The Biskit's NROL Training Log... - Page 2 - JP Fitness Forums

stingo · 10-12-2007, 11:58 AM

Nice workout - I believe you're encouraged to take a week between programs to let your body repair itself fully so it can be ready for the next program.

Biskit · 10-12-2007, 12:42 PM

Yes, a week off might be just what the doctor ordered. I'll just do some cardio and such.

Deb

LWilson212 · 10-13-2007, 09:00 AM

Your HIIT intervals are fast! If I turned the treadmill up to 9.0 I'd be thrown against the back wall and splattered like a cartoon character.

Great job on finishing Break-In.

Leah

Biskit · 10-14-2007, 06:29 AM

Quote:

Originally Posted by LWilson212

Your HIIT intervals are fast! If I turned the treadmill up to 9.0 I'd be thrown against the back wall and splattered like a cartoon character.

Great job on finishing Break-In.

Leah

I used to feel that way too, but gradually, I ran faster intervals. I am aiming to get to 10 on the treadmill. I find if I can do 9.5's which I have, I can do 10's, just has to feel right that day.

I have one more week of break-in. I will post again when I am done with that week. I think my log is boring compared to most here.

biskit

stingo · 10-14-2007, 09:21 AM

Quote:

Originally Posted by Biskit

I have one more week of break-in. I will post again when I am done with that week. I think my log is boring compared to most here.

Nah - you should keep logging your results, but also post about other things too. Stuff not even related to exercise and fitness.

Biskit · 10-15-2007, 03:02 PM

Quote:

Originally Posted by stingo

Nah - you should keep logging your results, but also post about other things too. Stuff not even related to exercise and fitness.

Ok, I did go to the gym this morning, did Break In Workout A, 2 sets of 15 on everything as usual, except for pushups and ball crunches. 20 and 35 respectively.

Was able to increase to 35 DBs on the 2 point rows, 49lbs on the static lunge. Squats still at 85.

As for other things, hmmm. Not much to tell right now. Fall is gorgeous in New England, so I did a short hike with my Corgi on Saturday, but had mostly kid and family stuff to do.

Go Pats, Go Sox!!

Deb

stingo · 10-15-2007, 03:06 PM

Nice job - how was your form on the exercises you didn't increase on?

Biskit · 10-16-2007, 07:39 AM

Quote:

Originally Posted by stingo

Nice job - how was your form on the exercises you didn't increase on?

Stingo,

Hi. How is your low-carb lifestyle coming along? I see you started Hypotrophy I or was it II? Glad your back is better too.

As for my workout yesterday, the only exercise I did NOT increase on, but stayed the same as last time, was the full back squat. The program states 15 reps, so I do 15. For me, doing 15 reps ATG, (ass to grass), is hard at 85lbs. I could do more weight, less reps, but that is not what the program says to do. Any ideas? Are the number of reps eched in stone? Anyway, I really debated doing one more week of Break-In, and it may prove to be overkill for me, but I am in it now, and will take next week off.

Deb

Chris-STL · 10-16-2007, 07:56 AM

I'd stick to the reps listed in the program to some degree. Don't be afraid to move up weight and maybe only get 13 or 14 reps, but the time after that, really push to get back to that 15 number. You should always be pushing to improve, but don't sacrifice your form to do it.

ATG's are tough, but rewarding. Once you do them for awhile you can put up some pretty decent weight.

stingo · 10-16-2007, 08:32 AM

Quote:

Originally Posted by Chris-STL

I'd stick to the reps listed in the program to some degree. Don't be afraid to move up weight and maybe only get 13 or 14 reps, but the time after that, really push to get back to that 15 number. You should always be pushing to improve, but don't sacrifice your form to do it.

ATG's are tough, but rewarding. Once you do them for awhile you can put up some pretty decent weight.

I agree - it sounds like you're right where you should be with your squats. Good form with the prescribed number of rest. I try to follow the idea that I should be able to do one more rep than the prescribed number of reps per set with the given weight. In your case, I'd be able to do 16, but not 17. If you don't think you can add weight, then maybe concentrating on good form through til then end of Break-In will help until you can get to your rest week.

I've posted about Hypertrophy I and low-carbs in my training log, but in brief, I think my A1 workout (upper body) went well. Of course as is typical in NROL, the B workout (lower body) is the harder one.

Biskit · 10-16-2007, 09:25 AM

Hi guys,

Chris-STL, you're right, that is why I do exactly what the book says. But I may try a couple less reps to see where I am at. I did do two warmup set

Thanks. I am sticking to the plan as it is laid out in NROL. The full squats are hard, but form is where it matters most. I did concentrate alot on my form the other day. That's what I like about NROL so far, the prescribed workouts/reps/sets. Gives me a road to follow.

Sting, I have been reading your log, but don't always have time to post a reply. You get plenty of advice from others, so mine is just redundant.

Looks like your shoulder and bicep are bothering you though? One leads to the other and back, so I know you will be careful with that shoulder.

May be that you are just weaker on that side and with the new workout, it is showing more. I dunno. But otherwise, you're doing great.

Anyhoo, got to get back to work!

Deb

Biskit · 10-17-2007, 07:44 AM

Morning All...

Early workout this am. At the gym by 5:30. 5 minute 1/2 mile run to warm up on treadmill. Off to the weights.

Break In workout B:

Warmup with one set deads at 65 x 12
Set one 85 x 15
Set two 95 x 15

Step ups doing 20 lb DBells supersetted with one arm shoulder presses
2 sets x 15* (*=each leg)
1 set of 5* at 25 lbs...hard to do after the other sets. I use a reebok step with 5 risers each side.

Shoulder presses

2 sets x 15* 25 lb dBells
1 set x 5* 30 lb dbells hard, but I wanted to see if I could.

Narrow grip pulls SSd with reverse crunches

2 sets at 15 x plate 8
1 set at 5 x plate 9

Reverse crunches BW x 20 --- 2 sets

Finished up with another 5 mins on treadmill...1/2 mile.

Deb

Biskit · 10-19-2007, 08:21 AM

Morning Guys,

After staying up late to see the Red Sox win, I was actually able to get up at 5am to make my way to the gym. I think what motivated me was that this was my last workout of NROL Break In. So, I did three weeks, just so I know I had a good basis for moving on to the next level.

So, just to recap:

Break In Workout A

Full Back Squats
Warmup set 1 bar x 10
Warmup set 2 75 x 10
Set 1 95 x 12 hardddd!
Set 2 95 x 15 still harddd, but I did it!

Static lunge supersetted with 2pt DB rows
Set 1 59 x 15*
Set 2 59 x 15*
Added 10lbs this time.

2pt DB rows
Set 1 30lb DB x 15
Set 2 30lb DB x 15

Pushups supersetted with Swiss ball crunches
Set 1 BW x 17
Set 2 (feet raised) BW x 15

Ball Crunch
Set 1 BW x 30
Set 2 BW x 30

Didn't have a lot of time, but I managed 15 minutes on the treadmill, HIIT. 1.75 miles.

Warmup 6.2-6.5 5 minutes
HIIT 1 8.8 x 30s 60s recovery at 6.4
HIIT 2 9.0 x 30s 60s recovery at 6.1
HIIT 3 9.5 x 30s 60s recovery at 6.2
HIIT 4 9.0 x 30s 60s recovery at 6.4
Cool down for 2-3 minutes (I lost track) at 6.0-7.0 pace.

Good workout considering lack of sleep. But I will rest now. Don't I get a week off??? Cool! I will take my rest week and start in on Fat Loss. I am not sure if I will do I or II or III. What have all you NROL-ers done here?

Anyway. That's it for Break In.

Deb

Chris-STL · 10-19-2007, 08:39 AM

Nice numbers on that workout! And you Hiit is some pretty fast stuff.

I've done all the FL before. I would just start with 1 and work my way through it. They are all hard in their own way. FL3 is my favorite in a "holy crap" sort of way though.

Biskit · 10-19-2007, 08:46 AM

Thanks for the input Chris. I will go through all the Fat Loss programs as you suggest. I was looking at them today and they look tough!

I feel like things are going well except for my full squats. They are not easy for me, and it seems others just keep piling on the weight. My deadlifts are good though and so are the static squats.

Well, I will work on those after my week off. Thanks for the input!

Deb

Chris-STL · 10-19-2007, 09:03 AM

How long have you been doing full squats? When I first started doing them I'd never done anything even close to a full squat in my life. It took me probably 6 months before I ever saw any measured improvement in my weight. Course I was 250 then, so I had almost 50 extra lbs of fat to squat.

Keep at them. If you are pushing yourself everytime, don't worry about the numbers.

Biskit · 10-19-2007, 09:30 AM

I have been doing the full squats for maybe a few months before I started NROL. I never did 15 reps, and I did not push the weight up very much. Anyway, I did push myself by going with 95lbs. I can do 8-10 without feeling too bad, but add the extra 5, and it is tough. I keep pushing though. And, I squat ATG. Focus, focus.

Thanks Chris, I will keep at it. It helps having someone read this and post. Helps to keep me motivated.

Deb