Have You Heard the One About . . . Lawyerjoke

[lawyerjoke]

Well, at the invitation of Newman, and inspired by SpacecityPaula, I've created this training log to coincide with my entry in the 61 day challenge. Here goes nothing!

Nutritional Goal: Follow the principles of Abs Diet and NROL clean eating. Out of the 122 half-day increments, I hope to do at least 80% -- I typically have a cheat lunch during the week, but have been doing fairly well otherwise. Shooting for 80% means 97 clean half-days.

Fitness Goal:
I'm currently using NROL in the midst of FL 1. I plan on finishing FL 1 and moving to FL 2, then following NROL's "eternal beginner" sequence after that.

Therefore, goals are to lift 3 times per week and walk twice a week (I tried doing HIIT early on in break-in and injured myself, so I've decided to stick with walking until I shed some more weight. Bonus personal goal is to start working in HIIT once a week by the end of this challenge).


Personal Goals:

I'm currently in the 52-day challenge over on the Men's Health boards, so I'll incorporate those two goals here:
Goal 1: Finally do a pullup.
Goal 2: Drop 10 more pounds, down to 224.

New Goal 3 (it's a stretch!): Get into 36 inch waist jeans. (I started from 42 inch jeans, now down to very tight 38 inch -- it's a long shot, but it's possible.)

Competitive Goal

I've never participated in ANY public event, so this one will be completely new to me. I'll have to look around for something to join in -- my plan is to not do it alone, but get my wife and kids involved too. It will be good for all of us!

A little about me: I'm a 38 year old husband and father of four. Started at 265 in March and I'm down to 234 now. I'm 6' 0", and can't remember the last time I was under 220 pounds (high school??). Long term goal is to hit 185 -- I know it can be done.

So, that's it folks -- thanks for inviting me to be a part of this group! Best wishes for success to all!

[lawyerjoke]

Okay, first post in the log.

Did FL I - B tonight, starting at 9:30 pm (late, late start).
Deadlift
12 x 135
12 x 140
12 x 140

Dumbbell incline bench press
12 x 25
12 x 25
12 x 25

Bulgarian split squat
12 x bw
12 x bw
12 x bw (fell on the very last one -- ouch! problems with back foot cramping...)

Dumbbell pullover (sub for mixed grip lat pulldown)
12 x 25
13 x 25
13 x 25
(time to buy 30 lb dumbbells...)

Romanian deadlift
12 x 89
13 x 100
15 x 105

Swiss ball lateral roll
12
13
15 (getting better at keeping the hips up)

Stuck to supersets as required, tried to keep 60 second rests, sometimes took longer to change out weights.

[SpacecityPaula]

Lawyer

Hey LawyerJoke! Congrats on starting the challenge too!

There is the Lunar 5k on July 14th.

I'm doing a 5K in Sugarland tomorrow. but am also planning on participating in the Lunar 5k.

[gregl515]

Welcome! There are a few of us here.

[UConnJulie]

LawyerJoke, welcome! Nice goals and great to see another NROLer ... I found this board when doing NROL and have been here ever since! Alwyn creates some intense programs (I'm doing one of his other programs now too)! Nice progress thus far ... keep at it and you'll reach 185 no problems!!

[lawyerjoke]

Thanks, Paula, Greg & Julie! I really appreciate the encouragement. My last training session was Friday, and I missed planned workouts on Sunday and Monday night due to later-than-expected meetings.

I should get in my next session tonight, and then I'm going to try to switch to mornings to get some better control on my day. I used to be a morning person, and it was great. I'd like to get back there.

Have a great day!

[SpacecityPaula]

Lawyer:

Was at academy last night and they had Oly DB bars for $25 and change.

[lawyerjoke]

No kidding? I can't see how I missed them, they may have just been out of stock -- I'll head back again and check it out (I just posted under the other thread, too -- SA had them for $40 each! (ouch).)

Thanks, Paula!

[SpacecityPaula]

Originally Posted by lawyerjoke

No kidding? I can't see how I missed them, they may have just been out of stock -- I'll head back again and check it out (I just posted under the other thread, too -- SA had them for $40 each! (ouch).)

Thanks, Paula!

If you go over in the weight section I think they were down low and kind of kitty corner from EZ Curl bar. I just happened to notice them.

[lance02]

Good luck in the challenge lawyerjoke! I like your goals, and yes, you can get down to 185. I started out at 225 three years ago, and got down to 170. Have went up a bit now and am 195, hoping to lose about 10 lbs. I am doing NROL also, and find it to be an intense program.

[SpacecityPaula]

How'd the barefoot lifting go???

[lawyerjoke]

Originally Posted by SpacecityPaula

How'd the barefoot lifting go???

Thanks for asking, Paula -- I've hurt my knee (again), and I think I'm going to be off leg work for awhile until I can get a doc to tell me what's wrong (so, no deads, squats or lunges for awhile). (Here's my post about it: NROL without legs)

So, I'm looking for some advice about what to do with myself in the meantime. I've looked at Hypertrophy I -- it breaks up upper and lower body into separate workouts, so I think I'm going to try that for awhile, and just do the upper body workouts. Here is my workout for today:

Dumbbell incline bench press
5 x 25
5 x 25
5 x 28
5 x 28
5 x 28 (I found that I can hold a 25 lb and a 3 lb in each hand!)

Cable seated row (subbed barbell row)
5 x 67
5 x 99
5 x 99
5 x 121 (switched to pronated grip)
5 x 121

Dumbbell shoulder press
5 x 30 (25 lb + 5 lb dumbbell in each hand)
5 x 30
5 x 30
5 x 30
5 x 30

Wide grip late pulldown (subbed dumbbell pullover)
5 x 25 (using 2 25lb dumbbells)
5 x 25
5 x 25
5 x 25
5 x 25

Barbell close-grip bench press
5 x 99
5 x 111
5 x 111
5 x 111
5 x 111

High pull
5 x 67
5 x 67
5 x 67
5 x 78
5 x 78

Swiss Ball Crunches
3 x 15 x bw + holding 22 lb plate
12 x 140
12 x 140

***

I have to keep myself from getting to uptight about the fact that I'm not doing exactly what I wanted to do -- I'm also still concerned about the affect of not doing any legwork on my fat loss. I'm going to have to really watch eating now. Friday was bad, bad, but last two days were super-clean.

Thanks!

[SpacecityPaula]

Yikes on the knee. Hopefully whatever is wrong will be resolved quickly!

[lawyerjoke]

Hyper I

Dumbbell incline bench press
5 x 30
5 x 30
5 x 30
5 x 30
5 x 30

Cable seated row (subbed barbell row) (pronated grip)
5 x 111
5 x 111
5 x 111
5 x 111
5 x 111 (had trouble reaching chest on last rep of last 3 sets)

Dumbbell shoulder press
5 x 30
5 x 30
5 x 30
5 x 30
5 x 30

Wide grip late pulldown (subbed dumbbell pullover)
5 x 25 (using 2 25lb dumbbells)
5 x 25
5 x 25
5 x 25
5 x 25

Barbell close-grip bench press
5 x 111
5 x 111
5 x 111
5 x 111
5 x 111

High pull
5 x 78
5 x 78
5 x 78
5 x 78
5 x 78

Reverse Crunches
3 x 15 x bw

(Silly… I didn’t read Hyper I right – this was supposed to be a routine with 3 x 15, not 5 x 5… I’ll do the 3 x 15 routine next time…)

(Started TNT nutrition today (Adams' Diet) -- pre-workout shake was whey protein & 1/4 cup cottage cheese. blech. Not much to go on...)

[lawyerjoke]

Hypertrophy I A2 (30 sec rest, supersets of grouped exercises)

Dumbbell incline bench press (using 2 33lb dbs)
15 x 33
15 x 33
15 x 33
Cable seated row (subbed barbell row) (pronated grip)
15 x 99
11 x 99
11 x 78

Dumbbell shoulder press (2 dbs each weight)
9 x 33
10 x 25
15 x 15
Wide grip lat pulldown (subbed dumbbell pullover)
15 x 25 (using 2 25lb dumbbells)
10 x 25
15 x 15

Barbell close-grip bench press
15 x 78
10 x 78 (switched to wide grip)
15 x 55 (switched to wide grip)
High pull
15 x 78
15 x 45
15 x 55

Swiss-bass crunch
3 x 15 x bw + 22lb plate

I had ZERO strength and energy this morning, absolutely exhausted. It's my 4th day on TNT diet, can only wonder if the weakness is partly due to that (besides the much greater number of reps and 30 sec rests...) Good news: Yesterday's weight was 229.5!

Still can't do lower body work due to bursitis. Icing my knee reguarly now and taking anti-inflammatory, looking forward to some feedback to my query in the injury forum.

Here's my question re: knee rehab

[UpNorth]

3x15 with a 30 second rest is a tough setup and should wear you out. That means you're doing it right. Wait until you move on to HTII -- the 2x25's are killers!

I saw your post in the injury forum and thought I'd see how your knee was doing. Looks like you're still suffering. Sorry about that. Unfortunately I can't help other than to say I'm just getting over some bursitis in my heel and it's been roughly 3 weeks. Ice and rest seem to be the best remedy. Take care.