My NROL Experience

[stingo]

Originally Posted by tcoy777

Tom,

do you have a link for some more of these Ross workouts?

Here's his site. Some sample workouts can be found here.

[mel]

Ross is pretty amazing...his jump rope work is out of this world.

Next thing we know, you'll be crossfitting!!!

Keep up the great progress! It's so cool to see where you are going!

mel

[stingo]

Originally Posted by mel

Ross is pretty amazing...his jump rope work is out of this world.

Next thing we know, you'll be crossfitting!!!

Keep up the great progress! It's so cool to see where you are going!

mel

Thanks Mel - I'm not entirely sure where I'm going nor how to get there but I intend to enjoy the ride.

[stingo]

We had a good class today - and a surprise. Our former instructor showed up to teach class because our now regular instructor was ill. It was nice seeing her again and having her lead us on up two hills, one 15 minutes, the other about 35 minutes.

As a side note, our spinning class is getting together tomorrow for some Thai food at a newly opened restaurant. Should be fun - and it's BYOB, which means I'll bring some beer that I got from the newly opening (as of Saturday) somewhat local microbrewery.

Also too (simply because I didn't want to make a new post for it...) I tried out the infamous low carb peanut butter cookie recipe (see TNT recipes in the diet and nutrition section for details) and I thought it was pretty good. And last but not least, I also roasted a chicken and was quite happy with the results. I'm not sure why, parts from a whole roasted chicken taste better than the same parts sold in packages (e.g., a pack of chicken breasts). This delights me because I've tried other approaches before but with limited success (used a roaster which was apparently too big for the chicken for one), and it helps to know just in case I'd like to have it for company.

[gregl515]

I love beer with Thai food!

[stingo]

Originally Posted by gregl515

I love beer with Thai food!

Yes I think it will be a real treat, as the beer in question is an excellent dark lager.

[tcoy777]

thanks for the link

those look pretty difficult.

[stingo]

Originally Posted by tcoy777

thanks for the link

those look pretty difficult.

Yup that's why I did the Beginner program, Day 1. Heck even with that one I had to modify the rows and presses. But it's all about progression.

[missjane]

I roast a chicken at least once a week! They DO taste better!

[stingo]

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

Rowing Machine: 5 Minute warmup

A: DB Clean & Jerk: 2x12@30 (+2 reps)

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

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

D: Renegade Row: 2x6@15 (6 each side, -rest)

E: Lat Pull/Shoulder Press Combo 2x10@80/30 (+2 reps)

F: Saxon Side Bend 2x12@12

G: Medicine Ball Lift (from floor) 2x12@12

H: Pullups 1x10@-235, 1x10@-235 (+weight)

DB Clean and Jerk - added a couple of reps each set, but still need to be able to squat fully on each rep.

Stairs - I seem to have developed a habit of holding on to the rail, not for a pushoff, but I think more a sense of security/insurance against falling. I have to break myself of this habit to truly call these sets good ones.

Plank - used a more normal, shorter rest and it showed - Back to 1 minute and 1 minute on the last set.

Renegade Row - Again, more normal, shorter rest - doing six each side was really pushing it, but I got it done.

Lat Pull/Shoulder Press Combo - Since I already did one set with the 80/30 combo, I figured I'd do it again with another couple of reps. My left shoulder protested at the start of each press set, but after a few reps it was fine. (+healing? yay!)

Saxon Side Bend - Another couple of reps and paying attention to form.

Medicine Ball Lift - there's a sticking point in this one, which is just getting it off the floor. If I can do that I can do the rest of the repetition. Still, I added a couple of reps too. I might dial this back after I see my trainer on Friday in case I'm cheating.

Pullups - Since I wasn't in the mood to do a 15 rep set for this, I thought I'd move up a plate and see what I could do. I'm very pleased with 2x10 but will want to try again with an actual 30 second rest between the ball lift and the pull ups.

Overall - I've decided my plan to move through this workout is to increase reps until I hit 12 or 15, THEN move up to the next higher weight, and start at 8 again. In this way I figure I can train both muscular endurance and maximal strength at the same time, rather than one or the other. Plus I think it will give enough variety to so as to give a little more adaptation too.

[tcoy777]

Great job on the workout.

Have you ever tried Beer Can Chicken? its fun to have people over and make it. They all laugh when you have a can of beer up a chickens butt!

[stingo]

Originally Posted by tcoy777

Great job on the workout.

Have you ever tried Beer Can Chicken? its fun to have people over and make it. They all laugh when you have a can of beer up a chickens butt!

Never tried it, but have wanted to... Maybe this summer as I'm hoping to get some kind of a grill.

[stingo]

I posted this in Leah's log since she directly asked, but I did want to post this here originally... Went out to the new Thai restaurant yesterday with people from my spinning class. A good time was had by all, and this was the food that I had.

Tod Mun Pla (Thai Fish Cake)
Mince kneded with chili paste, deep fried to golden brown and served with sweet chili sauce. (As served it turned out to be 6 roughly quarter sized cakes - very nice.)

Gulf of Siam Soup
Country style spicy & sour soup with shrimp, scallop, mussel, squid, mushroom, lemon grass, chili, basil and lime juice. (Very tasty and very different - I'd definitely order it again.)

Drunken Noodles
Stir-fried flat noodles with choice of chicken, pork, beef, with broccoli, tomato, onion, bell peppers, egg, chili and basil leaves. (Delicious - I enjoy their spaghetti kee mao better, probably because of the peanut sauce, but this was very good too.)

Thai Iced Tea
This was my dessert and was probably the best thai iced tea I've tasted. Definitely one for reordering.

Since the restaurant was BYOB I brought a growler of a near locally microbrewed dark lager which paired up very well with the dinner. (That enough food porn for ya? lol).

[LWilson212]

OMG I am salivating all over my desk!

[nutbar]

Egads, man, you're killing me! There aren't any Thai places in my area. I'm so incredibly deprived and you give scrumptious descriptions like that? It ain't right. It just ain't right...

[Mahler]

Tom,
Just took a look at your progress pics for the first time. Nothing short of amazing. Keep up the good, no great, work.