Okay, I'm still discovering these forums and realized I could post a training log here - so here it goes.
I did the Break-in workout a while back; then decided to shift to 3 sets of 6-8 reps with those same exercises. I was overly anxious to test my strength since it has been so long since I really hit the weights. It sure felt good to lift some steel.
I decided to try the Lifter #3 plan, which is two workouts a week but I'll try to squeeze another in if possible. Now back to the FL II.
Monday, April 2, 2007
New Rules of Lifting (NROL)
Program: Fat-Loss II
Workout: A1
Superset with full rest, 60s Front Squats
95x12, 95x12, 105x12
Wide-grip lat row
95x12, 105x12, 115x12
Superset with full rest, 60s Supine hip extension w/leg culr
0x12, 0x12, 0x12
Barbell push press65x12, 65x12, 65x12
Superset with full rest, 60s Dynamic lunge
30x12, 35x12, 35x12
Upper-body Russian twist
0x12, 5x12, 5x12
Comments: First time doing front squats - I could really feel it in my back. Will have to increase weight more, but working on good form first for the squats. Also did jump-rope to warm-up as well as some low weighted front squats.
Hip extensions were "way" too easy. I'm not sure how to make them more difficult. Push press reminded me of the clean & jerk. I was getting a bit of pain in my left shoulder, which I don't get doing regular overhead presses.
Used 30# & 35# dumbbells for the lunges, but need to increase weight. Russian twists didn't seem to be doing much. I guess I'll increase the weight and see if this works me more.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Superset with full rest, 60s Snatch-grip deadlifts
135x12, 135x12, 145x12
T-push up
0x12, 0x12, 0x12
Superset with full rest, 60s Bulgarian split squat w/overhead press
10x12, 10x12, 10x12
Chin-up w/underhand-grip
0x6, 0x7, 0x12
Comments: Started lifting at 9:30pm and realized (too late I might add) that I had very little energy for this workout.
T-push ups were easier than expected, so I'll need to incorporate dumbells next time.
Bulgarian split/horror was just plain killer! I can easily press more, but after trying these as unweighted warm-ups I realized I needed to reduce the weight just so I could do the squats. Yikes! These were definitely not fun, but I am sadistically looking forward to the next workout to see if I can improve on this.
That said, I could barely do the pull-ups in the superset, since I was so whipped from the Bulg. squats. I did 6 measely pull-ups with my own body-weight (189#'s) and stopped. The next sets I used a band to give me some help and the final set I moved the band up on my power rack for additional assistance. Killer superset!
After that, I really had to call it quits. I was light-headed, nauseous and shakey (legs primarily) at this point.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Superset with full rest, 60s Romanian deadlift
85x12, 95x12, 115x12
Lower-body Russian twist
0x12, 0x12, 0x12
Comments: After a good nights rest, I finished last nights workout. Need to increase deadlift weight. Twist seems too easy - might need to try adding weight.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Welcome! Your workouts look good so far. Those FL2 Bs are sadistic aren't they? When I do those high-rep Bulgarians w/OHP my heartrate gets up into the 180s.
So you're tracking your heart-rate? I didn't even think of that, although it would be interesting. I get pretty winded on the Bulgarians as well. Are you wearing a chest strap to monitor your heart-rate? I've got one I use when jogging; I guess I'll try it on workout A-2 today and see what the damage is.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
I always wear my heartrate monitor when I workout because I like to track the stats. Since I'm wearing my watch anyway to time the rest periods I figure...why not? The A workouts for FL2 get my heart pumping much less than the B workouts.
To increase the difficulty of the hip extensions, you can move your arms to your sides which will lessen your stability. If that's still too easy, hold a plate on your midsection.
Yes, good idea Jill. I just did FL 2 - workout-A2 while wearing monitor. I hesitate to post the results since they seem so odd.
Heart-rate (HR)
resting (65)
average (129)
maximum/peak (232)
A whopping 232! Yikes! I had to recheck my manual to make sure I was reading the number correctly. Sure enough it's right.
I don't "ever" remember getting my HR over 180 before - even after doing sprints. I guess the ol' ticker can take a beating pretty good and these workouts are really dishing out a beating. Hehehe.
cdkrug,
Good idea. I already had my arms at my sides, but the plate on the stomach idea is new. I'll have to figure a way to stabilize the plate though. I don't want my teeth knocked out by a sliding plate.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
cdkrug,
Good idea. I already had my arms at my sides, but the plate on the stomach idea is new. I'll have to figure a way to stabilize the plate though. I don't want my teeth knocked out by a sliding plate.
I put my hands up there for as long as I could keep stable. Then I'd alternate which hand was up each rep.
Yes, good idea Jill. I just did FL 2 - workout-A2 while wearing monitor. I hesitate to post the results since they seem so odd.
Heart-rate (HR)
resting (65)
average (129)
maximum/peak (232)
A whopping 232! Yikes! I had to recheck my manual to make sure I was reading the number correctly. Sure enough it's right.
I don't "ever" remember getting my HR over 180 before - even after doing sprints. I guess the ol' ticker can take a beating pretty good and these workouts are really dishing out a beating. Hehehe.
175 is a better! That's usually where my HR tops out for these workouts, though on occasion it goes up to the 180s - usually when I change the rep/rest scheme. At any rate, the workout looks really good.
Are you doing Romanian Deadlifts or Romanian DLs w/an Upright Row at the end?
1x10 105 lbs.
1x10 100 lbs.
1x8 100 lbs. (*failed on last 2 reps)
Superset
Dynamic Lunges w/barbell
1x10 135 lbs. (*went too heavy – got 10 reps w/left leg & 8 reps w/other leg)
1x10 125 lbs.
1x8 120 lbs. (*no numbness in arms this time - failed on last 2 reps)
Upper Body Russian Twist
1x10 15 lbs.
1x10 15 lbs.
1x10 20 lbs. (*feel the obliques working a bit)
Heart-rate (HR)
resting (74)
average (133)
maximum/peak(170)
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Your workouts are looking really good. Amazing how quickly the body adapts isn't it? Your heartrate isn't through the roof anymore! Those Supine Hip Extenstions w/Leg Curl (aka SHELCs) hit some people hard and others can't feel them at all. I usually did them with my arms crossed on my chest to make them more of a challenge - but you couldn't hold a weight if you do them that way. You can also bring the arms closer to your sides. At any rate, it's a good opportunity for a bit of a breather!
Vik, I'll be doing these for the first time tomorrow morning, bright and early...urgh! I think I'll use my 5# dbs...that's the lightest I can go! Sounds like they are brutal. There's a little pause at the bottom, no? That's what worries me... and the 12 rep part! I'm guessing that it's the legs that burn much more than the arms. I'll be doing pull-downs with it so I'm hoping it won't kick my butt too much!
cdkrug,
ain't that the truth! I was getting pretty comfortable - relatively speaking - and then wham! time for new rep/weight scheme - hehehe. Still trying to up the ante, but backing off occasionally or taking longer breaks .
Jill,
thanks for the comment. So far so good. Yea, I've been pretty amazed at my body's adaptations, I didn't think I would be increasing the amount of weight so quick, but I'm not complaining . My son and daughter (son especially) get a kick out of watching their old man grunt, groan and yell like a mad-man when I'm lifting and I enjoy impressing those youngins. Hehehe!
I've been keeping my arms tight against my body while doing the Supine Hip Extensions w/Leg Curl but that wasn't doing much. So I added a small plate on my stomach, which seemed to make a bit of difference although I felt the burn in my calves of places. That was rather odd.
Victoria,
Bulgarian split squat w/overhead press in the morning?! Oh you couldn't pay me enough but then again, I'm not much of a morning person .
Yes, there is a relatively small pause at the bottom of the movement, but I don't know if that really gives you a respite from the pain - hehehe. Actually, they have gotten easier as my muscles have adapted. Just ease into it. Take a break if it becomes too much. I think it's better to push yourself, but there comes a point where you know you need to pause/break - then come back and complete the set.
And you're correct Victoria, first you'll feel it in your legs, but as I've increase the weight, I'm getting a good arm workout now too. I wish I was able to do Pull-downs. When the Bulgarians tire me out; then I switch to pull-ups - I'm afraid I'll weaken and fall on my arse.
Let me know how it goes for you Victoria and good luck .
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Victoria,
Bulgarian split squat w/overhead press in the morning?! Oh you couldn't pay me enough but then again, I'm not much of a morning person .
Yes, there is a relatively small pause at the bottom of the movement, but I don't know if that really gives you a respite from the pain - hehehe. Actually, they have gotten easier as my muscles have adapted. Just ease into it. Take a break if it becomes too much. I think it's better to push yourself, but there comes a point where you know you need to pause/break - then come back and complete the set.
And you're correct Victoria, first you'll feel it in your legs, but as I've increase the weight, I'm getting a good arm workout now too. I wish I was able to do Pull-downs. When the Bulgarians tire me out; then I switch to pull-ups - I'm afraid I'll weaken and fall on my arse.
Let me know how it goes for you Victoria and good luck .
Barbell Bent-Over Row w/wide-grip (no pulley available)
1x8 145 lbs.
1x8 155 lbs.
1x8 165 lbs. (* tough)
Superset
Supine Hip Extension with Leg Curl
1x8 Bodyweight + green band
1x8 Bodyweight + green band
1x8 Bodyweight + green band (* using the band really works the hams)
Barbell Push Press
1x8 105 lbs.
1x8 105 lbs.
1x8 110 lbs. (* barely made last rep)
Superset
Dynamic Lunges w/dumbbells
1x8 70 lbs. (*2 x 35 lb. dumbbells)
1x8 90 lbs. (*2 x 45 lb. dumbbells)
1x8 90 lbs.
Upper Body Russian Twist
1x8 15 lbs.
1x8 20 lbs.
1x8 20 lbs.
Heart-rate (HR)
resting (70)
average (131)
maximum/peak(171)
(*entire workout, including short warm-up, took 1hr and 10 mins.)
I started using a band instead of a 10lbs. plate. I place the band at the bottom of my power-cage and slide beneath the band. The extra resistance it gives me on the Supine hip ext. is really nice.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
First time to do any climbing in nearly a year and a half. Surprisingly, I was able to do a 5.11a and a few 5.10c/d's. Really got a good workout. I forgot how intense climbing could be.
(*entire workout took about 3 hrs. and 20 mins.)
Too tired to do my regular workout afterwards.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Back at the climbing gym. Didn't feel real strong or energetic but had a very good workout. Struggled and failed on the 5.11's but was able to do some nice 5.10d's. At the end, my forearms were totally wasted; I barely managed to finish an overhanging 5.7!
Almost forgot -- I twisted my ankle on a short fall. Climbing partner didn't keep rope tight at the beginning of climb and when I came off the wall I turned my ankle pretty bad. So waiting for the ankle to heal so I can lift again.
Injuries are such a pain in the arse.
(*entire workout took about 4 hrs.)
Again too tired to do my regular workout afterwards.
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
Viknord's NROL training log
These were definitely not fun, but I am sadistically looking forward to the next workout to see if I can improve on this.
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So waiting for the ankle to heal so I can lift again.
Linear Mode
