L'ilJ's NROL Log

[UConnJulie]

Originally Posted by L'ilJ

I have the Suunto T4. It has way more features than I would ever use, but I like it. It tracks calories burned, but I really don't know how accurate that really is? I basically use the calorie mode as a baseline to compare certain workouts to others. NROL workouts burn lots of cals! This watch let's you set various interval times too (so I can do Tabatas without looking at a clock...I can just listen for the beeps). Overall, I would recommend it. Which HRM did you buy?

It's snowing here today Happy friggin' easter.

UGH on the snow ... we had flurries here and a high of about 32!!!

I ordered a Polar S210 ... it's last year's model and I got it online for a steep discount ... the chest strap on my current Polar doesn't really bother me ... when I get really really sweaty then the reception is spotty (I usually just stop and wipe down the sensor with my shirt and I'm good to go ... more of a summer problem obviously ... )

[L'ilJ]

I'm heading out for another business trip to FL later today thru Wednesday. I need to think up some fun hotel gym workouts. I'm bringing my new jumprope so I don't have to fight the paper-readers to get access to a treadmill or bike. I'm staying at a hotel with a decent set up DBs so I'll be able to get something good whipped up.

Today I did a KB workout at home and used my TRX for some bodyweight stuff.

Warmup: 5 Sun Salutations (yoga stuff), some foam rolling

Two-arm swings 1x20x20#, 1x20x25#, 2x10x36#

Giant Set #1 (no rest btw exercises, 1 minute rest btw giant sets)
Clean & Press 3x10x36# (I did as many as I could w/the 36# KB and finished each set w/a 25# where necessary - I'm in-between weights right now...and it's a BIG difference)
Good Morning 3x10x36#
Pistols w/TRX 3x10xBW (I can do most w/o the TRX, but I need some assistance on the left side)
TRX Chest Press 3x10xBW

Giant Set #2 (no rest btw exercises, 1 min rest between giant sets)
Suitcase DL 3x10x36#
Upright Row 3x10x36#
TRX Pike (HARD!) 3x10xBW
KB Snatch 3x10x25#

HIIT: Ran five 2:2 intervals on the treadmill w/5 minute warmup and 5 minute warmdown.

Food has been really good lately. I'm almost 100% compliant on the secret squirrel diet. The only time I cheated was on Saturday. I made Oatmeal Choc. Chip cookies for my son and tasted the batter...plus one finished product. Otherwise, I've been good and I'm making progress. The big challenge will be on this upcoming trip. Wish me luck!

[sona]

Nice progress here, Jill. Will you be doing a weigh-in and tape measure check before you leave for FL? From the degree of squirrel diet compliance, you must be showing some significant changes!

What a fun image--you jumping rope next to a bunch of ss treadmill walkers, all reading the paper!

[Lost Dog]

Good luck on the trip!

[UConnJulie]

Originally Posted by sona

What a fun image--you jumping rope next to a bunch of ss treadmill walkers, all reading the paper!

[Viknord]

Have fun on your trip. Good luck with the hotel gym.

[L'ilJ]

Originally Posted by sona

Nice progress here, Jill. Will you be doing a weigh-in and tape measure check before you leave for FL? From the degree of squirrel diet compliance, you must be showing some significant changes!

Sona - I've been taking measurements weekly. So far I've dropped about 2% bodyfat and 6 pounds. So progress has been good.

[L'ilJ]

Okay, hotel workout #1 is out of the way. As usual, the treadmills were full of people reading the paper while I was huffing and puffing away. I got some strange looks.

One-leg Romanian DL - 3x8per legx50# (2 25# DBs)
supersetted w/o rest w/
DB Bench Press 3x10x25# per hand

Step Ups 3x10x20# ea hand
supersetted w/o rest w/
Renegade Rows w/Pushup 3x10x20#

Goblet Squats 3x10x35#
supersetted w/o rest w/
DB Swings 3x20x20#

Swiss Ball Pikes 3x10

Jump Rope - 10 minutes of 20:10 second intervals using my new jumprope. Hey...jumping rope is HARD! My legs are fried. I now have a new challenge to overcome.

[tkinsley]

Originally Posted by L'ilJ

Okay, hotel workout #1 is out of the way. As usual, the treadmills were full of people reading the paper while I was huffing and puffing away. I got some strange looks.

One-leg Romanian DL - 3x8per legx50# (2 25# DBs)
supersetted w/o rest w/
DB Bench Press 3x10x25# per hand

Step Ups 3x10x20# ea hand
supersetted w/o rest w/
Renegade Rows w/Pushup 3x10x20#

Goblet Squats 3x10x35#
supersetted w/o rest w/
DB Swings 3x20x20#

Swiss Ball Pikes 3x10

Jump Rope - 10 minutes of 20:10 second intervals using my new jumprope. Hey...jumping rope is HARD! My legs are fried. I now have a new challenge to overcome.

Wait until the calf DOMS sets in....

[Viknord]

Nice workout Jill. All those treadmillers must have been impressed. Jump roping is deceptively hard. I could only do 4-5 minutes when I first began. I usually do them for warm-ups before lifting. They have gotten much easier, almost to the point where I like them now.

[sona]

Jump Rope - 10 minutes of 20:10 second intervals using my new jumprope. Hey...jumping rope is HARD! My legs are fried. I now have a new challenge to overcome.

Funny, it wasn't that hard when we were 8 years old! Good for you, Jill--I knew you were going to cream those paper readers. Gotta love those strange looks!

[Victoria]

Did anyone ever have a pogo stick? We used to see how many we could do without stopping. I think we used to get in the hundreds. I bet that would be hurt the old legs today!!!

Way to go, Jill! Forget those paper readers...they may have the news, but you got the bod!!!

[L'ilJ]

Another hotel-gym workout for me this morning. Heading back home later today.

DB Split Squats 3x16x25#ea
supersetted w/o rest w/
DB Chest Press on Swiss Ball 3x8x25#ea

DB RDLs 3x8x30#ea
supersetted w/o rest w/
DB Shoulder Press 3x8x25#ea

DB Row w/elbow out 3x8x25#
supersetted w/o rest w/
Mountain Climbers 3x20per side

10 minutes of jumping rope (20:10 intervals)

The rope jumping was easier for me today, but still an ass kicking workout. Tina was right though, my calves were sore this morning!

[UConnJulie]

You go!! Some day you have to bring your camera and take a picture of some paper-reader gopping at you! That would be a hoot!!

Are you somewhere warm? I think it's snowing in Detroit ... it's headed our way but this being Southern New England, we're just getting cold rain ... oh joy!!

[L'ilJ]

Back in town today - I was in FL Julie...but it wasn't all that warm. First off...I could barely make it down the stairs this morning because my calves were f-ing killing me from jump roping the past two days! After a good stretch they are feeling better...but still! Tina was so right.

Also, despite the fact that this is called my NROL Log, I started Waterbury's BBB (Big Boy Basics) program today. It was a real change from those heart pumping fast-paced NROL Fat Loss workouts - but a good change I think.


Day 1: Waterbury's BBB (8x3s w/60 seconds rest between sets)

Warmup: Walking lunges w/twist (10 each side), lateral lunges w/reach and touch (10 per side), Ball bridge (1 held for 30 seconds), 10 Russian twists w/8lb coreball, 10 inchworms, 10 T-pushups

Workout:

Bench Press
1x3x45
1x3x55
1x3x65
3x3x75
4x3x80

Cable Seated Row
1x3x110
7x3x120

Pull Ups (used assist machine)
6x3x28lb assist
2x3x34lb assist

DB Military Press
4x3x30#each hand
4x3x25#each hand (could have used 27.5s, but couldn't find them)

So, it was a good workout. It was weird sitting around for 60 seconds between straight sets. Usually I'm hustling around and the heart rate is pounding. According to my watch, my max HR was 145 and the average was 108. This compares to FL2 workouts where I maxed in the 180s w/an average in the mid 140s. I think I could have gone heavier w/the Bench Press, but I didn't have a spotter so I wasn't really eager to push it too much.

No intervals today...calves too sore!!!

[Lost Dog]

Couldn't come up with a good log name, eh?

1. Who ya callin' L'il?
2. Hey there, Big Boy.
3. Makin' TRX to L'il'rJ
4. Chad Would Be So Proud Of Me For Using A Heartrate Monitor During His Workouts! (I'll wordsmith this one down for ya)
5. I got your L'ilJ right here!

I'm sure there's more... there always is.

[L'ilJ]

I like "Who're you Callin' L'il?"

I just wasn't sure if I should start a new log or not. Should I? What's the verdict out there?