L'ilJ's NROL Log

[tkinsley]

Originally Posted by L'ilJ

Those rotational lunges are such a b**ch! Next A workout will be sets of 10. Yay!

I had forgotten about those lunges... hmmm.... I am pondering changes again--stop me now, LOL!

Sounds like you are kicking ass and taking names, Jill. Hope you enjoy your day off.

Tina

[UConnJulie]

Jill, the 10s are great but the rest stinks!!! I'll have to try those thrusters on my next interval workout!!

[L'ilJ]

Thanks for stopping in ladies! Unfortunately, my day off has sucked. I have that dreaded virus that is going around. My body aches all over and I am completely naseaous, but not throwing up. I've been in bed all day and have barely eaten. I'm really hoping this clears up tomorrow. I will likely take it easy the rest of the week at any rate.

[sona]

Jill, thanks for the encouragement about my current Hypertrophy doldrums. I may do exactly what you said--within the next three or four WOs, I should think. Once my mind starts percolating, it's just a matter of the putting it down on paper.

I am very interested in your tabatas process:

Have you tried the Tabatas yet? When I did them, I only needed 5 pound dumbbells for the thrusters. They are very hard even w/5 pounds! I think you'll like it, they work up quite a sweat. The first time I did them, I chose four exercises. So I did one 4-minute set of thrusters (alternating 20 seconds of work w/10 seconds of rest), took a one minute rest, did a 4-minute set of kettlebell swings, took a one minute rest, etc. I was wiped out at the end of the fourth tabata set. It's a great workout.

So, let's say I wanted to do something like this.

I would start, say, with thrusters--do 20 seconds of thrusters, 10 seconds rest, 20 seconds thrusters, 10 seconds rest...and so on until I hit four minutes.

Then the same with, say, DB swings.

Then the same with 2 more exercises, yes? How about:

front lunges w/ DB twist or lateral lunges
push-ups (or T push-ups)

Would that work? Galya has kindly provided me with a large list from which to choose, but these four sound like the ones that would really get my heart rate up.

What are burpees, do you know?

[UConnJulie]

Jill, hope you are feeling better soon!! Drink lots of water!!

[L'ilJ]

Thanks Julie. I can't seem to shake this. Yesterday afternoon I started feeling better and last night and tomorrow morning I'm back feeling crappy. I haven't had an appetitie at all since Tuesday, which makes it very hard to eat and recover. I plan on sleeping as much as possible over the weekend and hopefully will be back at it on Monday.

[UConnJulie]

Listen to your body ... maybe rest is just what you need!

[sona]

And water--make sure you stay hydrated. Sorry you're not able to shake this thing.

At least you have the weekend. Try to rest, Jill.

[L'ilJ]

Thanks ladies. Feeling much better today. I actually was able to eat quite a bit today (mostly carby crap) and that has me feeling much stronger. Hopefully I'll be able to do a little workout this weekend!

[UConnJulie]

How are you feeling? Better I hope!!

[L'ilJ]

Thanks Julie...I am feeling a little better, but still not 100%. It's crazy. I am one of those people who doesn't (or rarely) get sick. Even with a 2.5 year old at home I never get sick. So this is just torture for me. It's not just me, my husband got the same thing and he is having trouble bouncing back. I think the virus really threw my digestive system out of whack. For a few days I had the worst heartburn I've ever had (even worse than when I was pregnant) and now the nausea is back, but not quite as bad as before. I've heard from other people that they've had similar experiences with this bug. The good news is that my appetite is back today and I'm able to eat healthier foods. Last week I could only stomach stuff like sweet, carby stuff for some reason. I still haven't gotten back to working out. I wanted to this morning, but my schedule wouldn't permit (hubby is on a business trip until Friday which makes it tough to work into my busy schedule w/work and child). I'm hoping I can fit it in tomorrow or Wednesday.

[sona]

Wow, Jill, that sounds like one nasty bug! I wonder what the sweet, carby stuff had that allowed your system to tolerate it? Whatever, I'm glad you're beginning to bounce back. It sounds virulent.

Hope things just get better from here!

--Sona

[L'ilJ]

NROL Fat Loss I - Workout B4 (last time doing sets of 12!!! ...for a while)

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/9lb coreball, 10 inchworms, 10 T-pushups

Workout:
Deadlifts - 6x45, 6x65, 12x95, 12x105, 12x105 (+10)
supersetted w/full 60 second rest with
Dumbbell Incline Bench Press - 12x25ea hand, 12x25ea, 12x25ea

Bulgarian Split Squat - 24x17.5ea hand, 24x17.5ea, 24x17.5ea supersetted w/full 60 second rest with
Mixed Grip Lat Pulldown - 12x80, 12x80, 12x80

Romanian Deadlift - 12x95, 12x95, 12x95
supersetted w/a full 60 second rest with
Swiss Ball Lateral Roll - 12xBW, 12xBW, 12xBW

Metabolic Overdrive: none today...

Finally made it to the gym today. Overall, felt pretty good, but definitely feeling the effects of that virus. My grip was really weak during the third set of RDLs (could barely finish) and the BSS's were a bitch as usual. I was able to increase my DLs by 10# though. I'm very excited to do sets of 10 next time! Only two more workouts left to finish FL1!

[UConnJulie]

This workout used to fry my grip!! I think there's one in FLII that does it too, but I can't remember off the top of my head ... hmmmm ....
Lisa told me to get some chalk, but the stupid Dick's Sporting Goods near me didn't have any (doh!!) ... I think I need to get to EMS and get a rock climbing chalk ball and bag ... that would keep the mess down a bit ... I have TINY hands and it's hard to hold that oly bar when it's loaded!!

Glad you are feeling better ... it sucks to be sick ... especially when you never are ...

[L'ilJ]

Yeah, I've got little hands too. My grip was much better the last time I did this workout, but my illness just fried me and I was noticeably weaker today. The last RDL I almost dropped the bar entirely and it clanked to the ground. Ooops. It's bad enough that I get stared at for doing deadlifts, but then to almost lose the bar completely and make a loud BANG was worse.

I forgot to mention before that while I was doing my workout there was a guy who was doing "squats" on the smith machine and doing really funny shadow boxing in between sets. It was hilarious. I think he thought he was super cool, but he just wasn't. I love when I see things like that.

[UConnJulie]

Originally Posted by L'ilJ

I forgot to mention before that while I was doing my workout there was a guy who was doing "squats" on the smith machine and doing really funny shadow boxing in between sets. It was hilarious. I think he thought he was super cool, but he just wasn't. I love when I see things like that.

He'd probably die if he knew you were thinking that!!!

[sona]

Hi, Jill!

Glad you were feeling well enough to torture yourself at the gym. The FLI WOs are murder--and this one is rough on the grip. I had one of those in FLIII, I think--I remember having to go from Bulgarians to step-ups and back and feeling my fingers just slowly losing any ability to hang on. Julie's chalk suggestion is great--I wish I'd thought of it.

Two more WOs and you're done with FLI!! It feels great to get all the way through these monsters, doesn't it? What's next for you?

[L'ilJ]

NROL Fat Loss I - Workout A5

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/9lb coreball, 10 inchworms, 10 T-pushups, Foam Rolling

Workout:

Squats - 6x45, 6x75, 10x105, 10x105, 10x105
supersetted w/full 45 second rest with
Cable Seated Row - 10x80, 10x90, 10x90 (+10)

Supine Hip Extension - 12xBW, 12xBW, 12xBW (arms crossed on chest)
supersetted w/full 45 second rest with
Dumbbell Push Press - 10x22.5ea hand, 10x22.5ea, 10x22.5ea

Rotational Lunge - 20x20ea hand, 20x20ea, 20x20ea
supersetted w/a full 45 second rest with
Swiss Ball Crunches - 10x10#, 10x10#, 10x10# (+5)

Man, I was really hurtin' today. Two workouts in a row after a week of being sick and not eating right really tuckered me out. I struggled to get through this workout. I had planned on upping the weight on my squats (on all the lifts, really) since reps were dropping, but after my first set I was like...no way. Next time.

I won't be doing another NROL workout until Saturday, so hopefully I'll get some time to recover. Still, it was great to be back at the gym.