Lance's Fitness Journey - Continuous Improvement

[UConnJulie]

Whooo hoooooo!!!!

[Egham]

230 on the squat! Great job Lance!

[lance02]

Thanks everyone!

Strength 1-B

Warmup
1x10x45 Benchpress
1x5x95 Benchpress
1x3x105 Benchpress

Superset w/ 180 sec rest
BB Bench Press: 1x6x120, 1x1x140, 1x5x125, 1x1x140, 1x10x105
BB Bent Over Row: 1x6x120, 1x1x140, 1x6x125, 1x1x140, 1x10x105

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

Lower Body Russian Twist: 2x10xBW

Good workout this morning. It had been a few days. I had family in over the weekend, and we ended up building the rest of the shed I have been working on. In addition to soccer and football games for the kids. So, I just didn't have the time or energy to do a good workout.

Today I also biked to work. 17.6 mph avg speed, 9 miles. Feels like summer again outside today, and we won't have many of those days anymore this year, so I'm enjoying what I can of it (work gets in the way a bit!).

[lance02]

Originally Posted by GG300

Chin up, Deadlifts and Squat PRs all in one week, I just have one question. Have you been sand bagging it? Just kiddding great job keep it up.

Next week Sunday is the Komen "Run for the Cure" are you and the family playing?

Thanks Gregg, these Strength workouts are really good for pushing myself to new limits -- something I guess I haven't done much of before!

We are actually walking at the zoo this coming Sunday - Juvenile Diabetes Research Foundation walk. Usually pretty fun, the company my wife works for is a big sponsor.

Have fun at the Komen run! Do you have any others planned for the fall?

[GG300]

Kettle Morraine Community Run on Oct 13, Lakefront Discovery Run Oct 27 and the MATC Turkey Trot in Madison on November 3. The Discovery Run is a blast with people in costumes for Halloween plus they have free beer at the Ale House near the finish. The October 13 run is out near you in Wales. The trees should be gorgeous by then.

[Victoria]

Great work, Lance! I think those NROL Strength workouts suit you very well!

[UConnJulie]

I agree with Victoria ... will you do Strength II next?

[lance02]

Victoria and Julie -- thanks, yes I am really enjoying these strength workouts, and my plan is to do Strength 2 next.

[UConnJulie]

I was very intimidated by the strength workouts in NROL ... I think because I workout at home alone with no spotter ... I will be interested to see what NROL4W looks like with strength workouts ...

[lance02]

Strength 1-C

Warmup
1x10xBW Squat
1x5x75 Deadlift
1x5x135 Deadlift
1x3x185 Deadlift

Exercise w/ 180 sec rest
Deadlift: 1x6x225, 1x1x270, 1x6x240, 1x1x285 (PR!), 1x10x220, 1x15x185

Superset w/ no rest between exercises
Romanian Deadlift: 2x10x150, 1x8x150
Static Lunge: 2x10x35 (e.h.), 1x8x35 (e.h.)

Superset w/ 90s rest between exercises
Good Morning 2x10x100
Incline Reverse Crunch 2x10xBW

Another great workout last night. I went up in weight on all sets of the deadlifts. This was a thoroughly tough workout -- and this morning my legs still feel exhausted. I did end up taking about a 10 second break between the romanians and lunges -- I just had to catch my breath. I was a bit tired when I went down to start last night, but once I got going, I really felt good.

[lance02]

Originally Posted by UConnJulie

I was very intimidated by the strength workouts in NROL ... I think because I workout at home alone with no spotter ... I will be interested to see what NROL4W looks like with strength workouts ...

My wife is intimidated by some of these workouts too. She tried them, but has since steered away from them. I think she'll benefit from the NROL4W book as well. For me, we picked up a squat rack last year, and that has been one of the best investments we have made. I feel so much less apprehension about lifting heavy knowing the squat rack is there to help protect me.

[gregl515]

Congratulations on the DL PR!

[UConnJulie]

Originally Posted by lance02

My wife is intimidated by some of these workouts too. She tried them, but has since steered away from them. I think she'll benefit from the NROL4W book as well. For me, we picked up a squat rack last year, and that has been one of the best investments we have made. I feel so much less apprehension about lifting heavy knowing the squat rack is there to help protect me.

If I had a cage type rack then I wouldn't be as apprehensive, but I have a power rack that looks somewhat like this ...



So that leaves me feeling a bit wary on certain exercises. In my next home gym I want a full cage Now we just need a bit more space!!

[RobLL]

Strength 1 plus 2 hour commute on bike each way!! plus the odd fun run. Your cookin!

[stingo]

Nice - your workouts are making wonder if I shouldn't do Strength I instead of Hypertrophy I...

[lance02]

Thanks guys. I really like the Strength routines!

[lance02]

Here's a picture of the squat rack I have in my basement. My wife picked it up at a garage sale about a year ago -- one of the best investments we have made, and for only $50! It's in excellent condition.

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