My NROL Experience

[stingo]

Originally Posted by L'ilJ

Nice workout! I would tell you the B workout get easier as time goes by...but I don't think it does.

If it does, I have to up the weights lol... Still I kinda surprised myself, as you'll see in the next post.

[stingo]

3 Rounds 6.2/3.5, 6.4/3.7, 6.4/3.5

Surprised myself - even having done a tough workout, I was able to knock out my required rounds of cardio. I think I'm getting more used to being on the treadmill at (for me) higher speeds, and that I think my legs are stronger too. Go me!

[L'ilJ]

Originally Posted by stingo

3 Rounds 6.2/3.5, 6.4/3.7, 6.4/3.5

Surprised myself - even having done a tough workout, I was able to knock out my required rounds of cardio. I think I'm getting more used to being on the treadmill at (for me) higher speeds, and that I think my legs are stronger too. Go me!

That RULES! It's amazing how quickly the body adapts and gets stronger. You're really getting up there in speed too. Pretty soon you'll be skipping rope and doing triple-clap pushups like Ross!

[stingo]

Originally Posted by L'ilJ

That RULES! It's amazing how quickly the body adapts and gets stronger. You're really getting up there in speed too. Pretty soon you'll be skipping rope and doing triple-clap pushups like Ross!

Not for a long, long, long time - but thanks for the vote of confidence I'm not one of the cool kids with a TRX, so I gotta find something to do with my workout time.

[Egham]

Stingo, you're doing great!

My own experience suggests that all the lunges, squats, etc. strengthen the legs, helping to make treadmill cardio increasingly effortless at increasing speeds. It has also helped me when I run steep hills that have always given me problems. I've been running for over 20 years and never experienced the sorts of gains I realized after starting NROL.

[Victoria]

I agree with Egham. I've noticed how much easier it has gotten to walk or run up steep hills and stairs. Before these workouts, it was a much more labored effort. Nice job, Stingo!

[SpacecityPaula]

Great Job Egham.

[stingo]

Thanks all. Yeah I'm feeling yesterday's workout today, but not as much as I expected. It's not really the muscles, but rather the tissue that connects the muscles to the bone is where I seem to be feeling it.

Still, I'm VERY happy with the results of NROL so far. Once I get my nutrition in order (dang summer parties and beer... ok, so it's mainly the beer... lol), I'm sure I'll see even MORE results.

Tom

[Victoria]

Originally Posted by stingo

It's not really the muscles, but rather the tissue that connects the muscles to the bone is where I seem to be feeling it.

Hehe....how on earth do you know that? When it hurts for me...it hurts!

[stingo]

Originally Posted by Victoria

Hehe....how on earth do you know that? When it hurts for me...it hurts!

I don't - that's just what it feels like lol. The muscles have a light general soreness but I really feel it around the bones. (And no, it's not the joints ).

[rhauser44]

Stingo - You're posting some good numbers congratulations!

I'M looking forward to starting FL I soon. I know what you mean about the aches & pains. My aches and pains peak about two days after the workout.

See Ya.

[stingo]

Front Squat 3x12@110
Wide Grip Seated Row 3x12@160

Hip Extension w/Leg Curl 3x12
Push Press 3x12@40

Dynamic Lunge 3x12@40
Upper Body Russian Twist 3x12@5

Metabolic Overdrive: 3x6.0/3.5

Notes:
Form has to get better with the push press - that's why I kept the weights at 40 for this workout.

Need to stop pushing off with my back leg in the lunges.

Need to find some way of stabilizing the ball in the twists so it doesn't keep scooting out from behind me.

It's funny how a really hard workout (FLIIB) will make a hard workout seem easier, but I think that's what happened today. Also, today was the first time I've done the overdrive right after the strength training, which is why I kept it at 6.0 for all three rounds.

[L'ilJ]

Nice workout. Pretty impressive to do the Metabolic Overdrive right after the lifting too. You're getting stronger by the day!

[lance02]

Keep it up Stingo -- you're doing great on FL-II!!

[Victoria]

Good job, Stingo!!!

[Egham]

Fantastic progress, stingo!

[Espi]

Wonderful progress Stingo.

As a matter of fact, it's better to do the Metabolic Overdrive right after your weights since you're still in the midst of things and motivated enough to do it.
Just fuel your workout with either carbs-only, carbs+protein or protein only, depending on your nutritional 'religion'. My vote goes to carbs+protein as this has been proven to give the best results. It will keep cortisol low (the nasty stress hormone) and fuel your workout much better. If possible take a small 5-10min break between lifting and HIIT and drink the majority of the carbs/protein before the HIIT-session and keep some of it for afterwards.

I'm thinking that doing Metabolic Overdrive on separate times might give better performance, but won't give better recovery or result in better fat loss. Doing them together will minimize the burden and give more time for recovery.

[stingo]

Thanks for the encouragement everyone, it's much appreciated, especially since I'll be doing B2 today.

Espi: Yes, it's worked out that I have a few couple pieces of fruit (usually bananas for the potassium) and I think I've done ok. As for the Overdrive, I can certainly see what you're saying, but since I do my strength training on my lunch hour, it's hard for me to justify the extra time away. (I work out at the corporate gym which is on the first floor of the building I work in, so getting back to the gym isn't a problem.) Doing it after work, I can go on my own time and not have to worry. Plus I'd have to see how wiped I'm going to be after doing the B workouts. Eventually I will have to do the Overdrive on non-lifting days, since the book specifies getting up to 5x a week. So I'll see how things go.