My NROL Experience - JP Fitness Forums

stingo · 06-30-2007, 06:43 AM

Hello everyone, new member here. I joined because I am currently doing Fat Loss I from NROL and am enjoying it - and glad to find a place where many others are going through the same workouts. One thing I've noticed is that my balance and ability to do lunges has greatly improved, to the point I can do the walking lunges w/twist (although I have to return to start each time) without falling over every time. And, even though I'm listing weights as proof of progress, I'm coming to learn that, per the book, the weights are just the tools to get to my goals, not the goals themselves. Still, it's nice to see a progression in the numbers.

Here's my progress from the Break-In workout:

Workout A: First Workout
Deadlift 2x15@50 (2 25lb dumbbells)
Step Up 2x15 each supersetted with
Dumbbell 1-arm Shoulder Press w/Lean 2x15@20
Close Grip Lat Pulldown 1x15@100, 1x15@120 supersetted with
Reverse Crunch 2x20

Workout A: Last Workout
Deadlift 2x15@90 (2 45lb dumbbells)
Step Up 1x15@50, 1x15@60 each supersetted with
Dumbbell 1-arm Shoulder Press w/Lean 1x15@25, 1x15@30
Close Grip Lat Pulldown 1x15@150, 1x15@170 supersetted with
Reverse Crunch 2x20

Workout B: First Workout
Squats 2x15@45 (olympic barbell)
Static Lunge 2x15 supersetted with
2 Point Dumbbell Row w/Elbow Out 2x15@15
Pushups 2x15 supersetted with
Swiss Ball Crunch with Medicine Ball 2x20@12

Workout B: Last Workout
Squats 1x15@80, 1x15@90
Static Lunge 1x15@40, 1x15@50 supersetted with
2 Point Dumbbell Row w/Elbow Out 1x15@20, 1x15@25
Pushups 2x20 supersetted with
Swiss Ball Crunch with Medicine Ball 1x20@15, 1x20@20

I have to do Fat Loss I A at home today, but don't have access to a cable machine, what exercise could I do with just dumbbells to substitute?

SpacecityPaula · 06-30-2007, 08:21 AM

I use inverse rows (if you have access to a squat rack at home) (BTW what you are calling A is actually workout B in the book - but as long as you are doing it, that's what matters

stingo · 06-30-2007, 08:42 AM

Quote:

Originally Posted by SpacecityPaula

I use inverse rows (if you have access to a squat rack at home) (BTW what you are calling A is actually workout B in the book - but as long as you are doing it, that's what matters

Hmm apparently I can't seem to edit the original post... but good catch just the same... No squat rack at home (I wish) - was thinking just doing bent over rows.

James Newman · 06-30-2007, 11:51 AM

I am a big fan of the inverted rows if possible... but bent over rows will be ok. If this is going to be your training log, do you mind if I move it to the training log subforum so that others can see it and contribute as well?

Newman

stingo · 06-30-2007, 01:02 PM

Quote:

Originally Posted by James Newman

I am a big fan of the inverted rows if possible... but bent over rows will be ok. If this is going to be your training log, do you mind if I move it to the training log subforum so that others can see it and contribute as well?

Newman

Not at all - sorry, I just saw NROL and didn't look around at the other areas of the forum.

stingo · 07-01-2007, 10:09 PM

NROL Fat Loss I B tomorrow - kind of looking forward to it and dreading it at the same time. Even though I've gotten through the workout once, I still have my doubts. Ah well, such is life.

James Newman · 07-02-2007, 04:46 AM

You'll do just fine. Take it one workout at a time.....

Let us know how it goes.

Newman

stingo · 07-02-2007, 07:47 AM

Thanks for the encouragement. The reason I'm dreading it is because I've always had balance issues, particularly with my left leg. (I strongly believe it's due in part to the poor circulation (hereditary) in the left leg.) - so the bulgarian split squats pose a particular challenge for me.

One question I keep having though is how much weight to add from workout to workout. When I was doing the Break-In, I was adding 10lbs to my exercises. Now with Fat Loss I, the number of reps goes down, so I'm guessing I'll have to use more weight, but am unsure about what to try out first.

SpacecityPaula · 07-02-2007, 07:54 AM

You will increase the weights as you drop the reps.... It takes a bit of figuring out as to what works.... I generally increase in 2.5 lb or 5 lbs increments.

stingo · 07-02-2007, 10:28 AM

Thanks Paula - yeah I figure I'll have to tweak it a bit to find out what works.

RobLL · 07-02-2007, 10:31 AM

Don't worry about the balance, it will come. Those are demanding exercises. I was doing FL 2, for a second time before I could get through a whole workout without losing my balance.

stingo · 07-02-2007, 11:24 AM

Workout A:
Squats 3x15@90
Bent Over Row 3x15@30 - would normally be Seated cable row, but I had to work out at home.

Supine Hip Flexion 3x15
DB Push Press 3x15@30

Rotational Lunge 3x15@20
Ball Crunch 3x15@30

Workout B:
Deadlift 1x15@90, 2x15@100
DB Incline Bench Press 1x15@30, 1x15@35, 1x15@40

Bulgarian Split Squat 3x15
Mixed Grip Lat Pulldown 3x15@90

Romanian Deadlift 3x15@80
Ball Lateral Roll 3x15

Bulgarian split squats continue to give me problems in terms of balance - not sure what I'm going to do now that I'll have to add weight.

As difficult as the BSS are, I'm finding the lateral rolls to be as difficult or more so. Plus they take so long to do - they're rapidly becoming the most hated exercise in this program (front runner for now is BSS). I was surprised at my deadlift performance - I'd not tried going over 10 lbs from previous workout but turned in some good numbers. I felt really worked today, which is what you want in a workout - may try to get some cardio in later.

SpacecityPaula · 07-02-2007, 11:35 AM

Quote:

Originally Posted by stingo

Bulgarian split squats continue to give me problems in terms of balance - not sure what I'm going to do now that I'll have to add weight.

As difficult as the BSS are, I'm finding the lateral rolls to be as difficult or more so. Plus they take so long to do - they're rapidly becoming the most hated exercise in this program (front runner for now is BSS). I was surprised at my deadlift performance - I'd not tried going over 10 lbs from previous workout but turned in some good numbers. I felt really worked today, which is what you want in a workout - may try to get some cardio in later.

I really hate the lateral rolls as well.

Don't add weight on the split squats because you feel like you have to. Get the exercise down and keep working on your form. You may need to adjust how wide apart your feet are. Here's the thread up in the training section that I asked my questions in. There are several good points and tips!

Bulgarian Split Squats

stingo · 07-02-2007, 12:01 PM

Quote:

Originally Posted by RobLL

Don't worry about the balance, it will come. Those are demanding exercises. I was doing FL 2, for a second time before I could get through a whole workout without losing my balance.

Excellent suggestion! I might just do that for FL 1 so I can feel I can reasonably "graduate" to FL 2.

Quote:

Originally Posted by SpacecityPaula

Don't add weight on the split squats because you feel like you have to. Get the exercise down and keep working on your form. You may need to adjust how wide apart your feet are. Here's the thread up in the training section that I asked my questions in. There are several good points and tips!

Thanks - I'll definitely check it out. ANY help/info is always appreciated.

stingo · 07-02-2007, 08:01 PM

Well, I spoke with the woman that runs the gym I go to - (corporate wellness center - built and paid for by the company I work for) - and she suggested adding weights in that it might weight me down enough to keep me in the same plane of motion (least that's how I understood her meaning).

stingo · 07-02-2007, 11:00 PM

I should add, as an addendum, that I did a few split squats so she could check out my form, and she said it looked good. (Of course, I'd not just done the deadlifts/incline chest press too...) Think this means I really need to pay attention to what I'm doing.

stingo · 07-03-2007, 10:42 AM

30 Minutes, Spinning

My first time on the spin bike when not taking a class. (Only did it because the wellness center's closing early, so no class tonight.) It was good, and good to know I can get to higher heart rates on my own.

Victoria · 07-03-2007, 06:35 PM

Stingo, welcome to the forum! Good to see another NROLer here. I've done FL 1 & FL 2 but I'm currently on a TT kick.

Don't get discouraged with the balance issues. If you keep working at it, the balance will come. Just keep at it. When I think back on how I felt just starting Break-In compared to how I tackle my workouts now.....no comparison! Have fun!