My NROL Experience - Page 109 - JP Fitness Forums

stingo · 09-29-2008, 06:50 AM

Quote:

Originally Posted by lawyerjoke

Is that Abita, as in Abita Springs, LA? Brewed near my home town, and a great line of beer all around. If you can get past names like "Turbo Dog", their beers are consistently really good IMHO.

Yup that would be it. I understand they were hit pretty hard by Katrina - if not wiped out, very close to it. The fact they're brewing again at all is pretty much a miracle.

stingo · 09-29-2008, 06:52 AM

Quote:

Originally Posted by DirtyMartini

Your workouts always impress me. How long do they typically take to do?

I missed this as I was posting beer stuff at the time. They should take about an hour, but with the last workout I added TGUs and swings at the beginning. The TGUs take a while to do so I ended up at closer to an hour and 15 minutes or so.

stingo · 09-29-2008, 10:16 AM

226 - Mystifyingly a pound down from my last update. Maybe the crest will be tomorrow.

Karla215 · 09-29-2008, 11:50 AM

Wow, those are some pretty intense, long workouts! What are your goals? Sorry, I am probably late to your log and they are likely stated here somewhere! I love how you appreciate beer and just choose to ride out the weight impact when you enjoy it...

What is your thinking on the value/benefit of longer workouts like that, though? I hear so much differing logic on workout efficiency/effectiveness...I choose to believe (as it directly benefits me in terms of time and effort!) that the 30-40 minute intense workout is optimizing for me, but, who knows...

Alot of progress - so congratulations and keep it up!

Karla

stingo · 09-29-2008, 12:50 PM

Quote:

Originally Posted by Karla215

Wow, those are some pretty intense, long workouts! What are your goals? Sorry, I am probably late to your log and they are likely stated here somewhere! I love how you appreciate beer and just choose to ride out the weight impact when you enjoy it...

What is your thinking on the value/benefit of longer workouts like that, though? I hear so much differing logic on workout efficiency/effectiveness...I choose to believe (as it directly benefits me in terms of time and effort!) that the 30-40 minute intense workout is optimizing for me, but, who knows...

Alot of progress - so congratulations and keep it up!

Karla

Goal-wise, I've been working at fat loss since I started living healthier back in May 2005. To date, I've dropped around 130lbs, but still have some to go. I've been working with Tim (my trainer) since Dec 07 and I think I've been making some progress in strength and endurance as well as dropping weight. Lately, my weight loss focus has flagged a bit, which was the reason for the diet break - get all of the bad eating/drinking done in one time frame so as to be able to focus afterward on clean eating/drinking once it was done. Also too, being afraid of having a beer because of what it might do to my weight loss got to be psychologically tiring as well. So, I decided I'd have beer and consequences be damned. I did keep working out throughout the diet break though, so I think that helped a bit.

A point on the longer workouts - keep in mind that the idea here IS to get done in as short a time as possible. As I do the workout, I'll become more efficient at it so will complete it in a shorter amount of time (fewer rests etc). I don't really look at time though when go to workout - rather that this is the list of exercises I need to complete, so I do them all - hopefully quicker than the last time.

Did I answer your questions?

stingo · 09-29-2008, 03:06 PM

Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets.

A V-ups - 2xAMRAP (20)

B Rotating Plank - 4 pts 30 sec each x2

C Cable Core Press - 2x10@25

D Side Plank w/Cable Row - 1x20@15

E1 Cable Row - Drop Setx2 30, 25, 25; 30, 30, 25
E2 Machine Press - Drop Setx2 30, 25, 25; 30, 30, 25

F Suitcase Deadlift - 1x50@25 (each hand)

G High Intensity Training (Treadmill) - 1x5 minutes (7.0 incline, 3.5 speed)

H1 Pulldown - Drop Setx2 30, 30, 30; 30, 30, 30
H2 Shoulder Press - Drop Setx2 30, 30, 30; 30, 30, 30

I Bulgarian Split Squat (assisted - chair for balance) - 1x25 (each leg)

J High Intensity Training (Treadmill) - 1x5 minutes (7.5 incline, 3.5 speed)

Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.

A V-ups - Still working at these to get more in with good form.

B Rotating Plank - This seemed more difficult today but I did ok with them.

C Cable Core Press - I need to do this with more weight.

D Side Plank w/Cable Row - Again, more weight needed here.

E1 Cable Row - I need to get used to doing these on the functional trainer, especially as doing anything on the FT seems more difficult than other machines.

E2 Machine Press - Did this as a superset with the rows - it just seemed more natural that way, and it kept me moving.

F Suitcase Deadlift - I need to get more depth to get the dbs to touch the ground.

G High Intensity Training (Treadmill) - A challenge, coming right off the DLs.

H1 Pulldown - I'll need to add weight here too.

H2 Shoulder Press - I think this was the exercise that I was closest to guessing my true initial weight.

I Bulgarian Split Squat - My project here will be to get as many unassisted BSS as I can.

J High Intensity Training (Treadmill) - And more treadmill work to round things out.

Overall - Not as intense of a workout, mainly because I inadvertently lowballed my starting weights. Using the functional trainer, it just seems more difficult than other (cable) machines.

Karla215 · 09-29-2008, 09:00 PM

Yes, thanks - I want to figure out what the guy who lost 130 lbs is doing, as there is definitely something there to emulate! Congrats - I did not realize your loss was that high!! That is really spectacular...

Thanks for your feedback in my journal! Karla

Willie · 09-29-2008, 11:05 PM

Hi Tom. Just checking in. I'm not caught up on your log as I've been MIA for a few weeks, but sounds like your diet break was great for your mental health. Can you summarize the particulars?

Hope all is well

stingo · 09-30-2008, 07:08 AM

Quote:

Originally Posted by Karla215

Yes, thanks - I want to figure out what the guy who lost 130 lbs is doing, as there is definitely something there to emulate! Congrats - I did not realize your loss was that high!! That is really spectacular...

Thanks for your feedback in my journal! Karla

Check my progress pics link - I have a before and somewhat current in there. I'll be posting another one once I take care of the diet break weight.

Quote:

Originally Posted by Willie

Hi Tom. Just checking in. I'm not caught up on your log as I've been MIA for a few weeks, but sounds like your diet break was great for your mental health. Can you summarize the particulars?

Hope all is well

Hi Kate - nice to see you. Yes, basically rather than half assing clean and not so clean eating, I decided to have what I wanted and not watch the scale or worry about weight. This included things like pizza and beer. Now that that's out of the way I can return to eating clean again. I didn't stop working out during the diet break though so that helped some I think. But it's also instructive to learn (again) where that path would lead, and how my body was backing off the on all the treats. (No desserts really, just things like chinese food, pizza and the like.)

Mahler · 09-30-2008, 08:10 AM

Tom,
Your workouts are nothing short of phenomenal. How DO you do it? I hope it's not the beer.

stingo · 09-30-2008, 09:02 AM

Quote:

Originally Posted by Mahler

Tom,
Your workouts are nothing short of phenomenal. How DO you do it? I hope it's not the beer.

Would that were the case John, but on a typical schedule I only have beer once a week, usually a Friday, sometimes a Saturday. Also, keep in mind I'm lifting pretty small weights - no way could I lift anywhere near the 300+ you're moving for your deadlifts etc. Just a difference in focus.

stingo · 09-30-2008, 09:03 AM

224.5 - The journey back. As my body detoxes, I notice that I'm not feeling as sluggish as I was when I was looser with my nutrition. Good thing to keep in mind going forward.

Espi · 09-30-2008, 11:42 AM

It's nice to know that a reward for eating 'cleaner' foods is not just that calorie intake = lower & hence the scale will go down again but also how much better you feel.

Still, it's great to indulge once in a while..

As for the time it takes for a workout.. mine typically take about 1hr 15mins when the warmup plus 1-3 yakking episodes are taken into account. Without the yakking & warmup, it'd be more like 45mins.
Now I'm taking clases it's easily over 90mins and yet, I'll do almost half as much as I'm usually doing for myself as there's so much time devoted to explaining stuff, chatting about anything/everything and ... simply waiting till you've recovered from the previous set. It feels weird this way, but what I wanted to say is that this latter easy-going approach is less strenuous than a workout that's crammed into 45 minutes.

Lost Dog · 09-30-2008, 07:37 PM

Quote:

Originally Posted by stingo

224.5 - The journey back. As my body detoxes, I notice that I'm not feeling as sluggish as I was when I was looser with my nutrition. Good thing to keep in mind going forward.

One benefit to NOT being totally low carb is that I don't feel crappy the day after a sandwich. To be honest, I was never sure if it was in my head or an actualy side effect of abstaining from carbs, then having too many in short window. Maybe partially both.

Quote:

Originally Posted by Espi

As for the time it takes for a workout.. mine typically take about 1hr 15mins when the warmup plus 1-3 yakking episodes are taken into account. Without the yakking & warmup, it'd be more like 45mins.

OMG! You yak every time you workout?

I haven't thrown up in years!

stingo · 09-30-2008, 07:43 PM

Quote:

Originally Posted by Espi

It's nice to know that a reward for eating 'cleaner' foods is not just that calorie intake = lower & hence the scale will go down again but also how much better you feel.

Still, it's great to indulge once in a while..

As for the time it takes for a workout.. mine typically take about 1hr 15mins when the warmup plus 1-3 yakking episodes are taken into account. Without the yakking & warmup, it'd be more like 45mins.
Now I'm taking clases it's easily over 90mins and yet, I'll do almost half as much as I'm usually doing for myself as there's so much time devoted to explaining stuff, chatting about anything/everything and ... simply waiting till you've recovered from the previous set. It feels weird this way, but what I wanted to say is that this latter easy-going approach is less strenuous tha