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?
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
__________________ 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
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.
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
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"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
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.
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.
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.
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.
__________________ 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
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.
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.
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!
__________________ 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
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.
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).
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.
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.
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!
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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."
Thanks Victoria - yes, I'm going to do FL1 A3 tomorrow - should be interesting with the change in sets and weights. I do feel differently already, but as you know yourself we all want progress posthaste. Thanks for visiting.
My experience with NROL is I love it and I hate it. When I'm doing it, some of the exercises I just hate (i.e. anything that starts with BSS). But I love it when I finish, and can be really proud of what I have accomplished. You will do well on this program, just stick to what's in the book, and you're well on your way to making the changes you want to see.
Thanks Lance - yes I can see results already. Since I started the BreakIn program in the middle of May, I've seen increases in the weights I use, as some good body changes. And I know what you mean - I HATE lateral ball rolls, but I still do them because that's what I'm supposed to do.
Kind of mixed feelings towards this workout - the lunges still need work, but they ARE getting better - is why I kept the weights the same. I wanted to be more sure of the form before continuing. On the other hand, I finally got my squats to 100. Will see what B3 brings.
I wrote this in May 06 - kind of gives the beginnings of my own personal revitalization project...
What a difference a year makes...
Yup, you heard it right - it's been a year since I started working out. On May 16, 2005 I walked into a local gym and signed up, and $450 (for the year) later I was a member. I remember weighing in around 344 or thereabouts, and was just out of the hospital where I was treated for cellulitis in the (left) leg. My first tasks were getting a food plan (2200 calories, 6 meals a day) and a tour of the facilities, including the cardiac theatre and weight room. Once that was done the trainer took me back to the ellipticals and had me get on one, to see how I did. Well, 1 minute, 45 secs later I was exhausted, and gasping for breath. We let it go at that... til the next time I rolled in for the weight training part the next day. (The workout is detailed in a previous posting). While it was an almost religious experience, being purged of stress and good amount of sweat, I was VERY tired at the end. (And quite sore the next day as I recall). Readers of this page will know that in the course of time I got a heart rate monitor, and used it religiously for a while, then when it became a chore, I decided not to use it (a very liberating experience that). But when I first started using the band I had to bring it out to its full length just to get it on. At the time I was doing weights twice a week and cardio (elliptical) 3x a week.
Fast forward to November, when I finally started to take advantage of the corporate gym that opened just after I'd signed on to the local gym. I'd asked for a traning program and was given an "upgrade" to 5x a week cardio and 3x a week with the weights (and 3 sets of each exercise too). By this time I was up to around 20 minutes or so on the elliptical, and the weights, while tiring, were not the exhaustive experience they once were. Combining both together (elliptical AND weights) on the same day proved a challenge (and still does), but I was able to do it. (It's not pretty but I can do it). It was also around this time that I started taking my first group class - Pilates, which the gal I work with teaches. It's a sneaky bugger, because I took the class on Wednesday, and felt fine Thursday (me thinking, this wasn't so bad...). Well, Friday I had trouble getting out of bed as my abdominal muscles were so stiff and sore. (But I hung in there - more on that later). Somewhere in/around this time I started taking Yoga and Tai Chi also - excellent classes both, though I think I enjoy the yoga a little more. Great stretching and mind, body coordination, as well as balance are its benefits - and it DOES make you feel centered and calm. Tai Chi is more for joints, with various turning motions, which are said to keep your organs healthy among other benefits. Both classes are now taught by the same person - a gal in her 50's who is a great instructor.
Cut to January, when class sizes for the spinning (indoor cycling) class were running low. The gym manager had approached me a few times to try it - but I was leery about joining because I figured it would be way too difficult for me. (I was however, about that time, closing in on 30 minutes on the elliptical). I'm not sure what happened, or why, but the gym manager asked me again, and I said to myself, "what the heck, I'll give it a shot". Put on my heart rate monitor, and met the instructor who was very nice. She helped me get and set up the bike and told me how we were going to use the monitors in class. It's a funny thing how your body reacts to a stress like that. The first five or ten minutes are the warmup - getting the stiffness out of your legs, and getting ready for the workout to come. The little aches and pains in the muscles are their way of asking "you're not seriously going through with this are ya?". (You think they have a point, since it's going to be about 50 minutes before you stop, but you push on). They quiet down a bit then, and you're able to get some minutes of cycling in before the muscles start feeling fatigued (the length of time between the two is a measure of how fit you are I think...). It's around this time your body starts saying "Oh my God, I'm dying..." and pushing those pedals around becomes a real chore, mentally and physically. If you're like me, you look up at the clock, and realize 30 minutes have gone by and you have 25 to go. There's something about that realization that is motivating to me - "I could quit after 30 minutes" becomes "I've been on this bike for 30 minutes, and I'm gonna see it through to the end". And then before you know it, you're done. (As a side note, the only things that were sore were my inner thighs etc from the seat - if you've ever had saddle sores you know what I'm talking about - moved around like an old man for a few days but I eventually got used to it.) But I liked the class and the instructor enough to keep coming - I liked her style of conducting class - not too serious, but she'd always make us work. She stresses the importance of heart rate monitors esp when doing higher difficulty exercises (which I didn't take part in for a while, but now I do), as well as the necessity of drinking water during the ride.
Now we're up to March, when I got a new training program from the assistant gym manager - this one has me doing 2 sets of exercises, and interleaving pairs for the opposing muscle groups. For example, I do a set of tricep extensions, then follow up with bicep concentration curls, 1 set for each am. Repeat this for the second set. By this time the workouts weren't the exhaustive experience they were when I first started, but you sure can tell you've worked yourself. It's important to change workout programs every few months - firstly becasue different exercises for the same muscle group hit the muscle at different angles, and also new exercises makes the workout more enjoyable as it is fresh and new. Another change that happened was my elliptical workout - instead of just getting on it and going, I was now to add resistance for a bit then take it off as intervals... I think there are around 12 levels of resistance on the machine - the higher the number the higher the resistance. I'd always done 30 minutes at lvl 1. But now I was to do a 5 minute warm up at level 1, then change the resistance to level 3 for two minutes, and bring it back down to 1 again for 3 minutes. Keep repeating this cycle (2 min at 3, 3 min at 1) until the 30 minutes was up. It wasn't too long ago that I moved up to 2 min at 4, and 3 min at 2), so I'm gradually turning up the resistance. It was also around this time that I was notcing that I wasn't getting as winded during Pilates class also. The exercises are still challenging, but again I don't feel the exhaustion I did when I started.
This brings us around to now, May 16th. In the past week I bought myself some special shoes for spinning - they have cleats inset into the soles where you can lock into grooves on the pedal - makes your stride more efficient and effective, and your foot doesn't get as fatigued because the hard sole absorbs a lot of the force. They look great too.
I'm still doing the elliptical 5x a week, weights 3x a week, spinning tues and thurs, pilates wed, yoga thurs (before spinning), and tai chi on fri. But I'm not feeling nearly as fatigued by them anymore. Internally/psychologically though it is taking time to adjust to this newer state of affairs. I was in Philadelphia recently, and since a subway elevator was full, I decided to take the steps (one flight), and I ran up. When I got to the top I was fully expecting to be breathing heavy etc, but I wasn't - a little heavier maybe, but not very noticeable... (the words "holy ****!" came to mind). I also find things seem lighter now - like the sixtels (sixth kegs) I carry in from my car to my kegerator. While they still require some effort, it's not nearly like it was when I started - and had to rest half way. So I am stronger and have more stamina, but I think there's much room for improvement. This year was kind of devoted to making the about face from a sedentary life to an active one. I'm hoping this coming year will be one of getting healthier still.
Great Summary of what's happened to you the year before last Stingo
__________________ 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
Sounds like some really nice progress you have made in your journey!
On a separate note, smart choice working on your form with the lunges. Best to make sure your form is correct, and you have a good feel for an exercise, before trying to increase weight too much.
Here's my "before" picture - already posted it in another thread on this forum, but it seems appropriate here. This was taken Dec 04 about six months prior to my "epiphany". The other is a during photo, taken May 07.
Not a bad workout - I actually got through a set of split squats on my bad leg without toppling over. Maybe I'm starting to get the hang of them after all. The lateral rolls aren't as bad as they were either, but still, I couldn't say I had good enough form to add weight. Another thing I have to do is remember which grip I used the pulldown, for some reason I can never remember... Still, all in all a good workout, with the deadlifts getting even with the squats at 100. That and I'm gaining confidence in doing the exercises, makes me look forward to round 4.
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