My NROL Experience - Page 58 - JP Fitness Forums

stingo · 02-18-2008, 04:19 PM

Rests variable as needed - finish in as few sets/rests as possible.

A: 25 Pull Ups (Barbell Grip) 10, 10, 3, 2 @ weight stack

B: 50 Suitcase Deadlifts 1x30@40, 1x20@40

C: 50 Push Ups 25, 15, 10

D: 50 Step Ups 25 each leg x 2 (alternating sets)

E: 50 Floorwipers 1x15 each side, 1x10 each side

F: 50 Clean/Press 2x25@20 (alternating sets)

G: 25 Pull Ups (Neutral Grip) 10, 7, 4, 3, 3, 2 @ weight stack

Time: 41 minutes (Friday's time should've been 42 minutes)

A, G Pull Ups:- I've decided I hate any exercise with the word up in it, particularly pull ups, mainly because they expose my weaknesses. It's clear that this is the newest exercise (next to the floorwipers) due to the sputtering numbers, particularly in G. Actually my back muscles was where I felt Friday's workout most which indicates there's a lot more work to be done here.

B Suitcase Deadlifts - while the Y certainly has barbells, the corporate gym doesn't, so I think Tim made this change so I could do the workout in either location. Here, the dumbbells are on the sides (hence the exercise name). Not bad here though I really need to be sure I get down low enough to use my legs toward the end.

C Push Ups: No change from Friday, but I'm glad to report my shoulder's been holding up quite well. Though I did try to concentrate on going all the way down so maybe that had something to do with it.

D Step Ups: The alternating sets are where I'd do 25 on the left leg, then 25 on the right leg, then 25 on the left, and 25 on the right. A bit different from Friday as Tim had me do the last by alternating legs.

E Floorwipers: This was almost comical in that I nearly lost my balance and toppled over lol. The newest exercise in the program, I'm not sure if I'm supposed to count left and right as 1 or left as 1, right as 2. The Men's Health video (with Craig Ballantyne) advocates the former, going to 50, but I think Tim did the latter (so that's what I did). I'll ask him tomorrow.

F Clean/Press: Again, alternating sets here between the left and right arms. And they ALL started from the floor, thank you very much. If nothing else, the comment made on Friday helped me to concentrate on my form so that I was sure to start from the floor.

Overall: The time isn't much different from the previous workout, though several factors are at work. I'm not sure if I counted the floorwipers correctly, and I had to change weights/clean up myself. Still, I think I took longer on the pullups than on Friday, so that was definitely a factor. Still in the fine tuning stages though so I'm not going to take the finishing time too seriously until I've done the program a few times. That said, I wasn't totally wasted like I was on Friday, so I think I've already made some adaptations to the program.

ToniL · 02-18-2008, 04:30 PM

YouTube - Floor Wipers from 300 Movie Workout

jeeez Tom, you can do these? I'm in awe.

okay, now u deserve BEER!!!

Toni

stingo · 02-18-2008, 04:40 PM

Quote:

Originally Posted by ToniL

YouTube - Floor Wipers from 300 Movie Workout

jeeez Tom, you can do these? I'm in awe.

okay, now u deserve BEER!!!

Toni

Hee hee not quite that well - balance is an issue for me, and I don't have the range of motion I should just yet, but yeah, that's what I'm aiming for. I should also add one of the modifications is that I'm using 2 20lb dumbbells instead of a 135 lb barbell. But I'll take the beer anyhow lol.

tcoy777 · 02-19-2008, 06:37 AM

I saw someone at the gym doing those the other day and wondered what in the world is he doing??? I would be afraid I would drop the barbell on my head.

marygrace · 02-19-2008, 06:39 AM

That looks like a tough workout! Keep it up.

stingo · 02-19-2008, 07:22 AM

Quote:

Originally Posted by tcoy777

I saw someone at the gym doing those the other day and wondered what in the world is he doing??? I would be afraid I would drop the barbell on my head.

Try it sometime - it really works the abdominals. My problem at the moment is falling on my side when I bring my legs up, but I'm working on it.

Quote:

Originally Posted by marygrace

That looks like a tough workout! Keep it up.

It's a challenge to be sure - thanks for the cheer.

stingo · 02-19-2008, 07:24 AM

Since I can't edit my workout posts, for the record, my original time through this workout was indeed 52 minutes. I just checked the workout card Tim gave me and that is indeed the correct time. I'd not put too much stock in this though since this includes him showing me the exercises etc. I'm just happy this time is lower than last time.

Kirjava · 02-19-2008, 07:46 AM

Hey Tom, props on the great workout. Just wondering with regards to the timing, are you aiming for a lower time on the workout every time?

stingo · 02-19-2008, 07:54 AM

Quote:

Originally Posted by Kirjava

Hey Tom, props on the great workout. Just wondering with regards to the timing, are you aiming for a lower time on the workout every time?

Yes - the goal is to do each exercise in one set with no rest between them other than to get into position for the next. The best times I've seen have been around the 20 minute mark, which I doubt I'll hit (at least in this go through), but I'm hoping that under 30 is doable. Also too, to get high enough in weights on the weight bearing exercises to be in line with the workout as written.

Kirjava · 02-19-2008, 07:56 AM

Right on. That sounds mighty, mighty tough. Must also bring in a cardio element, I'm assuming, if you're moving continuously.

stingo · 02-19-2008, 08:00 AM

Quote:

Originally Posted by Kirjava

Right on. That sounds mighty, mighty tough. Must also bring in a cardio element, I'm assuming, if you're moving continuously.

It does - which I believe is the idea... Doing a metabolically expensive workout to increase fat loss (my current goal). Though I'm finding that for whatever reason it's not my wind that is failing me first, it's my muscles, particularly in the pull ups.

tcoy777 · 02-19-2008, 08:28 AM

So are the step ups just BW? 50 step ups with any thing other then body weight makes me cringe!

stingo · 02-19-2008, 08:49 AM

Quote:

Originally Posted by tcoy777

So are the step ups just BW? 50 step ups with any thing other then body weight makes me cringe!

Yes, and believe me I have enough bodyweight to make them plenty challenging. The original 300 workout has 50 jumps onto a 24" high plyo box, but since that totally wasn't happening, Tim put in the step ups.

rem1956 · 02-19-2008, 09:35 AM

Sounds like a really killer workout Tom. Your metabolism should be ramped up considerably after it. keep pushing and inspiring!!

stingo · 02-19-2008, 06:43 PM

Quote:

Originally Posted by rem1956

Sounds like a really killer workout Tom. Your metabolism should be ramped up considerably after it. keep pushing and inspiring!!

I think it is. After I did that workout yesterday, I came home and scrambled 3 eggs. As I was driving up to the chinese place for dinner, my stomach was actually growling for something more. (The only time it generally growls is the morning before breakfast if I don't get to it in time.)

stingo · 02-19-2008, 06:56 PM

When I saw my former spinning instructor she said I looked like I lost weight. I'm not sure that's true, but it was nice to hear anyhow. Also, as I was walking out from the cafeteria at work, someone I didn't know said I was still looking good (or something like that), so I guess I'm doing something right.

I'm a little apprehensive about tomorrow as it will be the first time doing the new workout at the corporate gym. It's not so much the place it's the timing - I did the first workout with no real heavy lifting that week, and the 2nd with two full days of rest. Now I'll be going into it with having done the same workout on Monday, and a spinning class today. I'm just hoping I don't go longer than 52 minutes.