The Biskit's NROL Training Log...

[mel]

I was just bustin your chops a little bit. Based on that picture, form looks great!

I know. Just playing back.

Deb, I know exactly what you mean about the roller coaster of good day/bad day. I finally put my idea of perfect feeling, perfect workout stretching into eternity into my back pocket. There are going to be good and bad days. My goal is just to minimize the difference as much as possible by rolling with it and not letting the physical anomalies affect me mentally.

You are doing such good stuff, so give yourself a break and accept that some days just won't be as bright and shiny at others.

mel

[Biskit]

Originally Posted by mel

I know. Just playing back.

Deb, I know exactly what you mean about the roller coaster of good day/bad day. I finally put my idea of perfect feeling, perfect workout stretching into eternity into my back pocket. There are going to be good and bad days. My goal is just to minimize the difference as much as possible by rolling with it and not letting the physical anomalies affect me mentally.

You are doing such good stuff, so give yourself a break and accept that some days just won't be as bright and shiny at others.

mel

Thanks for the kind words Mel. I rarely get sick, and thus I am spoiled when it comes to how I feel everyday. I guess I didn't appreciate it until I felt lousy. Go figure!

[L'ilJ]

Sorry you're feelin' poorly. My kid woke us up at 2:45am having thrown up all over his bed. So basically I spent the night making sure he hit the bucket. He's still not doing great today, but better. I'm expecting to get sick within the next day or so.

[Biskit]

Originally Posted by L'ilJ

Sorry you're feelin' poorly. My kid woke us up at 2:45am having thrown up all over his bed. So basically I spent the night making sure he hit the bucket. He's still not doing great today, but better. I'm expecting to get sick within the next day or so.

OH NOOOO! I hope you don't get sick!!! Poor baby (the kid) and poor you for having to clean up and sit up with him! Motherhood is tougher than heavy squats at times isn't it? You've already had your fair share of illnesses and maladies lately!

Hope you don't get it...keeping fingers crossed!

Deb

[Biskit]

Morning,

Hope everyone enjoyed a nice Easter weekend. The weather was sunny and bright, but coooold for Easter here in Massachu. But it was nice none-the-less. Good food and desserts too...so this morning's workout was IMPERATIVE!!!

Mobility, foam, blah, blah first.

Work:

A1)5 sets 3 x pullups/5sec iso holds (assisted)
Felt very good on these today, probably since my shoulders have had a nice rest

A2) Broomstick OH split squat
4 sets x 20 sec iso holds each side
(I used a 5lb power bar today, that darn broomstick was missing)

B1)Seated Row, medium grip
3 sets x 8
Set 1 x 8 x 80
Set 2 x 8 x 85
Set 3 x 8 x 90
Set 3 x 8 x 95
(These felt good today too, I went up 5lbs each time)

B2) Pushups
3 sets x 10 x BW

C1) Tricep Rope Pressdowns
Set 1 x 12 x 65
Set 2 x 12 x 60
Set 3 x 12 x 60
(I went down to 60 because I needed to concentrate on form, 65 x 12 reps is just too much weight, for me)

C2) Prone Trap Raise
Set 1 x 8 x 10lb plate each hand
Set 2 x 8 x 10lb plate each hand
Set 3 x 8 x 10lb plate each hand
(again, felt good today on these too)

D) ER Face Pulls
Set 1 x 50 x 12
Set 2 x 50 x 12
Set 3 x 50 x 12
(these were very good, and although Tony wants me to concentrate on form [scap retraction] and not weight, 50lbs felt very doable)

E) IBUR on treadmill
12 minutes x 1.10 miles.
IBUR are sprints/rest energy system work.

I wasn't planning on doing this today, but as I was walking by one of the treadmills I noticed my 'cheat sheet' for IBUR still taped to one of the treadmills! It's probably been there for a few weeks or more, and nobody took it off. I was surprised, and hoped others were using it in their workouts too. So, that nailed it. I did those for a finish today.

Deb

[Biskit]

Greetings! I was up so early, 4am. My husband had to catch an early flight, and well, I decided it was a good day to hit the gym early. Felt alot better than last Tuesday, I am glad that wasn't worse.


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


A1) Bulgarian split squats with oly bar
Set 1 x 8 x 45 (each leg)
Set 2 x 8 x 50 (each leg) +5
Set 3 x 8 x 55 (each leg) +10
Set 4 x 8 x 55 (each leg)

A2) Multi-PLanar Hamstring mobilizations
4 sets

B1) Sprinter step ups
Set 1 x 10 x BW (each leg)
Set 2 x 10 x Weighted vest (each leg)
Set 3 x 10 x Weighted vest (each leg)
The vests weigh 20lbs, I removed some weight. Not really sure how much it weighed, but it was at least 10-15lbs.

B2) Reach roll lift
3 sets

C1) DB suitcase deadlifts
Set 1 x 35 x 8 (each side)
Set 2 x 40 x 8 (each side)
Set 3 x 40 x 8 (each side)

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

D1) Push up Matrix
2 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

I decided to add weights today to the BSSs and Step Ups. I felt I needed to. I had not increased any weights on these at all, and wanted to test the waters. Well, the water seemed fine, no major undertows or anything! I am glad I pushed past the unloaded oly bar on the BSS. I was beginning to wonder. I'm happy with my results. I was tempted to add another 5lbs for the last set, but decided to leave it alone for today.

I was so pooped after adding weights today, that I really could only do 2 sets of Matrix pushups. I probably could have sqeezed one more set in, but decided not to. Just felt I had done enough.

Anyway, that's all.

Deb

[L'ilJ]

Hey Deb. You're workouts are looking good. Nice work adding some weight to those BSSs w/the Bar.

[stingo]

How're you liking the suitcase DLs? They really take a lot out of me when I do them as part of my current workout.

[Biskit]

Originally Posted by stingo

How're you liking the suitcase DLs? They really take a lot out of me when I do them as part of my current workout.

I like them just fine I guess. I feel lopsided at times and hit myself in the side of my leg occasionally, but other than that, not too shabby.

This whole day is hard on my legs and bod in general. I should most definately enjoy my day off tomorrow!

Deb

[Biskit]

Originally Posted by L'ilJ

Hey Deb. You're workouts are looking good. Nice work adding some weight to those BSSs w/the Bar.

Thanks Jill! I feel they are nothing comparatively speaking! I put the little 2.5s on the bar and they looked so ghey! So did the 5lbs! Now if I could pack on some badass 25s I'd be looking very cool!

Reality is, those teensy weensy weights helped to kick my butt!

Deb

[Biskit]

Hey out there! These weeks are just flying by. Pretty soon it will be summer, and boy am I ready for some warm weather! We're exptecting some mixed precip tomorrow which is a bummer! I want warm weather! Boo! Spring is really hit or miss in New England!

Today's work:

Foam rolling, dynamic stretching, mobility stuff.

A1)Seated Cable Row-Neutral Grip
5 sets x 12
1,2 x 75 x 12
3,4,5 x 80 x 12

A2)Push-Up Plus (elevated)
4 sets x 10 using a bench for raised part

B1)Close Grip 2 Board Press
1 x 65 x 8
2 x 75 x 8
3 x 80 x 8
4 x 85 x 4 (I figured I'd try, 4 was all I could do, nobody to spot either)

B2)Kneeling Dynamic Hip Flexor Stretch
3 sets

C1)EZ Bar Tricep Extensions
1 x 20 x 10
2 x 25 x 10
3 x 20 x 10
(these were hard today, not sure if the bar weighed more or what, but these were tough!)

C2)Dynamic Blackburns
3 sets x 8

D1)Cycle Spints: 10 min at 20s work: 40s rest
10 sprints -- 2.3 miles total!
These sprints are a great energy system routine. Tough to do, but so worth it I know!

Thass all folks! Good work today, I'm thinking it wasn't boring today at all!

Tony? Tony? You lurking????

Deb

[md7aero]

Hi Deb-

Does your gym have boards for the board presses or do you bring them with you? Is it tough to do board presses w/o a partner to keep the boards in place?

Mike

[Biskit]

Originally Posted by md7aero

Hi Deb-

Does your gym have boards for the board presses or do you bring them with you? Is it tough to do board presses w/o a partner to keep the boards in place?

Mike

Hi Mike,

The gym I go to has 2 and 3 boards already made. Two by fours with tape, one longer than the other. Someone made a fancy one with a built in handle! Woodworking project I guess! So yes, they are readily available. I have seen people use other methods. Flat foam roller works too.

Eric showed me how to use a skinny band doubled-up and looped over my shoulder/neck. The band lays across my chest and I put the boards under it. Also under your shirt could work too. The band really helps me keep the board in place.

Deb

[Biskit]

Pre work (after foam rolling, dynamic stretch, mobility work)

Lots of sprints today. From the side, both sides. From a backwards skip into a sprint forward. Sprints are fun...we do different forms every week. Last week we did some from a sprinters crouch, and I thought I'd fall on my face! But I didn't thank goodness, that would have been so bad!

A1) SUMO Deadlifts
95 x 3
95 x 3
115 x 3
105 x 3
105 x 3
105 x 3
115 x 3
115 x 3
115 x 3

I have to really concentrate on form, and this was a great lesson in form. I found that if I remember to roll my shoulders back, keep my arch, butt down, chin down, I do well. If I forget my shoulders, I do not do well~ But these all were pretty good toward the end.

A2) BTN Pull-aparts
6 sets x 12

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

I did really good on these. They used to be so hard, so I know I am making good progress here.

B2) X-Band walks
3 sets x 10 per

C1) Slide board reverse lunge
3 sets x 8 per x 27.5lbs each hand

The first week I did these, I thought my adductors would rip off my thighs! But now they are feeling very good. Still hard, but good. So I added a couple of plate buddies to my DBs to up the weight a bit.

C2) Cable Backhands
3 sets x 10 per plate #3, then #4 on middle set, back to #3 on last set.

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

Great saturday work as usual. I always learn so much from Tony. Next week is my last week on this program already!

I'm looking forward to whatever he comes up with next. Never a dull moment~

I made a great low-carb lasagna for dinner, and had a nice glass of red to go along with it. My husband loves it too, so everyone was happy!

I've found that I need to lessen my carbs considerably on non-workout days, and on workout days as well. I still have oatmeal and fruit/veggies, but I am going to go easier on carbs (even the good ones) for a bit to try and shave some stubborn fat on thighs and butt. That's not to say I am cutting them all out, just experimenting to see what works best for me.

Tony and I talk about this stuff alot, and he's offered some great advice and knowledge to help me figure out all of this stuff. We'll be adding more intervals/steady state cardio in my next program, and we will see how that goes.

Rock on!

Deb

Deb

[Biskit]

Hello-ooo-oooooo-oooooooo....

Weekend done, another week begins. Mondays are always the hardest day for me to get moving in the morning. I made it a point to get some good sleep this weekend, I have been nursing a sore throat, and today it seems to have gone. I thought I may be getting a cold, but I may have fought it off...so I am keeping my fingers crossed.

Work:

First and foremost, I must warm up proper-like.
Foam rolling, dynamic stretching, mobility, etc. 10 minutes.

A1)3 sets 5 pullups normal
Set 1 x 3 pullups, neutral grip, no assist!!!
Set 2 x 5 pullups, neutral grip (assist)
Set 3 x 5 pullups wider grip (assist)
Set 4 x 2 pullups, neutral grip no assist, last 3 with assist.
I finally did 3 pullups without help! Whoohoo! I was surprised at myself, and happy too. I just hope to keep building from here. I still needed the band for the other sets. Last set I managed 2 more un-assisted. Yay.

A2) Broomstick OH split squat
4 sets x 20 sec iso holds each side
(I used a 5lb power bar)

B1)Seated Row, medium grip
2 sets x 8
Set 1 x 8 x 95
Set 2 x 8 x 100

(worked up from last week, Tony has only two sets this week, so I made them count)

B2) Pushups (elevated)
3 sets x 10 x BW

C1) Tricep Rope Pressdowns
Set 1 x 12 x 60
Set 2 x 12 x 55
Set 3 x 12 x 55
(Again I lowered weight to really work on form, yes I did)

C2) Prone Trap Raise
Set 1 x 8 x 10lb plate each hand
Set 2 x 8 x 10lb plate each hand
Set 3 x 8 x 10lb plate each hand

D1) ER Face Pulls
Set 1 x 50 x 12
Set 2 x 50 x 12
Set 3 x 50 x 12

D2)I added 2 sets GHR x 8.

E) E is for energy system work.
6 50yrd sprints.

Thoughts:
Today's work is a great way to start the week. I am really happy about the chinups too. My right knee is a bit ouchy for some reason. It could be anything, but sprints felt good. The knee didn't stop me from sprinting, but limited me to 6 because I didn't want to push it too much.


Till tomorrow.
Deb ;0