NEW RULES OF LIFTING: FAT LOSS III Book by Lou Schuler and Alwyn Cosgrove
Day 16 - March 28, 2006
Time: 4:35 AM
Weight: 180.4 (-.4)
Length (Including Warmup): 50 min.
Notes:
1) Giant Set - These are done as a circuit with no rest until the end of the circuit.
2) B= Body Weight
3) (e) = each side, where right and left are done separately.
4) Rest: 60 sec. after each Giant and Straight set.
Workout B:
Giant Sets:
Front Squat - 4 x 10 x 155 (Increase of 5 lbs.)
Chin-Up - 1 x (12, 10, 8, 9) x B (Decrease of 1 rep)
Step-Up - 4 x 12(e) x 60 (2-30lb DBs) (Increase of 2 reps per set)
Dumbbell Push Press - 4 x 12 x 80 (2-40lb DBs) (Increase of 2 reps per set)
Giant Sets:
Squat - 2 x 20 x 140 (Increase of 5 lbs.)
Wide Grip Lat Pull Down - 2 x 20 x 110
Step-Up - 2 x 20(e) x 50 (2-25lb DBs) (Increase of 10 lbs.)
Dumbbell Shoulder Press - 2 x 20 x 60 (2-30lb DBs) (Increase of 10 lbs.)
Straight Sets:
Rest: 60 sec.
Swiss-Ball Crunch - 2 x 15 x 45 (Increase of 5 lbs./ 15 reps instead of 10)
Additional Work: Previous evening - Elevated Push-Ups 1 x 35 x B
Comments: Week 3 is going well, although I was really tired today and a bit pissed that I missed a rep on my chin-ups. Workout B whups your butt thoroughly and I found myself taking a few extra breathers today, so I would characterize this as a "fair" workout. I increased weight or reps on several exercises, but just didn't seem on my game. I can tell you that the last few squats were just about parallel and not real deep. Maybe I am still sluggish from all the food I ate over the weekend. With only two more workouts to go in this part of the program, I am looking forward to a change up, but I do not expect Alwyn to be merciful in any of the programs that are to come.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Up, Up, Up! Great job Mahler. It is very inspiring to see the numbers rise so continuously. The other 3 increases in the first giant set more than pay for the single rep lost on the chin-ups; which are still goo numbers even outside of a giant set. The motivator is walking the walk.
NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove
Day 17 - March 29, 2006
Time: 4:40 AM
Weight: 179.6 (-.8)
Length: 35 min.
OFF DAY
Some light activities to aid recovery.
Activitiy:
Push-Ups (Legs elevated above head): 1 x 40 x B, 1 x 20 x B (added an extra set for fun)
Chin-Ups: 10, 10, 10, 7, 6 (1 more than previous best)
Running: 2.25 miles.
Comments: Today was the first time I nailed three sets of 10 on chins. Not pretty, but no kips and the chin was over the bar. Actually, I tend to do them with my legs extended out in front a bit rather than ankles crossed. I did the prorgammed neighborhood run on the treadmill. Weight is back below 180 so I am shedding the sins of the weekend.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Yeah, good work on the chins, John. Doing a 3X10 and then a 7 and a 6 afterwards is great. Your arms must have been seriously pumped by the end of that! And 40 pushups followed by 20. Wow! Nice.
You and I look like we're almost exactly the same weight. I just dropped below 180 for the first time yesterday. I think my cut's almost done!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Was the chins and push ups something I missed in New Rules or are you doing that on your own?
I know of stuff that CW recommened for active recovery but that was with lighter weight and doing a 100 reps.
I'm doing Fat Loss I - so I been keeping an eye on you!!
The chins and push-ups are just something I thought I needed to work on. Back in Feb. I decided to start with Push-ups and add some basic move each month to try to improve.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
That's why he is the 'Prime Motivator'. Shit, I'm tired from just reading this log.
Seriously good stuff, John. I am such a weak bastard when it comes to chinups. Now I'm seriously envious.
__________________
Those that can't do teach. Those that can't teach consult. Deserve aka Gabe
'8 replies before the gutter! Good job Clubhouse!!!!!' Ninjabookey
Rest and relaxation can be a powerful “nothing” to propel us to greater achievements. Mahler
Stop listening to your wiener. He may want to go for a swim, but you haven't checked if the waters are shark infested yet. Ninjabookey
That's why he is the 'Prime Motivator'. Shit, I'm tired from just reading this log.
Seriously good stuff, John. I am such a weak bastard when it comes to chinups. Now I'm seriously envious.
Of course, you realize I just sit here eating nachos and cheese and make this stuff up.
To all who have posted recently,
Thanks for the continued encouragement. This has been a challenging three weeks and you have helped to keep me going.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
NEW RULES OF LIFTING: FAT LOSS III Book by Lou Schuler and Alwyn Cosgrove
This is the final workout A in this phase.
Day 18 - Thursday, March 307, 2006
Time: 4:35 AM
Weight: 178.4 (- 1.2)
Approximate duration including warm-up: 50 min.
Notes:
1) Giant Set - These are done as a circuit with no rest until the end of the circuit.
2) B= Body Weight
3) (e) = each side, where right and left are done separately.
4) Rest: 60 sec. after each Giant and Straight set.
Workout A:
Giant Set 1:
Deadlift - 4 x 10 x 225 (10 lb. increase)
Explosive Push-Up - 4 x 12 x B
Bulgarian Split Squat - 4 x 12(e) x 70 (2-35s) (2 rep increase)
Two-point Dumbbell Row - 4 x 10(e) x 45 (5 lb. increase)
Giant Set 2:
Deadlift Off Box - 2 x 20 x 165 (10 lb. increase)
Dumbbell Bench Press - 2 x 20 x 90 (2-45s) (10 lb. increase)
Walking Lunge with Side Bend - 2 x 20 x 80 (2-40s)
Cable Seated Row - 2 x 20 x 115 (5 lb. increase)
Straight Sets:
Hanging Leg Raise - 2 x 20 x B (did these on a Captain's Chair)
Comments: This was a great workout and the final Workout A of Fat Loss III. I really felt good and finished with several increases in weights/reps while maintaining good form. I hope that Workout B goes as well tomorrow. This has been one of the most challenging routines I have done since HGM Phase I a few years ago and I think I nailed it.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Awesome work Mahler. You are up all over the board, and on a fat loss phase, on which the weight seems to be cooperating, at least this week. I can't wait to watch the numbers during the strength phases.
Craig,
I am really looking forward to the strength phase. Lou's comment in the NROL sub-forum was a real incentive. He felt that my "level of experience" would allow me to do all three Strength Phases in succession and then do a backoff with Fat Loss I. So this will be the Spring and Summer of heavy lifting. I hope. LOL
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove
COMPLETEDWHOO HOO!
Day 19 - March 31, 2006
Time: 4:35 AM
Weight: 178.2 (-.2)
Length (Including Warmup): 50 min.
Notes:
1) Giant Set - These are done as a circuit with no rest until the end of the circuit.
2) B= Body Weight
3) (e) = each side, where right and left are done separately.
4) Rest: 60 sec. after each Giant and Straight set.
Workout B:
Giant Sets:
Front Squat - 4 x 10 x 160 (Increase of 5 lbs.)
Chin-Up - 1 x (12, 11, 9, 9) x B (Increase of 2 reps & PB)
Step-Up - 4 x 10(e) x 70 (2-35lb DBs) (Increase of 10 lbs.)
Dumbbell Push Press - 4 x 10 x 90 (2-45lb DBs) (Increase of 10 lbs. & PB) Giant Sets:
Squat - 2 x 20 x 140
Wide Grip Lat Pull Down - 2 x 20 x 115 (Increase of 5 lbs.)
Step-Up - 2 x 20(e) x 50 (2-25lb DBs)
Dumbbell Shoulder Press - First Set: 1 x 20 x 70 (2-35lb DBs)
(Increase of 10 lbs. on first set)
Second set: 1 x 20 x 60 (2-30 lb DBs)
Straight Sets:
Rest: 60 sec.
Swiss-Ball Crunch - 2 x 15 x 50 (Increase of 5 lbs./ 15 reps instead of 10)
Additional Work: Previous evening - Elevated Push-Ups 1 x 35 x B
Comments: Well, Fat Loss III is history. I really pushed hard this morning and hit a couple personal bests. Not fantastic compared to what I read you other guys are doing, but milestones for me, nonetheless. This has been one of the toughest workouts I have done and I am stoked that I was able to complete it at a "kick-ass" pace of 4 workouts a week and continue to increase my overall performance.
I started out with the Break-In at 187.6 and weighed in today at 178,2. That is only 9.4 lbs. but I have to think a lot of that was fat. I don't know how much body fat I have lost, but today is casual day at work, so I grabbed a pair of low rise jeans to put on (hey, I'm old, not dead) and was surprised that they felt a little loose on me, although the legs seemed a bit snug. Gee, do ya think all that damned leg work that Alwyn threw in there did some good?
Time to thank all of you for reading, commenting and encouraging. This is only the beginning and I have much work to do. I have already prepared my logs for NROL-Strength I which I will begin after the Little Rock Summit.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I've been a subscriber to this forum for some time and I have been more of a lurker, though I have begun to make some tentative posts recently.
I am a late starter to strength training. I dabbled between the ages of 30-33 and 35-36. I finally got started "serious" training two years ago aged 38 and am having a blast as I learn, develop and put in quality time in the gym.
I understand you are aged 57 (sorry to bring that up ). Truly, you are an inspiration. I hope that in the years to come I will continue to improve and prosper in strength training as you so obviously do.
Congratulations of getting through the NROL fat loss programs.
New Rules of Lifting - Fat Loss III - Completed
Linear Mode
