Columbus_George's NROL Workout Log

[Columbus_George]

Here are the spreadsheets I made of the results of the Break-In Workouts...

Workout A:

http://spreadsheets.google.com/pub?k...0n8poBIbjzENVw

Workout B:

http://spreadsheets.google.com/pub?k...0n-B_m4D4eh6aA

[Columbus_George]

New Rules of Lifting – Fat Loss I Program Week 1 of 6 (Workout 1 of 3)

Here we go! With the NROL Break-In is complete I now start into Fat Loss I.

Workout A: Monday, Aug 20, 2007

Superset:
Squat: 1 x 15 x 90 (plus the 45lb bar)
1 x 15 x 90 (plus the 45lb bar)
1 x 15 x 100 (plus the 45lb bar)

Cable Seated Row: 1 x 15 x 55
1 x 15 x 70
1 x 15 x 85
Superset:

Supine hip extension: 3 x 15 x B

Dumbbell Push Press: 2 x 15 x 30ea, 1 x 12 x 30ea (couldn't quite get the full 15 reps in the last set of these. ea = each arm)

Superset:

Rotational Lunge: 2 x 15 x 30, 1 x 15 x 20 (decided to back off on the weight on the last set since my legs were killing me and I was screwing up my form.)

Swiss Ball Crunch: 3 x 15 x B

Post Workout Notes: Not too bad a workout. My rotational lunges need some work. I also backed off on the weight a bit until I had a feel for how I felt after doing all the exercises. I think for the most part the weight was good. I think the workout took me about 40 to 45 minutes.

Fat Loss I, Workout B will be this Wed, Aug 22nd.

[missjane]

Good job! It's a great workout, isn't it! Those lunges are the toughest for me! Wait until you try the Bulgarian Split Squats in B. Yikes!

[Columbus_George]

Originally Posted by missjane

Good job! It's a great workout, isn't it! Those lunges are the toughest for me! Wait until you try the Bulgarian Split Squats in B. Yikes!

Yeah I had a difficult time with those using dumbbells. I think a weighted ball might be easier. My personal trainer had me doing these with a ball back when I started working out in April/May. He called them "Heisman's" like the Heisman Trophey in College Football...



The Bulgarian's should be interesting. Might start out with a light weight first.

[missjane]

Yeah, I can't imagine rotating with dumbells in my hands. Maybe one dumbell held out in front. I used a weight plate. But, I think a ball would work great, too.

[Columbus_George]

I think the weighted balls at my gym only go up to 12 lbs. I guess I could hold dumbbells and hold them up higher maybe.

[Columbus_George]

New Rules of Lifting – Fat Loss I Program Week 1 of 6 (Workout 2 of 3)

FL I - Workout B: Wednesday, Aug 22, 2007

Superset:
Deadlift: 3 x 15 x 90 (plus the 45lb bar)

(Although I was able to complete all 15 reps of these in each of the 3 sets, I am wondering if next time I should keep the same weight or go with less weight? Because by the time I was in my 3rd set of mixed grip lateral pulldowns I was spent.)

DB Incline Bench Press: 3 x 15 x 30's

(Good weight I think. Was able to complete all 15 reps in each set. Really had to push to get out the last few.)

Superset:

Bulgarian Split Squat: 3 x 15 x 5's (yes 5lb DB's)

(These were tough for me as I expected. For one I had a hard time with balance and then I started with too heavy weight and decided to drop down to wimpy 5 lb weights just to get through them. I wonder if my 202 lb body weight is the issue here?)

Mixed Grip Lat Pulldown: 3 x 15 x 70
(No problems with these. Increase weight next time. However, by the time I was done with these I was REALLY spent and couldn't even imagine doing the next superset. I had to rest for about 10 minutes I was sweating so bad and was really tired.)


Superset:

Romanian Deadlift 3 x 15 x bar

(I just went with the 45lb bar for starters. I will add weight next time.)

Swiss Ball Lateral Roll: 3 x 15 x B

(Not sure if I am really doing these right. These are really goofy.)


Post Workout Notes: In some ways I am bummed about this workout since I was so tired after the 2nd superset. Although based on how tired I was and how much sweat was pouring out of my head I guess it was good. The bulgarian split squats (like static lunges) gave me the most trouble (especially my right leg which is odd since I am a right handed person). Since I was so tired after the 2nd set my personal trainer said maybe we should start with lighter weight next time (on the deadlifts I assume).

Fat Loss I, Workout A will be this Friday, Aug 24th.

[stingo]

See this post for additional info on the lateral ball roll.

[Columbus_George]

New Rules of Lifting – Fat Loss I Program Week 1 of 6 (Workout 3 of 3)

Workout A: Friday, Aug 24, 2007

Superset:

Squat: 2 x 15 x 90 (plus the 45lb bar)
1 x 15 x 70 (plus the 45lb bar)

Cable Seated Row: 1 x 15 x 85
1 x 15 x 90
1 x 15 x 95

Superset:

Supine hip extension: 3 x 15 x B

Dumbbell Push Press: 3 x 15 x 30ea (ea = each arm)

Superset:

Rotational Lunge: 3 x 15 x 10 (man these are tough.)

Swiss Ball Crunch: 3 x 15 x B

Post Workout Notes: Not too bad a workout. weight seemed fine.

Fat Loss I, Workout B will be this Mon, Aug 27th.

[bigDman]

nice high rep squats

[Columbus_George]

New Rules of Lifting – Fat Loss I Program Week 2 of 6 (Workout 1 of 3)

FL I - Workout B: Monday, Aug 27, 2007

Superset:
Deadlift: 3 x 15 x 70 (plus the 45lb bar)

(Went with lighter weight this time to get my form in order. That and because I was too tired by the time I finished my lat pulldowns.)

DB Incline Bench Press: 3 x 15 x 30's

(Good weight I think. Kept it same as last time.)

Superset:

Bulgarian Split Squat: 3 x 15 x 10's

(Once again these are tough, Although I have an easier time with my left leg than my right. But I was able to complete all of them.)

Mixed Grip Lat Pulldown: 3 x 15 x 70
(No problems with these.)


Superset:

Romanian Deadlift 3 x 15 x bar

(Stayed with bar this time to make sure I was doing these correctly. Still need to work on my form. My PT tells me I bend my knees too much.)

Swiss Ball Lateral Roll: 3 x 15 x B

(I think I am doing this correctly now.)


Post Workout Notes: Much better than the last Workout B I did. I wasn't nearly as tired and I think that was because we lowered the weight on the deadlifts and kept it the same on the other exercises. The gym was hotter than usual today which made me sweat more.

Fat Loss I, Workout A will be this Wednesday, Aug 29th.

[missjane]

Going strong, George! Nice job!!!