My NROL Experience

[Espi]

I'd read all about it.. it was funny especially how you then proceeded to taste another one at the pub because you wanted to be absolutely sure your beer hadn't spoilt.

[stingo]

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

A V-ups - 2xAMRAP (21)

B Rotating Plank - 4 pts 35 sec each x2

C Cable Core Press - 2x10@40

D Side Plank w/Cable Row - 1x20@30

E1 Cable Row - Drop Setx2 40, 35, 30; 35, 30, 25
E2 Machine Press - Drop Setx2 40, 35, 30; 35, 30, 25

F Suitcase Deadlift - 1x50@25

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

H1 Pulldown - Drop Setx2 40, 35, 30; 35, 30, 25
H2 Shoulder Press - Drop Setx2 35, 30, 25; 30, 25, 20

I Bulgarian Split Squat - 1x25 (each leg)

J High Intensity Training (Treadmill) - 1x5 minutes (8.0 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 - These are the suck still, but not quite as much of the suck as before.

B Rotating Plank - Much stronger here than the last time I did these.

C Cable Core Press - Added more weight, but I think I could still add a little bit more.

D Side Plank w/Cable Row - Same as C - added weight, but could handle a little more.

E1 Cable Row - I think I finally got my weights dialed in on the functional trainer. I felt appropriately worked/exhausted - I just need to be quicker on the draw to change weights and resume - or I'll ask the person who's overseeing the gym at the time to help me.

E2 Machine Press - These were really awkward with 40's but I did them. Hopefully this will be a bit better next time.

F Suitcase Deadlift - I've been fighting off some kind of cold or virus the last couple of days, as I had a low grade headache (fever?). Doing these made it a high grade headache for a bit, but I made it through the set - but I still need to concentrate on getting the dumbbells to the ground without rounding my back.

G High Intensity Training (Treadmill) - Little to no cramping here, which hopefully is a good sign I'm getting used to being on the treadmill again.

H1 Pulldown - Though I used the same weight as I did with the row and pulldown it feels like I could go another plate or two on this one.

H2 Shoulder Press - Another exercise I think got right weight-wise - the 35's were a challenge to be sure.

I Bulgarian Split Squat - I got all 25. Unassisted. Without toppling over. YAY.

J High Intensity Training (Treadmill) - I think I might change tactics here and bring down the incline and ramp up the speed.

Overall - Hey look! A workout! This was an unexpectedly good workout for a few reasons some of which I've listed above. First, I think I'm fighting off some kind of bug, so I expected to be weaker than I was. Second, I finally got the weights dialed in on the functional trainer, and will get someone's help to make sure these are true drop sets I'm doing. Third, I finally was able to nail the bulgarian split squat without toppling over and without having to hold on to anything. This is a major big deal for me as it's something I've been trying to work on in one form or another for at least the past year and a half. So, very happy with my results here.

[stingo]

Originally Posted by Espi

I'd read all about it.. it was funny especially how you then proceeded to taste another one at the pub because you wanted to be absolutely sure your beer hadn't spoilt.

Heh yup - that's the OCD in me. Gotta make sure the beer is good and the kegerator is working fine.

[stingo]

One other thing I've noticed with my balance is that I'm much better at getting up the stairs two at a time without having to hold on to either bannister. (I've also been taking the stairs in an effort to raise my over all NEAT. I work on the 3rd floor.)

[Espi]

Good news all around.. you're my new hero when it comes to the BSS. It was what terrified me about NROL back when I bought the book.. LOL still haven't completed NROL.

[GinnyLou]

Just getting caught up in here. See you are still kicking ass with the workouts. The mention of pumpkin beer made my mouth water. I am a sucker for pumpkin, anything.

[tcoy777]

Originally Posted by stingo

Very perceptive question my friend. Yes, I do concentrate on seasonal brews as they are fresh for the time of consumption and (for me anyhow) mark the change of seasons (it must be fall since I'm drinking pumpkin ales now). First choice for winter seasonals this year is Victory's Old Horizontal barleywine. That the logo for the beer is a crescent moon with a nightcap is very apt as this beer runs in the 11% to 13% range. Victory has/had a t-shirt made up with the logo on the front and on the back it says "Get Horizontal With Someone You Love". It's very hard to get in kegs because it sells out so quickly. I'm hoping to grab some this year.

I have never heard of barleywine. This may sound like a stupid question, but does it taste more like beer or wine?

Congrats on the BSS. I remember when I started doing those. I thought how hard could it be and grabbed 30lbs dumbbells and almost killed myself.

[NorthernWisco]

Whats ur heart rate like at the end of that?

[stingo]

Originally Posted by Espi

Good news all around.. you're my new hero when it comes to the BSS. It was what terrified me about NROL back when I bought the book.. LOL still haven't completed NROL.

Heh me neither lol. But Tim's workouts follow NROL principles so I think I'm still good. They're obviously working.

Originally Posted by GinnyLou

Just getting caught up in here. See you are still kicking ass with the workouts. The mention of pumpkin beer made my mouth water. I am a sucker for pumpkin, anything.

Then you need to find yourself some pumpkin beer - depending on who makes it, there's a highly spiced style (like Weyerbacher's Imperial Pumpkin Ale) and there's a less forward style (like Southampton's Pumpkin Ale)... the fun is in tasting them to find which one you like.

Originally Posted by tcoy777

I have never heard of barleywine. This may sound like a stupid question, but does it taste more like beer or wine?

Congrats on the BSS. I remember when I started doing those. I thought how hard could it be and grabbed 30lbs dumbbells and almost killed myself.

Your question is actually a very good one - although it's called a barleywine, it still is beer. Very strong beer, as in typically over 10%. It's usually very intensely fruity or intensely hoppy, sometimes both. It's a pretty unique experience - and if you've not had one before then I'd suggest you get a bottle and savor it some Saturday night. Definitely a sipping beer (kind of like cognac is to harder spirits in that you sip, not drink to enjoy it) - I tend to have them as my nightcap. Sierra Nevada's Celebration Ale is probably the most widely known example of the style, and it's very good too. My personal favorite though is Victory's Old Horizontal.

And LOL on your BSS story... Yeah I've had major balance problems from the start with those, but it finally, after all this time, seems to be coming together.

Originally Posted by NorthernWisco

Whats ur heart rate like at the end of that?

Probably around 80-85% though I have to change my treadmill strategy to make it more intense (as in less incline, more speed).

[NorthernWisco]

Sorry for all the questions what about general strength?

[stingo]

Originally Posted by NorthernWisco

Sorry for all the questions what about general strength?

I'm not sure what you're asking? We've been working on strength endurance and conditioning in full body workouts to help with fat loss. Maximum lifts will come later when I've finally got more of this fat off me.

[NorthernWisco]

gotcha

[stingo]

218.75 - This is why I don't get too skitzed out about how high the scale gets on any given day. Tomorrow will definitely be an interesting weigh-in to be sure.

[stingo]

Two good classes this week. Since I worked out with Tim on Sunday, I took the Mon & Wed afternoon classes. The first was more a ride of extremes (rest at 1 or 2, work to 9 or 10), and the second a more constant work effort (rest at 3 or 4, work to 7 or 8).

[lawyerjoke]

Originally Posted by stingo

218.75 - This is why I don't get too skitzed out about how high the scale gets on any given day. Tomorrow will definitely be an interesting weigh-in to be sure.

Those are some amazing swings in weight! Wish I could take off my gains that easily!!