I am easing into it a bit just because it is a brand new scheme and I'm not overly comfy with front squats in general. O-tay, excuse time over.
FL2 workout A1:
Front squat 55x12, 65x12x2 WG cable seated row (was a bastardized version because the new gym had NO DETACHABLE LAT BARS. Yes, that's right--NONE. So, I had to use a straight bar tricep extension and put butt on ground--better than nothing I guess) 60x12, 70x12x2
Supine hip ext w leg curl 3x12 BB push press 45x12, 55x12, 65x12 (am I the only one that feels stupid with these?)
Dynamic lunge [/b]30x12/leg, 45x12x2 Russian twists on ab board, 1kg med ball 3x12
Took me about 35 minutes or so... these seem like they will be a lot faster workouts than FL 1 I'm guessing.
Workout B looks a lot more intimidating. I've never done a T pushup in my life... should be interesting... and that bulgarian with the ohead press... UHOH.
SOMEONE... I'm not naming names here, LOU and ALWYN.... is a SADIST.
I just got my ass kicked, officially.
Snatch grip DL: 95x12x3 (feels a LOT different that reg DL, so a little light today) T push up: 12x3 (Me likey! These were FUN)
Bulgarian split squat w OH press 10(5 ea)x12x3 (although using GIRLY weights, I was shaking at the end... had to take 30 secs between legs to not start crying. I can't believe the difference from the regular bulgarian SS vs these... oy) UH lat pull down 70x12x2, 80x7 + 70x5
Rom DL/Bent over row 60x12 (too tired by now to do all 3 sets at this wt), 50x12x2 LB Russian Twist 12x3
Took me about 45 minutes and I was drenched in sweat by the end. AWESOME workout, much harder than the A workout yesterday.
Front squat 65x12, 75x12x2
WG cable seated row 110x12,130x12,140x12
Supine hip ext w leg curl 3x12 ME NO LIKEY!!!! I am not sure if this is a biomechanics issue with me, but I feel these far less than a prone leg curl done properly
BB push press 65x12x3 (I still feel stupid doing these, but definitely less jerky with a little more weight on there. Somehow my legs end up like sumo deadlift wide by the end of the set...)
Dynamic lunge 40x12 x3
Russian twists on ab board, 6 lb med ball 3x12
Took me about 35 minutes again. I am looking forward to 10 rep sets... the 12s are an ass-kicker.
SOMEONE... I'm not naming names here, LOU and ALWYN.... is a SADIST.
I just got my ass kicked, officially.
TK
Most of us are aware of this already, you could have just asked!
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Yes, I suffer from that "must make own mistakes and find out for self" genetic defect....
NROL FL2 w/o B
Snatch grip DL: 95x12x2, 105x12 increased by 10 lbs T push up: 12x3
Bulgarian split squat w OH press 16(8 ea) x12 and a big NUH-UH from my entire body so back to the puny weights for the last two sets 10(5 ea)x12x2 UH lat pull down 70x12x2, 80x5 + 70x7--the cable machine was hanging bigtime at 80 lbs. Weird.
Rom DL/Bent over row 50x12x3 LB Russian Twist 12x3
Again, took about 45 minutes. I still hate those friggin bulgarians but find that if I really sink into it as far as I can, I can share the love with my trailing hip flexor
I am looking forward to a few less reps next week, even though I KNOW it will probably hurt even more.
Following along here with interest, because I just finished my first set of A and B Fat Loss II workouts. If I get through the next two (with cardio in between), I'll start a log of my own (wanted to wait till I knew I was going to be serious about this!). Meantime, I'm sympathizing with every ache and pain you suffer, nodding with moan! Man, I thought I was okay when I left the gym yesterday, but three hours later I was toast. And I still am! I was so tired, I couldn't even sleep well--I just kinda lay there, all boneless and drifting. (Workout was at night.)
Your weights are much higher than mine, so I can imagine what this is doing to you! But boy, it still hurts!
Just wanted to post a couple of relevant poundage goals for this week:
SG deads: 115 minimum. I better have a full wheel on there with sets of eight, but I'm getting ahead of myself here.
Bulgarian hell squats with are-you-friggin-KIDDING-me overhead presses: hmmm... an achievable goal this week? I'm going for 10# dbs. 12s minimum the following week although 15s would be ideal
BB push press: 75 this week minimum... 85 next. I'd prefer a set of quarters, but I am trying to be the aggressive realist here.
dynamic lunges ohh... let's shoot for 50lbs
romanian DL/bent over rows: 60 this week, 70 next.
And those t push ups? Gonna have a dumbbell in at least one hand by the end.
Goblet squat (thanks to Galya for this idea, I think) 50x10x3 WG hammer strength seated row 90x10x2, 110x10
Like I said last time....those SHELC do nada for me, sooo.... Prone leg curl (cybex) 62.5x10,67.5x10, 75x10 MUCH better BB push press 65x10, 70x10x2 new PR but shoulder girdle, back around side axilla and scapula did not like this at all, and NOT in a good way. I woke up with a sore neck this morning from sleeping in an odd position, so I hope that's why.... to be continued.
Dynamic lunge 45x10x2,50x10 another PR Russian twists on ab board, 5lb dbx10, 8x10x2
Took me about 32 minutes this time, only slightly shorter than previously with sets of 12. Overall, hit higher weights on everything, and I like the goblet squats much more than a regular front squat which bruises me every time... I was ATG on these with just the prettiest picture-perfect squat I think I've ever done :p
Tina, hi! I have a feeling I'm going to learn a lot from reading your posts.
Quote:
I like the goblet squats much more than a regular front squat which bruises me every time...
Bruising, yes. Are goblet squats like a kind of plie squat, holding a single DB in a lowered position and squatting down with it? I too would like to have a sub, assuming I never grow confident with front squats.
And re "prone leg curl"--do you mean hamstring curls? the regular kind, lying facedown?
I'm also with you on BB push/presses. I don't lift as heavy, but I feel it anyway in the same way. I'll have to keep the weight low on these, unless I can find a sub that won't tax my neck.
And yup, lying hamstring curls... same thing. I am a little tired from yesterday, but I KNOW the dreaded workout B awaits this afternoon
At least it's ten reps of torture, rather than 12. Does this make me a masochist, I wonder? Hmmmm.....
Weeeelllllll..... I had PLANNED on doing FL2 w/o B today, but after waking up with a horrific headache and feeling like pu-pu all day, decided that I could cut myself some slack and only have three days rather than four of lifting this week. So today, I only rode the bike for 32 mins and then did HIIT on the stairmaster for 20 mins.
I am noticing my achilles tendon on the right leg is sore--NO BUENO. I run for stress relief, and this could present a large problem fairly quickly. I really shouldn't need to replace shoes as of yet; I have two pairs that are only 2 months old that I rotate and am only running 15 miles/week anyway.
My best guess is that my increasing depth on squats etc is stressing them a bit; I tend to be a bit inflexible in the ankle to begin with. Ah well, I guess I'll take NSAIDs and try to cut back a bit.
Tomorrow is hell... I mean, workout B. Sweat and nausea, here I come... woohoooo!
Well I PUMMELED myself today... I am so glad I didn't attempt this yesterday, because I would have half-assed it with the way I was feeling, and what's the use of that?
NROL FL2 B3
SG DL 115x10x3 my grip is starting to limit me on these T pushups 3x10, 5x10x2 yeeeeaaaahhhhh baby, added some dbs. Felt like a total studette... even if the 3# db was baby blue
Bulg SS/OHP 20(10ea)x10x3 HOLY SWEET MOTHER OF GOD wt asst chins -56x8 + -62x2, -62x10x2 (this was quite a bit more gut-wrenching than NG pulldowns, let me tell you)
Rom DL/bent over row 60x10x3 Lower bod Russian Twists 10x3
So new records (for NROL anyway) on the SG deads, the T pushups, the bulgarian hell simulators, and the Rom DL/BOR combos.
I feel GREAT.
Also ran a 5K this morning and walked another mile. I think I'm good for today.
Have a great weekend, everyone. Happy Veterans' Day!
Jeez, Tina, can you say "fried"? Congratulations on the increases....
I can't imagine working with a DB on those T push-ups. You must have some control! I get so tired, I'm sure I'd end up bonking myself in the head with one--as it is, I sometimes smack myself in the face (hands flailing wildly).
Kudos on the chins, too. You must've been sweating. They are much harder than pulldowns, that's for sure.
Smart of you to wait another day till you felt up to the WO. Sounds like you're all better!
A1 Goblet squat 50x10, 55x10x2 Legs felt strong as hell, but back a little bit freaked out still by yesterdays deads, sooo.... just went ATG and hung in there. Still increased by 5lbs A2 Hammer strength iso wide grip rows 130x10 HA! A little toooo heavy 110x10x2 Same as last time, but only did one set @110 so improved
B1 SHELC 10x3 I really don't like these... at all. No stability ball has been the right size, but I guess I felt it more today than usual, because my legs were quaking B2 Dumbbell snatch 20x10x3 These felt soooo good... my left shoulder is definitely less stable than the right. I was sweating like a linebacker by the end of these.
C1 Dynamic lunges 50x10x3 last round I did the last set at 55 but this load killed me today, so no increase. I would guess that the DB snatches may have tired me out quite a bit. At least, that's my story... and I'm stickin' to it. C2 Russian twists on SB with 8# med ball 10x3... added a few weighted SB crunches on at the end of each of these.
Also pedaled a bike to nowhere for 16 mins just to loosen up. This has been a very hard week despite only 3 total NROL days. Looks like I'll be finishing up in a little more than a week, and I am torn between FLIII and afterburn (which I just received and also looks like a booger). I will probably do FLIII since that's only a month; afterburn is 16 weeks in length. I'm not sure if my attention span can go that long
Tomorrow is measure/weigh. I feel a smidge leaner, my arms are already getting quite vascular (I look SCARY when I'm uber lean... kinda veiny in a skeletor way. Good thing my man likes me however I am), and although I HATE the bulgarians, I have to say that my butt is looking higher and rounder than it was 2 months ago. We'll see what the calipers and tape measure have to say manana.
Now, off to get some non-sweaty (i.e., that which I'm paid for) work done.
Just wanted to post a couple of relevant poundage goals for this week:
SG deads: 115 minimum. I better have a full wheel on there with sets of eight, but I'm getting ahead of myself here.
Bulgarian hell squats with are-you-friggin-KIDDING-me overhead presses: hmmm... an achievable goal this week? I'm going for 10# dbs. 12s minimum the following week although 15s would be ideal
BB push press: 75 this week minimum... 85 next. I'd prefer a set of quarters, but I am trying to be the aggressive realist here.
dynamic lunges ohh... let's shoot for 50lbs
romanian DL/bent over rows: 60 this week, 70 next.
And those t push ups? Gonna have a dumbbell in at least one hand by the end.
I love this board. Thanks, everyone!
Whoops I forgot to look at goals... but I met them for this week! Woooofrigginhooo! Except for the bb push press, which has been replaced by the db snatch... other than that, 100%.
Glad you found the DB snatches to work as a sub for the push/press. Tina, they get done one arm and then the other arm? I mean, do you hold one DB and work one arm for all 10 reps, and then switch the DB to the other arm for 10? Or do you hold two DBs and switch off arms? You end up doing 20 reps for each set, right?
Good luck when measurement day rolls around--I hope you're pleased!
OK... odd as it seems, there has been zero change in the demon tape measure (the embarrassing stats: waist 26.5", hips 36.5", thigh 21" yesterday; 21.5" today. Can you say "edema"? LOL!).
Calipers have me at 12mm triceps (ick), 6 mm suprailiac, and 22mm anterior thigh. SUPPOSEDLY this is 17.7%; if this is the case, I have managed to gain 2 lbs of LBM since last month. I suppose it's possible with the heavier lifts, but I doubt it. Calories over the last month have averaged 1650, with an average 40/40/20 split. I am thinking that my love affair with cottage cheese, total greek yogurt, walnuts, and sf pudding mix must end... I'm not a huge subscriber to the "dairy makes you puffy" theory, but I am starting to wonder. Seems to me that I have leaned out more effectively with a slightly higher carb intake in the past; perhaps I need to go 45/35/20 or so. I did have two days that were MUCH higher intake than my average, probably 3000 calories or so (all clean foods but lots of it: oatmeal, protein pancakes, etc)... and my hormones are still a bit out of whack from stopping birth control 2 months ago.
Grrr. I am annoyed . However, I am doing this entire log for public accountability, so there you have it. I DID feel leaner before today's numbers. Bodyfat does appear to be slightly less but I do NOT like the calipers right now, not one bit.
For a frame of reference, lest anyone think that I am being ridiculous (as I have been accused of being in the past, LOL), my competition stats are W 25", H 34.5", and T 18.5" with a BF of about 12%. I am comfortable in my skin and still able to menstruate at 14% (TMI, I know). Although I realize my perception is very distorted, I honestly feel like the sta-puff marshmallow woman right now.
However, my options really only are to play hard or go home. So, goals for the week, then:
1. SG DL at least one set 135x8
2. BSS with OHP 12 lb db
3. goblet squat 60
4. lunges oly bar 55
5. chins (gravitron) -10 counterweight (I think that's -52 lbs)
6. Run 12 miles, including one treadmill speedwork session
7. Lift x 3
I have a fiance in from out of town for the next 3 days, a trip to Dallas Friday through Sunday... it will be a challenging week to meet these goals for sure.
Alright, enough. Anyone that has read this far... thanks.
Glad you found the DB snatches to work as a sub for the push/press. Tina, they get done one arm and then the other arm? I mean, do you hold one DB and work one arm for all 10 reps, and then switch the DB to the other arm for 10? Or do you hold two DBs and switch off arms? You end up doing 20 reps for each set, right?
Good luck when measurement day rolls around--I hope you're pleased!
Sona I did them one arm at a time. I set the db back down at the end of each rep and snatched from the ground each time; I'm sure I could just alternate as well, which would probably allow me to increase the weight a bit. Hmmmm... think I'll try that this week. Yes, 20 reps/set; will be 16 this week as I am almost done w FL2 woooohooooo!
The fat loss program also looks like an endurance workout program.. no? I'm currently trying to change the Strength I got from Str 1 into strength endurance, and not exactly sure how to do it..
The fat loss program also looks like an endurance workout program.. no? I'm currently trying to change the Strength I got from Str 1 into strength endurance, and not exactly sure how to do it..
Hmmmm.... I would call this (FL2) a DEFINITE endurance workout. However, I have also gotten stronger with it despite the fact that it's not the primary goal; I think of strength routines as being focused on full recovery between sets so as to be able to max out on lifts.
You could always add jumping rope or something like that between sets to keep your HR up; your working muscles perhaps would not fully recover as they would with a sitting/resting recovery though. I am sure someone else on here will have a better suggestion though...
I can't believe I'm at the end of this already! One more workout B... oh CRAP. I think I missed a 10 rep workout B... oh well.
A1 SG DL115x8,125x8x2 (increased by 10#)
A2 T push ups8x8,10x8x2 increased by 5 lbs
B1 BSS w OHP10x8,12x8x2 increased by 2#
B2 wt asst chin ups-58x8,-52x8,-52x5+-58x3[color="darkgreen"] increased to counterbalance 10
C1 RDL w BOR 70x8x3 increased by 10#
C2 russian twists 8/sidex3
So overall, given that this was oh dark hundred...aka 5 am... took it a little easier due to fear of hurting myself
I will definitely be meeting and exceeding every goal I set, weight-wise. I am so glad that I stuck with NROL... thanks to everyone that encouraged me to head in this direction
Congratulations on (nearly) reaching the end of FL II--I know you have some things going on right now that will take your time, but have you made any decisions about what you're going into next?
I may be crazy, but if I survive all FL-II WOs, I think I'm headed for FL-III~
I know you have a dicey shoulder (your left?), but it's obvious you have a back of iron. It's great (and motivating) to see your DL (and lat p/d) weights.
Goblet squat 50x8, 55x8, 60x8 (I noticed my back rounding with the 60# db) WG hammer strength seated row 120x8x3
SHELC 8x3 still ain't feeling 'em DB snatches 20x8, 25x8x2 alternating this week
Dynamic lunge 55x8x2 ,60x8 Russian twists on ab board 10# plate x8x3
Overall--ugh. No fun tonight, gym was kind of crowded, I was tired... had intended to blow it off until tomorrow morning but nope, did it anyway.
Weird aches and pains: my serratus hurts. Not sure why... maybe SG DLs? I've been sore for 2 days for no obvious reason. Also quads HURTING tonight, but only during the DB snatches, which is weird.
Goal is to get one more session in this week; I'll finish up with FL 2 next week and take a couple of days off before I decide on FL3 or afterburn.
OK... odd as it seems, there has been zero change in the demon tape measure (the embarrassing stats: waist 26.5", hips 36.5", thigh 21" yesterday; 21.5" today. Can you say "edema"? LOL!).
Calipers have me at 12mm triceps (ick), 6 mm suprailiac, and 22mm anterior thigh. SUPPOSEDLY this is 17.7%; if this is the case, I have managed to gain 2 lbs of LBM since last month. I suppose it's possible with the heavier lifts, but I doubt it. Calories over the last month have averaged 1650, with an average 40/40/20 split. I am thinking that my love affair with cottage cheese, total greek yogurt, walnuts, and sf pudding mix must end... I'm not a huge subscriber to the "dairy makes you puffy" theory, but I am starting to wonder. Seems to me that I have leaned out more effectively with a slightly higher carb intake in the past; perhaps I need to go 45/35/20 or so. I did have two days that were MUCH higher intake than my average, probably 3000 calories or so (all clean foods but lots of it: oatmeal, protein pancakes, etc)... and my hormones are still a bit out of whack from stopping birth control 2 months ago.
Grrr. I am annoyed . However, I am doing this entire log for public accountability, so there you have it. I DID feel leaner before today's numbers. Bodyfat does appear to be slightly less but I do NOT like the calipers right now, not one bit.
For a frame of reference, lest anyone think that I am being ridiculous (as I have been accused of being in the past, LOL), my competition stats are W 25", H 34.5", and T 18.5" with a BF of about 12%. I am comfortable in my skin and still able to menstruate at 14% (TMI, I know). Although I realize my perception is very distorted, I honestly feel like the sta-puff marshmallow woman right now.
However, my options really only are to play hard or go home. So, goals for the week, then:
1. SG DL at least one set 135x8
2. BSS with OHP 12 lb db
3. goblet squat 60
4. lunges oly bar 55
5. chins (gravitron) -10 counterweight (I think that's -52 lbs)
6. Run 12 miles, including one treadmill speedwork session
7. Lift x 3
I have a fiance in from out of town for the next 3 days, a trip to Dallas Friday through Sunday... it will be a challenging week to meet these goals for sure.
Alright, enough. Anyone that has read this far... thanks.
Tina
Couldn't help wondering . . . You don't have any other fiances stashed out there do you?
Tina, that's some strength/stability, hanging on to a 60# DB for those goblet squats. If you can manage that, why did you opt for goblets instead of front squats? Is it the shoulder vulnerability?
Don't you hate it that it's the luck of the draw whether the gym will be crowded or not? Mine was crowded, too, on Wednesday, and I tried to zen through my WO. But it's an added stressor.
I hope you start back with FLIII--that's my plan when I'm finished with FLII. That way, I can read your horror stories and gear up!
Hope the assorted aches/pains have subsided by now....
Tina, that's some strength/stability, hanging on to a 60# DB for those goblet squats. If you can manage that, why did you opt for goblets instead of front squats? Is it the shoulder vulnerability?
Don't you hate it that it's the luck of the draw whether the gym will be crowded or not? Mine was crowded, too, on Wednesday, and I tried to zen through my WO. But it's an added stressor.
I hope you start back with FLIII--that's my plan when I'm finished with FLII. That way, I can read your horror stories and gear up!
Hope the assorted aches/pains have subsided by now....
--Sona
Hey Sona!
I just never feel like I can get ATG with the front squats for some reason; they hurt my shoulders as well, and I am ALWAYS bruised up from the dratted things. Apparently I look to have some visible tightness on my left pec minor/shoulder as well, which screws up my entire left side alignment... so I think with the asymmetry I have, it just magnifies everything to a point that it interferes with what I would otherwise be able to do with a bar.
Sigh.
I will probably do FLIII next, but I am going to give myself a few days off and just recover. I have aches and pains in places I didn't know could ache, LOL! The serratus/lower rib cage in particular is pretty much making itself heard in every movement I do. My running is getting progressively more sluggish and plodding; I'm sure the battering I'm giving my legs with this workout isn't helping that out any, but on the bright side, this week I think I am actually slightly visibly leaner than last. Maybe I just needed a few weeks for my body to get over its shock response to show results.... dunno. But I have gone up in poundage significantly in all lifts, so SOMETHING is happening here.
Now, if I can only get into alignment again and not look like I have scoliosis...
Well, travel wreaks havoc on gym time, I must say.
Did NOT get 300 minutes in... more like 270. That would be because I also did not get another NROL in there. By the time I got home Sunday, I was just beat, unmotivated, and I thought waiting until tonight to do workout B was a better idea than going through the motions.
Also did NOT get in 12 miles this week. Somehow managed to forget, of all things, white running socks. I refuse to run in no socks (blisters), and dress socks... ummm... not so much. So, only 9.5 miles.
I seem to be down about 3/4 of a lb from last Monday. I have no idea what I weighed on Sunday, as I still wasn't home, but did eat yummy tapas and split a lava cake dessert with someone on Saturday. Food choices NOT very great this weekend. The "breakfast" that was provided was bagels, pastries, and fruit. Not an iota of protein in the mix, so I ended up eating egg/ham and an english muffin instead... then huge time between breakfast/lunch with no snack, so markedly different from my normal 5x/day pattern.
Oh well. I'm home again, and back on track. Just in time for Thanksgiving!
Adventures with Afterburn
Are goblet squats like a kind of plie squat, holding a single DB in a lowered position and squatting down with it? I too would like to have a sub, assuming I never grow confident with front squats.
. However, I am doing this entire log for public accountability, so there you have it. I DID feel leaner before today's numbers. Bodyfat does appear to be slightly less but I do NOT like the calipers right now, not one bit.
Linear Mode
