Was a typical class today, but I must've worked harder than usual as my hamstrings are feeling it now. I hope this doesn't interfere with the squats tomorrow.
I guess it's working... A few people that haven't seen me in a couple of months (since before I started NROL) that I saw recently commented that I look like I'm losing weight. Well, actually, the woman who cuts my hair said that for all the times I've come in there, it never seemed like I had a plateau at all, that I always looked smaller. Of course, being the honest person I am, I had to point out that my weight was basically unchanged if not higher for the past 6 months or so (which was more or less true). So I concluded that there's gotta be something going on in the muscle department, which of course means NROL's working.
Stingo, just read your entire journal ... quite a journey you've been on!! Congrats on past and current successes ... you'll continue to go far with your excellent attitude!! Glad you found JPs!!
__________________
Life's a Journey ... Enjoy the Ride!
Victoria, yes it is - I just have to keep remembering that NROL's Fat Loss programs do exactly that. That is, the decrease in weight may not be as noticeable as one might think, but the leaning out is definitely happening.
Julie, thanks for stopping by and for the compliment. Yes it has been a journey, fraught with "Are we there yet?.... How about now?" mentality. Still, it has led me to believe in the basic assumption that if a person is willing to put the work in, they are able to change themselves.
Dynamic Lunge 3x10@40
Upper Body Russian Twist 3x10@15
Notes:
Restating the obvious: Form > All
I've been tacitly guilty of not heeding Rule #6 - it's not about the weight. That changed this workout as I didn't move the weight up in some exercises, choosing to concentrate on proper form instead. The result was lifting with much more control and precision and therefore a much more satisfying workout.
In addition to form I need to pay more attention to the length of rests between supersets.
Warmup sets/reps are a very good idea, especially if, like me, poor balance is an issue in lunges and split squats.
170 is the weight limit on the weight stack of the cable machine
Today's workout was REALLY good. Felt really good after it too. I hope this will carry over into the B workout on Friday.
You are posting some nice numbers - that 110 lb front squat is motivating me to push myself a little harder!
Keep up the good work.
-fin
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
I've been tacitly guilty of not heeding Rule #6 - it's not about the weight. That changed this workout as I didn't move the weight up in some exercises, choosing to concentrate on proper form instead. The result was lifting with much more control and precision and therefore a much more satisfying workout.
It does make quite a difference, doesn't it? Too many of those at the gym who don't focus on form end up sidelined by injury.
Quote:
In addition to form I need to pay more attention to the length of rests between supersets.
This can be difficult for me at times, especially when I forget my watch or when I'm feeling a bit off and really not getting into it. Careful attention to rest time significantly alters my workout experience.
Quote:
Warmup sets/reps are a very good idea, especially if, like me, poor balance is an issue in lunges and split squats.
Always! And, for me, increasingly important as I add weight.
Quote:
170 is the weight limit on the weight stack of the cable machine
Today's workout was REALLY good. Felt really good after it too. I hope this will carry over into the B workout on Friday.
Excellent, Stingo! Keep up the good work!
__________________ "May you live every day of your life." - Jonathan Swift
hey there! Just thought I would check in with ya. How's your day so far?? I started a journal so you have to check up on me now to make sure I am following my plan! hehe Accountability is a definite.
Egham, thanks for the commentary - yes I have to be more careful about the rests between supersets (within them I'm fine, just when I complete the 2 exercises I have to put the weights back, write down what I did etc).
Lifty, sure - always like to see what/how others are doing with NROL
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Not going to spinning class tonight as I'm going with a friend to an Indian restaurant I've never been to. So I thought I'd do the overdrive earlier in the day. Dinner should be fun.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Not going to spinning class tonight as I'm going with a friend to an Indian restaurant I've never been to. So I thought I'd do the overdrive earlier in the day. Dinner should be fun.
I have always wanted to try indian food. I have never, and i mean never come across a food I do not like. With the exception of, I believe, Sea urchin in Japanese food. Are tehre healthy options in Indian food? I am sure there is, just curious if there is an obvious one. (me 'healthy' now means low carb)
I have always wanted to try indian food. I have never, and i mean never come across a food I do not like. With the exception of, I believe, Sea urchin in Japanese food. Are tehre healthy options in Indian food? I am sure there is, just curious if there is an obvious one. (me 'healthy' now means low carb)
If you read my log you'll notice I posted a link (I think it's on this page) to a recipe for chicken vindaloo which is excellent. Give it a go.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Snatch Grip Deadlift 3x10@130 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat + Overhead Press 3x10@10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x12@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
The Destroyer returns... B3 down, which means I'm halfway through Fat Loss II. Some thoughts here, some good, some not...
The deadlift was tough at first - thought I was going to upchuck during the first set, but thankfully that worked itself out in subsequent sets.
The T pushups have advanced to using a weight - proper breathing is very helpful (as it is in all exercises) here - it's something I will have to learn to do to master it.
Still getting pwned by the split squat and overhead press - it may be time to admit I can't do them as written and use a modified form until I can. It will take time and practice, but I will do them right and do them well, regardless of the weight.
The lat pulldown went ok - I might stay at 100 the next workout to ensure good form before moving up again.
Deadlift + Row - stayed at the same weight to ensure proper control and form. I'm not sure if I'll move the weight up next workout or not. Will see.
Lower body Russian twist - encouraging results here... Knees still bent, but lower legs are higher than before.
Again, I have to pay attention to rests between supersets - it's too easy to get lax with them. I may try to lay everything out so I can just go from one to the other without having to put weights back etc (and workout at the quietest time in the gym lol).
All in all, not bad results - some gains, some areas that need improvement. But that's what it's all about. Considering I've never done combos of any kind, it's a miracle I can get through the workout and be able to walk out of the gym.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Still getting pwned by the split squat and overhead press - it may be time to admit I can't do them as written and use a modified form until I can. It will take time and practice, but I will do them right and do them well, regardless of the weight.
Hey Stingo, nice workout (what's your name by the way? I'm assuming it's not Stingo...I figured you were just a fan of Sophie's Choice).
What about the BSS w/OHP are you having trouble with? Is it the balance or is it simply the fact that your heartrate gets up too high? When I first did those I remember it being really difficult until I re-read the instructions. It says to lower down into the bottom of the squat, then clean the DBs up to shoulders and then press up, then come up from the squat. You may even consider not using weights but still doing the whole OHP motion until you can get it.
Hey Stingo, nice workout (what's your name by the way? I'm assuming it's not Stingo...I figured you were just a fan of Sophie's Choice).
What about the BSS w/OHP are you having trouble with? Is it the balance or is it simply the fact that your heartrate gets up too high? When I first did those I remember it being really difficult until I re-read the instructions. It says to lower down into the bottom of the squat, then clean the DBs up to shoulders and then press up, then come up from the squat. You may even consider not using weights but still doing the whole OHP motion until you can get it.
Those things are just HARD no matter what.
Hi Jill,
It's the balance that's throwing me and I'm not sure how to rectify it just yet. Poor circulation in the legs, particularly the left makes this a bit of a challenge.
I've been doing them by doing the press and the lunge at the same time - trying to rush through it I suppose because I know it's going to be difficult. It was suggested to me to use an aerobic step rather than a bench to do them with, but I think I want to see how many I can do from the bench first.
Good catch on the reference by the way, as that indeed is where "Stingo" comes from. I posted my name earlier in my journal here, but in case you missed it, it's Tom. Pleased to meet you Jill.
Tom
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hey Tom, next time you do BSSs w/OHP, try doing the lunge first....get all the way to the bottom and pause, clean DBs to your shoulders, press, come up. It might help with the balance. At any rate...they are difficult no matter what.
Hey Tom, next time you do BSSs w/OHP, try doing the lunge first....get all the way to the bottom and pause, clean DBs to your shoulders, press, come up. It might help with the balance. At any rate...they are difficult no matter what.
Yeah the woman that usually helps me (who works at the gym) suggested that, and also that maybe I should use an aerobic step to put my back foot on instead of the bench.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm not sure if the aerobic step would be easier..hmmm. I would try the first suggestion, and if that still doesn't work, try the aerobic step. You'll get it soon.
I'm not sure if the aerobic step would be easier..hmmm. I would try the first suggestion, and if that still doesn't work, try the aerobic step. You'll get it soon.
It might be but she had suggested doing it as it's written. To be honest I was doing it together just to get it over with, but I can see now that I have to bite the bullet and do it properly.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
It was the darn pause at the bottom that killed me. I never quite felt like I conquered them, kept having to stop and catch my breath. But, just keep pushing through. You'll get there!
Half way through FLII, doesn't that feel great...light at the end of the tunnel!!! Great job, Tom!!!
__________________
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 was the darn pause at the bottom that killed me. I never quite felt like I conquered them, kept having to stop and catch my breath. But, just keep pushing through. You'll get there!
Half way through FLII, doesn't that feel great...light at the end of the tunnel!!! Great job, Tom!!!
I intend to - I'm thinking I might actually ditch the overhead press (or do the movement without weights), and just concentrate on holding the squat for the time it'd take to do the OHP (4-5 seconds), then coming up. See how many I can do that for, then add the OHP back in when I am able to complete the set.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I have a batch of vegetable vindaloo cooking up in the crockpot and it smells delicious... I'm halfway tempted to try making chapatis to go with it. Never made them before though but I'm in an experimental mood. Plus I happen to have whole wheat flour on hand... Hmmm...
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Spinning
Linear Mode
