Drew's NROL and TRI Log - Page 2 - JP Fitness Forums

drew · 04-21-2007, 04:30 PM

Awesome ride/run. Here's the stats:

Bike
Time: 1:06:59
Distance: 19.57
Avg. Speed: 17.5 mph
Avg. HR: 128
Max HR: 156

Run
Time: 26:22
Distance: not sure...somewhere just shy of 4 miles
Avg. HR: 153
Max HR: 165

Swimming tomorrow! Looking forward to it.

drew · 04-22-2007, 03:42 PM

Some HIIT today. The weather wasn't that great...it has been overcast all day and it was pretty windy, but at least the temperature was kept in check.

Here's the stats:
Total Time: 35:58
Distance: Not sure (2 miles steady state, followed by 8 45s intervals with 2:15 active recovery in between)
Avg. HR: 151
Max HR: 172

Somehow, all of my sprints seemed to start on the second straight-away on the track...meaning that they were all into the wind!! It was extremely tough, but hopefully that means that I got a little bit better today!

Fat Loss I starts tomorrow!

drew · 04-24-2007, 08:37 PM

Tuesday April 24, 2007

Fat Loss I
Workout A.1 (75 second rest intervals)

A1. Squat - 3 x 15 x 185
A2. BB Bent Over Rows - 3 x 15 x 90 (substituted for Seated Cable Row)

B1. Supine Hip Extension - 3 x 15 x BW
B2. Dumbbell Push Press - 3 x 15 x 50 (50 lb DB's)

C1. Rotational Lunge - 3 x 15 x 35 (35 lb plate held in front of me)
C2. Swiss-Ball Crunch - 3 x 15 x BW

D. Captain of Crush - 1 x 10 x #1
Captain of Crush - 3 x X x #1.5

Comments: the bent over rows were light, but I didn't have many more weight possibilities left because I had my 25's loaded onto the squat bar. I obviously don't have a pulley (high or low), which is why I have to always substitute for low rows or lat pulldowns.

The rotational lunges were difficult, but not from a lunging perspective. It was hard as hell to hold on to that 35 lb plate for 15 reps on each leg. It looked like the book suggested DB's, but I'm not sure how that would work. It seems like they would get in the way. Anyway, I like this version, but man my arms are burning!

That's it for tonight.

drew · 04-25-2007, 08:30 PM

Wednesday April 25, 2007

Fat Loss I
Workout B.1 (75 second rest intervals)

A1. Deadlift - 3 x 15 x 185
A2. DB Incline Bench Press - 3 x 15 x 50

B1. Bulgarian Split Squat - 3 x 15 x 35
B2. Pullups - 3 x 15, 13, 10 x BW (substituted for Mixed-Grip Lat Pulldowns)

C1. Romanian Deadlifts - 3 x 15 x 135
C2. Swiss-Ball Lateral Roll - 3 x 15

WOW. I felt like shit during this workout. I don't know if I'm just having a tough time adapting to the sets of 15 reps or what...I was out of breath the entire time for this workout and at one point I thought I was going to throw up (particularly during the split-squat/pullup superset). Good thing tomorrow is an off day. I'm going to rest my ass off!

Kevin Littler · 04-27-2007, 03:56 AM

Hahahaha! Sorry Drew, but only one who has felt what you're feeling could get some sadistic amusement from your pain

. This is what NROL's FL routines are designed to do though - metabolic disturbance big time!

I did the pulldown in FLI which was bad enough, but the chin-up with the BSS with overhead press was even worse. Ah, good times. Keep up the great work!

drew · 04-27-2007, 05:44 PM

Friday April 27, 2007

Fat Loss I
Workout A.2 (75 second rest intervals)

A1. Squat - 3 x 15 x 185
A2. Bent Over Rows - 3 x 15 x 108 (substituted for Seated Cable Row)

B1. Supine Hip Extension - 3 x 15 x BW (arms in close)
B2. Dumbbell Push Press - 3 x 15 x 50 (50 lb DB's)

C1. Rotational Lunge - 3 x 15 x 35 (35 lb plate held in front of me)
C2. Swiss-Ball Crunch - 3 x 17 x BW

D. Captain of Crush - 1 x 10 x #1
Captain of Crush - 3 x 9 x #1.5

I used my EZ Bar this time for the bent over rows (it worked out better logistically since I couldn't get the right weight combinations last time with the squat bar loaded at the same time). I've always heard that it weighs 18 lbs, so I had a 45 lb plate on each side plus the 18 lb bar = 108 lbs.

This workout felt much better than last time. It was still tough and I pushed myself pretty hard, but no feeling like I was gonna hurl. Although, the more I think about it, the more I feel like I had just been drinking too much water. With dinner (approx. 1 hour before lifting), I had a huge glass (~64 oz.) of water. Then, I drank another full glass of water as I was warming up and through the first part of my workout. I was feeling full and I could feel the water sloshing in my stomach. On top of that, I was doing a very difficult workout.

Well, I felt great today. Now it's time for a nice dinner and a movie with the wife.

The weather is supposed to be unbelievable this weekend, so I will spend much of it outside on my bike and at the track. I also have baseball practice on Sunday afternoon (I'll be coaching, not playing unfortunately).

Later.

drew · 04-28-2007, 09:35 AM

Sunny and about 73 degrees out right now...gonna get ready to ride and run! Perfect weather!!

drew · 04-29-2007, 11:15 AM

Change of plans yesterday. Just as I was getting ready and warming up to go ride/run, I started feeling sick. I ended up throwing up a couple of times and was feeling pretty miserable for the whole day.

I felt a little better today, but not 100%. I decided to go ride anyway, and I'm glad I did.

Here's the stats:

Time: 1:06:33
Distance: 19.42 miles
Avg. Speed: 17.3 mph
Avg. HR: 143
Max HR: 167

I was kind of drained of energy since I didn't eat a whole lot yesterday, but I feel pretty refreshed from just being outside and getting some work in. Hopefully I'll be back to 100% tomorrow for some weights!

Later.

drew · 04-30-2007, 08:56 PM

Monday April 30, 2007

Fat Loss I
Workout B.2 (75 second rest intervals)

A1. Deadlift - 3 x 15 x 185
A2. DB Incline Bench Press - 3 x 15 x 52.5

B1. Bulgarian Split Squat - 3 x 15 x 35
B2. Pullups - 3 x 15, 13, 10 x BW (substituted for Mixed-Grip Lat Pulldowns)

C1. Romanian Deadlifts - 3 x 15 x 135
C2. Reverse Crunches - 3 x 15

I felt better this time around. I think my energy is back after a weekend of being sick. However, that second superset still gets me.

Also, I substituted reverse crunches for the swiss-ball lateral rolls. For some reason, I don't feel the lateral rolls at all. I've paid close attention to my form and I believe I am doing them correctly. I like the reverse crunches a lot anyway, so it's all good.

Well that's it for tonight.

drew · 05-01-2007, 06:51 PM

The weather has been crappy since yesterday. It poured last night and this morning, but it held off long enough (and the track was dry enough) for me to get some HIIT in today.

Here's the stats:
Total Time: 35:38
Distance: Not sure (2 miles steady state, followed by 8 45s intervals with 2:15 active recovery in between)
Avg. HR: 153
Max HR: 175

All in all a great run. My avg. HR and my max HR were up slightly from the last time I did this run, which I hope is just a sign that my sprint intervals were more intense than they were last time.

drew · 05-02-2007, 09:09 PM

Wednesday May 2, 2007

Fat Loss I
Workout A.3 (60 second rest intervals)

A1. Squat - 3 x 12 x 200
A2. Bent Over Rows - 3 x 12 x 118 (substituted for Seated Cable Row)

B1. Supine Hip Extension - 3 x 13 x BW (arms in close with 2 second count)
B2. Dumbbell Push Press - 3 x 12 x 50 (50 lb DB's)

C1. Rotational Lunge - 3 x 12 x 35 (35 lb plate held in front of me)
C2. Swiss-Ball Crunch - 3 x 15 x BW

D. Captain of Crush - 1 x 10 x #1
Captain of Crush - 3 x 10 x #1.5

This was a solid workout! I increased my weights from the last session where I was doing 15-rep sets and also there was a reduction in rest time. I didn't feel nearly as winded as I have been feeling, however this workout was still really difficult. Perhaps I'm a little more accustomed to sets of 12 or lower!

Tomorrow will be more HIIT.

drew · 05-04-2007, 06:29 PM

Friday May 4, 2007

Fat Loss I
Workout B.3 (60 second rest intervals)

A1. Deadlift - 3 x 12 x 205
A2. DB Incline Bench Press - 3 x 12 x 52.5 (slightly higher incline)

B1. Bulgarian Split Squat - 3 x 12 x 45
B2. Pullups - 3 x 12, 12, 10 x BW (substituted for Mixed-Grip Lat Pulldowns)

C1. Romanian Deadlifts - 3 x 12 x 165
C2. Reverse Crunches - 3 x 17

D. Pushups Plus - 3 x 15 x BW

drew · 05-05-2007, 06:18 PM

The weather was shitty again today, but I still got some serious work in. A nice long walk with the wife and dogs, then some mobility work and some foam rolling, and then some HIIT.

Here's the stats:
Total Time: 29:06
Distance: Not sure (2 miles steady state, followed by 6 45s intervals with 2:15 active recovery in between)
Avg. HR: 158
Max HR: 178

I only did 6 intervals at the end because of time...I had to get back in time to shower and go to dinner. I ran these intervals hard though, as is indicated by my average HR and max HR.

More HIIT tomorrow.

drew · 05-06-2007, 01:53 PM

I went for a ride today, and it felt very good. The weather was pretty nice. A little on the hot side and windy, but that helped to keep me cool.

Here's the stats:

Time: 1:02:
Distance: 19.37 miles
Avg. Speed: 18.4 mph
Avg. HR: 138
Max HR: 160

My speed was up from last time by about 1 mph, but my HR data was down, both average and max. I guess that's good.

I have baseball practice later this afternoon (coaching, not playing unfortunately) and I think I'm gonna do some running on the field before it. Probably about 10 poles, which means sprinting from one foul pole straight across the field to the other foul pole.

Later.

finboy · 05-07-2007, 07:12 AM

Great workouts Drew. You are kicking some ass with Fat Loss I. Are you seeing the results you wanted at this point?

-Scott

drew · 05-07-2007, 11:43 AM

Hey Scott,

Thanks for checking in. As for your question...I haven't really noticed any fat loss, but I don't think I have all that much to lose. I have been getting stronger and a lot more confident with my lifts (deadlifts and squats in particular). I have only completed 2 weeks though, so I still have plenty of time left and workouts II and III to follow.

drew · 05-07-2007, 07:35 PM

Monday May 7, 2007

Fat Loss I
Workout A.4 (60 second rest intervals)

A1. Squat - 3 x 12 x 205
A2. Bent Over Rows - 3 x 12 x 115 (substituted for Seated Cable Row)

B1. Supine Hip Extension - 3 x 12 x BW (arms in close with 5 second count)
B2. Dumbbell Push Press - 3 x 12 x 50 (50 lb DB's)

C1. BB Lunge - 3 x 12 x 95
C2. Swiss-Ball Crunch - 3 x 20 x BW

D1. Pushups Plus - 3 x 15 x BW
D2. Captain of Crush - 3 x 10 x #1.5

This was a freakin solid workout! I felt great, and I am adding some pushups plus to the ends of my workout.

drew · 05-09-2007, 08:32 PM

Tuesday May 8, 2007

Yesterday (Tuesday) was my first practice with the Dallas Aquatic Masters. I had a solid 1 hour swim (not sure exactly how far I swam, but I sure was tired at the end). I got some good instruction as well, and I intend to join for at least a couple of months until I can get my stroke down.

Wednesday May 9, 2007

Fat Loss I
Workout B.4 (60 second rest intervals)

A1. Deadlift - 3 x 12 x 215
A2. DB Incline Bench Press - 3 x 12 x 52.5 (slightly higher incline)

B1. Bulgarian Split Squat - 3 x 12 x 45
B2. Pullups - 3 x 12, 12, 10 x BW

C1. Romanian Deadlifts - 3 x 12 x 165
C2. Reverse Crunches - 3 x 17

D. Pushups Plus - 3 x 15 x BW

Another good workout. I have a brick (run, swim) tomorrow with the Dallas Aquatic Masters again. Looking forward to it.