My NROL Experience

[tcoy777]

Yeah that is a long workout. Great job on the increases. How much rest is in between each set and are they done as straight sets?

[stingo]

Originally Posted by lorigaud

Wow Tom.... very impressive stats for the last 3 months, and this past one in particular! Way to go!!

Thanks - I hope to keep that trend up (or down as the case would be).

Originally Posted by tcoy777

Yeah that is a long workout. Great job on the increases. How much rest is in between each set and are they done as straight sets?

I take rests as long as I need to get my breathing under control, which takes 30 secs to a minute. The two supersets are E and F where I'll do

Squat + High Pull (Left)
Squat + Lateral Raise (Left)
Squat + High Pull (Right)
Squat + Lateral Raise (Right)

That's 1 time through - I repeat that two other times. No rest between exercises, rest after I get through the set.

The other goes like:

Pushups
Row (Left)
Pushups
Row (Right)

Same rules apply - repeat two other times, no rest betwen exercises, rest after completing a time through the set.

The other exercises are all done as straight sets.

[Karen411]

Wow, look at you --you look great! I am probably very late to the party here, but wanted to say you've clearly been doing very well!

[stingo]

Originally Posted by Karen411

Wow, look at you --you look great! I am probably very late to the party here, but wanted to say you've clearly been doing very well!

Compliments are always in season. Thanks.

[stingo]

220.5 - Ok, so I had this craving for mu shu chicken... and... well... for whatever reason the crunchy noodles they put on the table seemed particularly tasty (I don't have them as a rule). S'ok though I'm hoping to get a fair amount of walking in while I'm away, and will be watching calories this weekend. Be back on Sunday.

[fengshway]

the new avi is great, very beatlesesque hair.

[tcoy777]

Have fun in the big city. Enjoy a Brooklyn Brew for all your hard work this month.

[stingo]

Originally Posted by fengshway

the new avi is great, very beatlesesque hair.

That's the way it usually is, so it's a more natural shot.

Originally Posted by tcoy777

Have fun in the big city. Enjoy a Brooklyn Brew for all your hard work this month.

Actually, on Friday I had Stoudt's Smooth Hoperator (very good), Urthel Tripel (also very good) and an ale, but I can't remember where it was from. Saturday, at the wedding, was given to a delicious red wine that I forgot to get the name of. The ceremony (held at the restaurant, immediately followed by the reception) went smoothly, and my cousin and her fiance are now man and wife. The groom's friend furnished the music, some of which was some jazzed up Bach, which I made a point to tell him (the guitarist) that I liked. As receptions go, this was quite fun - the waiters first walked around with different hors d'oevres, so you could taste a variety of things. Next was a first course consisting of vegetables, and pasta. The main course were dishes of salmon, chicken and specially prepared rice, which was put on a bed of greens. Dessert was a set of three different small tastes - all with a chocolate base, but differing added flavors, like raspberry, or vanilla. Surprisingly, they never let the glasses or plates go empty, but they weren't clingy either. One and all had a good time and my cousin said that everyone was inquiring about holding their weddings etc at the restaurant.

[stingo]

All weights in kilograms.

A Turkish Getup 2x5@8 (each side)

B One-Arm Swings 2x10@20 (each side)

C Core Push Press + Goblet Squats 1x10@20, 1x5@20 1x5@16, 1x5@20 1x5@16

D One Arm KB Pullover - 1x12@8, 2x12@12 (each side)

E1 Front Squat + High Pull 3x12@20 (each side)
E2 Front Squat + Lateral Raise 3x12@8 (each side)

F1 Pushups 3x10@BW (each side)
F2 Row 3x10@20 (each side)

A Turkish Getup - I finally did these with a kettlebell (albeit 8kg). Technique is improving, but I'm doing something with my right side that I'm not doing with my left, because I seem to get into proper positioning on my right side more often.

B One-Arm Swings - The first exercise where I used my new 20kg kettlebell. VERY cool indeed.

C Core Push Press + Goblet Squats - This went pretty well considering I started with the 20kg kettlebell. Midway through the 2nd and third sets, I had to switch to the 16kg kb to finish out the set. Room for improvement indeed.

D One Arm KB Pullover - I experimented with Roland's idea but didn't come up with anything satisfactory, and since the workout was long enough as it was, decided to do the pullovers instead. A bit awkward as it was my first time doing it, but I think I was getting the hang of it.

E1 Front Squat + High Pull - Moving the 20kg on this on was tiring.

E2 Front Squat + Lateral Raise - Due to a low ceiling I wasn't able to do the raises bell up, but doing them bell down was difficult enough.

F1 Push-ups - I might think about adding some pushups to these in later workouts.

F2 Rows - The 20kg proved useful here too. I may need to look into a 24 for this exercise by the time all is said and done.

Overall - I did this workout at home, so I could try to keep on some semblance of a workout schedule. Between the heat down the cellar and the added weight and challenge of the kettlebells, you can bet my ass is whupped, but in a good way. I also got in a couple of hours of walking in NYC so the weekend hasn't been a total wash fitness-wise, even if I did have a bit of beer on Friday, and wine on Saturday. I may have a beer or two tonight from my tap to celebrate being home, but I'm strongly thinking of abstaining from alcohol again this month.

[tcoy777]

Glad you had a great time at the wedding. It sounded like a great day. Excellent workout!!

[stingo]

222.25 - Not bad, all things considered. Now I'll be looking to clear out the remainder of the NYC trip and really get into the 2-teens for good.

Today's workout, since I did strength yesterday, was half an hour of intervals on the rower, followed by a 45 minute spinning class. I's tired.

[foodfromafar]

Great avi, Tom! And congrats on nearing the 2 teens!!!!!

[stingo]

Originally Posted by foodfromafar

Great avi, Tom! And congrats on nearing the 2 teens!!!!!

Thanks - I was in the 2-teens for a couple of days... Just before I went to NYC. I'll get back there, I just hope it's sooner than later.

[LisaS]

wasn't it just a minute ago that we were stuck at the 232 fence - and now we're flirting with the two-teens - sheesh! that's great.

[stingo]

Some homemade food pr0n:

[tcoy777]

That looks really good. Makes me hungry for Indian again.