My NROL Experience

[Egham]

Originally Posted by stingo

A little ego boost too: I'd gotten a friend of mine to start NROL and she's doing the Break-In program right now. As it so happened, we were in the gym at the same time to do our respective workouts. I was setting up to do FLII2B4, which of course means deadlifts first. She happened to come over to the weight rack just as I was picking up the 70's (the wellness center we use has their highest dumbbells at 80) to do the working sets of the deadlift. She looked surprised I was picking them up and I learned later she was impressed that I was using them. Of course I told her after the fact that thoughts of "I don't know if I can do this..." changed to "Holy #$^&, I can do this!" once I started lifting. (And that when I started NROL, I started with the 20's). Still, it was nice that the hard work is being recognized.

Validation! Sweet, isn't it? Awesome, stingo!

[Victoria]

Yeah...awesome!!!

[stingo]

Originally Posted by L'ilJ

If you pursue the home-gym option. You could use a TRX or Blast Straps to do BW rows and bands to do assisted chins instead of using a cable. How high are most power racks? It would be totally cool to have one of those at home.

Most I've seen are just about 7' to 9'. The shortest ones would be just under my limit, but I'm not entirely sure.

[stingo]

Class with our usual instructor. Was nice to have her back. Then we went out to the send off for the woman who works in the gym. She was the one who was helping me with my exercises. I'll be sad to see her go.

[lance02]

Looking good Stingo. You've got to be pleased with how you've progressed this summer.

[stingo]

This should probably be spread over a few posts but I'm too lazy to that this morning. lol

Lance: Actually I wasn't until I posted my progress shots here and got the resulting feedback, and having a few people here locally ask if I've been losing weight. (This includes the spinning instructor who last night said I was looking good, and if I was still pumping iron from the book - she has a copy of NROL also.)

Victoria and Egham (and anyone else I might have forgotten): Thanks for the encouragement and support - I appreciate it.

Jill: For a person who works with numbers a good part of the day, I can be really dumb sometimes. I realized last night that 7' means 84" (for whatever reason I thought it was lower), so I'm thinking that maybe a power cage that's say, 81" high would just fit in the basement. The only real concern I could see would be in doing chin ups (not that I'm anywhere near that lol), but I think I could use a trx or rope from the bars and do something that way. Seem logical?

[L'ilJ]

Originally Posted by stingo

Jill: For a person who works with numbers a good part of the day, I can be really dumb sometimes. I realized last night that 7' means 84" (for whatever reason I thought it was lower), so I'm thinking that maybe a power cage that's say, 81" high would just fit in the basement. The only real concern I could see would be in doing chin ups (not that I'm anywhere near that lol), but I think I could use a trx or rope from the bars and do something that way. Seem logical?

The power racks at my gym have two chin bars at two different heights. I would think you could lower it to a point where you wouldn't be hitting your head on the ceiling w/each rep (Doh!) cuz that wouldn't be good. As for rowing, you could do that with a TRX or Blast Straps attached to the rack. You could pretty much doing anything with a power rack, blast straps and some DBs. It would be awesome.

[stingo]

Originally Posted by L'ilJ

The power racks at my gym have two chin bars at two different heights. I would think you could lower it to a point where you wouldn't be hitting your head on the ceiling w/each rep (Doh!) cuz that wouldn't be good. As for rowing, you could do that with a TRX or Blast Straps attached to the rack. You could pretty much doing anything with a power rack, blast straps and some DBs. It would be awesome.

I'm not sure I could lower it - was looking at the powertec power cage and the bars don't seem to be adjustable. Since the ceiling's about 3, maybe 4 inches higher than the top of the rack I'd think I'd be ok, and if not I could explore the other options you mentioned.

[L'ilJ]

Originally Posted by stingo

I'm not sure I could lower it - was looking at the powertec power cage and the bars don't seem to be adjustable. Since the ceiling's about 3, maybe 4 inches higher than the top of the rack I'd think I'd be ok, and if not I could explore the other options you mentioned.

You can use the blast straps off the bar to do chins...

[stingo]

Originally Posted by L'ilJ

You can use the blast straps off the bar to do chins...

Ah ok - guess I won't have to look up what blast straps are now lol. Thanks for the info and the help.

[Egham]

Originally Posted by stingo

Jill: For a person who works with numbers a good part of the day, I can be really dumb sometimes. I realized last night that 7' means 84" (for whatever reason I thought it was lower), so I'm thinking that maybe a power cage that's say, 81" high would just fit in the basement. The only real concern I could see would be in doing chin ups (not that I'm anywhere near that lol), but I think I could use a trx or rope from the bars and do something that way. Seem logical?

I'm considering a cage as well and, after measuring, it looks as if the ceiling is high enough in our basement family room for one, but I'd have to remove a ceiling tile to do chins. Now we'll have to figure out just what we'll move out of the room to make space for it.....Once I manage to convince Mrs. Egham that we really need one.

[Lost Dog]

When you get ready for chinups, you have these options, too.

EasyEffort (ironic name...)

If you don't have a good door, there's a serious one that mounts to the studs, but I can't find the link. It's can be mounted higher up, so you don't have to pull up your legs to do the chins. But, it's like $150. The EasyEffort is the best bet at around $70.

I see these versions at the sporting good stores. Similar in concept to the EasyEffort, but not as beefy. Everlast Multi Function Chinning Bar

For these non-permanent versions, you need to have molding around your door frames. A hallway opening won't cut it. It grips the ridges of the molding over the doorway to stay up.

These and bands will do you pretty well.

[Lifty]

Originally Posted by stingo

That is because the pictures are cached from when you first viewed them Jill. Try this link...

Progress Pictures

You can slide show 'em for comparison. The tan was taken just after I'd started NROL, the black was taken today.

AWESOME STINGO!!!!! What a change!

[Lifty]

Originally Posted by stingo

45 seconds rest after each exercise

Snatch Grip Deadlift 3x10@140 (substituted dumbbell DL)
T Pushup 3x10@5

Split Squat (4 second hold) 3x10
Underhand Lat Pulldown 3x10@100

Deadlift w/Row 3x10@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)

Notes:

There comes a time in every routine where at some point you turn a corner and say to yourself, "Ok, maybe I can do this after all." Today was that day for the B workout in Fat Loss II. Granted, I had to make some modifications, but it was with a view toward concentrating on what I could do, versus what I couldn't.

Personal record in the deadlift today - I'm not sure what, how or why, but for whatever reason it really came together today, and I nailed it. I think the warmup sets really helped, because I felt really ready when I started my work set.

The T pushup felt a little easier in a way, but I still have to watch for proper form.

I changed the split squat + overhead press to a split squat, no weight, but a hold at the bottom for 4 seconds. (I also held on to the cable machine for balance.) To me this would simulate the squatting part of the combo move, so that it'd make me stronger so as to be able handle/balance weight. Once the superset was done I did the required 30 presses in a row.

The pulldown felt about the same as the last workout. Not sure what's going on there but am leery about increasing the weight as I'd like to be able to control this one better.

Same with the deadlift + row. Starting each set it always felt ok, but towards the end of the set I was lucky to finish all the reps. Not for the deadlift part, but rather the row. So will be keeping the weight the same next workout.

The twists did ok, legs were higher than the last time, but still not fully extended. Will keep trying.

I have yet to say 'I can conquer this,' with the fat loss 1 B program. I mean I have gotten through it, but scared for each exercise. GOOD FOR YOU STINGO!!

Awesome job with the Deadlift. Beating your personal record on ANYTHING is awesome. Makes you really enjoy what you are doing.

Great workout overall I think.

[stingo]

Originally Posted by Lifty

I have yet to say 'I can conquer this,' with the fat loss 1 B program. I mean I have gotten through it, but scared for each exercise. GOOD FOR YOU STINGO!!

Awesome job with the Deadlift. Beating your personal record on ANYTHING is awesome. Makes you really enjoy what you are doing.

Great workout overall I think.

Thanks Lifty - you'll be surprised by what you've accomplished by the time you get to the fourth or so workout in the series. Just keep at it.

[Lifty]