The Biskit's NROL Training Log...

[Biskit]

Rhauser,

I hear you on the BSS's! They are hard. One side is better balance for me than the other. It got better 2nd and 3rd sets. I did some practice first . It's good to know I have a FLI training partner out there!

Thanks.

[stingo]

BSSs are definitely a challenge - even after doing them since May, my right leg does ok, but my left still needs work.

[gregl515]

I've been reading your log. It's great that you have stuck with it because now you are about to discover the true nature of Alwyn Cosgrove. He sits up late at night dreaming of difficult ways that you can twist yourself while holding a weight.

[Chris-STL]

Shhh Greg! You gotta let them learn that on their own. It's part of the fun of NROL. Its like one day you just wake up and realize that alwyn is closely related to the devil!

Oh and on the balance stuff. Magnificent Mobility will fix that right up. Just ignore the crappy page. Inside out is also useful, but a few weeks of MM will really help you out (as well as get you allot of dynamic warm ups to work on.) I used to really have trouble not falling over on lunges and BSSs, but not anymore. Its weird too cause I can feel myself getting wobbly if I haven't done enough MM lately.

[Biskit]

Thanks Chris and Greg. I am starting to realize that Alwyn is pure evil! But, I am determined to see it through to the end!

I will check out the magnificent mobility link, thanks Chris.

[stingo]

Seconded for Magnificent Mobility - also add in Inside/Out for the upper body.

[Chris-STL]

I picked mine up last year around Christmas. They had both combined for a decent price (don't remember how much right now.)

[Biskit]

Today I left work early so I could hit the treadmill at the Y and get some HIIT intervals in.

HIIT Interval Day:

Warmup 5 minutes at 6.2

Interval 1 8.8 at 30 seconds, 60 seconds at 6.2
Next 2 at 9.0 same as above
Next 1 at 9.5 same as above
Next 2 at 9.0 same as above
Last one went from 9.5 to 10.0 same as above
Last 3 minutes were cooldown at 3.3 back up to 6.1.

Total 2.25 miles 20:35 minutes total

Did 8 dips at BW
Did 3 pullups assist plate # 4, I almost didn't need it.
20 pushups with feet elevated.

Foam roller for hams/glutes.

Felt a little wiped out afterwards, but happy!

Deb

[bigDman]

nice intervals

[Biskit]

Good morning!

Let's get right to it!

NROL Fat Loss I Workout A
----------------------------------------------------------------
Full Back Squats supersetted with cable rows
Warmup set 1 bar x 8
Warmup set 2 65 x 8
Set 1 75 x 12
Set 2 75 x 12
Set 3 75 x 10
(I backed off 10lbs because last time was so hard to get 12 reps, also since there are 3 sets in this workout...I was able to maintain better form throughout and it was still tough doing 15.)

Seated cable rows
Set 1 plate 6 x 15
Set 2 plate 6 x 15
Set 3 plate 7 x 15 up one plate

Supine hip extension SS with dumbbell push press
Set 1 x 20 BW
Set 2 x 20 BW
Set 3 x 20 BW

Dumbbell push press (20lb DB x 2) (last set was 25lb DB x2)
Set 1 40 x 15
Set 2 40 x 15
Set 3 50 x 13

Rotational lunge ss with ball crunch
20lb x 2 =40lbs
3 sets x 15*


Ball crunch
3 sets x 30 each BW

Today I was up early (5am) and in the gym by 6. I was a bit tired, but I felt better after my workout was done. I felt some slight soreness throughout my bod this morning, almost like my muscles cannot decide which is feeling the pain more! That soreness had dissipated after I was done. I am looking forward to Monday's workout B.

Have a great weekend!

Deb

[stingo]

Good choice in backing off the weights, as form > all.

[mel]

Reading through your nrol workouts really brings back some memories. Sometimes I hated that man so much....but in the end, NROL workouts changed my ideas about lifting and gave me such a jump start on learning to lift. For me, it was probably the best, most changing program I have done.

mel

[Biskit]

Greetings!

First, thanks Mel for checking in on my log. I have made progress and I am enjoying the challenges FLI offers. I got a complement this morning at the gym from a 'gym buddy', and he said I looked great! )) I told him about NROL, he didn't know about it. YET>! I will recruit some folks eventually! It's always good to get some positive feedback, so it made going today that much more worthwhile.

My husband and I are going out to eat with friends tonight, so I decided I wanted to do FLI-workout B today, instead of waiting till monday. It went well. I felt good. I wasn't sure if two days in a row (A yesterday, B today) would be too much or not. I found it wasn't. I might try this next week too, to challenge myself a bit and see how it goes.

Warmup: Took the dog for a walk, then jogged home. Not far, about two tenths of a mile, but for him it was more like a mile. He has short legs (like me) but he did great! Went to the gym and did various calistenics to warm up.

NROL FL I Workout B:
(*) = each leg.
Dumbbell exercises are times 2; i.e., 25lb DBs = 50 in my log.

Dead lifts supersetted with DB incline presses
warmup set 45 x 12
Set 1 65 x 15
Set 2 75 x 15 (+10)
Set 1 80 x 15 (+ 5)
(I wanted to go smoothly here, and decided to gradually increase. Next week I may start at 65 and then go up)

DB Incline press
Incline set at 30degrees 25lb DBs
Sets 1-3 50 x 15

Bulgarian Split Squats SS with mixed grip lat pulldown
Sets 1-3 30 x 15*
(these are getting better, but boy do they get my heart rate up!)

Mixed grip lat pulldown
Sets 1-3 plate 7.5 x 15
(paired with the BSSs, this is killer for me, but do-able. The last set I almost didn't get to 15, but was able to muster some courage and just do it)

Romanian Deadlifts ss with swiss ball lateral roll
(I had to use a lighter bar on this, the other was taken. It weighs 29lbs, thus the wierd weights)
Set 1 69 x 15
Set 2 79 x 15 (+10)
Set 3 84 x 15 (+ 5)

Swiss ball lateral roll
Set 1 BW x 15* (*each side)
Set 2 body bar 9lbs x 18*
Set 3 body bar 9lbs x 20*

To finish up I did 20 reverse crunches, 12 *explosive* pushups I got some air. Just a bit!

That's it, I just finished my eggwhite omelette and I am sipping my green tea. It is pouring here, remnants of hurricane Joel. Good day to workout and clean the house, cause that is what's next! It never ends!!!

Deb

[Victoria]

Originally Posted by Biskit

Greetings! I got a complement this morning at the gym from a 'gym buddy', and he said I looked great! )) I told him about NROL, he didn't know about it. YET>! I will recruit some folks eventually! It's always good to get some positive feedback, so it made going today that much more worthwhile.

Congratulations on the compliment, Deb! You earned it! Nice workouts! NROL is great...I can't wait for NROL4W to come out.

Yeah....it was pretty darn nasty here in CT all day, too! I think tomorrow is supposed to be much nicer, though.

[Biskit]

Good Monday morning!

Let's get right to it!
After warmup of 5 mins on elliptical, and various calistenics.

NROL Fat Loss I Workout A
----------------------------------------------------------------
Full Back Squats supersetted with cable rows
Warmup set 1 bar x 12
Set 1 65 x 12
Set 2 75 x 12
Set 3 80 x 10
(I worked up to 80, maybe next time I will do more warmups with higher weights, less reps)

Seated cable rows
Set 1 plate 7 x 15
Set 2 plate 7 x 15
Set 3 plate 7 x 15

Supine hip extension SS with dumbbell push press
Set 1 x 20 BW
Set 2 x 20 BW
Set 3 x 20 BW

Dumbbell push press (20lb DB x 2)
Set 1 50 x 13
Set 2 40 x 15
Set 3 50 x 13

Rotational lunge ss with ball crunch
20lb x 2 =40lbs
3 sets x 15*


Ball crunch
3 sets x 30 each BW

T-pushups 8 each side
Pushups with legs on ball 20
Jumped rope (haven't done that in forever, and it looked it too!)


Notes: I felt good today, I want the squats to improve, but I am working on it.

Deb

[Biskit]

Morning all. It's a gray, rainy day here in my neck of the woods, a perfect day to go to the gym and do intervals!

HIIT Interval Day:

Warmup 5 minutes at 6.2
I sort of lost count on how many of these I did today, but I am pretty sure it was 7-8, or 9 intervals total.

The first two I did 8.8 at 30 seconds, with 60 seconds rest. Then I bumped up to 9.0, 9.2, 9.5, etc. Ending with a 9.5 and then cooling down for 5 minutes or so at 6.2-6.5. I lost count because I was pooped!
I feel better now though, it's done!!!

Total 2.76 miles 25:00 minutes total

I added 18 T-pushups at the end (9 each side)

Working on my chins, I did 5 full chins today Woohoo!
Then I tweaked out 3 more after a rest of 60 seconds.

Foam roller for hams/glutes.

All in all, a good start to the day.

Deb