My NROL Experience

[L'ilJ]

You're ready for a much-deserved week off from lifting when you're done with this program! Sometimes I hit plateaus too. Especially doing those high-rep fat loss type programs. They're tiring. Good work though!

[stingo]

Originally Posted by SpacecityPaula

WOOOOT!!! way to go!

Thanks Paula - hard to believe there's one more workout left in this series.

[SpacecityPaula]

Yeah I felt that way too when I was down to the last one. Even hit the same kind of wall you described in your A6 workout.

I was glad it was done tho!

[stingo]

Originally Posted by L'ilJ

You're ready for a much-deserved week off from lifting when you're done with this program! Sometimes I hit plateaus too. Especially doing those high-rep fat loss type programs. They're tiring. Good work though!

Yeah I was thinking the same thing - before I started NROL I was lifting without a break of longer than a day for a good couple of years. I was afraid of taking even one day off from my training days for fear of getting out of the habit. But now I feel ready for a week off from lifting.

[Victoria]

Great job, Stingo! My last week off from lifting before starting this TT routine I dropped 5 pounds almost overnight and it stayed off the rest of the week. I think I read somewhere that it's called the "whoosh" effect. Have you decided what to do next?

[stingo]

Not yet - If things work out I'm supposed to take a trip in August (around the 9th), so not sure if I'd start anything before then, or just wait til I got back.

[vanessa40]

Hi,
Just started your journal today
Looks like you are doing great..
I have balance issues too..but i'm getting better..
Hope you are having a nice day...

[stingo]

Doing ok here - this is one of my late workout days in that I take spinning after work. M-W-F is when I do my NROL work, and looking forward to doing the last B workout in Fat Loss I. Then (ironically enough) I head to Cooperstown NY for a weekend long beer festival lol. (Belgium Comes to Cooperstown @ Brewery Ommegang - gonna be a blast.)

[vanessa40]

Originally Posted by stingo

Doing ok here - this is one of my late workout days in that I take spinning after work. M-W-F is when I do my NROL work, and looking forward to doing the last B workout in Fat Loss I. Then (ironically enough) I head to Cooperstown NY for a weekend long beer festival lol. (Belgium Comes to Cooperstown @ Brewery Ommegang - gonna be a blast.)

Sounds like fun

[lance02]

Enjoy the beerfest -- sounds like a blast! You've earned it after the great progress you've made through FL1.

[stingo]

Tour de France ride - this time it was more of a straightaway so faster cadence. A good workout.

[vanessa40]

Originally Posted by stingo

Tour de France ride - this time it was more of a straightaway so faster cadence. A good workout.

Spinning sounds like a great workout..i'm thinking about getting one of those bikes for christmas..

[stingo]

45 seconds rest between exercises

Deadlift 3x10@130
DB Incline Bench Press 2x10@50, 1x10@52.5

Bulgarian Split Squat 3x10@30
Mixed Grip Lat Pulldown 1x10@110, 1x130, 1x150

Romanian Deadlift 1x10@120, 2x10@130
Ball Lateral Roll 3x10

Not a bad workout today - I had to use a cable machine to do the pulldown and the weight at 150 on it seemed to be similar to the weight of 110 on the machine I usually use. Also only did 2x10@130 on the RDL's simply because I forgot to put the platemates on for the first set (d'oh!). The BSS on the bad lag was a disaster on the first couple of sets but I think that's because I wasn't taking time to set up properly. Once I took my time on the third set it went well. So patience is a virtue after all. But, the reason for the impatience is that this is the last workout in Fat Loss I - yay! Now I get to take a break from lifting for a week. Will post a summary when I return from Cooperstown.

[RobLL]

Stingo - you are getting close to Fatloss 2, weights looking good. I have noticed that when using different cable machines weights do not seem comparable. Odd, in that a vertical pull does not seem like it should vary. I trust my arms more than the machine.

[Victoria]

Great job finishing up FL1, Stingo! Woooohooooo!!!! Enjoy your break!

[L'ilJ]

Yay!!!!!!!

[lance02]

Way to go on finishing FL1!!

[stingo]

Workout A

Squats 3x15@80 to 3x10@130
Cable Seated Row 3x15@130 to 3x10@160

Supine Hip Extension 3x15 to 3x10@20
DB Push Press 1x15@20 2x15@25 to 1x10@45, 1x5@50 & 1x5@45, 1x10@45

Rotational Lunge 1x15@10 2x15@12 to 3x10@40
Ball Crunch 3x15@20 to 3x10@50

Workout B

Deadlift 3x15@80 to 3x10@130
DB Incline Chest Press 1x15@25, 2x15@30 to 2x10@50, 1x10@52.5

Bulgarian Split Squat 3x15 to 3x10@30
Mixed Grip Lat Pulldown 3x15@80 to 3x10@110 (taken from B5 since B6 was done on a different machine)

Romanian Deadlift 3x15@80 to 1x10@120, 2x10@130 (forgot to add platemates to first set of B6 - d'oh!)
Ball Lateral Roll 3x15 to 3x10

Not bad - this is the first time I've seen the two start and finish workouts put together. I don't think I've ever trained to failure when doing NROL, but I was sure glad to put the weights down for some of the exercises. For all my complaining it looks like the rotational lunges, both in form and in weight would qualify for most improved. The BSS wouldn't be too too far behind - I just have to take that one slower and pay closer attention to form.

In all honesty the fat loss part of the program would have been better had my nutrition been better, but I'm still happy with the results.

[SpacecityPaula]

Interesting Stingo. I need to put my starts and finishes together like you did. It would be interesting to see where I ended up.