Surprised myself - even having done a tough workout, I was able to knock out my required rounds of cardio. I think I'm getting more used to being on the treadmill at (for me) higher speeds, and that I think my legs are stronger too. Go me!
Surprised myself - even having done a tough workout, I was able to knock out my required rounds of cardio. I think I'm getting more used to being on the treadmill at (for me) higher speeds, and that I think my legs are stronger too. Go me!
That RULES! It's amazing how quickly the body adapts and gets stronger. You're really getting up there in speed too. Pretty soon you'll be skipping rope and doing triple-clap pushups like Ross!
That RULES! It's amazing how quickly the body adapts and gets stronger. You're really getting up there in speed too. Pretty soon you'll be skipping rope and doing triple-clap pushups like Ross!
Not for a long, long, long time - but thanks for the vote of confidence I'm not one of the cool kids with a TRX, so I gotta find something to do with my workout time.
My own experience suggests that all the lunges, squats, etc. strengthen the legs, helping to make treadmill cardio increasingly effortless at increasing speeds. It has also helped me when I run steep hills that have always given me problems. I've been running for over 20 years and never experienced the sorts of gains I realized after starting NROL.
__________________ "May you live every day of your life." - Jonathan Swift
I agree with Egham. I've noticed how much easier it has gotten to walk or run up steep hills and stairs. Before these workouts, it was a much more labored effort. Nice job, Stingo!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks all. Yeah I'm feeling yesterday's workout today, but not as much as I expected. It's not really the muscles, but rather the tissue that connects the muscles to the bone is where I seem to be feeling it.
Still, I'm VERY happy with the results of NROL so far. Once I get my nutrition in order (dang summer parties and beer... ok, so it's mainly the beer... lol), I'm sure I'll see even MORE results.
Hehe....how on earth do you know that? When it hurts for me...it hurts!
I don't - that's just what it feels like lol. The muscles have a light general soreness but I really feel it around the bones. (And no, it's not the joints ).
Dynamic Lunge 3x12@40
Upper Body Russian Twist 3x12@5
Metabolic Overdrive: 3x6.0/3.5
Notes:
Form has to get better with the push press - that's why I kept the weights at 40 for this workout.
Need to stop pushing off with my back leg in the lunges.
Need to find some way of stabilizing the ball in the twists so it doesn't keep scooting out from behind me.
It's funny how a really hard workout (FLIIB) will make a hard workout seem easier, but I think that's what happened today. Also, today was the first time I've done the overdrive right after the strength training, which is why I kept it at 6.0 for all three rounds.
As a matter of fact, it's better to do the Metabolic Overdrive right after your weights since you're still in the midst of things and motivated enough to do it.
Just fuel your workout with either carbs-only, carbs+protein or protein only, depending on your nutritional 'religion'. My vote goes to carbs+protein as this has been proven to give the best results. It will keep cortisol low (the nasty stress hormone) and fuel your workout much better. If possible take a small 5-10min break between lifting and HIIT and drink the majority of the carbs/protein before the HIIT-session and keep some of it for afterwards.
I'm thinking that doing Metabolic Overdrive on separate times might give better performance, but won't give better recovery or result in better fat loss. Doing them together will minimize the burden and give more time for recovery.
Thanks for the encouragement everyone, it's much appreciated, especially since I'll be doing B2 today.
Espi: Yes, it's worked out that I have a few couple pieces of fruit (usually bananas for the potassium) and I think I've done ok. As for the Overdrive, I can certainly see what you're saying, but since I do my strength training on my lunch hour, it's hard for me to justify the extra time away. (I work out at the corporate gym which is on the first floor of the building I work in, so getting back to the gym isn't a problem.) Doing it after work, I can go on my own time and not have to worry. Plus I'd have to see how wiped I'm going to be after doing the B workouts. Eventually I will have to do the Overdrive on non-lifting days, since the book specifies getting up to 5x a week. So I'll see how things go.
Deadlift w/Row 3x12@3540
Lower Body Russian Twist 3x12 (modified lift only the knees, not the legs)
Notes:
The Deadlift is coming along ok, as are the T pushups. I still tire out on the last set of the latter, which is why I've not introduced weights yet.
Got totally pwned today on the split squats + ohp. Hopefully next time will be better.
Deadlift w/Row went ok, but grip nearly failed. Got a COC grip trainer (the Guide) to help with grip strength.
The lower body Russian twist is a bit more doable with the knees - hoping to bring up the legs as soon as I can.
Not a bad workout though I'm kind of disappointed with the grip strength and the bss+ohp. I'm just hoping it was an off day for both exercises. At any rate I do feel worked out - my hands were shaking a bit as I was changing to go back to work.
Deadlift w/Row 3x12@3540
Lower Body Russian Twist 3x12 (modified lift only the knees, not the legs)
Notes:
The Deadlift is coming along ok, as are the T pushups. I still tire out on the last set of the latter, which is why I've not introduced weights yet.
Got totally pwned today on the split squats + ohp. Hopefully next time will be better.
Deadlift w/Row went ok, but grip nearly failed. Got a COC grip trainer (the Guide) to help with grip strength.
The lower body Russian twist is a bit more doable with the knees - hoping to bring up the legs as soon as I can.
Not a bad workout though I'm kind of disappointed with the grip strength and the bss+ohp. I'm just hoping it was an off day for both exercises. At any rate I do feel worked out - my hands were shaking a bit as I was changing to go back to work.
Nice workout! I remember when I was doing FL2. I would get so out of breath during the BSS w/OHP and lat pulldown supersets that I thought I would die. I often had to take breaks when switching legs on the BSS's. Oh, the agony. Glad I'm not doing that workout now!
Nice workout! I remember when I was doing FL2. I would get so out of breath during the BSS w/OHP and lat pulldown supersets that I thought I would die. I often had to take breaks when switching legs on the BSS's. Oh, the agony. Glad I'm not doing that workout now!
Heh it's amazing how the addition of 5 lbs to each hand on that exercise creates a whole new level of exertion, least it does for me. I may stick with the 5 & 5 until I can be sure of doing the exercise with proper form, and THEN move up.
As part of my bid to return to my food plan, I've started cooking for myself in earnest again. This time I opted to make chicken vindaloo and I am quite happy with the results. It's spicy, with a bit of heat, but not so much as to overpower the rest of the flavors. And what's more the recipe is easy. If you like working with spices, this has some exotic (read:expensive) ones but it's well worth it when you taste the finished product. Since I felt I had to have some carbs, I had some Graham crackers which complemented the cinnamon in the spice profile quite nicely. Delicious.
I took some measurements over the weekend - unfortunately the ceiling in the basement (only place I can realistically put a power cage) is maybe an inch or two over 7' feet high. Which would seem to rule out the idea. Any ideas/options?
*Sigh* I was all full of good intentions... but the garlic eggplant at the chinese restaurant I go to book club at was too tempting to ignore... Ah well there's always tomorrow.
*Sigh* I was all full of good intentions... but the garlic eggplant at the chinese restaurant I go to book club at was too tempting to ignore... Ah well there's always tomorrow.
Ya know, sometimes you just gotta eat something like that. Those NROL Fat Loss programs really put your body through metabolic shock and you may find you get REALLY HUNGRY! Just don't have all your meals like that and you'll be good.
That chicken vindaloo recipe looks good by the way...
That chicken vindaloo recipe looks good by the way...
It is... If you like Indian food it's well worth the try. I will make it again soon, mainly because some of the spices it calls for are kind of exotic (read: expensive) so I want to make good use of them while I have them.
I won't always eat like that - but on average I've been eating more like that than I'd like. Monday is book club night and we generally end up at the chinese restaurant - the garlic eggplant is superb, which is why it's hard to resist. Then Thursday I end up at the new, local beer bar, because I want to support them so they don't disappear - but which is NOT good for my waistline. And Friday is happy hour with friends at another of the area beer bars... Clearly therein lies the problem... lol
Hello! Well, I do have to say you have come a very long way! I am so proud of you! It's weird how you feel like you get close to people just by reading their journal. Now I will be checking in with you daily and let you know how my progress is going too. I am excited and scared at the same time for FL1. This week I am on my break from the BI program. Tomorrow's goals are to do intervals in the a.m. and stick to Adam's Diet. Talk to you soon!
Linear Mode
