My NROL Experience

[RedLefty]

Glad you've been able to keep the shoulder progressing with no major setbacks in the recent workouts.

[stingo]

Originally Posted by tcoy777

Killer workout Tom. Congrats on the planks. 2:00 is a long time!

Originally Posted by RedLefty

Glad you've been able to keep the shoulder progressing with no major setbacks in the recent workouts.

Thanks guys. To be honest, I'd just be happy to have a workout where the only discomfort I feel is from the exercise itself, not from various and sundry aches and pains.

[stingo]

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

A: 25 Pull Ups (Barbell Grip) 1x25@-250

B: 50 Suitcase Deadlifts 1x50@40

C: 50 Push Ups 1x25@BW, 1x15@BW, 1x10@BW (to 30lb dumbbell)

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

E: 50 Floorwipers 1x25 each side

F: 50 Clean/Press 1x50@20 (alternating sets)

G: 25 Pull Ups (Barbell Grip) 1x21@-250, 1x4@-250

Time: 28.16.845 (according to my Ipod stopwatch)

A, G Pull Ups: 21 reps on first run in G - 4 to go!

B Suitcase Deadlifts: Again, this kicked my butt worse than it usually does. Still, I was able to get through it albeit more slowly than I'd've liked.

C Push Ups: Getting back into the groove again here. I have to be careful though of going all the way down to the dumbbell and back up.

D Step Ups: Again, more tired with these today than I usually am. But got 'em done in 1 set.

E Floorwipers: I'm not sure where the last 5 came from, but I'll take 'em. First time I've finished this exercise in one set.

F Clean/Press: Again, some grip breaks, but no deal breakers - and still one set.

Overall: Getting back into the groove on this workout. Pushups are starting to come together again, and I finally got the floorwipers in one set. I suppose I shouldn't be surprised I can get through this workout in around 28 minutes, but I still am just the same.

[tcoy777]

Great Job on the workout. I can really appreciate the effort it takes to complete this workout now after last week!!! Great job on the floor wipers. They are much harder then one would expect.

I don't know about you, but this workout makes me feel completely dizzy and totally spent after. The thought of doing any cardio after is quickly diminished.

[stingo]

Originally Posted by tcoy777

Great Job on the workout. I can really appreciate the effort it takes to complete this workout now after last week!!! Great job on the floor wipers. They are much harder then one would expect.

I don't know about you, but this workout makes me feel completely dizzy and totally spent after. The thought of doing any cardio after is quickly diminished.

The only time I feel dizzy/lightheaded is during/just after the deadlifts. For some reason those just throw me for a loop. But spent? Yup, always.

As for the floorwipers, I was feeling the effects when I was doing the clean/presses - definitely went outside my comfort zone on that one.

[dillytl]

Nice "kickass" workout Tom!!

[Kirjava]

Originally Posted by stingo

As for the floorwipers, I was feeling the effects when I was doing the clean/presses - definitely went outside my comfort zone on that one.

You show that comfort zone who's boss!
Nice work.

[kfisherx]

That is a really big ass workout to be finished in 28 minutes. I am surprised too. Great work though.

[rem1956]

I know the feeling about the deadlifts Tom. they make me dizzy as a loon for about 15-20 seconds after I finish. Probably a blood pressure thing. I always clear right up within 20 seconds, but I usually have to just stand real still until my head clears.

One hell of a workout, my friend!

[stingo]

Originally Posted by dillytl

Nice "kickass" workout Tom!!

Originally Posted by Kirjava

You show that comfort zone who's boss!
Nice work.

Originally Posted by kfisherx

That is a really big ass workout to be finished in 28 minutes. I am surprised too. Great work though.

Originally Posted by rem1956

I know the feeling about the deadlifts Tom. they make me dizzy as a loon for about 15-20 seconds after I finish. Probably a blood pressure thing. I always clear right up within 20 seconds, but I usually have to just stand real still until my head clears.

One hell of a workout, my friend!

Thanks everyone. I can't help but think though that I could do even better if I could shed a bit of bodyfat. So with that in mind, I've come up with the following strategy. I've decided to add some calories to my diet and see if that is needed to jump start my metabolism. If I'm wrong, then I'll put on some fat, but also some muscle as well (and I'll be able to eat a bit more until then). But if I'm right, it means I'll finally get out of the 230-240 range I've been stuck in.

[LWilson212]

Good for you Tom. I hope you are right because getting to eat more always rocks!

[stingo]

A Front Squat/OH Press 3x10/3x5 (see below)

B Stairs 1x5, 1x4, 1x3, 1x2, 1x1 (see below)

C Shoulder Press Dropsets 3xAMRAP

D1 Pullups 3x12@stack
D2 Mountain Climbers 1x5, 1x8, 1x10 (each side)

E Chest Fly (Cable Column) 3x10@2 plates

F Machine Rows 3x12@3 plates

A Front Squat/OH Press - Ok, I've done a front squat using a functional trainer, but doing one with a barbell feels like a totally different experience. I was feeling places I never knew I muscles (or anything else) in. And it was hard for me (with my shoulder) to raise my elbows any sort of distance. Still, I did them - for every 2 squat reps, I did an overhead press.

B Stairs - Ah yes, my friend the stairs. 5 flights, then 4 flights etc down to 1 flight.

C Shoulder Press Dropsets - These were killers. I thought we were only going to be done after one set, but it turns out we were going for three. I was definitely feeling these, and was glad when they were done, but my shoulders truly got worked. As a side note, I think due to my shoulder again, I did these on a Cybex machine.

D1 Pullups - I think the modified 300 workout is paying off... I doubt I could've gotten 3x12 on the assist machine at the Y before. (The machine at the Y offers less assist than the one I use at the corporate gym.) That last rep on the last set was a struggle though, but I was bound and determined to finish it out.

D2 Mountain Climbers - First set I was holding on to a stability ball, 2nd to a bench and the last on an overturned bosu ball.

E Chest Fly - Due to my shoulder problems we did chest flys again, but this time with the cable machine.

F Machine Rows - Used one of the Cybex machines to do this one. It was a struggle toward the end but I was able to do it.

Overall - Another good workout. I was particularly pleased with the pullups, as I think I've made some good progress there. Interestingly enough, in line with my previous post, I had more calories this morning, having a roast beef wrap at around 8:30am, and then my usual scrambled eggs with ham etc and 2 sausage patties around 10am (my workout was at 11am). Tim said I had more energy after my workout, that I looked stronger during it. Granted the workout was earlier in the day (by 3 hours from my usual time), but I find it interesting that the first day I have additional calories, he tells me that I've got more energy... I'm hoping this is a sign I'm on the right track.

[kfisherx]

Yeah.... the whole loose (deficit) versus engery to workout balance thing is tricky isn't it? I am starting to really enjoy having lots of energy and calories for my workout. The low energy is the thing I am looking forward to least about my upcoming cut.

[nutbar]

Originally Posted by stingo

Thanks everyone. I can't help but think though that I could do even better if I could shed a bit of bodyfat. So with that in mind, I've come up with the following strategy. I've decided to add some calories to my diet and see if that is needed to jump start my metabolism. If I'm wrong, then I'll put on some fat, but also some muscle as well (and I'll be able to eat a bit more until then). But if I'm right, it means I'll finally get out of the 230-240 range I've been stuck in.

Very good decision.

Originally Posted by stingo

D2 Mountain Climbers - First set I was holding on to a stability ball, 2nd to a bench and the last on an overturned bosu ball.

What is the objective of doing them like that as opposed to on the floor? I imagine that the stability ball would work more core but the bench is stable. Or is it just the higher angle is not as rough on your shoulder?

[stingo]

Originally Posted by kfisherx

Yeah.... the whole loose (deficit) versus engery to workout balance thing is tricky isn't it? I am starting to really enjoy having lots of energy and calories for my workout. The low energy is the thing I am looking forward to least about my upcoming cut.

Yeah it is. I had to do SOMETHING, so I figured erring on the side of more calories had less negatives associated with it than with going the other way.

Originally Posted by nutbar

What is the objective of doing them like that as opposed to on the floor? I imagine that the stability ball would work more core but the bench is stable. Or is it just the higher angle is not as rough on your shoulder?

I believe it was because of my shoulder. Plus I think he gives me exercises to see what my abilities are before he puts tougher ones in the program. I'd not be surprised if this was a precursor to something else.