The Biskit's NROL Training Log...

[L'ilJ]

Hey Deb. Is the new gym a chain or is it just a super cool local place? I belong to two gyms. One where I do my olympic lifts and the other a chain gym close to home for convenience. The chain gym is Lifetime Fitness and it's really nice. Sort of what you're describing.

Workouts are looking great!

[md7aero]

Hey Deb-

How would you compare what Tony has you doing w/NROL4W? I was doing programs out of the original NROL before, but I find I really enjoy the variety of what Tony writes for me.

I do go to ND, although my days here are numbered. I'll finish up my program in May, and then in June my wife and I are moving to Maine! As much as I love the school, we're definitely ready to get out of here and back to New England.

Mike

[Biskit]

Originally Posted by L'ilJ

Hey Deb. Is the new gym a chain or is it just a super cool local place? I belong to two gyms. One where I do my olympic lifts and the other a chain gym close to home for convenience. The chain gym is Lifetime Fitness and it's really nice. Sort of what you're describing.

Workouts are looking great!

Hi Jill,
No, the new gym isn't a chain, at least as far as I know. I like it just because I can do more with my workouts now. It has space and all the equipment I could ever need. Tony can more easily tailor my program as well. The Y was limited on what I could do. I will miss the Y for certain things, I've been a member there for years. But, my needs are changing and the Y is not what I need anymore.

Originally Posted by md7aero

Hey Deb-

How would you compare what Tony has you doing w/NROL4W? I was doing programs out of the original NROL before, but I find I really enjoy the variety of what Tony writes for me.

I do go to ND, although my days here are numbered. I'll finish up my program in May, and then in June my wife and I are moving to Maine! As much as I love the school, we're definitely ready to get out of here and back to New England.

Mike

Hi Mike,

I was doing NROL4M not women, so I cannot compare. I don't really know how to compare the two. Tony (and Eric) have thier own approach to training and dynamic mobility as a whole. I didn't get that from NROL. It may have been there, just not as clear. I learned alot from NROL, and I recommend it to any and all that will listen to me. It is a great resource and guide.

Congratulations with school. Sounds like you're ready to come home. Welcome back!, Umm err, well in May. Nice time to come back. Cold and icy right now.

By the way, I had a great workout yesterday and I left my log upstairs. I am going to post it later. Promise.

Deb

[Biskit]

Hi guys,
Saturday's workout. A bit late, but here it is.

Foam rolling and dynamic stuff always first.

Pre work: High knee skips, 4 x 20 yards, X-band walks 3 x 10 each.

A) Speed pulls (trap bar)
30 seconds rest in between
6 sets x 2 x 115
Then 2 x 3
Set 1 165 x 3
Set 2 170 x 3

B1) SSB free squats (Safety Squat Bar)
Set 1 90 x 6
Set 2 90 x 6
Set 3 90 x 6
(A bit better on these today)

B1) Overhead Lat stretch/Supine IR
3 sets x each x 6

C1) Glute ham raise (decline)
Set 1 x 8
Set 2 x 8
Set 3 x 5 x 3A (A=assist from Tony)
(Today I was able to do the first two sets without an assist from Tony, I almost pulled off the last one...but needed a boost for the last 3 reps. These are coming along)


C2) Kneeling Cable Push-Pull
3 sets of 10 each side. 3 plate each hand.

D)Med Ball Circuit (overhead, rotational scoop L/R)-Farmer's walk medley
10 each on the ball stuff
3 sets 10 each 3 trips of FWs x 60lbs each hand.
Those farmer walks are brutal on the hands! Not to mention everything else.

3D stretching to end.

Deb

[Biskit]

Good day all. I'm just getting to post this morning's workout. Busy day at work, but I am sneaking this in on a break.

Foam rolling and dynamic stuff to warm up.

A1) Neutral grip pull-ups (band assisted)
Set 1 x 6 (purple band)
Set 2 x 6 (")
Set 3 x 6 (")
Set 4 x 4 (") then last 2 with green band (which offers more assistance)
Set 5 x 6 (green band)
(I tried to get through all with the lighter-assist band, but had to use the green toward the end. These are so hard...but getting better. )

A2) Alternate DB flat press-neutral grip
Set 1 x 8 x 25s
Set 2 x 8 x 25s
Set 3 x 6 x 25s
Set 4 x 4 x 25s

B1) Chest supported row (pronated)
Set 1 x 10 x 10
Set 2 x 10 x 15
Set 3 x 10 x 20
Set 4 x 10 x 20

B2) Pushups AMRAP
Set 1 x 15
Set 2 x 15
Set 3 x 15

C1) Reverse crunch
Set 1 x 10
Set 2 x 10
Set 3 x 10

C2) Side planks
Set 1 x 30sec each side
Set 2 x 30sec each side
Set 3 x 30sec each side

HIIT)
Step mill.
4 intervals
12.30 minutes total.
1.20 miles.
Around 67 flights.

All done. All went well today. I felt good, as I had been feeling sort of tired and unsure of myself the last week or so. But today, I felt the fog lift a bit, and had a good workout.

I really like the convenience of this place, it has every weight or bench/bar/ball/band/ etc. that I need. Plenty of room to work, and some nice people. I saw some folks I know there this morning, they're from the Y too.

Tomorrow has rack pulls and reverse lunge front grip squats, among other things. Will post when I have the time!

Take care.
Deb

[L'ilJ]

I love using the safety squat bar, but I always have trouble balancing once I unrack it. For a second there I feel like I"m gonna fall over.

[Biskit]

Originally Posted by L'ilJ

I love using the safety squat bar, but I always have trouble balancing once I unrack it. For a second there I feel like I"m gonna fall over.

It really forces you to assume the proper position, or else you'll know it. Tony makes me grab the handles tightly too. It helps to keep focus on upper body strong, chest up and belly full of air...read tight.

Deb

[Biskit]

Pre-work.
Foam rolling: Quads, Hip Flexors, Hamstrings, Adductors, Thoractic Extension, Pecs, Lats.

Seated 90/90 stretch, kneeling RF/ITB stretch, X-band walks, birddogs, Side-to-side leg swings, toy soldiers, walking spider mans, reach-roll-lift, scap pushups.

Work!
A1) Rack Pulls (knee hight)
Set 1 135 x 4
Set 2 145 x 4
Set 3 155 x 4
Set 4 155 x 4

A2) Quadruped Extension/Rotation
4 sets x each

B1) Reverse Lunge (Front Squat Grip)
Set 1 45 x 8 each leg
Set 2 65 x 8 each leg
Set 3 65 x 8 each leg

B2) Scapular Pushups
3 sets x 15

C1) Front Plate Squat--(to depth, chest up, maintain arch!)
Set 1 x 10 x 10
Set 2 x 15 x 10
Set 3 x 20 x 10

C2) Pallof Press Iso Holds (each side)
Set 1 x 25 x 15 sec
Set 2 x 25 x 15 sec
Set 3 x 25 x 15 sec

Have a great day everyone!

Deb

[md7aero]

I have the Pallof presses in my program currently and tried the iso-holds today on a whim after seeing them in you workout; boy are they tough!

After all of the snow shoveling I've had to do the last 2 days it feels like I should be able to get out of having to do any rotational core work. So sick of the snow! Of course, moving to Maine doesn't exactly solve that problem.

[Biskit]

Originally Posted by md7aero

I have the Pallof presses in my program currently and tried the iso-holds today on a whim after seeing them in you workout; boy are they tough!

After all of the snow shoveling I've had to do the last 2 days it feels like I should be able to get out of having to do any rotational core work. So sick of the snow! Of course, moving to Maine doesn't exactly solve that problem.

Yep, the Pallof Iso holds are tougher than they sound. But, after a few sessions, you get used to them being that way!

This winter has been a bee-ach for sure!

Deb

[L'ilJ]

Shit, I got Pallof presses in my program this month...and Tony isn't even my trainer. I did them for the first time today and I can tell I'm going to be sore tomorrow.

[Biskit]

Originally Posted by L'ilJ

Shit, I got Pallof presses in my program this month...and Tony isn't even my trainer. I did them for the first time today and I can tell I'm going to be sore tomorrow.

Try holding that press for 10-20 seconds. Nice.

Deb

[Biskit]

Hi guys!

I have been busy lately. Not alot of time to post or read.

This is Thursday's workout.

Pre-work.
Foam rolling: IT Band/Tensor Fasciae Latae, Quads, Hip Flexors, Hamstrings, Adductors, Thoractic Extension, Pecs, Lats.

Seated 90/90 stretch, kneeling RF/ITB stretch, X-band walks, birddogs, Side-to-side leg swings, toy soldiers, walking spider mans, reach-roll-lift, scap pushups.

Work!
A1) Floor Press
Set 1 60 x 8
Set 2 70 x 8
Set 3 75 x 8
Set 4 85 x 8

A2) Kneeling Dynamic Hip Flexor Stretch
3 sets

B1) Seated Cable Row (neutral grip)
Set 1 60 x 8
Set 2 75 x 8
Set 3 100 x 8

B2) Pushup Iso Holds
3 sets x 30 sec

C1) One Arm Standing Cable Rows
Set 1 x 20 x 10
Set 2 x 25 x 10
Set 3 x 25 x 10

C2) Medicine Ball Floor Stomps
3 sets x 12 x 4kg med ball

D)Chin Tucks/Extra T-Spine Extention
3 sets

E)Energy System Training
IBUR:
After 2.5 minute warmup:
30 sec easy
20 sec sprint
1:00 easy
30 sec sprint
1:30 easy
40 sec sprint
2:00 easy
50 sec sprint
2:30 easy
60 sec sprint
3:00 easy
70 sec sprint
Cooldown.
20 minutes total, 1.75 miles.

Have a great day everyone!

Deb

[md7aero]

Looks great, Deb...

I got my 2nd month of programming from Tony yesterday. I spent all week bugging him to get it to me because I was wicked curious; sounds weird but it was almost like Christmas when I finally saw his e-mail in my inbox with the new program. It's interesting - we have a lot of similar assistance lifts, but he gives me different stuff for the "money" exercise each day.

Have a great weekend!

Mike

[Biskit]

Originally Posted by md7aero

Looks great, Deb...

I got my 2nd month of programming from Tony yesterday. I spent all week bugging him to get it to me because I was wicked curious; sounds weird but it was almost like Christmas when I finally saw his e-mail in my inbox with the new program. It's interesting - we have a lot of similar assistance lifts, but he gives me different stuff for the "money" exercise each day.

Have a great weekend!

Mike

Thanks Mike. I will be finishing up week two of my newest program tomorrow. I am already curious about what he'll come up with next.

His blog is very funny, it's in the Boston Herald. Do you read it?

Deb

[md7aero]

I do... in fact, his blog is what led me to contact him about writing my program. He just does a really good job of blending humor with good fitness content. His t-nation articles are very similar. Eric's blog and newsletter are both excellent as well, and usually a little more technical.