My NROL Experience

[Victoria]

Cool! Does it have workout routines in it, too? How many? What are they like (deceiving on paper, I know!) Sorry for all the questions...

[stingo]

Yup there's routines at the end of the book. The No Excuses routine is in there, along with at 50 day routine as well as others. I think (for me), I'd start with the beginner 5 day program (the last one in the book). I don't have it in front of me, but I think 7-10 programs are in the book as examples. He encourages people to mix and match and create their own. If you've been to his website, the workouts seem similar (and are indeed identical in the case of the No Excuses workout).

I found the chapters on the different types of strength and endurance very interesting. He makes a very good case training the various types - strength endurance, maximal strength, explosive strength etc, so I'll have to think of how to integrate it with NROL.

[L'ilJ]

Originally Posted by stingo

Got Never Gymless yesterday and started reading it. Good information, clearly presented. I got up to the pulling exercises, but had to go to bed. Looks like it will be a good alternative to NROL, for when I'm not around the gym or just to change things up.

I got mine too! Plus, I ordered Infinite Intensity. I just started reading them, but I'm already really excited to add some of this to my weekly workouts.

[stingo]

Originally Posted by L'ilJ

I got mine too! Plus, I ordered Infinite Intensity. I just started reading them, but I'm already really excited to add some of this to my weekly workouts.

Yeah it's funny, having just read NROL, that a lot of the same message is there. (Complex exercises, don't do the machines etc). Though I thought his take on the fitness industry when it comes to bodyweight exercises was good.

I'm not sure how to fit them in, but I'll probably try strength endurance and explosive strength on days I'm not doing NROL (which I'd understand is training maximal strength).

[L'ilJ]

Originally Posted by stingo

Yeah it's funny, having just read NROL, that a lot of the same message is there. (Complex exercises, don't do the machines etc). Though I thought his take on the fitness industry when it comes to bodyweight exercises was good.

I'm not sure how to fit them in, but I'll probably try strength endurance and explosive strength on days I'm not doing NROL (which I'd understand is training maximal strength).

Yeah, you can always add one day a week where you do some bodyweight and explosive moves. You can also fit it in during your one-week "breaks" in-between NROL programs. If you just add some 10-minute "no excuses" types of workouts here and there, you can do that in lieu of cardio or HIIT. I like the idea of always having this type of thing to do when you can't get to the gym or you're traveling. Plus, I really like to mix things up.

[stingo]

I was just recalling I have first hand experience with this - I've been lifting since May 05, and doing cardio exercise (spinning mainly). But I took a bootcamp style class one time and had my butt kicked on a lot of it. The exercises that were similar to the lifting I was doing at the time I did kinda ok at the but the rest I was dying on. A good object lesson in maximal strength vs strength enduance.

[stingo]

45 secs rest after each exercise

Squats 3x10@120 supersetted
Seated Cable Row 3x10@150

Supine Hip Extension 3x10@15 supersetted
DB Push Press 3x10@45

Rotational Lunge 3x12@30 (2-15 lb dumbbells) supersetted
Ball Crunch 3x10@45

Today was one of those days where I did NOT want to work out. I felt tired and lacking of energy... Well, let me tell ya, after a session with my therapist (yes, iron is my therapist), I feel great. Energized, relaxed, and in a much better mood. Still working on form for the lunges but they're coming along. The rest of the exercises in this set don't suffer from form problems, but it actually feels like I'm getting close to the ceiling of how much I can improve. Like NROL states, I try to use the highest amount of weight I can and do the program's reps and rests as written. So while it's not training to failure, I can honestly say I'm real happy when I put the weights down. lol The other issue was a confidence one - nearing the end of this program I felt apprehensive about the shorter rests and heavier weights, but I just kept my progression constant and it felt like I got a good workout. Not a bad way to finish off the week's workout.

[Victoria]

Way to finish, Stingo! You rock!!!

[SpacecityPaula]

Great Job Stingo!

[L'ilJ]

Originally Posted by stingo

45 secs rest after each exercise

Squats 3x10@120 supersetted
Seated Cable Row 3x10@150

Supine Hip Extension 3x10@15 supersetted
DB Push Press 3x10@45

Rotational Lunge 3x12@30 (2-15 lb dumbbells) supersetted
Ball Crunch 3x10@45

Today was one of those days where I did NOT want to work out. I felt tired and lacking of energy... Well, let me tell ya, after a session with my therapist (yes, iron is my therapist), I feel great. Energized, relaxed, and in a much better mood. Still working on form for the lunges but they're coming along. The rest of the exercises in this set don't suffer from form problems, but it actually feels like I'm getting close to the ceiling of how much I can improve. Like NROL states, I try to use the highest amount of weight I can and do the program's reps and rests as written. So while it's not training to failure, I can honestly say I'm real happy when I put the weights down. lol The other issue was a confidence one - nearing the end of this program I felt apprehensive about the shorter rests and heavier weights, but I just kept my progression constant and it felt like I got a good workout. Not a bad way to finish off the week's workout.

I love those days where you really don't feel like working out, but you go anyway and subsequently feel SO MUCH better. Good for you! Looks like you're almost done with FL1 right?

[stingo]

Thanks Victoria, Paula and Jill for your encouragements, it really does help. Yup, I have 3 workouts left for NROL's Fat Loss I to go. I'm not sure if I've lost any weight (probably gained it since the past few days weren't good food planwise). But my clothes feel roughly the same. Which of course isn't NROL's fault - it's mine. I'll be taking the week following off from lifting while I decide where to go next. I might spend it practicing the BSS, or more likely trying something from Never Gymless. It's been a tough weekend, but I think there's a little light at the end of the tunnel.

[stingo]

45 Seconds rest between exercises

Deadlift 3x10@120
DB Incline Bench Press 3x10@50

Bulgarian Split Squat 3x10@24
Mixed Grip Lat Pulldown 3x10@110

Romanian Deadlift 3x10@120
Ball Lateral Roll 3x10

Yup, B is definitely tougher than A in FL I. Still, showed improvements in all the exercises, though the BSS and Lateral Roll still need practice on form. I don't know if I'm feeling it more than usual, but I'm pretty beat right now. Will see about doing some cardio after work.

[lance02]

Nice lifts Stingo! The 45s rest period goes way too quick, doesn't it??? I'm with you on form, get that down first -- you're on the right track.

[SpacecityPaula]

Nice Deadlift weights!!!!

[stingo]

Originally Posted by lance02

Nice lifts Stingo! The 45s rest period goes way too quick, doesn't it??? I'm with you on form, get that down first -- you're on the right track.

Yes it does - can't imagine what it's going to be like when it goes from 60 to 45 to 30 in FL2, then to 0 in FL3 lol.

[stingo]

Originally Posted by SpacecityPaula

Nice Deadlift weights!!!!

Thanks Paula - yes the bigger lifts have gone quite well. I started both Squats and Deadlifts at 80, and I hope to close out FL1 at 130.

[SpacecityPaula]

I've got to sit down and figure out where I am going to start things out at tonight (sometime this afternoon).

[Victoria]

Great job, Stingo! I used to worry about looking ahead and wondering how in heck I would do the next routines, but just keep going. It is a progression that your body is following. So, when you get there, you'll just be ready and you'