Following the crowd with NROL

laxcdn · 04-30-2007, 04:57 PM

I am doing FL Break in Advanced.

Mon April 30th

AM workout
10 minute jog

PM workout
A)2x15 squat w/115
B1)2x15 static lunge w/25db
B2)2x15 DB row w/25
C1)2x15 pushups
C2)2x20 sb crunch

Next workout I will add some weight to the row and crunches. The shoulder joint was pretty sore during the pushups. I think I hurt it too when I broke the collarbone, as when I did it the joint was sore. I will start riding my bike to work tomorrow so I won't jog in the am. I also will have to figure out what to do for cardio on off days.

laxcdn · 05-01-2007, 02:08 PM

Tues May 1

AM
20 minute bike ride to work into the wind

PM
20 minute bike ride home from work.

laxcdn · 05-02-2007, 04:17 PM

Wed May 2

Rode the bike to work and back, about 15-20 minutes each way

Workout B
Warm up DL 1x8 @135
A)2x15 DL @185
B1)2x15 Rev DB Lunge @25
B2)2x15 DB Shoulder Press @20
C1)2x15 Close Grip BB Row @95
C2)2x15 Rev Crunch @bw

Diet is better, but last night we had home made quesadilla's and I had some garlic bread too. Gonna try to have more salad at supper instead of rice/potatoes/etc.

I also forgot that this workout can be done ABoffAB and was doing it ABA. I will do the next 2 weeks as ABoffAB. I will do some running on the weekends.

laxcdn · 05-04-2007, 07:46 AM

Thurs May 3

Rode bike to work and back. 15-20 minutes each way.

Deserve · 05-04-2007, 02:18 PM

I can't stand lunges. Nice work on them though.

laxcdn · 05-04-2007, 04:06 PM

Fri May 4
1x8 warm up squat w/45
A)2x15 squat w/115
B1)2x15 static lunge w/25db
B2)2x15 DB row w/30
C1)2x15 pushups
C2)2x20 sb crunch w/10

Rained today so I didn't ride the bike. I will get up and run or if it rains do some sort of cardio.

I hate lunges too, but hopefully it makes me stronger.

laxcdn · 05-05-2007, 09:39 AM

Sat May 5

6 minutes exercise bike
4 set 100 reps cardio rider
A1)3x8 chins
A2)3x12 leg raises

laxcdn · 05-07-2007, 11:29 AM

Mon May 7

AM
8 sets 100 reps cardio rider

PM workout
1x8 warmup squat w/45
A)2x15 squat w/115
B1)2x15 static lunge w/25db
B2)2x15 DB row w/33
C1)2x15 pushups
C2)2x20 sb crunch w/10

Brendan had an stomach ache so I stayed home with him. Well he cleared it up in the am and I took him to school for the afternoon. Might go for a run later.

Deserve · 05-07-2007, 12:20 PM

Way to get in some work over the weekend.

laxcdn · 05-08-2007, 03:57 PM

Tues May 8

Rode the bike to work and back, about 15-20 minutes each way

Workout B
Warm up DL 1x8 @135
A)2x15 DL @185
B1)2x15 Rev DB Lunge @25
B2)2x15 DB Shoulder Press @20
C1)2x15 Close Grip BB Row @105
C2)2x15 Rev Crunch @bw

laxcdn · 05-10-2007, 04:03 PM

Wed May 9

Rode bike to work and back.

laxcdn · 05-10-2007, 04:07 PM

Thurs May 10

workout A
1x8 warmup squat w/bw
A)2x15 squat w/120 (+5)
B1)2x15 static lunge w/25db
B2)2x15 DB row w/33
C1)2x15 pushups
C2)2x20 sb crunch w/10

Rode bike to work and back today. Diet is getting better. Scale doesn't move, still at 183-4. I either have to cut back more on food or do more.

Mahler · 05-11-2007, 11:08 AM

Ah, another NROL convert.
Nice to see you posting your log.
Good luck, eh.

laxcdn · 05-11-2007, 03:48 PM

Fri May 11

Workout B
Warm up DL 1x8 @135
A)2x15 DL @190 (+5)
B1)2x15 Rev DB Lunge @25
B2)2x15 DB Shoulder Press @20
C1)2x15 Close Grip BB Row @105
C2)2x20 Rev Crunch @bw

It was suppose to rain today so I didn't take the bike. Instead I did this at work:

3x8 chins
2x8 pullups
2x12 behind the neck press with broom
2x10 snatch shoulder shrugs
2x20 torso twists w/broom behind neck

laxcdn · 05-14-2007, 03:50 PM

Mon May 14

workout A
1x8 warmup squat w/bw
A)2x15 squat w/120 (+5)
B1)2x15 static lunge w/25db
B2)2x15 DB row w/33
C1)2x15 pushups
C2)2x20 sb crunch w/10

Rain again so I did this at work:

3x8 chins
2x12 behind the neck press with broom
2x12 snatch shoulder shrugs
2x20 torso twists w/broom behind neck

and this when I woke up
5 minutes exercise bike
4 sets 100 reps cardio rider

laxcdn · 05-15-2007, 03:56 PM

Tues May 15

Workout B
Warm up DL 1x8 @135
A)2x15 DL @195 (+5)
B1)2x15 Rev DB Lunge @25
B2)2x15 DB Shoulder Press @20
C1)2x15 Close Grip BB Row @105
C2)2x20 Rev Crunch @bw

Rode bike to work and back today. I am going to really try hard to resist the junk food. I made a cake for mother's day and ate some batter and cake over the last couple of days. Also had a burger and fries with Brendan on the weekend. I wanna get back to 177 by June sometime. Currently around 183.

Mahler · 05-16-2007, 08:29 AM

Great workout. 2 x 15 deadlifts are no walk in the park.
It was Marie Antionette who said "Let them eat cake." We all know what happened to her. We can also forgive the burger and fries since it was a bonding moment. LOL
Like you, I am hovering in the low 180s and would like to get to mid-170's .

laxcdn · 05-16-2007, 09:06 AM

Thanks for the support. I should be able to hit 200 for DL this week. THat 60 second rest is a killer. It is a quick workout, but sure makes you sweat and fatigued by the time the 2 super sets are done.

Flying M and I are probably going to do a NROL phase in 2 weeks, so I might add a week of break in.

laxcdn · 05-16-2007, 03:07 PM

Wed May 16

Today is a day off and I rode the bike to work and back. Bad thing is the heart was acting up so I took it easy or I will lose my breath easy. Don't want to black out on the street

RobLL · 05-16-2007, 03:38 PM

Quote:

Originally Posted by laxcdn

Wed May 16

Today is a day off and I rode the bike to work and back. Bad thing is the heart was acting up so I took it easy or I will lose my breath easy. Don't want to black out on the street

I assume that this isn't something you are ignoring. Answer not needed, not my business.

laxcdn · 05-17-2007, 08:44 AM

I have A-Fib and they told me there is nothing they can do right now. So I just have to live with it and when it acts up, just take it take it down a notch or two. Thanks for the concern.

laxcdn · 05-17-2007, 04:05 PM

Thurs May 17

workout A
A)2x15 squat w/120 (+5)
B1)2x15 static lunge w/25db
B2)2x15 DB row w/33
C1)2x15 pushups
C2)2x20 sb crunch w/10

Rode bike to work and back. ON the way home the wind was strong. Legs hurt by the time I got home. Made for a long hard workout.

RobLL · 05-17-2007, 04:22 PM

I'm about 5 miles from the gym, would like to ride a bike, but we live on top of the ridge. Some of the more gung ho riders would consider it a piece of cake. The break in workouts are not easy. I have re-used them after vacations to get back into the swing.

laxcdn · 05-18-2007, 03:37 PM

Fri May 18

Workout B
Warm up DL 1x5 @135
A)2x15 DL @195
B1)2x15 Rev DB Lunge @25
B2)2x15 DB Shoulder Press @20
C1)2x15 Close Grip BB Row @105
C2)2x20 Rev Crunch @bw

Rode bike to work and back.

laxcdn · 05-22-2007, 10:43 AM

Mon May 21

workout A
1x8 warmup squat w/bw
A)2x15 squat w/120
B1)2x15 static lunge w/25db
B2)2x15 DB row w/33
C1)2x15 pushups
C2)2x20 sb crunch w/10

laxcdn · 05-22-2007, 04:25 PM

Tues May 22

Workout B
Warm up DL 1x5 @135
A)2x15 DL @195
B1)2x15 Rev DB Lunge @25
B2)2x15 DB Shoulder Press @20
C1)2x15 Close Grip BB Row @105
C2)2x20 Rev Crunch @bw

Once again, rode bike to work and back.

laxcdn · 06-01-2007, 08:13 AM

Mon May 28 NROL FL1

NROL FL1

A1)squat 3x15 @95
A2)bb row 3x15 @95
B1)supine hip ext 3x15 @bw
B2)db push press 3x15 1@20 2@25
C1)rotational lunge 3x15 @20
C2)SB crunch 3x15 @15

laxcdn · 06-01-2007, 08:14 AM

Tues May 29

10 minutes exercise bike
1-4 pyramid pull ups
1-6 pyramid pushups
3x12 hanging leg raises

laxcdn · 06-01-2007, 08:16 AM

Wed May 30 NROL FL1

A1)DL 3x15 @185
A2)in DB bench 3x15 @33
B1)Bulg split squat 3x15 @10
B2)mixed grip bb row 3x15 1@95 2@105
C1)RDL 3x15 1@135 2@155
C2)SB lateral row 3x15 @bw