My NROL Experience

[stingo]

Originally Posted by SpacecityPaula

I bet it doesn't stay that high long.

Thanks, I hope so too.

Originally Posted by tcoy777

I knew you would kill this workout. Good job. The clean food helped for sure. Along with the fact that I am sure your getting stronger each week. Congrats!!

Well I have a new workout to do now, which is to promote strength endurance. I'll see how it goes.

[kfisherx]

No way you gained that much overnight. You'll come back down pretty easy. Hey... Impressive db gains there buddy. That is really cool that you are pressing with 60s.

[stingo]

AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.

A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row
A9 Row

A1 Goblet Squat - These were tough toward the end of each minute each time I did them. I have to watch ROM as I get tired too.

A2 Core Twist - A lower intensity exercise, so as to back off of the intensity of the squats.

A3 Arm Curls - I wasn't sure I'd be able to do last the minute but I was able to, just barely. The PF dumbbells (they're rubber, so are larger) proved to be an additional challenge to hang on to.

A4 One Arm Swings (30 Secs per arm) - Thankfully the kettlebell workouts I HAVE done have provided a good start to this exercise.

A5 Half Squat with Overhead Press - Had to get used to this one first but it wasn't too too bad.

A6 Curl-ups (no weight) - STILL can't do a regular sit-up to save my life, so we substituted the curl-ups (crunches) with no weight.

A7 Core Push Press - This is the exercise I hate the most in this workout. It's like the core twist, except that when you twist to the left, you press the weight to your left. Then return to center, and twist to the right, then return to center and press the weight up. That's one rep.

A8 Squat with Upright Row - Compared to the exercise that went before it, this went pretty well, still a challenge though.

A9 Row (30 Secs each hand) - Did these from the bench instead of just standing. Easier than the preceding two exercises, it's a good way to end the round.

Overall - An exhausting workout - I had to wipe off the sweat at the end, and I must've looked beat too. Still, I wasn't as bad as when I started the modified 300 workout, so I've made some progress. And I don't have to time this one either. I really like this workout because of the minimal gear requirements for it. All that's needed is one dumbbell (or kettlebell), so I really could do it anywhere. I'll be looking forward to improvements here, just like the modified 300 workout. But right now, I'm pretty spent (and happy). I will take a well-deserved rest day tomorrow and give this workout a go on my own on Monday.

[stingo]

Originally Posted by kfisherx

No way you gained that much overnight. You'll come back down pretty easy. Hey... Impressive db gains there buddy. That is really cool that you are pressing with 60s.

Thanks - I was rather surprised when I put them up. Something I know I couldn't've done at the beginning of the program. But, the new program I have gives me a different challenge to look forward to.

[stingo]

To mark the 3rd anniversary of my new lifestyle, I rounded out my lighter kettlebell collection, acquiring a pair each of the 4, 8 and 12 kg. I figure this way, I'll be able to progress better with more difficult exercises (turkish getups come to mind). When I did that KB workout on Friday, I used an 8kg KB for the TGU and found it DID make a difference over using a similarly weighted dumbbell. I have a feeling that once I'm done with this new workout, I'll be ready for the 20's or 24's.

[nutbar]

New workouts are exciting! And painful.

Congrats on choosing an anniversary gift to yourself! You need to take pics posed with your new KBs to remember the day.

[Lost Dog]

[stingo]

Originally Posted by nutbar

New workouts are exciting! And painful.

Congrats on choosing an anniversary gift to yourself! You need to take pics posed with your new KBs to remember the day.

Thanks - I just might do that when they come in.

Originally Posted by Lost Dog

Thanks - that was a quick find Roland, or do you have that on your fingertips for just such occasions?

[tcoy777]

Man you got some of the toughest looking workouts going on. Nice going. I tried those goblet squats before. They are great for working ROM. Good job and happy anniversary.

[stingo]

Originally Posted by tcoy777

Man you got some of the toughest looking workouts going on. Nice going. I tried those goblet squats before. They are great for working ROM. Good job and happy anniversary.

Thanks - yeah I was just trying to last the minute toward the end...
As for the anniversary - thanks - it was on May 16th, but I'd only just now decided on what to get for myself to celebrate.

[Mahler]

Hell. Lot's of new stuff going on. The workouts are damned challenging and you are kicking their asses and now some new routines. Good on ya, my friend.

[stingo]

Originally Posted by Mahler

Hell. Lot's of new stuff going on. The workouts are damned challenging and you are kicking their asses and now some new routines. Good on ya, my friend.

Thanks John - yeah the one on Saturday had my ass draggin'. Even Tim said I wasn't my usual self. But I expect improvement as I go through the week doing this routine.

On another note, I expect my weight will be higher tomorrow, probably 235-237, as I tried out the ABC diet yesterday. For those of you who aren't familiar with it, it's the Anything But Chicken diet - where you reach a point where you just can't eat one more ounce of chicken or anything that a chicken produced. So I opted for a veggie pizza which was very tasty. Add to that that I put a new beer on tap - Lancaster's Milk Stout - and you have the makings of a very tasty evening (but which is very bad for the waistline). No worries though, I'll spend the week getting my weight down again.

[DanceDiva]

Originally Posted by stingo

I tried out the ABC diet yesterday. For those of you who aren't familiar with it, it's the Anything But Chicken diet - where you reach a point where you just can't eat one more ounce of chicken or anything that a chicken produced. So I opted for a veggie pizza which was very tasty.

I don't get it. Aren't you supposed to have the chicken first, get sick of it, then have the veggie pizza? I didn't note an overabundance of chicken eaten prior to this post.

[stingo]

Originally Posted by DanceDiva

I don't get it. Aren't you supposed to have the chicken first, get sick of it, then have the veggie pizza? I didn't note an overabundance of chicken eaten prior to this post.

Chicken's what I've been eating for the past 2-3 weeks, happy hour and parties excepted(oh wait, there were chicken wings at the last party...). When you see my weight go down on a weigh-in update, you can bet that the day before most of the meals were chicken. (Much like today.)

[nutbar]

Originally Posted by stingo

For those of you who aren't familiar with it, it's the Anything But Chicken diet -

Ah, I just got off of that diet myself.

Pizza and beer sound worth a little bit of regain to me. Well, not the beer. But definitely the pizza.

[DanceDiva]

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