My NROL Experience - Page 43 - JP Fitness Forums

LisaS · 01-04-2008, 02:47 PM

so - do you do this program now until you seem him again - or is there one "on your own" program and a different in-person "mix it up" workout?

stingo · 01-04-2008, 02:52 PM

Quote:

Originally Posted by LisaS

so - do you do this program now until you seem him again - or is there one "on your own" program and a different in-person "mix it up" workout?

The latter - this is my "on my own" program: (though while we were talking today, he was encouraging me to add an exercise into the mix - whatever I felt I wanted/needed to work on that day).

All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.

A: DB Clean & Jerk: 2x8@25

B: Stairs (2 at a time): 3 Flights x 4

C: Plank, 30 secs, 45 secs, 2 minutes (1:05, 0:55)

D: Renegade Row: 2x8@10

E: Lat Pull/Shoulder Press Combo 2x15@60/20

F: Saxon Side Bend 2x10@10

G: Medicine Ball Lift (from riser) 2x10@12

stingo · 01-04-2008, 06:25 PM

Tried something new today - spinach and feta cheese sausage, from the local Wegmans, and I very much enjoyed it. It's skinless, and made from chicken and at only 2g of carbs per link I think it's TNT-A compliant.

mel · 01-04-2008, 07:05 PM

Tom, I have gone through phases where I practically live on chicken sausage. I had some for a while that were apple smoked gouda and sun dried tomatoes. Yuuuuum!

mel

stingo · 01-04-2008, 08:20 PM

Quote:

Originally Posted by mel

Tom, I have gone through phases where I practically live on chicken sausage. I had some for a while that were apple smoked gouda and sun dried tomatoes. Yuuuuum!

mel

Sounds good mel - if I see any like it at the store I'll be sure to try them.

stingo · 01-04-2008, 08:23 PM

I don't know if anyone's interested, but I have a chat room on Paltalk open if anyone'd care to chat. If you don't have the program, it's free - Chat | Chat Rooms | Paltalk. It also supports sound and cam broadcasting, (though you pay to have better quality for both). At any rate, the room's called Fitness Chat, just PM me for the password.

vanessa40 · 01-06-2008, 11:44 AM

Quote:

Originally Posted by stingo

I don't know if anyone's interested, but I have a chat room on Paltalk open if anyone'd care to chat. If you don't have the program, it's free - Chat | Chat Rooms | Paltalk. It also supports sound and cam broadcasting, (though you pay to have better quality for both). At any rate, the room's called Fitness Chat, just PM me for the password.

Sounds great..
Just PMed you...
Thanks...

stingo · 01-06-2008, 11:45 AM

Quote:

Originally Posted by vanessa40

Sounds great..
Just PMed you...
Thanks...

Thanks Vanessa - you've got a PM - let me know if it works.

Griffty Cent · 01-06-2008, 01:04 PM

Question, how do you incorporate your "stairs" exercises to your circuits? I'm picturing you doing a set of something, then running into the gym stairwell, then running back out.

stingo · 01-06-2008, 01:25 PM

Quote:

Originally Posted by Griffty Cent

Question, how do you incorporate your "stairs" exercises to your circuits? I'm picturing you doing a set of something, then running into the gym stairwell, then running back out.

Well, in my regular workout, I do the clean and jerks where the dumbbells are, then if I'm at the Y I go down to the basement from the fifth floor, go up the stairs (to the 5th floor again), go down, and go up again - then continue with the workout.

stingo · 01-07-2008, 03:50 AM

Thanks Vanessa for helping me sort out some of the difficulties with the room, it was also nice to chat with you.

The friend I'd gotten into NROL has decided to revisit the weight room as she bought my copy of NROL4W from me. She had a hiatus due to a broken foot, but I think is now ready to resume her activities.

I think I've figured out what the random exercise will be (for now) - I'll be checking out the assisted dip/pull-up machine the gym just recently got.

stingo · 01-07-2008, 08:40 AM

It's inspiring to see all the challengees, men and women stepping up to improve themselves. I'd've joined, but for feeling stalled for a while, and feeling the pressure of that already, I didn't want the added pressure of the challenge as well. Still, I'll be rooting for everyone to succeed. Maybe I'll take some "progress" pictures (even if there wasn't much progress) soon to keep in the spirit of the competition. The person I challenge is myself, and I hold myself accountable.

Cynic · 01-07-2008, 09:09 AM

Quote:

Originally Posted by stingo

The person I challenge is myself, and I hold myself accountable.

I am completely there.

stingo · 01-07-2008, 02:55 PM

All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.

A: DB Clean & Jerk: 2x8@30

B: Stairs (2 at a time): 3 Flights x 4

C: Plank, 30 secs, 45 secs, 2 minutes (1:30, 0:30)

D: Renegade Row: 2x8@15 (4 each side)

E: Lat Pull/Shoulder Press Combo 2x15@60/20

F: Saxon Side Bend 2x10@12

G: Medicine Ball Lift (from riser) 2x10@12

H: Pullups 1x8@-250

Notes

DB Clean & Jerk - increased the weight and paid attention to form. May have slipped up once in not going down as far as I should, but the others I think I was on the money.

Stairs - my trainer told me to stop using the rails except when needed for balance. This of course makes the exercise noticeably more difficult. I didn't need the balance help until the end of the 3rd and 4th time up.

Plank - I took a little more rest (+15 secs maybe?) before starting the 3rd plank, but I was doing pretty well, and am happy with the 1:30 attempt.

Renegade Rows - After speaking with my trainer, I found he wanted me to do 8 reps (4 on each side) which I did, BUT, this time I added in the pushup too. So I progressed to doing them properly. They whupped my butt lol, but I did 'em. (I am making this exercise my bitch too, just like the BSS).

Lat Pulldown/Shoulder Press - I couldn't read what I'd written the last time I'd worked out, so did the 60/20 again, which seemed a good combo today.

Saxon side bend - After talking to my trainer, I found I had to widen my stance a bit, which makes moving the hips much more difficult (and also consequently means eliminates cheating lol). I also upped the weight a little too.

Medicine ball lift - I forgot I used a dumbbell last time for this exercise, and I didn't lower the riser I use. Ah well, there's always next time.

Pullups - Again, due to my trainer's suggestion, I added in a random exercise I wanted to try. And it was a great excuse to play with the gym's new assisted pullup/dip machine. I had to use the entire stack though, which I felt self-conscious about, but I figured it being at the end of the workout and all, and it being the first time even attempting them, that it was ok. Actually it was challenging and fun. I'd done a few practice reps before the "set" so I feel pretty sure I can try for a set of 10 next time I workout.

Overall - I'm very pleased with this workout. Increases in some weights on some exercises, better form/progression in others. And a totally new one into the mix too. I think this experience is good because it is helping me think outside the box so to speak. Before, when doing NROL, I would do anything/everything it said to the letter, because that's what was written. Here, I'm learning that there's room to play within those parameters.

Lost Dog · 01-07-2008, 02:57 PM

Those Renegade Rows ARE a bitch.

mel · 01-07-2008, 03:06 PM

Congrats on learning to expand your fitness vocabulary and gaining some independence from written programs. I found the same thing through HELL. Thanks to that and Alwyn's work, I'm not just learning specific exercises but the TYPES of exercises that make the foundation of a program. I can tell that you are diong that and enjoying it too!

mel