The Biskit's NROL Training Log...

[stingo]

Yeah working out is a lot more fun with a partner (misery loves company?)- even if you're not doing the same routine. I got a friend to start NROL and she was doing quite well til she injured herself while on vacation.

Sushi? *perk* - That's one of the few regrets of going on a low carb diet, I have to give up sushi for the most part. Just have to wait til I get down far enough in weight so I can have reloading days. I like the rolls (salmon, spicy salmon shrimp) as well as salmon, mackerel and tuna nigiri.

[Biskit]

Tom,

I love sushi, and it energizes me too. I try to limit the amount of carbs I eat, and am watchful, and sometimes I get them to make it with brown rice. But, as long as I am vigilant and eat most carbs earlier in the day, I do fine.

Workout partners are nice, but I will just have to continue to rely on my iPod for that!

[Biskit]

It's the weekend and the weather is cold and crisp! Great day for a run. My husband and I headed out together and the weather was perfect.
Took the dog for a walk afterwards, and maybe will do some leaves today as well.

"Rest Day" (ha!)

3.2 mile run with the hub
20 minute walk with the pup.
++++++++++++++++++++++++++++++
5 sets of chins
Set 1 x 2 x bw
Set 2 x 3 x bw
Set 3 x 3 x bw
Set 4 x 4 x bw
Set 5 x 3 x bw
------------------------------------------------------
Tomorrow is my true rest day. Have a nice weekend.
Deb

[Biskit]

Morning all,


Happy Veterans Day to all who serve or have served this country.

My Father was a WWII Vet, he died 2 years ago on veteran's day. He was 89. I was always so proud of his service. When I was a kid, I thought he was like GI Joe! Thank you to all who are vets and to those who serve.

Warmup: 10 minutes on the upright bike, I didn't keep track of how far. Various calistenics.

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
2 warmup sets 65 x 8, 65 x 8
Set 1 80 x 15
Set 2 85 x 15
Set 1 90 x 15
(I decided to warm up heavier, and start heavier than last time. Was hard, but I managed all 15 each time. I felt stronger on the last set.)

DB Incline press
Incline set at 30degrees 25lb DBs
Set 1 40 x 15
Set 2 60 x 14
Set 3 60 x 10, 50 x 5

Bulgarian Split Squats SS with mixed grip lat pulldown
Set 1 30 x 15*
Set 2 40 x 15*
Set 2 40 x 15*
(I tried the 20lb dbs today on the last two sets, heart rate was up, but I managed to do them. I will never like these, but a necessary evil I guess)

Mixed grip lat pulldown
Set 1 7.5 x 15
Set 2 7.5 x 15
Set 3 8.0 x 15
(Getting there)

Romanian Deadlifts ss with swiss ball lateral roll
Set 1 85 x 15
Set 2 85 x 15
Set 3 90 x 15
(I was starting to feel tired at this point, but the last set I felt strong. Maybe just because I knew it was the last set? ))


Swiss ball lateral roll
Set 1 body bar 9lbs x 15*
Set 2 body bar 9lbs x 20*
Set 3 body bar 9lbs x 20*

To finish up I did 25 pushups, and 12 dragon flys.

I increased weight almost across the board in this workout. I am feeling stronger each time I go into the gym. I am 49 years old, and feel in the best shape ever. It's funny, it gives me a charge to know I am in charge, at least when it comes to my health and well-being.

This is my last week of Fat Loss I. I am excited for the next level.

Take care.
Deb

[Biskit]

NROL Fat Loss I
Workout A: November 13, 2007

Warmup sets-- 1 x 65 x 8/// 2 x 65 x8
Superset:
Squat
Set 1 x 15 x 75
Set 2 x 15 x 85
Set 3 x 15 x 85
Set 4 x 8 x 95

Cable Seated Row
Set 1 x 15 x plate 8.0
Set 2 x 15 x plate 8.0
Set 3 x 15 x plate 8.0

Superset:
Supine Hip Extension
3 x 25 x BW

DB Push Press
Set 1 x 15 x 50lbs
Set 2 x 13 x 50lbs
Set 3 x 15 x 40lbs

Superset:
Rotational Lunge
3 x 15(e) x 40

Swiss-Ball Crunch
Set 1 x 30 x BW + 10lb plate
Set 2 x 20 x BW + 10lb plate
Set 3 x 20 x BW + 10lb plate

2 sets of Dragon Flag's x 12 off bench (these are not that hard for me, which makes me happy)


Chinups
5 sets with 60 seconds rest.
Set 1 bw x 3
Set 2 bw x 2
Set 3 bw x 2
Set 4 bw x 3
Set 5 bw x 2
These were really hard and I basically sucked from the last time around.
(I did these yesterday.Forgot to add to the log that nobody reads)


============================== =========

Notes: I felt good today, so decide to do this last week of Fat Loss I with four workouts instead of 3. Later.

Deb

[missjane]

Wow! You are really doing so great with your workouts. A chinup is a faraway dream of mine and you are THERE! Way to go! Same with the pushups.

Keep up the great work. Which plan will you go to next? Which profile are you following? Also, are you planning on checking out NROL4W when it comes out next month? (sorry for all the questions!)

By the way, the link in your signature doesn't go to your log!

[Biskit]

Originally Posted by missjane

Wow! You are really doing so great with your workouts. A chinup is a faraway dream of mine and you are THERE! Way to go! Same with the pushups.

Thanks for the feedback. Yes, I feel pretty good about my progress. The chinups are hard! But I am determined to be able to do at least 12-15 in one set. There was a time I couldn't do one pushup either, now I can do those without problems. I like to do them pretty much every day.

Originally Posted by missjane

Keep up the great work. Which plan will you go to next? Which profile are you following? Also, are you planning on checking out NROL4W when it comes out next month? (sorry for all the questions!).

Thanks, I will. I am determined to do the whole program. I have been following the beginner, which is 3 x per week. I have decided to do 4 x per week this week, and will see how it goes next level, which is Fat Loss II.

I will check out the book, not sure if I need to buy it though.

Thanks for letting me know about the link not working, I will see what I did wrong.

Take care, and keep going!
Deb

[LWilson212]

Don't get discouraged about the chin-ups. It seems like for me my lower body lifts keep steadily improving, but I have a lot more trouble with the upper body. Lately it seems like my bench and chins are going nowhere! The ironic part is that upper body is where I can actually see something happening in the mirror!

I think we just have to stay consistent and keep trying.

Leah

[Biskit]

Leah,

I'm not discouraged. This tends to make me more determined. My plan is to keep doing them until I get to my goal of 12-15 reps in one set.

You're right. Consistency is key.

Deb

[Biskit]

Good morning. Today I just had time for my intervals. I will work on my chinups/pushups routine after work when I get home. I tell ya, these intervals really take it out of me, at least they did today. I felt good while doing them though, it's just now I feel just a wee bit wrung out. I need some coffee too...

Wednesday, November 14, 2007

HIIT Interval Day:

Warmup 6 minutes at 6.0-6.4 (.60 miles)
After warmup I did 8 intervals, in the usual pattern.
30 seconds fast, 60 regular (6.2)

Interval 1) 8.8
Interval 2) 9.0
Interval 3) 9.0
Interval 4) 9.0
Interval 5) 9.4
Interval 6) 9.5
Interval 7) 9.5
Interval 8) 9.5

Cooled down until I reached 20 minutes. I think it was 2 minutes plus a bit more.

Total time 20 minutes
2.30 total miles.

Today's intervals felt great after doing squats and deads the last two days, I was hoping my hamstrings cooperated, which they did. I use the foam roller afterwards to roll out any tightness or soreness. I used to have a left hamstring problem, but I am noticing it less and less these days, good sign.

So, two days left for Fat Loss I.

Deb

[Biskit]

NROL Fat Loss I
Workout B: November 15, 2007

Warmup sets-- 1 x bar x 6/// 2 x 65 x 6/// 3 x 65 x 6
Superset:
Deadlifts
Set 1 x 15 x 75
Set 2 x 15 x 85
Set 3 x 15 x 95
(I felt good doing these today, I did feel my grip start to slip a bit at the last 2 reps though. I pictured myself holding onto a cliff and not letting go! Ha haha)

Cable Seated Row
Set 1 x 15 x plate 8.5
Set 2 x 15 x plate 8.5
Set 3 x 15 x plate 8.5
(Today I accidentally left my charts at home, and was going on memory this morning, I could not remember for the life of me which exercise went here, I forgot the incline bb bench press. I will do that tomorrow! Knucklehead! I did improve on the row though :+) )

Superset:
BSS
Set 1 x 40 x 15*
Set 2 x 40 x 15*
Set 3 x 40 x 15*

Mixed-grip lat pulldown
Set 1 x 15 x 8.0
Set 2 x 15 x 8.0
Set 3 x 15 x 8.0

Superset:
Romanian DL
Set 1 x 15 x 95
Set 2 x 15 x 95
Set 3 x 15 x 95

Swiss-Ball lateral roll
Set 1 x 20 x 9lb body bar
Set 2 x 20 x 9lb body bar
Set 3 x 20 x 9lb body bar

1 set dragon flag x 15
1 set pushups x 25

Chinups were lame again, I could only manage 2, 2, 2. I am disgusted that these continue to be so hard. My inside forearms, near the elbow, really get sore. Then it goes away. I don't know what is going on here, but I won't stop doing them. I will just keep plucking away.

Workout felt good today, my deadlifts are getting stronger. Tomorrow is workout A, and then I am done with FL I.

Bye for now.
Deb

============================== ============================== ==

[SpacecityPaula]

I did a double take when I saw your dog. A friend of mine has a corgi that is very similar to yours.

[Biskit]

He's my best bud. His name is Dodger, and he's just awesome! Corgis just have something magical about them.

[SpacecityPaula]

My friend Janet's Corgi Fred

[RobLL]

" I am disgusted that these continue to be so hard. My inside forearms, near the elbow, really get sore. Then it goes away. I don't know what is going on here, but I won't stop doing them. I will just keep plucking away."

Soft tissue work one one sort or another. Masseuse, Foam roller, The Stick, a tennis ball.

[Biskit]

RobLL,

The hurt is while I am doing the chinups. The area inside my forearm, near my elbows is what hurts, after another set or two, not so much hurt, but no strength to lift myself. I can only do two or three. Sometimes not.

Ah well, I am having a hard time explaining myself.

Thanks for the suggestions.
Deb