Another NROL Log: Jamie's New Log of Lifting

[jruck37]

Yeah... I just wish my ankle would feel normal again. It's not really sore, but I definitely favor/notice it quite a bit.
We'll probably play at least 3 games on Saturday. I'm thinking about taping it up or getting a little support to help me through the day.

[gregl515]

Can you elevate your foot when you are not running, lifting or playing softball? If you work at a desk at work, can you elevate your foot at work?

[gregl515]

Can yu keep it elevated when you are not running, lifting and playing softball? If you eork at a desk, can you elevate your foot while you work?

[jruck37]

Not really at work. I try to elevate it sometimes when I'm at home and it's sore. It's really not that bad... just kind of nagging.

[BamaDave]

Nagging injures drive me crazy. I told you you shouldn't change any diapers - that would only prolong it! :p

Way to jump back in there on the NROL Strength program! That's still my favorite set of routines that I have ever done. Good luck in the playoffs.

[jruck37]

7/12/07- Bodyweight Routine

Tri-Set
Pushups: BWx[20, 15, 20] (30 sec)
Chinups: BWx[6, 6, 6] (30 sec)
Swiss Ball Crunch: BWx[30, 30, 30] (30 sec)

Notes:

I've been on Dad duty all week, so I haven't made it to the gym. I was sitting around while she was sleeping and wrote this sweet little workout plan all by myself.

[jruck37]

7/14/07- Bodyweight Routine

Softball Tournament

We had the #1 seed and got knocked out quickly after losing the 1st 2 games of the day. Not a good showing... Amazingly, I hit the ball better that day than I had all summer.

[jruck37]

New Rules of Lifting

Fat-Loss I: Workout A-1 7/16/07

Squat: [135, 145, 155]x15 (75 s)
Cable Seated Row: [50, 60, 70]x15 (each arm) (75s)

Supine Hip Extension: BWx3x15
Dumbell Push Press: [70, 60, 50]x15

Rotational Lunges: 50x3x15
Swiss-Ball Crunch: (BW+20)x3x15

Notes:

• I decided to forgo the final stretch of S-II, due to the fact that it had taken me 2 months to get through the 1st 3 rounds.
• With that in mind, I just need to get back in shape. FL-1 is the answer.
• The cable seated row is actually on another cable machine that is called a row, but isn't exactly what you picture out of a cable seated row. I'm too tired to explain it further right now.
• The 1st 2 exercises took a lot out of me.

[jruck37]

New Rules of Lifting

Fat-Loss I: Workout B-1 7/19/07

Deadlift: 155x[15, 15, 14] (75 s)
Dumbell Incline Bench Press: [90, 80]x15, 70x10 (75s)

Bulgarian Split Squats: BWx3x15 (each leg)
Mixed-Grip Lat Pulldown: [112.5, 100]x15, 88.5x13

Romanian Deadlift: 135x9, [0, 0]x0
Swiss-Ball Crunch: (BW+20)x3x15

Notes:

• I always overestimate my abilities in the initial high rep workouts. I'll adjust for that tomorrow.
• I don't really remember anything but the numbers on this one.

[jruck37]

New Rules of Lifting

Fat-Loss I: Workout A-2 7/23/07

Squat: [145, 145, 145]x15 (75 s)
Cable Seated Row: [70 +20, 80 +20, 80 +10]x15 (each arm) (75s)

Supine Hip Extension: BWx3x15
Dumbell Push Press: 60x[15, 15, 12]

Rotational Lunges: 60x3x15 +10 each
Swiss-Ball Crunch: (BW+30)x3x15 +10 each

Post-workout Run:
1.12 Miles, 10 Minutes

Notes:

• I adjusted some weight here and found this workout to be smoother.
• My ankle is finally feeling close to 100%.
• I decided to run a little bit when I go lift, because I don't anticipate having the time to run on off days.

[BamaDave]

I know what you mean about having a hard time getting the loads right on the high rep workouts. It seems like I either go too light or too heavy!

[jruck37]

New Rules of Lifting

Fat-Loss I: Workout B-2 7/26/07

Deadlift: 155 lbs 3x15 (75 s)
Dumbell Incline Bench Press: 80 lbs 3x15 (75s)

Bulgarian Split Squats: BW+10 lbs 3x15 (each leg)
Mixed-Grip Lat Pulldown: 100 lbs 3x15

Romanian Deadlift: 115 lbs 3x15
Swiss-Ball Crunch: BW+35 lbs 3x15

Notes:

• Updates to my log 2 days in a row. It's almost like I am actually in the swing of things again. Not really.
• Due to some major adjustments, I am not really recording increases and decreases in this session. It was all over the board. I should be smoother and more incremental from here on out.
• I decided that I'm only going to run on lifting days if I can finish by 6:00 PM or so. Today, I was still lifting at 6, so I skipped the run.
• I feel a lot better than the last time I did this workout. I got lazy with my DL form last time and my back was fatigued the entire workout. This one was much better.

[twinsavsvikingsfan]

I'm glad to see you back posting my man!

[jruck37]

Thanks, Jim! It's nice to get on a routine where I can get to the gym a few times a week and also have a little bit of time to get on here once in a while. In other words, Hallie is sleeping instead of crying!

New Rules of Lifting

Fat-Loss I: Workout A-3 7/28/07

* 60 second rest between sets

Squat: 155 lbs 3x15
Cable Seated Row: 100 lbs 3x15

Supine Hip Extension: BWx3x15
Dumbell Push Press: 70 lbs 3x15

Rotational Lunges: 70 lbs 3x15
Swiss-Ball Crunch: BW+45 lbs 2x15; +50 1x15


Notes:

• This was the 1st of 4 workouts in a row that will be reduced from 3x15 to 3x12 sets. The rest duration is also dropping from 75 seconds between sets to 60 seconds.
• I think I'm doing the rotational lunges wrong. I always feel off balance when I do them. Probably too much weight as usual. Next time, I might reduce the lbs.
• I WORK3D OUT 3 TIEMS THES WEK!1!1!!1 LOL

[twinsavsvikingsfan]

Never been a big fan of rotational lunges myself. Probably cause they're hard. lol

[gobbla]

Doing the multi-directional lunges (wrong) is what dicked my knee. Respect the lunge.

[BamaDave]

There seem to be a lot of variations of "rotational lunges." The ones for FL-1, as I read it (now I'm wondering), are a regular lunge but with an upper body twist in the direction of the lead leg. I've been doing those with dumbbells, which is pretty awkward. It makes more sense to use a barbell. At any rate, the ones in FL-1 are not the kind where you step back with one leg and twist around.