In preparation for FLII, I am trying to figure out the best way for me to do front squats. So far, I tried the basic elbow out grip and it was hard. Tonight, I am going to try again at the end of my workout...just a couple reps to get prepared for FLII. I am thinking of trying the Manta Ray or Sting Ray (can't remember which is which) attached to the bar. It seems that may work for me. I'd love to hear anyone else's experiencing using it for Front Squats vs just a regular grip or arms-crossed grip.
In preparation for FLII, I am trying to figure out the best way for me to do front squats. So far, I tried the basic elbow out grip and it was hard. Tonight, I am going to try again at the end of my workout...just a couple reps to get prepared for FLII. I am thinking of trying the Manta Ray or Sting Ray (can't remember which is which) attached to the bar. It seems that may work for me. I'd love to hear anyone else's experiencing using it for Front Squats vs just a regular grip or arms-crossed grip.
Since the gym I work out at has no barbells or squat racks, I've been using a functional trainer to do the front squats. Seems to work out ok.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Anyway you can get them up is good. I think I tried the Manta Ray. I believe it is for back squats. It was nice.
OK, then the Sting Ray must be for the front. I think I'm actually going to try the one for back squats tonight, just for the heck of it. I've just been using a pad on the olympic bar, but I want to see if I like what I call "the blue things" better!
Last workout A of FLI! Here is my progress
SQUAT - from 45 lbs to 70 lbs
CABLE SEATED ROW - from 40 lbs to 60 lbs
DB PUSH PRESS - from 12.5 lbs to 15 lbs
ROTATIONAL LUNGE - from BW to 10 lbs
I'm happy!
Also, I tried both the Sting Ray and the Manta Ray tonight for squats. I really liked them both, and I am especially confident now for my FLII Front Squats coming up. The Sting Ray made me feel very comfortable with the Front Squat....big difference for me.
One more FLI B workout and then on to FLII! Measurements and weight coming up on Sept 16.
I had a bit of a bad weekend food-wise. My last workout was on Thursday and I didn't workout all weekend. Soooo......tonight will be my LAST workout of FLI. I plan to move right into FLII with very little time off, if any. I really don't feel I need a break after only 4 weeks. My next weigh-in and measurements date is this Sunday, so I need to be very focused this week.....hopefully work in HIIT/metabolic overdrive sessions on non-lifting days all week.
Also, tonight will be my first workout of FLI B with gloves and I think it will make a huge difference. The callouses and grip problems have been an issue for me all thru FLI-B -- especially the deadlifts and pulldowns. I got these gloves, based on a recommendation. I'll let you know how it goes when I am done tonight!
September 10 NROL FLI B (Workout 6 of 6) Yeah! FLI is DONE!
SUPERSET Deadlift
10x75
10x65
10x65
Increase here with 75
DB Incline Bench Press
10x17.5
10x17.5
10x17.5
SUPERSET Bulgarian Split Squat
10x5
10x5
10xBW
As always, my hardest one!
Mixed-Grip Lat Pulldown
10x55
10x50
10x50
Increase with the 55
SUPERSET Romanian Deadlift
10x55
10x45
10x45
Increase to 55
Swiss Ball Lateral Roll
15xbw
15xbw
15xbw
FLI is DONE! I didn't go out with a bang as I would have liked, but I think my poor diet over the weekend played into how I felt today. But, overall, I am very pleased with my progress! The new gloves are still questionable. I need to try actual gloves, too. I'm still not sure what is going to be most comfortable and useful to me.
Here are my start and end stats for workout B:
Deadlift: From 45 lbs to 75 lbs DB Incline BP: From 12.5 lbs to 17.5 lbs BSS: From barely being able to do them (!) to being able to do them with 5 lbs! Lat Pulldown: From 40 lbs to 55 lbs RDL: From 45 lbs to 50 lbs (still working on grip here)
Wow, after my last FLI workout on Monday, I have not felt the greatest. I managed to get in a HIIT session and an Abs class on Tuesday (though, barely), and the last three days I have rested. I wasn't planning on taking a break after FLI since it was only 4 weeks, but I sort of did! After feeling crappy on M-W, I decided on Thursday, maybe the TNT diet was wreaking havoc on my intestines, so I just decided to eat what I wanted. I admit my diet wasn't so great yesterday or today, BUT I do feel better! So, tomorrow morning I am going to hit the gym and try FLII for the first time.
As for the diet, now I am not so sure what to do. I may go back to TNT to try and rule out whether it was or wasn't the problem. Or, maybe I'll have to try something else.
On a good note, I saw my parents tonight for the first time in six weeks and my Dad really noticed a difference in me. So, something must be working!
Weigh-in and measurements on Sunday, so I am hoping I will be pleased.
SUPERSET Front Squat
12x45
12x45
12x50
I wasn't sure what weight to start with here. I ended my squats in FLI at 75 lbs, but I thought I'd better see where I am with the Front Squat. Definitely a different feeling than the squat. I really could feel it in my hip flexors more. I like using the Sting Ray a lot.
Wide Grip Cable-Seated Row
12x55
12x60
12x65
I was surprised that that the wide grip allowed me to go heavier on these.
SUPERSET Supine Hip Extension w/leg curl
12xbw
12xbw
12xbw
BB Push Press
12x35
12x40
12x40
Found this easier than the DB Push Press
SUPERSET Dynamic Lunge
12x7.5's
12x10's
12xbw
I went to BW for the last set to really work on form and depth of the lunge. Plus, I remember not too long ago when I couldn't do 24 reps of lunges at BW and now it's a piece of cake. Went nice and deep, too. Yeah!
Upper Body Russian Twist
12xbw
12xbw
12xbw
Good first workout of FLII, especially since I hadn't been feeling so hot the last few days.
This workout SUCKED today. I don't know where my head or my body was at today, but I could NOT pull it together. I am embarrassed to post it. It was so bad that I am going to have to add an extra workout at the end of FLII to make up for this one. I just got my diet back on track after a few bad days and I think my stomach was protesting and I just felt BLAH!
SUPERSET Snatch Grip RDL
12x60
12x65
12x70
Here I wasn't too upset...so far, so good.
T push-up
12xbw
12xbw
12xbw
I did these on the Smith Machine and I put the bar pretty low, so still doing OK......UNTIL......
SUPERSET BSS w/OH press
12x5's
10x5's
12xbw
UNTIL these! Forget the OH press....didn't happen....not even close.
Lat pull down
12x55
8x55
????????
I completely SKIPPED the third set for no reason.....I just plain forgot and moved on. My plan was to drop back to 50 for the third. Oh well. DUH.
SUPERSET RDL w/ bent over row
8x45
10x30 (switched to dumbbells)
10x30
I wasn't expecting find these so difficult. And, I was starting to like RDL's. Now, not so much.
Lower Body Russian Twist
12xbw
12xbw
12xbw
These I anticipated being rather easy. WRONG. I could FEEL how bad I looked doing these. UGH!
OK, I guess I just move on from here. It's just one bad day. I'm going to finish out the day strong by eating on track all day. Tomorrow, I am going to hit the gym for some metabolic overdrive/HIIT.
Don't sweat it Jane. It happens sometimes. Just eat well today and try again next time. Those B workouts are a bitch! If you think about it, even if you're unhappy with the workout...at least you DID a workout today right?
I'd chalk up missing the last set of pulldowns to oxygen deprivation. And just about EVERYONE looks pathetic when they first try the lower body twist - I know I did lol. Don't lose heart though - this is a tougher workout than Fat Loss I but you'll get it - just hang in there.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Lower Body Russian Twist
12xbw
12xbw
12xbw
These I anticipated being rather easy. WRONG. I could FEEL how bad I looked doing these. UGH!
So, there is a progression to these, I'm not sure if it's in the book. Basically, the more your legs are stretched out the harder it is, so usually you start (if you can't do legs straight) with knees bent 90 degrees, then 45 degrees, then straight legged. If that helps at all....
Last night I got in a session of the metabolic overdrive. I did 9 rounds of 2 minutes lower intensity and 1 minute high intensity.
For those of you who do a similar type of workout (HIIT/afterburn/metabolic overdrive), how high do you normally see your heartrate get during those 1 minute intense periods?
Last night I got in a session of the metabolic overdrive. I did 9 rounds of 2 minutes lower intensity and 1 minute high intensity.
For those of you who do a similar type of workout (HIIT/afterburn/metabolic overdrive), how high do you normally see your heartrate get during those 1 minute intense periods?
Depending on what I'm doing for my intervals (rope jumping, running, box jumps, burpees etc), I tend to hit the 170s and at times the 180s ! That's just me though.
. Those BSS/OHP are fun.
! That's just me though.
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