The Biskit's NROL Training Log...

[md7aero]

I'm with you on the lunges... although Tony has me doing barbell reverse lunges with a front squat grip. They're brutal.

What's the story behind the GCB? I've seen pictures, but never had the pleasure of using one. It looks like some sort of medieval torture device to me... how is the training effect different than normal box squats with a straight bar?

[Biskit]

Thursday's workout...

As always, foam rolling, mobility stuff. This part usually takes a good 10-15 minutes, but so worth it in the long run.

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

A1)Incline close-grip bench press
6 sets--3x5, 2x8
Set 1 65 x 5
Set 2 65 x 5
Set 3 65 x 5
Set 1 55 x 8
Set 2 55 x 8
Set 3 60 x 8
(Tony has my sets increased today, to 6 instead of 5. Weight adjusted to get me through it)

A2)DB Chest supported row
5 sets x 10 reps x 25s
(sets increased today here as well, from 4 to 5 sets)

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 25 x 10*
Set 3 x 25 x 10*
(arggh, these were killing me today. I really need to focus to finish. Balance is a bit shaky at times, but I am getting better. The first few weeks I did these, I totally dorked out, (last week especially But I am getting them now..!

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
(I like these...Tony gave me some pointers on form, and I really feel them in my upper back between my shoulders.)

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 on the elliptical.

The single leg stuff is hard, but so good I know. Hey! There is hope, a guy at the Y I see all the time, was reading the TNT book and doing the workouts from it. He's in great shape already, but wants more! Cool!

Again, workouts are going well. I really like getting through the week alone, only to work out with Tony's guidance on Saturday.

So I am up-to-date for now. Will post Saturday's stuff *hopefully*, tomorrow or Sunday!

Deb

[Biskit]

Originally Posted by L'ilJ

NIce workout! Every time I do pull-throughs I'm so funkin' sore the next day. That's a good thing I guess.

Hi Jill! The pull-throughs are great aren't they??? I do feel a bit wierd doing them, Tony says "... it looks like you're humping an elephant when you do them, so expect some odd stares...!" Ahhh, yeah. Who cares!

Thanks for checking in.
Deb

Originally Posted by md7aero

I'm with you on the lunges... although Tony has me doing barbell reverse lunges with a front squat grip. They're brutal.

What's the story behind the GCB? I've seen pictures, but never had the pleasure of using one. It looks like some sort of medieval torture device to me... how is the training effect different than normal box squats with a straight bar?

I've done the barbell reverse lunges too. Those are tough work!

GCB. Good question. According to what Tony has said before is that the cambered bar tends to be much easier on the shoulders and provides a different training stimulus as compared to a regular “straight” bar. The damned thing weighs 65lbs too! So, for newbies or not-so-newbies, it is easier on your shoulders too. For me, it's not my shoulders in question, but most likely my newbie-ness!

I'll ask him again tomorrow for more information.

Deb

[SpacecityPaula]

Just stopping in to say hello!

[dillytl]

Lookin' awesome, Deb!!!!

[Biskit]

Originally Posted by SpacecityPaula

Just stopping in to say hello!

Hi Paula, thanks for stopping by.

Originally Posted by dillytl

Lookin' awesome, Deb!!!!

Thanks! I hope I do look awesome in time for the beach!

[Biskit]

Another awesome workout today with TG. Talked a bit with EC too about supps and fish oil and such. Great guys both! I could spend all day there. Today I practially did!

OK workout time.

Pre-work
Box jumps 4 x 6 I'm up to a 15" box.
Overhead medicine ball throw 4 x 8

A1) GBC Box Squats
(all weights are NOT including the bar, which is 65lbs)

Set 1 40 x 3
Set 2 50 x 3
Set 3 50 x 3
Set 1 45 x 5
Set 2 40 x 5
Set 3 40 x 5

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

B1) Glute Ham Raise
4 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 20 each side

D1) Forward Sled Push
3 sets x 2 trips each x 270lbs (6 plates)

Thoughts:
The only think I struggle with is the box squats. Tony makes me pause each time on the box. This is tough. I am getting better though. Form is crucial on these, and Tony's right there watching me like a hawk.

The glute ham raises are also very tough, but they're coming along. Will be changing my stuff up a bit after next week is done. Looking forward to some different stuff.

Good weekend to all.

Deb

[L'ilJ]

I'm so jealous that you get to workout w/Eric and Tony. Looks like you got worked pretty hard too. You'll see improvement on the GHRs pretty quickly.

[Biskit]

Originally Posted by L'ilJ

I'm so jealous that you get to workout w/Eric and Tony. Looks like you got worked pretty hard too. You'll see improvement on the GHRs pretty quickly.

Thanks Jill. Those are two pretty awesome guys. I talked to Eric a lot about a few things on Saturday. He is so intense about all of this, and informative as well. Always takes time to answer any questions, and teach at the same time. He's a really nice guy.

Tony also. He is an awesome trainer. He motivates me, and pushes me when I need it. He is a stickler on form! He is dedicated, even to someone like me, (newbie, old broad) and it shows. I have had to re-learn alot of things I thought I was doing right. But that was my reasoning for finding a personal trainer. I felt like I needed a teacher. I am so happy I found these guys.

The GHRs are tough. I thought I had them one week, and then the next--poof! I'm wierd like that. Tony has to be there at the bottom of the movement to give me a tap back up. It is such a great exercise, and I know I'll get it eventually. 4 sets of eight reps, after 6 sets of box squats, I was ready to call it a day! Ha ha! Not quite~!

Thanks for checking in, and your encouragement.

Deb

[mel]

Deb all of the workouts look sooo good. I am so jealous of all you are learning about form. Sounds like you are going to have some rock hard legs for the beach LOL.

mel

[Biskit]

Originally Posted by mel

Deb all of the workouts look sooo good. I am so jealous of all you are learning about form. Sounds like you are going to have some rock hard legs for the beach LOL.

mel

Hey Mel,

Thanks, I sure hope so! These legs are stubborn, but so am I!

Girl! I love that handstand pushup picture! Wow! How did you learn that?

Deb

[dillytl]

Deb - looks like another awesome workout!!!

[Biskit]

I am falling behind a bit again. This post will include both Monday and Tuesday workouts. I notice this week begins a bit of a de-load phase. Less sets on some exercises. Tony will be writing me a new program for next week. Should be interesting to see what he does.

MONDAY: 2/11/08
A1) 1 arm DB push press
3 sets of 8 per side
25x8, 30 x 8, 30 x 8

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

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

B2) Seated Cable Row (neutral grip)
3 sets of 8
8.0 x 8, 90 x 8, 9.0

C1)Half Kneeling Cable Chop
2 sets of 10
Set 1 8.0 x 10
Set 2 9.0 x 10

C2) Prone Trap Raise
2 sets of 12
2 x 20 x 12 (2 10lb plates)

No time for HIIT today. Had a meeting to go to.




Tuesday February 12, 2008

A1) Trap Bar DL Weight is x 2, i.e., 35 = 70lbs
I don't know what the trap bar weighs.
3 sets of 6 reps
Set 1 70 x 6
Set 2 90 x 6
Set 3 90 x 6

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

B1) Overhead DB Reverse Lunge
3 sets x 8 each side
Set 1 15 x 8*
Set 2 20 x 8*
Set 3 20 x 8*

B2) Knee Break Ankle Mobilizations
3 sets x 10

C1) Pull-Throughs
2 sets of 12
Set 1 x 12 x 7.0
Set 2 x 12 x 7.5

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

HIIT on the tready for 11 minutes. 4 intervals. 1.06 total miles.

thass all folks.
Deb

[UConnJulie]

Nice work Deb ... I'm jealous too FWIW ... one, I'd love to have a trainer ... and two it would be great to be in a nice facility and work with Tony (and/or Eric). Someday ...

[Biskit]

Originally Posted by UConnJulie

Nice work Deb ... I'm jealous too FWIW ... one, I'd love to have a trainer ... and two it would be great to be in a nice facility and work with Tony (and/or Eric). Someday ...

Hi Julie,

Well, I don't know what to say! So many people have commented on my luck in finding Tony and Eric. I never realized I could be this lucky!

Deb