Have You Heard the One About . . . Lawyerjoke

[SpacecityPaula]

cool!

[lawyerjoke]

Fat Loss I / Workout B1

Superset with 75 sec rest:
Deadlift
15 x 111 x 3
Dumbbell incline bench press
15 x 33 x 3

Superset with 75 sec rest:
Bulgarian split squat (did just split squats, left the Bulgarians out of this until my knee feels stronger)
15 x bw x 3
Dumbbell pullover (sub for mixed grip lat pulldown)
15 x 25 x 3

Superset with 75 sec rest:
Romanian deadlift
15 x 111 x 2
20 x 111
Swiss ball lateral roll
15 x 2
20 x 1

[SpacecityPaula]

I'm going to go straight into FL-II me thinks so I can meet my resistance training goals.

tomorrow is my last FL-1 workout.

[lawyerjoke]

Workout IA - 2

Superset with full rest:
Squat
3 x 15 x 109 (I know I can add at least another 10 lbs next time...)
Bentover Barbell Row
2 x 15 x 77
1 x 14 x 77

Superset with full rest:
Supine Hip Extension
3 x 15
Dumbbell push press
3 x 15 x 25

Superset with full rest:
Rotational lunge
3 x 15 x bw
Swiss-ball crunch
2 x 15 x bw+33
1 x 20 x bw+33

Whole family joined in this time -- woo hoo!

[lawyerjoke]

Fat Loss I / Workout B2

Superset with 75 sec rest:
Deadlift
15 x 130lb x 3
Dumbbell incline bench press
15 x 39lb x 3

Superset with 75 sec rest:
Bulgarian split squat (did just split squats, left the Bulgarians out of this until my knee feels stronger)
15 x (bw + 15lb dumbbells) x 3
Dumbbell pullover (sub for mixed grip lat pulldown)
15 x 25 x 3

Superset with 75 sec rest:
Romanian deadlift
15 x 130 lbs x 2
20 x 130 lbs
Swiss ball lateral roll
15 x 2
20 x 1

Strongest workout since I started lifting in March. Strangely, ate like crap today, so I don't know if the strength was from the extra carbs, from my excessive guilt, or my desire to push myself harder. In any event, it felt fantastic! (Lifting that is -- the eating was all around a bad experience. Gave in to peer pressure, but no excuses.)

The split squats aren't painful, but I have to admit I also feel guilty because I'm not doing the Bulgarian split squats. I know I'm not getting the same workout as designed, but the whole experience feels a lot better.

So, am I just being a wimp, or am I being smart and doing what I can do without injurying myself?? Ack! I never knew I would struggle with such profound moral questions in the fitness area, as well!

[SpacecityPaula]

Strength probably came from the Extra carbs. I know when I have a good carb load around the time I lift I feel like Superwoman!

[lawyerjoke]

Back to keeping track of things. Got down to 227 or so in the Fall, fiddled around with on- and off-again workouts, and let my weight creep back up to 240. (Still better than the 265 I started with.)

It was easy to blame the back injury, but it was laziness more than anything...

Been following TNT plan A since late December and feel much better for it.

Working on moving the squat rack out to the garage for a dedicated space -- it should help me with my consistency and give me one less excuse for not lifting. Once the weights are moved and set up, I plan to restart the Break In for NROL and get back into Fat Loss.

Here's to fresh starts!

[SpacecityPaula]

DUDE YOU ARE BACK!!!!!

[lawyerjoke]

Thanks, Paula -- It's good to be back!!

Got the squat rack & weights moved out to the garage. Houston humidity + concrete = workout in water. Good thing for treads on the tennis shoes!

Break In A
Squats: 2 sets of oly bar (45 lbs?)/15

2 Supersets of:
Static Lunge bw/15
2 Pt Dumbbell Row with Elbow Out: 25/15, 15/15

2 Supersets of:
Push-ups 15, 19
Swiss-ball Crunch 20, 20

On TNT Plan A since Late December
Food yesterday:
Breakfast: Beef fajita meat, spinach w/ smoked gouda, grilled onions
Snacks: Fresh pecans and peanut butter
Coffee with cream & splenda
Lunch: More fajita meat
Dinner: Homemade cream of broccoli soup, easy-style (boil frozen broccoli in chicken broth, cream in blender, add cream, left-over sour cream, salt & pepper) -- easiest way for me to get that stuff down!

Weight: 239
Measurements:
Waist: 45 1/2 in
Chest: 48 1/2 in

[stingo]

Nice going on restarting - the TNT diet should help your success a lot.

[Mahler]

You are back. NOW STAY HERE!
That's a court order.

Welcome back and good luck.

[lawyerjoke]

Thanks, y'all! (And, yes, sir, yer Honor!)

Did Break-In B this morning. I'll post the exercises later, but I've got a big question. I fell off track last summer after hurting my lower back doing bent-over rows, was off work for a week and never got back to real lifting.

I did deadlifts for the first time again this morning, starting with what I thought was a low-enough weight (89 lbs). However, my back started twinging during the second set and is very sore now -- in the same place I injured it before. I'm sure that I've got form issues, but I also don't want to go through this again.

Are there some good substitute exercises I can do for the deadlifts (and maybe even squats) and still continue with NROL? Or should I look for a different program? I know DL & Squats are some of the best things I can do, but I don't want to blow out my back again. I lift at home, so I can't really consult a trainer -- just watch the form videos on-line. I'm going to post this question in the NROL forum, as well, but I'd sure appreciate some advice from all you experienced folks.

Thanks!!

[dillytl]

No advice about substitutions, just a welcome back - great job getting back to it!

[SpacecityPaula]

Lawyer:

Do you have access to a camera that has video capability?? If you do, maybe you can do a video and load it into youtube or dropshots so people can view it.

[lawyerjoke]

Thank y'all so much for the welcome back! I don't have a camera with video capabilities now -- we had one, but lost it (looonnng story...). We're working on getting a Canon S3 -- my mother bought one sometime back and we tried it out -- love it! So, when we get that, I can shoot some video of my bad form!

Need to post my workout from Tuesday:
Break In B:

Deadlift - 2 x 15 x 89

Superset:
Static Lunges (subbed for step-ups)
1 x 15 x bw
1 x 20 x bw

Dumbbell one-arm shoulder press
2 x 15 x 15

Superset:
Dumbbell Pullover
1 x 15 x 15 lbs
1 x 20 x 15 lbs

Reverse Crunch
20, 25

On Lisa's advice, I'm working on incorporating some stretches to deal with my posterior tilt issues -- will have those posted soon.

Been eating on plan with TNT plan A -- one meal off plan yesterday (brought home some french bread and hummus, together with cheese (goat, sharp provolone and brie) and red wine. Yumm.

Eating right on target today: coffee with cream, kielbasa, Louis Rich turkey wrapped in romaine with avocado, rabbit & tomato stew (no flour), red wine & provolone.

[lawyerjoke]

Well, at the risk of being held in UTTER contempt, I'm back again. I've been working on both the nutrition and fitness goals, just haven't posted at all . . .

Short version: went to a chiropractor to see if he could help me deal with back issues; got scolded for even thinking about squats and deadlifts because of the load they place on the spine. Figured THAT can't be right, so continued working on stretching and mobility.

Spoke with two other chiros from church who disagreed with the first one; the other two both agreed lifting was fine for the back, just watch out for ego-induced injuries; one of them has been lifting for thirty years, is in fantastic shape, and swears by the deadlift.

Meanwhile, I've been working on following the advice I got here: Substitutions for Deadlifts (and maybe squats?)

Returned to lifting (starting NROL again) -- just finished two weeks of break-in, and started Fat Loss I at 5 a.m. (how does Mahler do that??).

Workout A
Squat (subbed goblet squat) 3 x 15 x bw+25 lb db
Incline Bench Rows (subbed for cable seated row)* 3 x 15 x 30 (2 15lb dbs)
*per Lisa's recommendation here: cable seated row replacement exercise

Supine Hip Extension 3 x 15
Dumbbell Push Press 3 x 15 x 50 (2 25lb dbs)

Rotational Lunge 3 x 15 x 30 (2 15lb dbs) (need to work on rotation coordination!)
Swiss-ball crunch (add 11 lb plate held behind head): 2 x 15, 1 x 30

For grins: bicep curls -- 25 lb dbs, 6 low, 6 high, 4 full range



***

Still eating generally low carb -- it works for me.
Weight: 228

Recent observation: Beginning of last year, wearing 2X to 3X t-shirts.
Now, wearing 1XL. In public. Without an overshirt. With the wife's encouragement.