The Biskit's NROL Training Log...

[Biskit]

Originally Posted by md7aero

I second Jill's observation that BSS w/the Obar are a bi-atch. Usually it takes me forever just to balance myself in a good starting position, never mind the actual reps!

Tony's not letting you rest on your laurels, that's for sure... great stuff.

No, my 'laurels' are the last thing that need rest! Haha! But seriously, it took me three sets to get the BSSs to a level I felt was right. If he was there watching me, oh man! I can just imagine! I am sore today though, after Monday and Tuesday...I am feeling the DOMS which is a good sign when starting off on a new program.

I am just trying to balance my eating and training/non-training days. I don't do well in the carb department unfortunately, so I have to keep a strict eye on that. But so far so good. Tony's been awesome.

Deb

[Biskit]

Happy St. Patty's Day!!

Page 4! Whoo hoo!!!! It's like a roller-coaster log ride !

I will post Saturday's workout later, I left my log in the car, and it's freekin cold here today! Windy and cold. Double whammy! But it went something like this:
After doing foam roll and dynamic stretching, I did about 8 sprints, 3 were short, 5 longer to the crashwall.

Then:
Sumo Deadlifts
Scorcher GHRs
Pull-aparts
Cable Backhands
Reverse split squat on slide board
Sled pulls with chain

I'm not sure, but I may have left something out. I will get the numbers and update when I go get my work sheet.


This morning's (Monday) work which is easier to remember...I think :?

A1)5 sets 3 x pullups/5sec iso holds (assisted)
Also did 1.5 chinups UN-Assisted!

A2) Broomstick OH split squat
4 sets x 20 sec iso holds each side

B1)Seated Row, medium grip
3 sets x 8
Set 1 x 8 x 75
Set 2 x 8 x 85
Set 3 x 8 x 90

B2) Pushups
3 sets x 8 x BW

C1) Tricep Rope Pressdowns
Set 1 x 12 x 60
Set 2 x 12 x 65
Set 3 x 12 x 65

C2) Prone Trap Raise
Set 1 x 8 x 5lb plate each hand
Set 2 x 8 x 7lb plate each hand (plate buddy added)
Set 3 x 8 x 7lb plate each hand (plate buddy added)

D) ER Face Pulls
Set 1 x 40 x 12
Set 2 x 45 x 12
Set 3 x 45 x 12

Done.

Deb

[stingo]

Congrats on the unassisted chin-up! Definitely a milestone - I still use the full stack on the assisted machine for mine.

[Biskit]

Originally Posted by stingo

Congrats on the unassisted chin-up! Definitely a milestone - I still use the full stack on the assisted machine for mine.

Thanks Tom, I use resistance bands. I used the assisted machine when at the Y, and found I wasn't progressing as I'd hoped.

Either way, pullups, chinups or whatever are hard, and the more weight your pulling, well the harder it is. All things being relative that is.

I find the bands help in that they put more power into my shoulders and upper body, but I still have the assist. Plus, Tony has loaded my program with them, as well as lots of upper body work to boot.

Get some bands, and give it a try.

Deb

[stingo]

Originally Posted by Biskit

Get some bands, and give it a try.

Deb

Indeed I have thought about it, but I doubt they'd want me using them at the corporate gym I usually work out at. And I'm not too sure about using them at the Y. I'll ask Tim to see what he thinks and go from there.

[Biskit]

Originally Posted by stingo

Indeed I have thought about it, but I doubt they'd want me using them at the corporate gym I usually work out at. And I'm not too sure about using them at the Y. I'll ask Tim to see what he thinks and go from there.

Well, if you bring your own, and sling it over the top of something like a squat rack, I don't see why they'd mind. I need a stool of course because I'm a shorty. The Y never said anything about my using the bands. I got funny looks of course, but I expected that!

Deb

[md7aero]

"Scorcher" GHRs? Fill me in, these sound cool...

[UConnJulie]

Nice job on the unassisted chin!! Someday ...

[Biskit]

Originally Posted by md7aero

"Scorcher" GHRs? Fill me in, these sound cool...

It's a GHR still, only the device (machine) is lower to the ground with more padding in front, and just pegs for your feet in the rear. Wheras the other GHR machine is higher off the ground, and has foot plates behind you and roll-like pads. I know this isn't a clear explanation. If I could find a pic I'd post it.

But, it's the same idea, just slow (4 seconds down) and 0 seconds up. Blast up as Tony says. Sure Tone, no problem! I feel they are harder than the other machine.

Deb

[Biskit]

Originally Posted by UConnJulie

Nice job on the unassisted chin!! Someday ...

This is probably where I'll stay for some time! It took around 3 months starting with band-assisted and Tony-assisted.

Then I bought my own bands for my workouts away from CP, and it was hard as heck, but I would stop if I had to, and start again. Also, he has you go down very slowwwwwwly! So this adds to the agony, no momentum on this one!

Finally I have transitioned to the lighter band, no Tony, and finally being able to do one, and today more than one (sort of!).

So it should be interesting to see where I go from here. Like I told Stingo, Tony has me doing alot of upper body stuff, so that helps too.

Thanks for stopping by!

Deb

[Biskit]

Hi Gang...

Posting this off schedule as usual, (saturday's work) but I wanted the right numbers.

Pre work (after foam rolling, dynamic stretch, mobility work) Sprint work/movement training)

A1) SUMO Deadlifts
115 x 3
125 x 3
115 x 3
120 x 3
120 x 3
120 x 3

A2) BTN Pull-aparts
6 sets x 12

B1) Scorcher GHRs
3 sets x 8 (tempo 4.0s x 0)

B2) X-Band walks
3 sets x 10 per

C1) Slide board reverse lunge
3 sets x 8 per x 25lbs

C2) Cable Backhands
3 sets x 10 per plate #2, then #3 on last set

D1) Sled Drags w/Chain
5 sets x 1 trip x 60 sec rest (270lbs load on sled)

The whole workout went well, the sumo's are new, but coming along. My form is the thing, good one rep, slips the next.

Deb

[Biskit]

Morning!

I felt kind of 'off' today, not sure what is ailing me. I was tempted to just stay in bed, but I am stubborn and dragged myself to the gym. The work didn't make me feel any worse, but I still feel a bit blah, but anyway, here's how it went. Pretty similar to last week acutally.

Pre work was the usual foam rolling, etc...


A1) Bulgarian split squats with oly bar
4 sets x 8 x bar (each side)

A2) Multi-PLanar Hamstring mobilizations
4 sets

B1) Sprinter step ups
3 sets x 10 each side (24" box)

B2) Reach roll lift
3 sets

C1) DB suitcase deadlifts
3 sets x 40lbs x 10 per side

C2) Knee break ankle mobilizations
3 sets on 10lb plates

D1) Push up Matrix
3 sets x 90 sec rest in between
3 push-ups
1 squat jump
6 push-ups
2 squat jumps
9 push-ups
3 squat jumps
12 push-ups
4 squat jumps

Thoughts:

This is one tough workout, and considering I did't feel so great, it went well just the same. The BSSs and the Sprinter Step Ups are, well, painful.
The pushup matrix is killer energy system work. I was tempted to end at 2 sets, but I managed a third set, the last 12 pushups were not pretty, but I did em.

Deb

[stingo]

Nice work pushing through Deb, especially in light of your infirmity.

[L'ilJ]

How did I miss the un-assisted chinup milestone? Congrats, it's a huge step. Those assist machines suck, I hate using them. I use bands too. Lately I've had sets of 12 in my programs so I've been forced to use the assist machine, I just don't like it.

[stingo]

Originally Posted by L'ilJ

How did I miss the un-assisted chinup milestone? Congrats, it's a huge step. Those assist machines suck, I hate using them. I use bands too. Lately I've had sets of 12 in my programs so I've been forced to use the assist machine, I just don't like it.

What don't you like about them?

[Biskit]

Originally Posted by L'ilJ

How did I miss the un-assisted chinup milestone? Congrats, it's a huge step. Those assist machines suck, I hate using them. I use bands too. Lately I've had sets of 12 in my programs so I've been forced to use the assist machine, I just don't like it.

Thanks, one may seem trivial, but months ago, I couldn't do one or even think about doing one. I'd just hang there thinking 'sh*t, I thought I could!' Even 12 assisted is really hard! That'll get you there!

I like the bands better because they free you up more, you feel more under your own power (other than the band), and it works my upper body in a more dynamic way. The machine, well...it's limiting. That's how I feel anyway. It's hard to find the right words, maybe Jill can elaborate better..

Deb