My NROL Experience

[stingo]

Originally Posted by ToniL

hmmmm I posted as well but it seems to have disappeared. Asking again, what's a core push press? I don't like the push press in fatloss 3 becuz it makes my fat jiggle (sorry for the bad visual). What a great variety in those workouts and congrats on upping your kettleball weight!

Toni

Hmm I didn't see that you'd asked the question in either version of my log - one version has Tim's reply to my latest workout, and the other has one from Karla and one from FoodfromAfar.

I didn't up the kettlebell weight - I just filled in my collection of the lower weight ones.

As for the core push press, you hold a dumbbell at chest level, perpendicular to the ground. To do the press, you'd turn to the left, and extend your arms, pushing the weight out until they're fully extended. Then bring the weight back and return to center. Do the same on the right side. Once you return to center, you raise the dumbbell straight up, and bring it back down to chest level. That's one rep.

[mel]

Good to see you are still going strong, Tom!

I must say it makes me happy to see that someone else gets tired of chicken. I sure know that I do.

Keep up the great work!

mel

[stingo]

Originally Posted by mel

Good to see you are still going strong, Tom!

I must say it makes me happy to see that someone else gets tired of chicken. I sure know that I do.

Keep up the great work!

mel

Thanks Deadlift Girl! Nice to see you about after such a long hiatus. As for me, I think I'm going to ask for a do over - weight, for whatever reason, is creeping back up, so after tonight I'll buckle down yet again to get it back down (hopefully below 230).

[stingo]

Workout A

All weights are per hand unless otherwise noted.

A Suitcase Deadlifts 1x50@40

B1 Inverted Row 2x7
B2 Cable Row 2x15

C1 Cable Squats 3x10
C2 Parallel Bench Step-ups 3x10

D1 Assisted Dips 2x10
D2 DB Bench Press 2x20@40

A Suitcase Deadlifts - Back to the 50 reps again *sigh* BUT - I did them all in one set! Very happy about that.

B1 Inverted Row - A little disappointed here, but it's been a while since I did this particular exercise.

B2 Cable Row - An oldie but a goodie, your standard cable row.

C1 Cable Squats - These seemed a bit easier, but they do seem to encourage a fuller range of motion.

C2 Parallel Bench Step-ups - Tim calls these single leg bench squats, but I feel my description is better suited to the movement I did. Basically instead of facing (being perpendicular) to the bench to do the step up, you do the step-up with the bench at your side.

D1 Assisted Dips - Been a while since I've done dips - apparently I can use the work.

D2 DB Bench Press - I picked up the 40's here and they proved suitable to the task.

Overall - As part of a re-evaluation, Tim's decided to try an A/B workout schedule for me. This of course is workout A.

[nutbar]

Sorry about the do-over. What's this "re-evaluation"? Just Tim seeing how you do with various set ups?

[stingo]

Originally Posted by nutbar

Sorry about the do-over. What's this "re-evaluation"? Just Tim seeing how you do with various set ups?

Well it's my own fault re: the do-over, but its gotta be done. I'm not sure about the "re-evaluation" but I'll write Tim to ask about it.

[foodfromafar]

Keep plugging, Tom! The key is to keep ourselves moving in a positive direction. If we goof up, we just make the next choice a good one and get headed right back to the direction we want to be going!

Great workout, btw!!

[stingo]

Originally Posted by foodfromafar

Keep plugging, Tom! The key is to keep ourselves moving in a positive direction. If we goof up, we just make the next choice a good one and get headed right back to the direction we want to be going!

Great workout, btw!!

Thanks - I'm kind of dreading the B workout today, because it leads off with an exercise I've had problems with in the past, and it's high reps. But by the same token I know it's something I need to work on... Ah well, there are worse things.

[stingo]

233.25 - Kind of surprised with this result, but happy nonetheless. My 5-day rolling average reminds me of those water level reports one sees when the waters are on the rise. Speaking of which, my thoughts and prayers go out to the victims of the flooding in the midwest.

[tcoy777]

Nice workout! He has you doing those devil step ups again. Good job on them.

[stingo]

Workout B

Weights listed are per hand, except for superset B.

A 50 T-pushups (as few sets as possible) - 5x5 each side

B1 Assisted Pull-up - 2x8@-145
B2 Reverse Grip Lat Pulldown - 1x15@70, 1x15@90

C1 Lunges - 1x10@20, 1x10@25, 1x10@30
C2 Straight Leg Deadlift - 1x10@20, 1x10@35, 1x10@40

D1 Single Arm Clean and Press - 2x8@40
D2 Upright Row w/Lateral Extension - 2x20@10

A 50 T-pushups (as few sets as possible) - I was dreading these, not knowing how or if my shoulder would hold up, but it did quite well. I kept it to a manageable 5 sets of 5 pushups each side.

B1 Assisted Pull-up - Close one here, but just made both sets for -145.

B2 Reverse Grip Lat Pulldown - Dialing in weights here - next time I'll try both at 90 or 100.

C1 Lunges - Again, dialing in weights here too. Might try 30's throughout next time.

C2 Straight Leg Deadlift - Still assessing weights. I think I can go higher here too. Ironically enough it's not the muscles worked that are causing me problems it's my grip (esp on the left dumbbell).

D1 Single Arm Clean and Press - Well, now I know what a push press is, as I think this is the first time I've done an exercise where I really had to do it.

D2 Upright Row w/Lateral Extension - The weight looks ridiculously small, but I was reaching the breaking point toward the end of each set.

Overall A good workout - I'm particularly pleased by the T-pushup performance, as I can now start making the number of sets smaller. The rest was mainly figuring out the weights to use, so I'll be ready for the next B workout when it rolls around.

[nutbar]

Great job on the T-pushups. For whatever reason, those scare the poop out of me so I've never even tried them.

[stingo]

Originally Posted by nutbar

Great job on the T-pushups. For whatever reason, those scare the poop out of me so I've never even tried them.

Give 'em a try - they're pretty umm... interesting... yeah that's it - interesting lol.

[tkinsley]

Originally Posted by stingo

Give 'em a try - they're pretty umm... interesting... yeah that's it - interesting lol.

T push ups are fun... but I'm a little off so take the source fwiw.
Lookin' good, Tom!

[tcoy777]

Really nice workout! Thats a tough workout when it hits almost every muscle group in one workout. Well done!

[GinnyLou]

Your workouts are so impressive! Glad your shoulder held up.