mode
