Since I'm taking a break from NROL, I've decided to start a new log. Thanks to Lost Dog for the clever title. I recently finished reading Chad Waterbury's Muscle Revolution and I really liked it. Plus, both Tina and Brenda have said great things about his programs...so I thought why not? I've decided to follow the Increase Strength/Lose Fat path, which means I'm starting out with BBB (Big Boy Basics). As usual, I'll also be working in my home kettlebell workouts when I can't make it to the gym and my famous hotel-gym workouts when I'm traveling. I'm continuing to follow the secret squirrel diet, so I can't post my food details, but I hope to continue to see good progress.
This morning I did my first BBB workout. I'll cut and past it from my old log...L'ilJ's NROL Log
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
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.
I'm looking forward to this program...though after reading Brenda's log, I already have program envy.
I had a session with my trainer today. She put me through a brutal TRX-based workout. I'm going to be sore tomorrow for sure. I did the following circuit three times.
Squat w/Row - 1 minute as many reps as possible
Incline Pushups - As many as possible (I managed to do only 4!)
Side Plank w/floor tap - 1 minute per side as many reps as possible
1 Arm adduction w/rotation - 1 minute per side
Table w/flexion, extension and hip abduction - 1 minute
Squat w/back extension - 1 minutes
1 foot pushups and leg extension - as many as possible (16)
Preacher triceps - 1 minute
Pendulum - as many as possible (HARD)
Lateral Lunge w/hop - 1 minute
Overhead squat - 1 minute
Bosu Rear lunge - 1 minute per side
Oblique Crunch - 1 minute
I was whipped afterwards. I need to run some intervals either later today or tomorrow. My calves are STILL sore from jumping rope Tuesday and Wednesday. I can't believe that.
Congrats on the new log!! That first BBB WO looks really interesting.And judging from today's torture, courtesy of your trainer, it would seem that you can sneak in other, non-BBB WOS here and there?
Did you do each of those exercises without resting until the entire circuit was over???
Have fun with the new program, Jill--I'll be following along with interest, that's for sure.
Congrats on the new log!! That first BBB WO looks really interesting.And judging from today's torture, courtesy of your trainer, it would seem that you can sneak in other, non-BBB WOS here and there?
Did you do each of those exercises without resting until the entire circuit was over???
Have fun with the new program, Jill--I'll be following along with interest, that's for sure.
Thanks Sona. No rest between the exercises in the circuit, other than prepping for the next exercise. Some of them were really hard. The incline pushups have you putting your feet in the handles of the TRX then walking your hands out until your feet are above your head in a 45-degree plank...then you do the pushups. I could only do three.
Wow! That is intense. Good job on living through it!
I did some jump rope/jacks/hopping about for 10min a month or so ago and it took a few days to get to walking normal again. I guess I should have kept up with them once I recovered, but... So my advice would be to keep them in whenever you can.
As far as fitting other workouts in with BBB, I think you'll do fine. I've come to realize (thanks to Chad) that you can do a lot of things and still have success. Case in point, conventional advice is to rest a full day minimum between workouts. Throughout his HFT you're doing 2/day workouts or 2 days back to back or 2 days back to back of 2x/day. It's ok. I think it gets you in the groove of listening to your body and doing more/different when you can while resting when you really need to. Might as well take advantage of what your body lets you do!
I really want one of those TRX things. If anyone needs birthday ideas...
40 years is a big one. I don't know if I'll be able to take the emotional rollercoaster without being able to suspend myself from a tree in a reverse pushup...
Jill, good luck on your new log...should be a good one!
Just wondering...do you do the TRX workouts instead of the BBB or in addition to it? Either way, lookin' good!!!
I do the other workouts in addition to BBB. I have a pretty erratic schedule with work and family, so I do lots of workouts either at home or on the road. When I get a chance to go to the gym, I'm going to do the BBB workouts.
Finally made it to the gym this morning and did my second BBB workout. They are definitely fun, but I have to say that I'm so used to really bustin' ass during the NROL FL workouts that I somehow feel like I'm not working hard enough! I suppose it will take time to adjust.
Day 2: Waterbury's BBB (3x8s 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:
Squats
1x4x45#
1x4x65#
2x8x105#
1x8x115#
Reverse Crunch
3x8xBW
DB Deadlift
1x8x60# (2 30lb DBs)
2x8x80# (40lb DBs)
Ab Wheel (from standing)
3x8xBW
Standing Calf Raise
3x8x155#
I plan to run some intervals later once my son goes down for his nap. Hubby has been out of town since Thursday so I've had to do my workouts when my son is either sleeping or when i could drag him to the gym. I'm relieved that he's coming back tonight. How do single parents do it? I'm exhausted and I've got to go back to work tomorrow. Not exactly a relaxing weekend. 2.5 year olds are a lot of work.
I was a good girl and ran my intervals this afternoon. I did a 5 minute warmup, five rounds of 2:2 intervals and a 5 minute cooldown. My plan to kill the afternoon is to take the kid to the park. It's practically 50 degrees outside...woohoo!
Workout #3: Waterbury's BBB (3x8s w/90 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:
Incline DB Press
3x30# per hand (I need platemates for this...I'm in-between 30s and 35s)
DB Bentover Row
3x35#
Barbell Curl
3x40#
Tricep Pressdown
3x40#
HIIT:
6 rounds of 1:2 HIIT w/3 minute warmup and 5 minute warmdown
I haven't done any of these exercises in a really long time so I'm still trying to figure out where the weight should be. Overall, fun workout. Still feel like I should be working harder!
I haven't used my jump rope since last week (my calves are finally recovered!). I need to do it again soon so I can keep improving. I need to work on technique. There was a guy at the gym this weekend jumping like a crazy man. He had these amazing calves and was just jumping forever. I was jealous.
Pistols w/TRX assist 3x10 per leg
supersetted w/o rest w/
Planks 3x one-minute hold
5 rounds of 2:2 intervals on the treadmill w/warmup and warmdown
I'm getting better w/the clean & press w/the 36-pound KB. I can do 4 reps on the right side and 3 on the left per set...so I've been finishing off the sets of 5 w/the 25# KB once I can't push the 36er up anymore. Making progress though.
I think I'm going to try a little rope jumping tonight....
20 minutes of rope jumping using 30:30 intervals. The last few intervals I did 1 minute jumping 30 seconds rest. My jumping is definitely improving...and I can now do more than just the feet-together jump. I now can alternate feet! Yay. Gives the old calves a bit of a break.
Overall, I have to say that I wasn't a huge fan of this workout today. I've never done a barbell hack squat and it felt very uncomfortable. It's hard to lift the bar from the ground smoothly...I end up either knocking myself in the ass or I have to push my hips forward quickly and I'm thinking I might tweak my back. It just seems like I'm not doing it right. Any tips from the crowd?
Also, leg curls and seated calf raises? Ugh. But, I'm going to stick with it because Chad knows what he's doing. I just need to work on getting used to these types of workouts.
Overall, I have to say that I wasn't a huge fan of this workout today. I've never done a barbell hack squat and it felt very uncomfortable. It's hard to lift the bar from the ground smoothly...I end up either knocking myself in the ass or I have to push my hips forward quickly and I'm thinking I might tweak my back. It just seems like I'm not doing it right. Any tips from the crowd?
Elevate your heals on two thin weight plates.
Also, this is the hardest exercise for me to grip with. I use my straps for 225, even though I can lift a lot more (without the straps) when I'm deadlifting.
Also, this is the hardest exercise for me to grip with. I use my straps for 225, even though I can lift a lot more (without the straps) when I'm deadlifting.
Thanks Roland, I'll try the weight plates next time. I have a couple bruises on the backs of my thighs this morning from doing those hack squats yesterday. I think I really need to concentrate on getting the hips forward as I'm pulling up before I crash into my legs. I tried that yesterday, but I felt off balance. I guess it will take time and practice.
I didn't have grip problems on this one, but I didn't go that heavy. Plus, I was only doing sets of 3. Overall, not my favorite lift.
This morning my trainer really kicked my butt. We did circuits combining KBs, medicine balls AND TRX. We did three rounds of each circuit w/no rest between exercises (other than setup time).
Circuit #1
Deck Squat w/KB 3x12x18#
Elbows-up Squat Row w/TRX 3x12
4 Medicine Ball iso ab hold 3x1 minute hold (this one has you balancing on four medicine balls in a top-of-pushup type of plank
Circuit #2
KB Spin Swings 3x6 per directionx18#
TRX Incline Pushup - as many as possible (I maxed at 10)
Overhead/Pullover throw w/MB on a Swiss Ball 3x12x8# (I think it was an 8lb ball?)
Circuit #3
Double Military Press 3x12x18# per hand
1-leg transverse squat using TRX 3x12 per leg
Swiss Ball Prone MB Chest Pass 3x12x
Circuit #4
Turkish Get Up 3x6per sidex18#
Front Plank w/Hip Abduction using TRX 3x12
Bosu 1-leg balance w/MB Toss 3x12 per leg
Overall super fun workout. I was getting some really strange looks from people while I was doing some of those exercises.
20 minutes of rope jumping using 30:30 intervals. The last few intervals I did 1 minute jumping 30 seconds rest. My jumping is definitely improving...and I can now do more than just the feet-together jump. I now can alternate feet! Yay. Gives the old calves a bit of a break.
Overall, I have to say that I wasn't a huge fan of this workout today. I've never done a barbell hack squat and it felt very uncomfortable. It's hard to lift the bar from the ground smoothly...I end up either knocking myself in the ass or I have to push my hips forward quickly and I'm thinking I might tweak my back. It just seems like I'm not doing it right. Any tips from the crowd?
Also, leg curls and seated calf raises? Ugh. But, I'm going to stick with it because Chad knows what he's doing. I just need to work on getting used to these types of workouts.
It's weird... I have a much easier time alternating feet. When I do feet together jumping, I trip. But I can run forward, backward, sideways, one foot, etc with no problem. Guess I am graceful only in unilateral movements, LOL...
I hate BB hacks. Hate 'em. I almost always resort to using the hack machine because my stability is so shitty on these... better safe than injured.
For the life of me, I can't figure out how you are bruising the back of your thighs. The back of my calves are usually scraped.
I think the weight plate will shift your hips (and thighs) forward. I'm sure you're looking forward to this one again...
As I'm standing up I am hitting the bar on the backs of my legs. I don't know if it's because my arms are short or what...but I manage to miss my calves and hit either my thighs or butt. I am not looking forward to these next time.
Wow. You must come up fast to get a bruise. Slow down, chick.
You're not doing Jump Hack Squats, by mistake?
I just did the motions. I think the plates will shift the hips forward a bit more and help out. You don't have to lockout at the top, either. That will keep the bar safely below cheek level.
Wow. You must come up fast to get a bruise. Slow down, chick.
You're not doing Jump Hack Squats, by mistake?
I just did the motions. I think the plates will shift the hips forward a bit more and help out. You don't have to lockout at the top, either. That will keep the bar safely below cheek level.
No, not coming up fast...maybe I just bruise easily? Maybe staying below knee-lockout level may help. I'm trying to stand up completely and that puts the bar right at cheek level (short arms). I will try the plates and report back. Luckily this is a short program so I only have to do each workout 3 times.
Workout #5: Waterbury's BBB (8x3s w/55 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
1x3x65
4x3x80
4x3x85
Cable Seated Row
8x3x120
Pull Ups (used assist machine)
8x3x28lb assist
DB Military Press
8x3x25#each hand (not quite ready for 30# DBs and there are not 27.5s at my gym)
I like this workout, bench press and pullups especially. It's a beautiful day here and we spent this morning at the park and will likely go again later. I may do a little rope skipping too.
Workout #5: Waterbury's BBB (8x3s w/55 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
1x3x65
4x3x80
4x3x85
Cable Seated Row
8x3x120
Pull Ups (used assist machine)
8x3x28lb assist
DB Military Press
8x3x25#each hand (not quite ready for 30# DBs and there are not 27.5s at my gym)
I like this workout, bench press and pullups especially. It's a beautiful day here and we spent this morning at the park and will likely go again later. I may do a little rope skipping too.
Go on with your bad self! You almost are at BW pullups, m'dear.
Who Ya Callin' L'il?! - Jill's Muscle Revolution
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