Columbus_George's NROL Workout Log - Page 3 - JP Fitness Forums

Columbus_George · 09-12-2007, 11:07 AM

Quote:

Originally Posted by missjane

Hi George!

Good job! And, the finish line is in sight, too!

When you log your weights, I am having hard time figuring out what's what! So, for your deadlifts, did you actually do 3 sets of 10 at 135 pounds? And, for your RDL's 3 sets of 10 at 65 lbs? If I am figuring it out right, why not say 3x10x135??

And, for the Lat Pulldowns, why is a mixed-grip bad? I do my first set underhand, my second set overhand, and my third set half under, and half over. How is that bad when that's what the book says to do??

Good point. I want to switch my way of logging weight when I start FL II. I wasn't sure if I should include the weight of the bar. So today, yes it was 3 x 10 x 135 if you include the 45lb bar and the two 45lb plates. And the RDL was 3 x 10 x 65 (45 lb bar plus 2 10lb weights)

As for if the mixed grip lat pulldowns are bad. I agree that they should be fine but I don't want to get my PT in trouble. When they say mixed grip do they mean one hand over and one hand under? That was what I had been doing. Then switching them on the next set.

missjane · 09-12-2007, 11:12 AM

No, it just means to mix the grip for each set.....one set over, next set under, etc. The book says if you are doing an odd number of sets to switch your grip from over to under or vice versa halfway through the last set.

Columbus_George · 09-12-2007, 11:56 AM

Quote:

Originally Posted by missjane

No, it just means to mix the grip for each set.....one set over, next set under, etc. The book says if you are doing an odd number of sets to switch your grip from over to under or vice versa halfway through the last set.

Ah! I think that is what my personal trainer got in trouble for. Having me do one hand under and one hand over.

missjane · 09-12-2007, 12:06 PM

Oh yeah, I can see where that would be a problem!!

Columbus_George · 09-14-2007, 12:22 PM

New Rules of Lifting – Fat Loss I Program Week 4 of 4 (Workout 3 of 3)

Workout A (6/6): Friday, Sep 14, 2007

Superset:

Squat :
1 x 10 x 155
1 x 10 x 135
1 x 10 x 135

Cable Seated Row:
1 x 10 x 125
1 x 10 x 125
1 x 10 x 120

Superset:

Supine hip extension:
3 x 10 x B

Dumbbell Push Press:
1 x 10 x 40ea (ea = each arm)
1 x 9 x 40ea (ea = each arm)
1 x 10 x 35ea (ea = each arm)

Superset:

Rotational Lunge:
3 x 10 x 20

Swiss Ball Crunch:
3 x 25 x B

(decided to do 25 of these instead of 10)

Post Workout Notes: Good workout.

One workout left in FL I

Fat Loss I, Workout B (6/6) will be this Monday, Sep 17th

Columbus_George · 09-14-2007, 01:02 PM

Quote:

Originally Posted by missjane

No, it just means to mix the grip for each set.....one set over, next set under, etc. The book says if you are doing an odd number of sets to switch your grip from over to under or vice versa halfway through the last set.

Now that I re-read the book on page 152. I am not so sure. It says...

"Mixed-grip" means a combination of overhand-underhand grip on the bar. Alternate on each set, so if you start with your right hand over the bar on the first set, it will be under the bar on the next. [that tells me right there that one hand is over and one hand is under during the set, otherwise why would they specify just the right hand?] If you are doing an uneven number of sets, change grips halfway through the final set so you get equal work for both sides of your body.

But I think I will do one set with both hands over and then the next set with both hands under anyway, since my personal trainer was catching hell for having people do it with one hand over and one hand under (I only have one more workout with these anyway).

missjane · 09-14-2007, 01:38 PM

Quote:

Originally Posted by Columbus_George

Now that I re-read the book on page 152. I am not so sure. It says...

"Mixed-grip" means a combination of overhand-underhand grip on the bar. Alternate on each set, so if you start with your right hand over the bar on the first set, it will be under the bar on the next. [that tells me right there that one hand is over and one hand is under during the set, otherwise why would they specify just the right hand?] If you are doing an uneven number of sets, change grips halfway through the final set so you get equal work for both sides of your body.

But I think I will do one set with both hands over and then the next set with both hands under anyway, since my personal trainer was catching hell for having people do it with one hand over and one hand under (I only have one more workout with these anyway).

Now that I've re-read it, I think you are definitely right!! Well, I didn't do it that way....LOL! But, I bet I would have gotten some strange looks by doing it that way, too! Oh well, all done with them now!!! I'm really sorry for the confusion. I totally intrepreted that differently. Boy, I sure feel stupid!

stingo · 09-14-2007, 01:48 PM

You're not alone lol. I did the "mixed grip" as one hand over, one hand under myself. The text would lead you to believe that that is correct, however it seems more sensible to alternate grips. (Of course if the former was meant, they could've specified a snatch grip pulldown, couldn't they?) Ah well... Live and learn...

stingo · 09-15-2007, 03:08 AM

I posted the question in the NROL FAQ section - Lisa was kind enough to reply.

Columbus_George · 09-17-2007, 04:43 PM

New Rules of Lifting – Fat Loss I Program -- Final Workout

FL I - Workout B (6/6): Monday, September 12, 2007

Superset:
Deadlift: 3 x 10 x 135 (two 45 plates plus the 45lb bar)

(Stuck with two 45lb plates. My form was improved on these my PT said.)

DB Incline Bench Press: 1 x 10 x 45, 1 x 8 x 45 and 1 x 7 x 40

(pretty much the same as last time I did these.)

Superset:

Bulgarian Split Squat: 3 x 10 x 22.5's

(Getting better at these. The FL II version with the DB press should be interesting.)

Mixed Grip Lat Pulldown: 3 x 10 x 105
(No problems with these. Weight seemed right. Did these as regular lat pulldowns since my PT was getting grief for having people do mixed grip lat pulldowns.)

Superset:

Romanian Deadlift n/a (I decided to skip these since my back was hurting and I was very fatigued and feared I might make things worse.Swiss Ball Lateral Roll: 3 x 10 x B

Post Workout Notes: Good workout. Was more tired than usual probably due to lack of sleep the previous night.

Fat Loss I completed!! Body weight definitely seemed to drop off faster during FL I than it did during the break in period. When I started working with my personal trainer in May I weighted around 215. As of today I am at 196. Not as mush as I had hoped, but I still need to work on my diet and do some aerobic work or metabolic overdrive on my lifting off days.

Since I have had back soreness as of late and I am finished with Fat Loss I, I will take the books recommendation of taking a week off before I start Fat Loss II.

Fat Loss II, Workout A (1/6) will be this Monday, Sept 24th.

stingo · 09-17-2007, 05:51 PM

Congratulations - and well done! Yes, the break is a really good idea - you'll be raring to go when Fat Loss II rolls around.

missjane · 09-18-2007, 03:36 AM

Yeah! Congratulations!!!

Columbus_George · 09-24-2007, 06:02 PM

September 24, 2007
NROL FLII A (Workout 1 of 6)

SUPERSET
Front Squat (Back Squats today instead)
12x135
12x115
12x115
I wasn't able to do the Front Squats today. Too much pain in my shoulders. I need one of those Sting Ray's. Instead today we just did the regular back squats.

Wide Grip Cable-Seated Row
12x85
12x100
12x105

Got up to 105 with these. No problems.

SUPERSET
Supine Hip Extension w/leg curl
12xbw
12xbw
12xbw

This was interesting exercise. I think I was doing them correctly.

BB Push Press
12x50
12x60
12x60

Started with a 50 pound BB, but that seemed to be not heavy enough and I moved up to 60 for the next 2 sets.

SUPERSET
Dynamic Lunge
12x25's
12x22.5's
12x20's

I think I started out with too heavy a weight and my form went to hell towards the end so I lightened the weight on the next sets.

Upper Body Russian Twist
12x8lb ball
12x8lb ball
12x8lb ball

No problems with these. Decided to use a 8lb ball.

I think the workout went well except for the Front Squats. I was disappointed I couldn't do those but the bar just hurt too much on my shoulders (and that was just the 45lb bar).

Next Workout: Wed Sept 26th, FLII B

Columbus_George · 09-26-2007, 11:33 AM

September 26
NROL FLII B (Workout 1 of 6)

SUPERSET
Snatch Grip RDL
12x135
12x135
12x135

These weren't too bad but I should have done these with less weight. Was very tired after I was done.

T push-up
12xbw
8xbw
6xbw

The first set of these went well, but as I started getting more fatigued from the deadlifts I was able to get all 12 reps in the the 2nd and 3rd sets.

SUPERSET
BSS w/OH press
12x10's
10x5's
8 xbw

I was at this point pretty tired from the first superset so these didn't go as well as I had hoped. I had to go with no weights in my arms on the last set (I did the movement).

Chin up (assisted)
12x105
12x105
12x105

SUPERSET
RDL w/ bent over row

12x20
12x20
12x20

Once again I was very tired so I decided to with wimpy 20 lb bar for these.

Lower Body Russian Twist
12xbw
12xbw
12xbw

The only issue I had with these is that I couldn't get my legs in a straight position when doing these. Need to work on that next time.

Post Workout Notes:

Overall I wasn't too happy with this workout. I only had 4 hours of sleep which probably didn't help and I also probably went too heavy on the deadlift weight. The subsequent exercises I did suffered as a result. Better luck next time.