BoM's Away - Page 22 - JP Fitness Forums

K-Court · 04-02-2008, 04:49 PM

I actually hold the DB closer to my chest than in the video. Not sure now that I'm doing it right.

My biggest problem is really ensuring that my shoulders and back don't round, which is the tendency as the weight goes up, especially in the latter reps.

Mahler · 04-02-2008, 05:03 PM

Looks solid, Rob. I have to try the goblets sometime. I have not done those is ages.

K-Court · 04-02-2008, 11:24 PM

NROL Fat Loss I, Workout B-6

Superset (with full rest)
Deadlift
3X10 @ 225

DB Incline Bench Press
3X10 @ 60s

Superset (with full rest)
Bulgarian Split Squat
3X10 @ 30s

Lat Pulldown (mixed grip)
3X10 @ 150

Superset (with full rest)
Romanian DL
3X10 @ 175

Swiss Ball Lateral Roll
3X15

Comments: Jeez, I don't know what happened tonight but I had no friggin' energy whatsoever. Even before I left home, I was seriously thinking of scrapping the w/o but then said to myself ... "Mahler would be there!"

So I went. But, man, I just dragged myself from one lift to the next. By the time I hit the RDLs, I was seriously thinking I was going to pass out. Needless to say, as the w/o went on, the 45 sec RIs tended to stretch out a little, but oddly enough virtually all my numbers went up from last time. Go figure. Anyway, I'm pleased with the end results, just not the manner in which they were achieved. So that's it for NROL Fat Loss I. I REALLY have to figure out what's in the works next. I only have till Friday to make that decision!

RedWifey · 04-03-2008, 07:16 AM

I experienced the same drag on Tuesday...just didn't want to do it, nor did I feel good doing it. But I did anyway because "I always feel better afterward and am glad I did."

Good job on getting there and using more weight!

RedLefty · 04-03-2008, 07:30 AM

Dude, you're at the end of a Cosgrove fat loss program. You're supposed to be semi-suicidal by this point.

Phaedrus49er · 04-03-2008, 08:48 AM

You'd do it for Randolph Scott.

RacerBill · 04-03-2008, 01:16 PM

Quote:

Originally Posted by K-Court

I actually hold the DB closer to my chest than in the video. Not sure now that I'm doing it right.

My biggest problem is really ensuring that my shoulders and back don't round, which is the tendency as the weight goes up, especially in the latter reps.

Can't see the vid here at work, but I remember Bill Hartman's demonstration. DB is held close to the chest so I'm pretty sure you're doing them right. When I was doing them, I used the old DBs at the Y and ended up with rust stains on my white T-shirt.

Glad to know I'm not the only one who thinks of Mahler when the motivation's lagging. We need "WWMD" bracelets!

RedLefty · 04-03-2008, 01:36 PM

For somebody with really big mobility issues, holding the weight farther out in front helps them sit back into the squat. Obviously the weight would have to be kept pretty light.

If Rob can hold the 85-pounder out at arms' length for goblets, he's in the wrong profession.

K-Court · 04-03-2008, 04:09 PM

Quote:

"I always feel better afterward and am glad I did."

Me too.

Quote:

You're supposed to be semi-suicidal by this point.

Good point! Well, he succeeded once again!

Quote:

When I was doing them, I used the old DBs at the Y and ended up with rust stains on my white T-shirt.

I'm glad I'm not the only one with white Ts with permanent weights grime on them!

Quote:

If Rob can hold the 85-pounder out at arms' length for goblets, he's in the wrong profession.

Oh, believe me, it was snug up against my chest!

K-Court · 04-03-2008, 04:11 PM

Yet Another Non-NROL Lunchtime Workout

Stationary Bike 15 minutes

Miscellaneous back/hip exercises/stretches recommended by physio

Triset (with full rest):
EZ Bar Preacher Curl 2X12 @ 68
Triceps Pushdown with rope 2X12 @ 25kg
Ab Wheel: 2X12

CAchief · 04-04-2008, 02:23 PM

how long does it take to finish those stretches?

K-Court · 04-04-2008, 04:49 PM

Usually 10 - 15 minutes. Most of it aren't stretches though - more specific exercises to target the small muscles in my lower back that are not firing properly. Fun stuff.

K-Court · 04-04-2008, 04:53 PM

(Adapted and Extended) NROL Fat Loss I, Workout A-7

Superset (with full rest)
Goblet Squat w/ DB (in lieu of back squat)
3X8 @ 90 DB

Cable Seated Row
3X8 @ 180

Superset (with full rest)
Supine Hip Extension
3X30

DB Push Press
3X8 @ 50s

Superset (with full rest)
Rotational Lunge
3X8 @ 35s

Swiss Ball Crunch
3X20 @ 45

Comments: Well, I couldn't get my act together to figure out a new program so I just went in and did the A workout from NROL Fat Loss I but lowered the rep scheme to 8 reps per set. The program had gone 15 to 12 to 10 so this seemed like a natural progression. Everything felt good. I'm really concentrating on firing my lower back muscles properly and that seems to be helping. So far, so good.

(As an aside, I confirm what others have said .... Alwyn's A workouts tend to be easier than his B workouts. It felt like I got a bit of a break today, which was good since I'm still suffering a bit from the last B workout!

RacerBill · 04-05-2008, 03:17 PM

Nice. I'm not sure I could get a 90 lb db into position for a goblet squat. Yur gunz r hyooge.

Good job improvising a workout plan, too.

liftintexas · 04-07-2008, 06:51 AM

Glad to see still doing well, post-injury, Rob.

any insight on the new program over the weekend?

K-Court · 04-07-2008, 10:51 AM

I think I'm just going to jump into Fat Loss II .... though looking at that workout B, I must be a masochist or something ...

Mahler · 04-07-2008, 10:56 AM

Quote:

Originally Posted by K-Court

I think I'm just going to jump into Fat Loss II .... though looking at that workout B, I must be a masochist or something ...

Join the club. I think NROL should carry a disclaimer on the cover. FOR MASOCHISTS ONLY.