Good workouts. You'll come to love the lunges. They are hard at first but you will get better at them. Eventually you will enjoy the split squat/step up supersets Alwyn has so generously written in. The pain is exquisite.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
I'm just so happy I was able to do the COMPLETE workout last night. I really concentrated on using my glutes more than my quads on those step-ups and it worked. It was hard, but I did it!
And, I'm so happy to have graduated to the olympic bar this week on both my squats and DL's. Now, all I have to nail on my last break-in Workout A are those static lunges, and I'm confident I can do it!
Thanks for visiting my log. Good luck on your workout! That's cool we are in the same point in the program.
I am on Break-IN B again tomorrow morning which means I also have to do those darn static lunges! Arrrghh!! The burning pain!! :-)
Good luck.
I am doing Break-In B on Monday, A on Wed and finally B again on Friday. Then a week break then I start FL 1 on Mon, Aug 20th. When are you starting FL1?
Today was my last workout A for break-in! Woo hoo! And, I finally nailed the lunges!
NROL Break-In Workout A (last time!)
Squat
15 x 45
15 x 45
Superset Static Lunge with 2pt DB row elbows out Lunge
15 x bw
15 x bw
(This was major for me!)
DB Row
15 x 20
15 x 20
(went up in weight on this and managed all reps without a problem, so will try 22.5 or 25 next time)
Superset Push-ups with Swiss ball crunch Push-up
15 x bw - incline on Smith Machine Bar
13 x bw - incline on Smith Machine Bar
(I lowered the bar again from last time and managed all but the last 2 reps -- hard, but making progress)
SB Crunch
20 x bw
20 x bw
My goal in break-in was to be able to complete all workouts entirely and it looks like my last workout B will be this week and then on to FL I. Yeah!
Even though I was so stoked about finally being able to do the lunges without any lingering DOMS or problems, I have to say there was a girl doing lunges at the gym who is pregnant. I'm not sure how far along, but far enough that it's obvious she is pregnant! She was doing dynamic lunges FOREVER! Perfect form! She must have done 100 of them. Oh well, maybe she was my inspiration for getting mine done today!
Also, there is an older guy at the gym. I think he just started working out from what I can see. I could tell he was always flying by the seat of his pants, throwing weight around, lifting too heavy, etc. Well, today, it caught up to him. He was bench pressing and totally lost it. I didn't see exactly what happened, but the bar came crashing down and he was all twisted up. I think he was hurt pretty bad. Luckily, the fitness center where I work out has an emergency room right there (pretty convenient, eh?!). I'm fairly certain that's where the trainers were taking him in tears.
Great job on your workouts though. As the book suggests, take a week off between BreakIn and Fat Loss I - you'll be more than ready to tear into it then.
Well, I've had a tough few days personally, and I've decided that I need to put all of my focus on myself so I can keep my mind on something else. Since my last weight workout was last Tuesday, I'm going to start FLI on Monday. I have grocery shopped and cooked all weekend to start strictly on TNT. So, that's the plan, and I am ready. I think Break-In got me in the mindset, and now it's time to really get serious. I can't let outside issues get in the way of my goals.
Good progress so far Jane. You're going to tear FL1 apart, it's got nothing on you.
Stay focused, and BE TOUGH! You can do it!
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
You'll be better able to handle outside issues if you're taking care of yourself. So, stick with it, hope things get smoother, and until then don't forget that if you don't take care of you, you can't take care of much else either.
SUPERSET Squat
15x45
14x45*
15x45
*got a bit light-headed and didn't want to drop the bar, so stopped at 14 to catch my breath. I know I could do more weight, but not quite yet at the 15 rep level.
Cable-Seated Row
15x50
15x40
15x40
I wasn't sure what weight to use on these, and I think I will do 45 next time and cut it down the middle of the weights I used this time
SUPERSET Supine Hip Extension
15xbw
15xbw
15xbw
DB Push Press
12x15's
15x12.5's
15x12.5's
This move didn't feel quite right to me. I think I need to practice and look at some videos of someone else doing it.
SUPERSET Rotational Lunge
15xbw
15xbw
15xbw
I tried to do the rotation, but eventually just settled in to regular dynamic lunges. On the last set, I finished the 2nd half of the set with static lunges. I am really still working on my lunges, and BW is all I can handle thus far. But, I am making progress
All in all a good workout! My heart rate was really high during the last two sets of squats and during all three sets of lunges. I am assuming this will get better as I get stronger.
Today was also my 2nd day of TNT diet, and I am doing very well on it. I am planning ahead for all of my meals and I am confident that the diet, combined with NROL, will help me reach my goals.
Keeping focused on my workouts has allowed me to NOT focus on all the other crap going on in my life right now, which is a good thing.
Nice job Jane. I start this in a week. How much time did it take you to get through the workout?
Hi George:
I should have timed it more exact, but I think about 45 minutes. I was pretty exact on the 75 second rests, too, as the gym was pretty quiet and nobody screwed up my supersets.
And, I really should have stayed and did some intervals on the treadmill, as I won't be able to hit the gym tomorrow. I don't know why I didn't think of that when I was there!
Yeah it took me a while to get the push presses down. I hold the weights ready to do a regular press, the squat a little and push up with my legs to give momentum to the press, ending in a standing position on my toes. I hated them at first but now that I'm getting the hang of them I'm beginning to see their merit.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
And, I really should have stayed and did some intervals on the treadmill, as I won't be able to hit the gym tomorrow. I don't know why I didn't think of that when I was there!
So go outside and do some wind sprints.
(like how I say that ignoring that it's summer in half the world and you can't MAKE me get outside to run?)
:p
August 16 NROL FLI B (Workout 1 of 6) - WOW, this was hard!!
SUPERSET Deadlift
15x45
15x55
15x55
DB Incline Bench Press
15x12.5's
15x12.5's
15x12.5's
SUPERSET Bulgarian Split Squat
15xbw
10xbw
8xbw
OMG! These are so hard! I didn't manage all the reps, but I WAS challenged. I will work diligently to nail these by the end of FLI. I hope I can eventually add weight.
Mixed-Grip Lat Pulldown
15x40
15x40
15x40
SUPERSET Romanian Deadlift
10x55
11x45
------
I was really looking forward to these because I thought I would like these more than the deadlifts at the start. And, I think I DO, but I had a hard time keeping my grip since the bar never goes back to the ground. I have some serious callouses going on. Maybe I should try to find some gloves?
Swiss Ball Lateral Roll
15xbw
15xbw
15xbw
WHEW! I am beat.
Day 5 of TNT diet and doing well. I finally picked up a measuring tape, so I will take my measurements later tonight. Right now, I am off to make me a taco salad (no shell of course!).
Chalk helps with grip, makes your hands a bit more sticky... and there's chalkless chalk you can get at places like REI (in the climbing section) that don't get so dusty. Gloves will help too, esp if you don't want the calluses... I just deal with them so long as they're not too bad.
Your grip will just improve naturally with time. A underhand or mixed grip will hold a bit longer than an overhand grip. If you rack the bar somewhere near your start position you can set it down and pick it back up after a sec of resting your hands. You can set the bar on the ground too, you just have to pick it back up. I usually write my reps as 4+3 or whatever if I pause in the set like that, and work to get a bigger number in the first spot (meaning I held it longer) until the whole set is done without stopping.
I had a sticking point at 95 for a bit, but now I'm good and almost can hold 125 through my whole set. So don't worry, it'll improve.
SUPERSET Squat
15x45
15x45
15x45
I may try to up the weight next time on the squats, or else try to squat a bit deeper at the same weight
Cable-Seated Row
15x45
15x45
15x50
I was pleased I went up in weight on these from last time
SUPERSET Supine Hip Extension
15xbw
15xbw
15xbw
DB Push Press
15x12.5's
12x12.5's
10x12.5's
I don't know what happened here! I've never been good at overhead pushes, but I can't believe I crapped out on 12.5's.
SUPERSET Rotational Lunge
10x5
13x5
15x5
I added weight to the lunges for the first time here. I'm pretty happy with the results. I know I've improved here, for sure.
Good workout. Heart rate up a good part of the time. I really need those 75 seconds most of the time -- especially after the lunges and the squats. I am looking forward to the drop in reps when I do this workout next time and hope to increase weight when that happens, too.
TNT diet going good -- I FEEL like I have dropped some fat. The scale doesn't say so, but I know that's not a good representation, truly.
I'm REALLY trying! But, it's just not anything I'm used to at all! I'm trying to maintain good control of the DB's and use my legs at the same time, and I just can't seem to get it in synch! Do you actually jump a little bit or just work from a bent knee to a straight knee position? I tried to come up on my toes, but then my balance seemed to suffer when the db's were over my head. I'll just keep working on it!
I'm REALLY trying! But, it's just not anything I'm used to at all! I'm trying to maintain good control of the DB's and use my legs at the same time, and I just can't seem to get it in synch! Do you actually jump a little bit or just work from a bent knee to a straight knee position? I tried to come up on my toes, but then my balance seemed to suffer when the db's were over my head. I'll just keep working on it!
It took me a while to synchronize everything properly, and even now I have to do a rep or two to get the form down first. I bend my knees/do a small squat and end up on my toes at the end of the movement. Just be patient, and it will come together in time.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
SUPERSET Squat
12x55
12x55
12x55
Upped the weight here with the decreased reps
Cable-Seated Row
12x50
12x55
12x55
Went up again on these
SUPERSET Supine Hip Extension
12xbw
12xbw
12xbw
DB Push Press
12x15
12x12.5's
12x12.5's
Increased weight AND managed all reps this time. Form improving.
SUPERSET Rotational Lunge
12x5
12x5
12x5
Very nicely done, I must say. It's getting where I really feel in the groove doing these lunges and I can't believe I am saying that! And, to have done 36 reps on each leg AND with weight (albeit small) is no small feat for me!
)
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