My NROL Experience - Page 105 - JP Fitness Forums

stingo · 09-12-2008, 07:12 AM

217.75 - Better, but a totally non-standard weigh-in today as I worked out before I weighed in. Today's workout was with Tim at 6:30, and I got in and weighed myself at the corporate gym around 7:45. Still, not a bad position to end the week in, considering where I've been.

stingo · 09-12-2008, 08:16 AM

All weights in pounds.

A Power Clean & Press - 3x8@35

B Single arm lat pulldown - 3x8@55

C Step-ups - 2x10@20 (one 20lb db held on side opposite working leg)

D Push-ups - 1x20@10, 1x15@10, 1x10@10

E Seated cable row - 3x10, 1xAMRAP

F Plank Variations - 3 sets to failure

A Power Clean & Press - These felt like I could've gone to 40, but that was iffier as I got sets 2 and 3.

B Single arm lat pulldown - A return to a classic, this time not supersetted.

C Step-ups - Tim says I'm doing these 100% better than when I started. Still need to watch for push off from the non-working foot. I credit my most recent progress here with doing the TGUs in my regular workout.

D Push-ups - This is the first time ever that I've used any kind of weight on a push-up with the exception of the 5lb dbs used in the T-pushup for NROL. I wish I could've done more, but it is what it is.

E Seated cable row - I think Tim felt that the weights I'd done in the first three sets were a little light so he had me do a set with light weight to failure.

F Plank Variations - Doing these at the end of a workout, AND not having done them in a while can only mean one thing... embracing the suckitude. Still, I was able to do a 2 point plank on each side (e.g., left arm up and out, a T plank (think T-pushup, but holding while in the T), and one with either arm out to the side. There were a few others too (we'd switch during the set, the set ending when I collapsed to the floor lol), but those were the ones I remember.

Overall - A good workout, and a change in that these were all straight sets. Though the planks were tougher than I'd've liked, I still was able to do the 2 point stuff pretty well - and that is progress.

tcoy777 · 09-12-2008, 08:56 AM

nice job on the workout! Your pushups are looking good.

fengshway · 09-12-2008, 05:28 PM

tom, the flip is GREAT! thanks for the tip. my videos are in a thread called the video challenge thread over in the challenge logs.

stingo · 09-13-2008, 06:31 PM

Quote:

Originally Posted by fengshway

tom, the flip is GREAT! thanks for the tip. my videos are in a thread called the video challenge thread over in the challenge logs.

Glad you like it. It's perfect for gym stuff, and doesn't cost an arm and a leg. Good vids in your thread so far - keep 'em coming.

stingo · 09-13-2008, 06:51 PM

Completed Spinning Orientation today, a 9 hour seminar for those who wish to become certified instructors. 6.5 of those 9 were spent in the classroom, talking about coaching, class profiles, music etc. At around 11am we went into the spinning room to learn bike setup, and the various moves and how to do them properly. Lunch, then more classroom training (as described above) continued. Then at the end of the day the master instructor took us on an hour ride, with 15 minutes in the endurance zone, 15 minutes in the strength zone and 15 minutes of intervals. She added a sprint right at the end. Although I was kind of dreading the class in a way, my fears proved to be totally unfounded. Sherri (the M.I.) was great, as were the other people in the class. As it is now, Spinning considers me able to design and teach classes, so I can teach at any Spinning facility. I won't be certified however, until I complete the online assessment, which I understand will be in at least 2 weeks, possibly a little longer.

missjane · 09-13-2008, 07:32 PM

Wow! That's great, Tom!! How exciting for you.

Looking good in your workouts and on the scale, too!

Espi · 09-14-2008, 06:04 AM

Tom..that's awesome! I'm envious too as spinning really used to be my big addiction.

Are you going to teach?

stingo · 09-14-2008, 11:12 AM

Quote:

Originally Posted by missjane

Wow! That's great, Tom!! How exciting for you.

Looking good in your workouts and on the scale, too!

Quote:

Originally Posted by Espi

Tom..that's awesome! I'm envious too as spinning really used to be my big addiction.

Are you going to teach?

Thanks Jane and Espi.

I'm not sure about teaching - I'll probably just fill in for when the corporate gym's usual instructors are out and the choice is just me or a video.

stingo · 09-14-2008, 11:14 AM

I took the online assessment just now and passed it, so I'm now a certified instructor. I'll be getting my card in a few weeks.

foodfromafar · 09-14-2008, 03:26 PM

Congrats, Tom, on the spinning cert. I have yet to make it to a class. It's one of the things on my "to do one day" list.

Willie · 09-14-2008, 10:04 PM

Quote:

Originally Posted by stingo

Completed Spinning Orientation today, a 9 hour seminar for those who wish to become certified instructors. 6.5 of those 9 were spent in the classroom, talking about coaching, class profiles, music etc. At around 11am we went into the spinning room to learn bike setup, and the various moves and how to do them properly. Lunch, then more classroom training (as described above) continued. Then at the end of the day the master instructor took us on an hour ride, with 15 minutes in the endurance zone, 15 minutes in the strength zone and 15 minutes of intervals. She added a sprint right at the end. Although I was kind of dreading the class in a way, my fears proved to be totally unfounded. Sherri (the M.I.) was great, as were the other people in the class. As it is now, Spinning considers me able to design and teach classes, so I can teach at any Spinning facility. I won't be certified however, until I complete the online assessment, which I understand will be in at least 2 weeks, possibly a little longer.

Way to go! This is really cool!

stingo · 09-14-2008, 11:08 PM

Quote:

Originally Posted by foodfromafar

Congrats, Tom, on the spinning cert. I have yet to make it to a class. It's one of the things on my "to do one day" list.

Make today that one day - you really should give it a try. Keeping in mind that just about every instructor I've had was different, but all were good. I particularly liked the ride that the MI gave us to close out the seminar.

Quote:

Originally Posted by Willie

Way to go! This is really cool!

Thanks Kate, I'm hoping it provides the nudge for me to get my diet and stuff back in line. (Yup, gonna be up tomorrow because I had beer today, but I think that will be the end of that.)

tcoy777 · 09-15-2008, 07:45 AM

congrats on passing the test and the good workouts.

stingo · 09-15-2008, 09:12 AM

216.75 - I can't begin to explain it, so I'm going to just hope for the best tomorrow (that I am about that weight tomorrow).

stingo · 09-15-2008, 03:03 PM

All weights in pounds.

A Turkish Getup TBD

B One-Arm Swings 2x10@60 (each side)

C Core Push Press + Goblet Squats 3x10@50
D Assisted Pull-up 3x10@-160

E1 Front Squat + High Pull 3x12@60 (each side)
E2 Front Squat + Lateral Raise 3x12@15 (each side)

F1 Pushups 3x14@BW (each side)
F2 Row 3x10@60 (each side)

A Turkish Getup - Got to the gym late, so had to sacrifice these as 1) they're actually optional for the workout and 2) they take sooo dang long. I hope to get them in when I get home tonight.

B One-Arm Swings - These felt a bit weird without the TGUs ahead of them.

C Core Push Press + Goblet Squats - Even though I am getting used to the weight this exercise still kicks my butt metabolically.

D Assisted Pull-up - Still at -160, but a better -160 than last time.

E1 Front Squat + High Pull - These went pretty well today.

E2 Front Squat + Lateral Raise - Improvement here in being able to handle the weight.

F1 Push-ups - 14... yay!

F2 Rows - Tough getting started with these for some reason but after the first set I was ok.

Overall - A good workout. Since I think that the TGU and swings ar