My NROL Experience

[RebeccaC]

Hi Tom, I liked reading about your weekend. You should be a travel/culture/food writer!

Looks like you are back on track, but I think those types of diet breaks are beneficial,especially if you are they type to really enjoy them, which I am

Good one for not catching the crud!

[kfisherx]

Wow Tom that is an interesting looking workout and it looks like it should kick your ass pretty good too. The fact that you handled it okay speaks to the fact that your week off was a good thing. Nice!

[LisaS]

uh oh - the OC Roy's is practically in my backyard (if I had one) -

[Kirjava]

Originally Posted by stingo

A1: Unilateral Shoulder Press Dropset (1x10@25, 1x10@20, 1x10@15, 1x10@12) x 2
A2: T-Row 1x10@15, 1x10@12
A3: Unilateral Bench Squat 1x10

B: Treadmill Lunges (1 minute lunging, 1 minute rest) x 4

C1: Bosu Ball Pushups 1x10, 1x10, 1x7
C2: Cable Column Unilateral Rows 3x10@Plate5

D: Stairs 2x5 flights

E: Rower 10 Minutes

F: Pullups 1x12@stack, 1x6@stack

A1: Unilateral Shoulder Press Dropset - Interesting exercise... doing a set of 10 with the highest weight, immediately followed by 10 with the next highest and so on. Then do the other arm the same way. This wasn't too bad actually. I think it's Tim's way of making sure I'm doing the modified 300 workout he gave me. (As that has 50 presses per arm in it.)

A2: T-Row - This was a tough one... Renegade row followed by a T (as in a T-pushup, but without the pushup.) I could manage about 5 before having to rest on either arm.

A3: Unilateral Bench Squat - Rather like a step up but where the bench is at your side rather than in front of you. The left side took some convincing but I was able to do it.

Note: The actual order of the exercises in this superset was A1, A2, A3, A2, A1.

B: Treadmill Lunges - When Tim had me come over to the treadmills I was wondering if he'd gone over to the Dark side... Fortunately the answer was no, as he had set up the treadmill to go 1 mph, and had me doing what amounted to walking lunges on it. Very different exercise I have to admit.

C1: Bosu Ball Pushups - These were the suck, possibly even more than the T-Rows. My main problem is getting down far enough so my chest touches the ball, but that wasn't happening for the most part... Ah well practice, practice, practice.

C2: Cable Column Unilateral Rows - Your basic 45 degree angle row done on a cable machine. Not too bad.

D: Stairs - Ah how I've missed you lol. I felt slow today, but Tim told me afterwards that I was getting up them quicker than before. This was tough coming in toward the end of the workout.

E: Rower - This was more of a cooldown from the other exercises. I somehow think that I completed the workout he had planned for me quicker than he anticipated. Then again I didn't warm up with the rower like I usually do.

F: Pullups - Jeez I hope I get better at these sometime soon, as I was pretty disappointed with the 12 and 6 I got. Ah well, there's always tomorrow.

Overall - I didn't feel the fatigue I felt on Monday, so I think things are looking up. I did ask Tim some questions about the modified 300 workout regarding the form of some of the exercises. I also asked him about my progress - he said I was recovering quicker as well as getting through the workouts quicker which jives with my own opinion. I'd told him about my week off and he said he was due for one of those soon. I definitely feel worked out - and I think my clothes are getting back to the way they fit before the vacation.

Tom, I'm glad to hear that your workout picked up and that your clothes are feeling better. Clothing is kind of the ultimate tester, I think--so unforgiving! Not surprising that your recovery time is getting quicker--your core fitness level must be really on the up and up with these grueling workouts.

[LWilson212]

Hey Tom-

Your workout sounds cool - lots of new stuff! I'm impressed you could do walking lunges on the treadmill - I could see myself getting seriously hurt!

[stingo]

Originally Posted by fengshway

tom, you must scurry your fit self over to our weekly support thread! I posted food porn (one recipe new to you, others you know). we need you to weigh in on the food debate, lol

Done - even posted a recipe too.

Originally Posted by tcoy777

Nice workout Tom. I feel like I should pay some sort of fee to you for posting these interesting workouts. I will be using some of these on my 2 weeks off after Hyp 2. I am really interested in the unilateral bench squat. I think I saw them on the Biggest Loser last night. I think the guy used a barbell instead of dumbbells. I can't imagine its easy at all.
what the link to this food porn. I love food!

You'll need to go to the NROL4W subforum. They're posting healthy recipes in the latest weekly support thread.

Originally Posted by nutbar

Same here! I want to be you when I grow up.

Be careful of what you wish for.... lol

[stingo]

Originally Posted by RebeccaC

Hi Tom, I liked reading about your weekend. You should be a travel/culture/food writer!

Looks like you are back on track, but I think those types of diet breaks are beneficial,especially if you are they type to really enjoy them, which I am

Good one for not catching the crud!

I did enjoy the fling, but am far more comfortable now that I'm back on the routine again.

Originally Posted by kfisherx

Wow Tom that is an interesting looking workout and it looks like it should kick your ass pretty good too. The fact that you handled it okay speaks to the fact that your week off was a good thing. Nice!

It did, trust me lol, particularly the T-rows and bosu pushups. And yes, I felt much more on my game yesterday than Monday, so I'll see where I'm at once the bloat from vacation disappears and start adjusting calories accordingly. It almost seems as though that I can have more protein calories and not put on fat.

Originally Posted by LisaS

uh oh - the OC Roy's is practically in my backyard (if I had one) -

If you do go, I'd be interested to hear your take on it.

Originally Posted by Kirjava

Tom, I'm glad to hear that your workout picked up and that your clothes are feeling better. Clothing is kind of the ultimate tester, I think--so unforgiving! Not surprising that your recovery time is getting quicker--your core fitness level must be really on the up and up with these grueling workouts.

Indeed - I honestly think that I finished a little quicker than Tim expected since he had me do 10 minutes on the rower near the end of the program. (I typically do a 5 minute warmup on the rower, which I didn't do yesterday.)

Originally Posted by LWilson212

Hey Tom-

Your workout sounds cool - lots of new stuff! I'm impressed you could do walking lunges on the treadmill - I could see myself getting seriously hurt!

Heh well I did hold on to the sides for balance, otherwise I would have toppled over more than likely. Still, my right quadricep wasn't in pain while doing the lunges, so it seems I'm finally getting past that injury.

[stingo]

Near capacity crowd - all bikes were taken except for the instructor's (who would give his bike up if necessary). A good challenging ride. I think I've finally gotten strong enough to stand on the bike without having to lean so much on the handlebars.

[Kirjava]

Originally Posted by stingo

Near capacity crowd - all bikes were taken except for the instructor's (who would give his bike up if necessary). A good challenging ride. I think I've finally gotten strong enough to stand on the bike without having to lean so much on the handlebars.

Nice work! Near capacity, eh? That's a lot of sweat in a little space. (our spinning rooms are tiny, anyway.)

[stingo]

Originally Posted by Kirjava

Nice work! Near capacity, eh? That's a lot of sweat in a little space. (our spinning rooms are tiny, anyway.)

The room will accommodate a few more bikes - we just don't have them. We have 10 and 10 were in use yesterday.

[stingo]

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

A: 25 Pull Ups (Barbell Grip) 1x20@-250, 1x5@-250

B: 50 Suitcase Deadlifts 1x40@40, 1x10@40

C: 50 Push Ups 1x30@BW, 1x15@BW, 1x5@BW (to 30lb dumbbell)

D: 50 Step Ups 1x50@BW (alternating sets)

E: 50 Floorwipers 1x17 each side, 1x8 each side

F: 50 Clean/Press 1x40@20, 1x10@20 (alternating sets)

G: 25 Pull Ups (Barbell Grip) 1x15@-250, 1x10@-250

Time: 33.20 (according to my Ipod stopwatch)

A, G Pull Ups:- Got back to where I was prior to vacation. Yay!

B Suitcase Deadlifts - Doing these a bit more slowly to make sure I'm engaging my legs on each rep. (I know I was doing it for the most part, because my glutes would be really sore the day after.)

C Push Ups: Tim and I decided I should put a 30lb dumbbell under my chest so I'd know how far to go down. He said once I could do all 50 pushups to the 30lb dumbbell, I should replace it with a 25lb dumbbell. This is good for me as it is helping to correct a form problem I've had - when I first started doing pushups, I'd have my butt too high in the air. Now to counteract that, it seems I've gone the other way, and am leading with my hips. Having the dumbbell will help me manage the transition to doing the exercise properly.

D Step Ups: 50 again - my leg, esp my right started cramping toward the end but I made it.

E Floorwipers: Did a bit better on these - no falling over, and a few more reps added.

F Clean/Press: Back up to 40/10 - getting back into the groove!

Overall: Getting back into the groove again. I really was dreading this workout, expecting a repeat of Monday's performance or worse. It's amazing how different the experience is when it's backed up with proper nutrition and steady workouts. Hopefully it's a lesson I'll not forget.

[dillytl]

Looks like a great workout, Tom!!!

[kfisherx]

Cool idea on the pushups with the dumbell. I just noticed your pushup numbers. That is a boatload of pushes that you are doing there. Your arms are getting tough.

[GinnyLou]

Originally Posted by stingo

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

A: 25 Pull Ups (Barbell Grip) 1x20@-250, 1x5@-250

B: 50 Suitcase Deadlifts 1x40@40, 1x10@40

C: 50 Push Ups 1x30@BW, 1x15@BW, 1x5@BW (to 30lb dumbbell)

D: 50 Step Ups 1x50@BW (alternating sets)

E: 50 Floorwipers 1x17 each side, 1x8 each side

F: 50 Clean/Press 1x40@20, 1x10@20 (alternating sets)

G: 25 Pull Ups (Barbell Grip) 1x15@-250, 1x10@-250

Time: 33.20 (according to my Ipod stopwatch)

A, G Pull Ups:- Got back to where I was prior to vacation. Yay!

B Suitcase Deadlifts - Doing these a bit more slowly to make sure I'm engaging my legs on each rep. (I know I was doing it for the most part, because my glutes would be really sore the day after.)

C Push Ups: Tim and I decided I should put a 30lb dumbbell under my chest so I'd know how far to go down. He said once I could do all 50 pushups to the 30lb dumbbell, I should replace it with a 25lb dumbbell. This is good for me as it is helping to correct a form problem I've had - when I first started doing pushups, I'd have my butt too high in the air. Now to counteract that, it seems I've gone the other way, and am leading with my hips. Having the dumbbell will help me manage the transition to doing the exercise properly.

D Step Ups: 50 again - my leg, esp my right started cramping toward the end but I made it.

E Floorwipers: Did a bit better on these - no falling over, and a few more reps added.

F Clean/Press: Back up to 40/10 - getting back into the groove!

Overall: Getting back into the groove again. I really was dreading this workout, expecting a repeat of Monday's performance or worse. It's amazing how different the experience is when it's backed up with proper nutrition and steady workouts. Hopefully it's a lesson I'll not forget.

WOW! Those are some very impressive numbers, Tom. Nice workout!

[LadyNoir]

That is a serious workout. Way to go Tom! Glad to see you're back on track. Congrats.