Lance's Fitness Journey - Continuous Improvement - Page 10 - JP Fitness Forums

lance02 · 09-06-2007, 07:46 AM

Strength 1-B

Warmup
2 min @ 5.5 mph treadmill
1x10x45 Benchpress
1x5x65 Benchpress
1x5x95 Benchpress

Superset w/ 180 sec rest
BB Bench Press: 1x6x120, 1x1x135, 1x5x125, 1x1x140, 1x10x100 (one short on third set)
BB Bent Over Row: 1x6x120, 1x1x135, 1x6x125, 1x1x140, 1x10x100

Superset w/ 120 sec rest
Close Grip Lat Pulldown: 2x8x130
DB Shoulder Press: 2x8x35 (each hand)

Lower Body Russian Twist: 2x10xBW

Notes: Good workout. Getting closer on the benches. I'm ready to tackle whatever today throws at me now.

Egham · 09-06-2007, 08:15 AM

Quote:

Originally Posted by lance02

Notes: Good workout. Getting closer on the benches.

Next time. Looking good!

SpacecityPaula · 09-06-2007, 09:44 AM

Good Job Lance.

gregl515 · 09-06-2007, 03:21 PM

Good workout. You are very consistent. Mahler would be proud!

UConnJulie · 09-06-2007, 08:30 PM

Looks good! So now that you're into Strength-1 a few weeks, what are your thoughts? It must be weird to have the long rest periods after such short ones in the FL series.

lance02 · 09-09-2007, 04:09 PM

Quote:

Originally Posted by UConnJulie

Looks good! So now that you're into Strength-1 a few weeks, what are your thoughts? It must be weird to have the long rest periods after such short ones in the FL series.

I like the Strength workouts! Yes, the long rest periods did seem weird at first, but I have adjusted

. I like the rest periods, although it does make the workouts longer, so I do have to plan accordingly. I really feel like some of my big compound lifts are the best they have ever been.

lance02 · 09-09-2007, 04:15 PM

Strength 1-C

Warmup
2 min at 6.0 mph treadmill
1x5x75 Deadlift
1x5x135 Deadlift
1x3x185 Deadlift

Exercise w/ 180 sec rest
Deadlift: 1x6x215, 1x1x260, 1x6x235, 1x1x270 (PR!), 1x10x215, 1x15x180

Superset w/ no rest between exercises
Romanian Deadlift: 3x10x135
Static Lunge: 3x8x35 (e.h.)

Superset w/ 90s rest between exercises
Good Morning 2x10x95
Incline Reverse Crunch 2x10xBW

Wow, this was a great workout! I went up in weight on all my lifts, and hit a new personal record on the deadlift. My legs were exhausted all afternoon yesterday (Saturday morning workout). And I needed a nap. But it still felt like a huge accomplishment to get through this workout. Definitely tough, especially the last couple set of deadlifts.

Spent parts of yesterday afternoon and today working on the shed I am building in the backyard. Slowly but surely it's coming along. The worst part is the mosquitoes -- they've been terrible after about two weeks on continuous rain in mid-August.

RacerBill · 09-09-2007, 05:20 PM

Quote:

Originally Posted by lance02

1x1x270 (PR!)

Woohoo! Congrats!

SpacecityPaula · 09-09-2007, 05:28 PM

WOW... looking good Lance!

Victoria · 09-09-2007, 07:00 PM

Fantastic workout, Lance! Congrats on the PR!!!!

BamaDave · 09-09-2007, 08:43 PM

Lance, congrats on the new Deadlift PR! I'm sure it won't be your last PR on this program. Get ready to use the PR! a lot.

lance02 · 09-09-2007, 09:26 PM

Strength 1-D

Warmup
1x5x45 Barbell shoulder Press
1x5x65 Barbell Shoulder Press

Superset w/ Full Rest
Chinup: 1x6xBW, 1x1xBW+20 lbs, 1x6xBW+6 lbs, 1x1xBW+20 lbs, 1x9xBW (PR!)+ 3 lat pulldowns at 100 lbs
Barbell Shoulder Press: 1x6x75, 1x1x110, 1x6x95, 1x1x105, 1x12x80

Superset w/ Full Rest
DB Bench Press: 2x8x40lbs (e.h.)
DB Row: 2x8x40lbs (e.h.)

Lower Body Russian Twist: 2x10xBW

Quote:

Originally Posted by BamaDave

Lance, congrats on the new Deadlift PR! I'm sure it won't be your last PR on this program. Get ready to use the PR! a lot.

Dave - you hit the nail on the head!! These NROL Strength workouts really are great for this! And it feels soooo good!

Don't get me wrong, the chin ups are still difficult, especially the last one was. It was both a mental and physical challenge to get that last chin up in. I really had to will myself to get up to the bar. The reward was afterward, knowing I had completed what I had set out to do. I had hoped to get to 9 on my previous Strength 1-D workout last week, and was disappointed when I didn't get there. Remembering the encouragement I had received here really helped as I worked through this tonight. So, thanks everyone for helping me dig down deep within myself to crank that last one out -- it really helped!

Egham · 09-10-2007, 09:21 AM

Great job Lance! I now have chin-up envy....just hoping Mahler's Chin-up Improvement Program will eventually get me there.

bigDman · 09-10-2007, 02:21 PM

a chin up PR after all those sets... impressive

kingkop182 · 09-10-2007, 04:09 PM

Quote:

Originally Posted by lance02

So, thanks everyone for helping me dig down deep within myself to crank that last one out -- it really helped!

That's what the logs are all about in my opinion

Well done on the PR

lance02 · 09-10-2007, 10:00 PM

Thanks!!

Today's exercise was soccer practice with my eight year old. To make the teams "fair", I played to equal out the number of players. This was definitely interval training, running with these kids! And...it rained all day, and continued during our practice (with temps around 50F). Everyone was soaked by the end. And the field was slippery. Kids had fun rolling in the wet grass (I skipped this activity). As soon as we stopped everyone was cold. Tomorrow is our first game, so we'll see how we do!