My NROL Experience

[stingo]

Originally Posted by L'ilJ

That's because PA has the most archaic liquor laws! In most parts of the world we can buy wine at a grocery store! Ooh...and beer too.

Hey - don't rub it in!

[stingo]

All exercises 3x15, 30 seconds rest except for abdominals which are 3x15, 60 seconds rest

A1 Squats 55

B1 Deadlifts w/Shrug 55

C1 Bulgarian Split Squats 10
C2 Step-Up 10

D1 Reverse Crunch (w/Stability Ball between Knees)

Notes:

Squats and Deadlifts - for whatever reason these really kicked my ass today. My heart was pounding in my chest to the point I had to sit down and rest over the allotted 30 seconds. I know that 3x15 usually does kick my ass, but this time it was with the steel toe boots.

Bulgarian Split Squats - It was psychologically more difficult than usual to start these, given the whuppin' I got with the previous superset. It took me a while to find my balance on my left leg, but once I did I started nailing the split squats. Range of motion is still an issue, but I'm just really happy I was actually able to get through the sets without toppling over.

Step-ups - Compared to the previous three exercises, this seemed a lot easier. Though I still have to make sure to not push off with the back foot. The woman who runs the gym was kind enough to lend me her risers/step for it, which of course I'm quite thankful for.

Reverse Crunches - back to a stability ball, since I don't have a medicine ball yet. Kind of anticlimactic - rather like watching a game that's really close and really exciting for most of the game, then suddently one team pulls impossibly far ahead, and the remaining fans in the stadium are the diehards that come to each and every game and have to see ALL of the game to get their money's worth.

Overall - I'm not sure why I was so not with it today - maybe because this is the first time I've done NROL on consecutive days. (Body's probably thinking, "WTF?!?!?!? It's not Friday! I didn't even get my turkey yet!")

A close scorecard this time... While NROL got the first two, I took the last three. Considering though that the first two are bigger lifts, I'd say it's a split decision. Still, I'm VERY happy to have done the workout because it keeps me on track workout-wise, and it means I'm 75% through hypertrophy I now. And it will assuage my conscience for when I go to the family feast in a bit.

[stingo]

A very happy Thanksgiving to everyone! Time to truly relax and enjoy fun, food and family... (At least til tomorrow's 2 hour spin class for me ).

[stingo]

Two hour spin class today at the local Y. My legs were pretty beat from yesterday's workout, but I pulled through. Then went out to have sushi with a friend.

Incidentally the instructor (who, until Dec 11th, teaches spinning at the corporate gym I belong to) is now the director at the Y (which is why she's giving up teaching at the corporate gym). She's been suggesting to get me to join the Y, and since the company I work for signed a new contract with the Y, it's too cheap not to pass up. They also have a deal where you get 3 personal training sessions for $35 - one per week in the weeks leading up to Christmas. I'm looking forward to them as well as being able to use barbells and racks and cages on a regular basis. Just have to figure out when is the least crowded time.

[Lost Dog]

Originally Posted by stingo

Just a quick note to mark a personal milestone. Years back when I'd got thinner, I'd purchased a really nice leather jacket, which due to size I was not able to fit back into... until today.

Congrats on the jacket. That's a good feeling.

Originally Posted by stingo

Incidentally the instructor (who, until Dec 11th, teaches spinning at the corporate gym I belong to) is now the director at the Y (which is why she's giving up teaching at the corporate gym). She's been suggesting to get me to join the Y, and since the company I work for signed a new contract with the Y, it's too cheap not to pass up. They also have a deal where you get 3 personal training sessions for $35 - one per week in the weeks leading up to Christmas. I'm looking forward to them as well as being able to use barbells and racks and cages on a regular basis. Just have to figure out when is the least crowded time.

That should be great! You'll have a great time squatting and deadlifting with barbells now.

[stingo]

Originally Posted by Lost Dog

Congrats on the jacket. That's a good feeling.
That should be great! You'll have a great time squatting and deadlifting with barbells now.

Thanks Roland - yeah I'm pretty excited and apprehensive about it at the same time. It's been a long time since I've worked out at a commercial gym so I'll have to figure out when the least crowded time is to go. What I'm looking for is to be able to do NROL better/more accurately, and when I finish H1, to find something to do til Christmas.

It was funny though, after spin class the instructor came over and said she'd found me a trainer, and introduced me to him. Afterward she said it was the trainer she was using when she still had time to do strength training. From what she said when she was doing the workouts, they kicked her ass, so I'm optimistic.

[stingo]

To say that the past few days were reloading days would be rather generous - more like overloading days eating wise. Back to the grindstone now, get ready to finish Hypertrophy I.

[stingo]

All exercises 5x5, 30 seconds rest except for abdominals which are 3x15, 30 seconds rest.

A1 Incline DB Bench Press 50
A2 Ball Seated Cable Rows 60

B1 DB Shoulder Press 45, 45, 47.5, 47.5, 47.5
B2 WG Lat Pulldown 120

C1 DB Neutral Grip Decline Bench Press 55
C2 High Pull 40

D1 Swiss Ball Crunch (feet against Bench)

Notes:

Incline DB Bench Press - This was teh suck today. I had to back off to 50 lb DB due to the left shoulder not wanting to move the 60lb nor 55lb. Still, I did what I could with what was available.

Ball Seated Cable Rows - A tough first set, but the others are seeming to fall in. I might drop back on subsequent editions of the exercise to ensure a fuller range of motion.

DB Shoulder Press - I did try the 50's but again the left shoulder wasn't having any of it. I can get the 45's up there, but not the 50's. So I did a bit of a compromise: doing a push press to get the weights into position for the first time and adding 2.5 lbs to each dumbbell. This seemed to work out well as I doubt I could've managed the 50's.

WG Lat Pulldown - Moved this up to 120, but in retrospect I probably should've backed it down to ensure a fuller range of motion.

DB Decline Neutral Grip Bench Press - Mixed bag here... I was able to do the 55's I had planned, but, when lowering myself for the second set, I guess I didn't control my body as I should have and ended up toppling off the bench *sigh*. Nothing injured though except my pride. It was almost comical since I had the weights over head, I kind of fell like a cat in that the weights were on the ground and I was kind of over them (NOT under them thank God). This of course has to happen when a gal I like is on the elliptical machine directly across from me. *Sigh*. Ah well, such is life.

High Pull - Another exercise which took the first set to really get into the form. I probably could've tried 35's but that would have seemed too easy.

Crunches (feet on bench) - these felt a bit better, though balance (as noted above) was a bit in short supply today it seems. Still, getting better with these as well.

Overall - Not really the worst workout I've had, but I've had better ones. I'm beginning to think I'm starting to hit the wall in terms of progress with this program. 60lb DB for the incline bp seems to be a no go, but that's more than likely due to the problematic shoulder, as I think I could manage it with the right. Speaking of which I'm thinking of getting the shoulder looked at, just to see if there's anything else that might be going on. It seems to me that after all this time something should be a bit better by now. But that might be me being impatient.

Still, given the unusual eating schedule I've been on the past few days I suppose it's not surprising it'd show up in my workouts sooner or later. A good reminder to get back on the wagon and pronto.

[stingo]

Turns out one of the local news stations ran a segment on the Black Friday ride.

[UConnJulie]

Tom, Sounds like a good idea to have the shoulder looked at if it is still bothering you ... don't want it to linger too long. Have the new trainer look at your shoulder mechanics as you are lifting (ie what is your shoulderblade doing relative to your ribcage and relative to your arm).

And WHOOOHOOOOO on the leather jacket!! Nice!!

[L'ilJ]

Hey Tom! Sounds like you had a good Thanksgiving? Hey, when do you start at your new gym? I think after the new year you need to try one of the NROL strength programs if you have access to some racks and cages.

[Mahler]

Tom,
Nice cover-up for the Thanksgiving gluttony. A refeed, huh? I wish I had thought of that.

And, L'ilJ's idea of an NROL Strength program after the holidays sounds solid to me.

[stingo]

Thanks everyone. I'm rethinking my weight lifting plans because the right side is starting to show the same wear and tear. I think the reason it's hung on so long is because my body's not had a real chance to heal up. So... I hope to finish Hypertrophy I (only 2 more upper body workouts left) and then leave off the weights until the New Year to give my body a real chance to repair itself. The 4x10 and 3x15 usually aren't too bad since it seems that it's maximal weight which really sets it off, rather than the number of repetitions.

[stingo]

Oh yeah on the story link, if you watch the video, you'll see me in the back corner.

[Victoria]

Cool....looks like you had a lot of fun!