My NROL Experience

[stingo]

Was a typical class today, but I must've worked harder than usual as my hamstrings are feeling it now. I hope this doesn't interfere with the squats tomorrow.

[lance02]

Good luck on the squats -- muscle soreness and fatigue can sometimes make it difficult.

[stingo]

Originally Posted by lance02

Good luck on the squats -- muscle soreness and fatigue can sometimes make it difficult.

I don't want to jinx it, but I find that when I do feel like that the workouts generally go fine (or at least better than expected).

[stingo]

I guess it's working... A few people that haven't seen me in a couple of months (since before I started NROL) that I saw recently commented that I look like I'm losing weight. Well, actually, the woman who cuts my hair said that for all the times I've come in there, it never seemed like I had a plateau at all, that I always looked smaller. Of course, being the honest person I am, I had to point out that my weight was basically unchanged if not higher for the past 6 months or so (which was more or less true). So I concluded that there's gotta be something going on in the muscle department, which of course means NROL's working.

[Victoria]

Wooohooo! It's always nice when others notice the results of the torture we put ourselves through!

[UConnJulie]

Stingo, just read your entire journal ... quite a journey you've been on!! Congrats on past and current successes ... you'll continue to go far with your excellent attitude!! Glad you found JPs!!

[stingo]

Victoria, yes it is - I just have to keep remembering that NROL's Fat Loss programs do exactly that. That is, the decrease in weight may not be as noticeable as one might think, but the leaning out is definitely happening.

Julie, thanks for stopping by and for the compliment. Yes it has been a journey, fraught with "Are we there yet?.... How about now?" mentality. Still, it has led me to believe in the basic assumption that if a person is willing to put the work in, they are able to change themselves.

[stingo]

45 seconds between exercises

Front Squat 3x10@110
Wide Grip Seated Row 3x10@170

Hip Extension w/Leg Curl 3x10@5
Push Press 3x10@42.5

Dynamic Lunge 3x10@40
Upper Body Russian Twist 3x10@15
Notes:

Restating the obvious: Form > All

I've been tacitly guilty of not heeding Rule #6 - it's not about the weight. That changed this workout as I didn't move the weight up in some exercises, choosing to concentrate on proper form instead. The result was lifting with much more control and precision and therefore a much more satisfying workout.

In addition to form I need to pay more attention to the length of rests between supersets.

Warmup sets/reps are a very good idea, especially if, like me, poor balance is an issue in lunges and split squats.

170 is the weight limit on the weight stack of the cable machine

Today's workout was REALLY good. Felt really good after it too. I hope this will carry over into the B workout on Friday.

[stingo]

3 Rounds - 6.1/3.6, 6.2/3.7, 6.3/3.8

[finboy]

You are posting some nice numbers - that 110 lb front squat is motivating me to push myself a little harder!

Keep up the good work.
-fin

[Egham]

Originally Posted by stingo

Restating the obvious: Form > All

I've been tacitly guilty of not heeding Rule #6 - it's not about the weight. That changed this workout as I didn't move the weight up in some exercises, choosing to concentrate on proper form instead. The result was lifting with much more control and precision and therefore a much more satisfying workout.

It does make quite a difference, doesn't it? Too many of those at the gym who don't focus on form end up sidelined by injury.

In addition to form I need to pay more attention to the length of rests between supersets.

This can be difficult for me at times, especially when I forget my watch or when I'm feeling a bit off and really not getting into it. Careful attention to rest time significantly alters my workout experience.

Warmup sets/reps are a very good idea, especially if, like me, poor balance is an issue in lunges and split squats.

Always! And, for me, increasingly important as I add weight.

170 is the weight limit on the weight stack of the cable machine

Today's workout was REALLY good. Felt really good after it too. I hope this will carry over into the B workout on Friday.

Excellent, Stingo! Keep up the good work!

[Lifty]

hey there! Just thought I would check in with ya. How's your day so far?? I started a journal so you have to check up on me now to make sure I am following my plan! hehe Accountability is a definite.

[stingo]

Egham, thanks for the commentary - yes I have to be more careful about the rests between supersets (within them I'm fine, just when I complete the 2 exercises I have to put the weights back, write down what I did etc).

Lifty, sure - always like to see what/how others are doing with NROL

[stingo]

3 Rounds - 6.2/3.7, 6.4/3.9, 6.4/3.9

Not going to spinning class tonight as I'm going with a friend to an Indian restaurant I've never been to. So I thought I'd do the overdrive earlier in the day. Dinner should be fun.

[Lifty]

Originally Posted by stingo

3 Rounds - 6.2/3.7, 6.4/3.9, 6.4/3.9

Not going to spinning class tonight as I'm going with a friend to an Indian restaurant I've never been to. So I thought I'd do the overdrive earlier in the day. Dinner should be fun.

I have always wanted to try indian food. I have never, and i mean never come across a food I do not like. With the exception of, I believe, Sea urchin in Japanese food. Are tehre healthy options in Indian food? I am sure there is, just curious if there is an obvious one. (me 'healthy' now means low carb)

[stingo]

Originally Posted by Lifty

I have always wanted to try indian food. I have never, and i mean never come across a food I do not like. With the exception of, I believe, Sea urchin in Japanese food. Are tehre healthy options in Indian food? I am sure there is, just curious if there is an obvious one. (me 'healthy' now means low carb)

If you read my log you'll notice I posted a link (I think it's on this page) to a recipe for chicken vindaloo which is excellent. Give it a go.

[stingo]

45 seconds rest after each exercise

Snatch Grip Deadlift 3x10@130 (substituted dumbbell DL)
T Pushup 3x10@5

Split Squat + Overhead Press 3x10@10
Underhand Lat Pulldown 3x10@100

Deadlift w/Row 3x12@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)

Notes:

The Destroyer returns... B3 down, which means I'm halfway through Fat Loss II. Some thoughts here, some good, some not...

The deadlift was tough at first - thought I was going to upchuck during the first set, but thankfully that worked itself out in subsequent sets.

The T pushups have advanced to using a weight - proper breathing is very helpful (as it is in all exercises) here - it's something I will have to learn to do to master it.

Still getting pwned by the split squat and overhead press - it may be time to admit I can't do them as written and use a modified form until I can. It will take time and practice, but I will do them right and do them well, regardless of the weight.

The lat pulldown went ok - I might stay at 100 the next workout to ensure good form before moving up again.

Deadlift + Row - stayed at the same weight to ensure proper control and form. I'm not sure if I'll move the weight up next workout or not. Will see.

Lower body Russian twist - encouraging results here... Knees still bent, but lower legs are higher than before.

Again, I have to pay attention to rests between supersets - it's too easy to get lax with them. I may try to lay everything out so I can just go from one to the other without having to put weights back etc (and workout at the quietest time in the gym lol).

All in all, not bad results - some gains, some areas that need improvement. But that's what it's all about. Considering I've never done combos of any kind, it's a miracle I can get through the workout and be able to walk out of the gym.