The Biskit's NROL Training Log...

[dillytl]

That punkin stuff sounds yummy!!! I'll have to give it a try!

[gregl515]

Looking forward to seeing more of Tony G's workout for you.

[Biskit]

Hi guys, just posting a hello on the run. I will post today's workout tomorrow when I have the time.

Jill, I cannot believe you don't have canned pumpkin where you are. I'll ship you a case!

Tom, yes lots of mobility. Tony and Eric Cressey are big on the mobility stuff. I like it alot, and the workouts are awesome.

Have a good weekend, and yeah! Go PATS!!

Deb

[L'ilJ]

I'm sure another store has it. I shop at one of those smaller "gourmet" markets and sometimes they just don't stock everything. Pumpkin probably around the holidays only. I'll just get off my lazy ass and go to a Kroger or somewhere like that.

[Biskit]

Morning everyone. Since the weekend was a busy one, I had barely enough time to post. So today I'm posting Saturday's workout today along with this morning's work. So, settle back, and grab yer coffee, this is gonna be rivveting! (sp?)

Pre-work
Foam rolling:
- IT band/tensor fasciae latea
- Quads
- Hip flexors
- Hamstrings
- Adductors
- Thoractic extention
- Calves and peroneals (tennis ball)
- Lats
- Infraspinatus (tennis ball)

Seated 90/90 static stretch 15 per side
Kneeling RF/ITB stretch 15 per side
Supine bridge 1 x 12
Pull-back butt kick 5/side
Cradle walk 5/side
Squat-to-stand 1 x 8
Split stance broomstick pec mobilizations 10/side
X-band walks 12/per
Scap pushups 1 x 15
Reach roll and lift
Side-to-side leg swing
---------------------------------------------------------------------
Pre-work
Box jumps 4 x 6
Overhead medicine ball throw 4 x 8

A1) GBC Box Squats
(all weights are NOT including the bar, which is 65lbs)
Plates x 2
Set 1 50 x 3
Set 2 50 x 3
Set 3 70 x 3
Set 1 45 x 5
Set 2 45 x 5


A2) Chin tucks/scapular wall slides
3 sets x 8 of each


B1) Glute Ham Raise
3 x 8 x BW


B2) X-band walks
3 x 10 each side


C1) DB Walking Lunges
3 x 10per x 25


C2) Plank Row
3 x 30seconds x 15 each side


D1) Forward Sled Push
3 sets x 2 trips each x 225lbs


Thoughts:
GBC Box Squats are coming along. I have already done more weight than I did on my own.

Glute ham raises are getting much better, I can almost do all eight without a 'hand' back up. First time I did them I couldn't walk very well for the next couple of days. So I am very pleased with this improvement. Also, no sore hammies to boot.

Walking lunges with the plank rows wear me down, right before the sled push! But I like the sled pushes/hard as they are. Those really get the heart pumping!

That's Saturday.
---------------------------------------------------------------------
Next up! Today!

I won't include all the mobility stuff. Suffice it to say, I do it. But I did do most of the same stuff as above, just some variation here and there.

MONDAY: 1/21/08
A1) 1 arm DB push press
3 sets of 8 per side
20x8, 25 x 8, 25 x 8

A2) Chin-ups (slow eccentrics) Band assisted
4 sets of 5
BWx5

B1) Push-Ups (ALL THE WAY DOWN!!!)
3 sets 10
BWx10

B2) Seated Cable Row (neutral grip)
4 sets of 8
8.0 x 8, 7.0 x 8, 7.5 x 8, 7.5 x 8
had to dork around a bit for the right weights.

C1)Half Kneeling Cable Chop
3 sets of 10
9.0 x 10 x 3

C2) Prone Trap Raise
2 sets of 12
2 x 10 x 12 (2 5lb plates)

Optional: HIIT
10 minutes
11mins for 1.14 miles.

Thats all. I will post tomorrow's workout on time! I promise.
Betcha can't wait.

Deb

[LisaS]

what does GBC stand for in GBC Box Squats?

[Biskit]

Hi Lisa,

Did I say GBC! I meant GCB. Giant Cambered Bar. It's a different bar than a straight oly bar. This one has two perpendicular arms on each side that you hold onto.

Deb

[Chris-STL]

Hey, those workouts look great! I need to get back to doing my mobility work as a warmup.

Keep up the good work!

[LWilson212]

Hi Deb

Your workouts look great! You are lucky to have a trainer. I have to try the pumpkin recipe. I love cottage cheese and I'm excited for a new variation!

[stingo]

And especially the trainer you have - makes a difference I think both in motivation and results. Keep up the great work.

[Biskit]

Originally Posted by stingo

And especially the trainer you have - makes a difference I think both in motivation and results. Keep up the great work.

Thanks Tom. I am fortunate to have Tony available in my area to train with.

Originally Posted by Chris-STL

Hey, those workouts look great! I need to get back to doing my mobility work as a warmup.
Chris,

Keep up the good work!

MM takes time, but it's sure worth it. Thanks for checking in.

Originally Posted by LWilson212

Hi Deb

Your workouts look great! You are lucky to have a trainer. I have to try the pumpkin recipe. I love cottage cheese and I'm excited for a new variation!

Thanks! I worked out this morning, and will post that soon. Try the pumpkin stuff, it's great!

Deb

[Biskit]

Hello All,

Here is my Tuesday workout, today, Wednesday, is my off day.

Mobility first. As I said before, I won't always put this stuff in, it's a laundry list of foam rolling and mobility exercises.

A1) Trap Bar DL
Weight is listed as just plates [(x 2) I.e., 45 x 2 = 90]
4 sets of 6 reps
Set 1 35 x 6
Set 2 40 x 6
Set 3 45 x 6
Set 4 45 x 6

A2) Cross Body Lat Mobilization
4 sets x 8 each side

B1) Overhead DB Reverse Lunge
DB weight = 15lbs
3 sets x 8 each side

B2) Knee Break Ankle Mobilizations
4 sets x 10

C1) Pull-Throughs
3 sets of 12
Set 1 x 12 x 6.0
Set 2 x 12 x 7.0
Set 3 x 12 x 7.0

C2) Pallof Press
3 sets of 10 each side
Set 1 x 10 x 6.0
Set 2 x 10 x 5.0
Set 3 x 10 x 5.0

That's all folks. Good workout. The deads felt good, but my grip was going on the last set. But I held on. Literally.

Deb

[Biskit]

Hey Y'all

Working it all out...

Mobilty work
Foam roll that

Pre work- Rotational medicine ball scoop 4x8, Bird dogs 4 x 8

A1)Incline close-grip bench press
5 sets--3x5, 2x8
Set 1 65 x 5
Set 2 65 x 5
Set 3 70 x 5
Set 1 65 x 8
Set 2 65 x 8

A2)DB Chest supported row
4 sets x 10 reps x 25s

B1)Push ups
3 x 10 x BW

B2) 1 legged RDLs
3 sets x 10 each leg (*)
Set 1 x 25 x 10*
Set 2 x 30 x 10*
Set 3 x 35 x 10*

C1) Face pulls with ER (external rotation)
3 sets x 12
Set 1 x 7.0 x 12
Set 2 x 8.0 x 12
Set 3 x 9.0 x 12

C2) Prone planks (feet elevated)
3 sets x 30 seconds each
Feet elevated on 12 inch box

D1) Hanging chin-up iso pulls
2 sets x 10 seconds

HIIT) 10 minutes 1.13 miles


That was a tiresome workout today. Especially the close-grip presses to the rows to the pushups. Whew! But of course, the accomplishment is worth it. Did my intervals, and done.

I finally got my new Nike Free 5.0. I designed them myself on NikeID. They are like slippahs! Wickid pissah! (said with authentic Boston accent) It's nice to treat yourself once in a while. Plus, I find new gym/workout stuff sort of motivating.

Have a nice evening you guys!
Deb

[mel]

The numbers look good.

The shoes are exciting!

Have you tried alternating your grip on the dls?

Keep up the great work Deb!

mel

[Biskit]

Originally Posted by mel

The numbers look good.

The shoes are exciting!

Have you tried alternating your grip on the dls?

Keep up the great work Deb!

mel

Yes Mel, the shoes are exciting, and fun.

The deadlifts are with a trap bar, so alternating the grip isn't doable...

You meant deadlifts right?

thanks for checking in...

Deb

[md7aero]

Hi Deb-

I just recently found your log and was intrigued because a week or so ago I started working with Tony G as an online client. I've been super impressed so far and from the looks of your program we're doing a lot of similar stuff.

Right now I'm finishing up school in the midwest but we (wife and I) used to live in Worcester and are hoping to make it back east when we're done out here.

Anyway... just wanted to say I enjoy reading your log and keep up the good work!

Mike