The Biskit's NROL Training Log...

[stingo]

Nice going on the BSS+OHP that's one of the hardest exercises I've attempted in NROL.

[Biskit]

Originally Posted by stingo

Nice going on the BSS+OHP that's one of the hardest exercises I've attempted in NROL.

Thanks Tom. It felt good not to fall over on this one!

Deb

[Griffty Cent]

Great job. I haven't gotten myself to do the BSS+OHP yet. I'm new to the BSS so I figure I'll get used to those by themselves and then add a set of OHPs. So for FL II I'm supposed to do the BSS/OHP in a superset with lat pulldowns, but I'm doing tri-sets of BSS + lat pulldowns + OHP...pretty hard, working well so far I don't have the guts to do it right yet! Anyway great job, hope everything continues going well!

[Biskit]

Greetings!

Just checking in after a few days of eating. I managed to get in all four Fat Loss II workouts this week, and I will post results later if anyone is interested. I left my logs in the car, and I'm feeling a little lazy.

On a general note, I feel I've done well so far. The front squats are hard for a few reasons. I have small hands, and letting the bar roll to my fingertips is a challenge. I can do it, but boy are my forearms sore! I like these better than back squats though, I really don't know why! Well, I guess that's the only reason. Hmm. Any suggestions to help make my hands bigger are appreciated!

The BSS with OH press is going better than I anticipated. Today I did 15lb dumbbells, up from 12lbs the other day. It was hard, but I feel I need to challenge myself more.

The chinups were better today too. I could manage 5, then 3, on 2 sets, 4 then 2 on the last set. I figure I will do the best I can on these and hope I am improving each time, which will eventually get me to 12 reps.

Overall, I am a bit sore in a good way. Generally happy to have finished week one of FLII during one of the biggest eating holidays! I do love my stuffing though. I HAVE to eat it! My mom is from Nova Scotia Canada, and the stuffing she taught me to make is made with potatoes, stuffing bread, sauteed oinions and summer savory. Sooooo good! It is a must have with turkey or anything else for that matter! I always make it for holidays, and this year was no exception. I still have leftovers, so watch out! Extra cardio and intervals, walks, etc...if I can handle it.

Thanks to Griffy for checking in on me. Keep up your program, and those BSS with OH press will come. Hey, if I can do em...

Will post workouts later.
Deb

[Griffty Cent]

No problem! I've been lurking on a bunch of these logs for the past couple of months before realizing I should probably comment on some! Keep it up!

[Biskit]

These two workouts were done Friday and Saturday. I am just getting around to posting.

Fat Loss II
Workout A: November 23rd, 2007
Workout # 3

Warmup 10:00 minutes on treadmill 6.0-7.0. 1.25 miles total. General calistenics and such.

Front squat warmup bar x 8, bar x 8. Ouch, my wrists hurt!

Superset:
Front Squat
Set 1 x 12 x 70
Set 2 x 12 x 75
Set 3 x 12 x 75
I had some difficulty with the last two on set 3. My hands just seem too small or something. My forearms were sore from the first workout as well. Well, I figured I could stop for a second, collect my thoughts, and then finished.

Cable Seated Row (Wide Grip)
1 x 12 x 8.0 plate
2 x 12 x 8.5 plate
3 x 12 x 8.5 plate
No change here. I will move up on Monday.

Superset:
Supine Hip Extension with Leg Curl
3 x 17 x BW

Barbell Push Press
Set 1 x 12 x 49
Set 2 x 8 x 54 then 4 more at 49
Set 3 x 10 x 54

Superset:
Dynamic Lunge
Set 1 x 12(e) x 49
Set 2 x 12(e) x 59
Set 3 x 12(e) x 59

Upper Body Russian Twist
3 x 17(e) x B
============================== ============================== ====
Fat Loss II
Workout B: November 24th, 2007
Workout #4

Warmup 5:00 minutes on treadmill, .52 miles. Etc...

warmup sets for the SGD were 8 x 65, 8 x 70

Superset:
Snatch Grip Deadlift
Set 1 x 12 x 70
Set 2 x 12 x 80
Set 3 x 12 x 85

T-pushups
1 x 16 x BW
2 x 16 x BW
3 x 16 x BW

Superset:
BSS with Overhead Press (12lb dbells)(*each leg)
Set 1 x 12 x 12*
Set 2 x 15 x 12*
Set 3 x 15 x 12*

Chinup or Underhand Grip Lat Pulldown
Set 1 x 5 x BW then 3 more
Set 2 x 5 x BW then 3 more...ughh
Set 3 x 4 x bw then 2 more... ack
Well, I am happy with this effort.

Superset:
RDL with Bent Over Row
Set 1 x 12 x 65
Set 2 x 12 x 75
Set 3 x 12 x 75
The last two were tough, I think I was getting tired.

Lower Body Russian Twist
3 x 20 x BW

Finished up with 12 dragon flags, and another 5 minute run on the treadmill.

Tomorrow morning is workout 5, and I will report when I have time.

Deb

[Biskit]

Fat Loss II
Workout A: November 27th, 2007
Workout # 3 of this series

Warmup 5:00 minutes on bike. 5 minutes on treadmil. 1 mile and .5 mile respectively. Calistenics.

Front squat warmup 70 x 5, 70 x 6.

Superset:
Front Squat
Set 1 x 10 x 70
Set 2 x 10 x 75
Set 3 x 10 x 75
(stayed the same on these, only warmups were heavier than last time, which was just the bar, I'm tipping forward, and trying not to. Very difficult today)

Cable Seated Row (Wide Grip)
1 x 12 x 8.5 plate
2 x 12 x 9.0 plate (+ .5)
3 x 12 x 9.0 plate (+. 5)

Superset:
Supine Hip Extension with Leg Curl
3 x 15 x BW

Barbell Push Press
Set 1 x 10 x 55 (+ 10)
Set 2 x 10 x 55
Set 3 x 10 x 60 (+ 5)
Much better on these today. The hardest part for this exercise is cleaning the bar, then hiking it over my head to my shoulders.

Superset:
Dynamic Lunge
Set 1 x 10(e) x 50
Set 2 x 10(e) x 50
Set 3 x 10(e) x 60

Upper Body Russian Twist
3 x 15(e) x BW

15 pushups to finish.

That's it.

Deb

[RobLL]

Those chins are moving up fast

[Biskit]

Originally Posted by RobLL

Those chins are moving up fast

Thanks RobLL. I am trying to figure out how to improve on this move. I am incorporating some standing dumbbell curls as a way to build my arms a bit. And, just doing them (chins) of course.

I will see how it goes tomorrow.

Now if I could just get those front squats right, I'd be set.

Deb

[Biskit]

Tweaked my back on the right middle today. It is not responding to advil very well. I will try heat tonight at home.

I don't really know what I did to make it *tweak*.

I will see how it feels tomorrow.

Deb

[stingo]

Could just be your muscles misfired for whatever reason. Hope you feel better soon.

[Biskit]

Hello,

It was cold this morning. Brrr. It's hard sometimes to drag yourself out of a perfectly warm bed into the chill of dawn.

My back still has a minor little sore spot, but the heating pad last night helped. It didn't bother me today at all either. Good sign.

After the usual warmup I proceded to workout

I am doing this program 4 x per week, I miss calculated the # of my workout last time. This is my second week on FLII, this is the 3rd time I am doing workout B. This time around it's 10 reps, 45 sec rest.

Fat Loss II
Workout B: November 24th, 2007
Workout #3

warmup sets for the SGD were 8 x 65, 8 x 75

Superset:
Snatch Grip Deadlift
Set 1 x 10 x 75 (+5lbs)
Set 2 x 10 x 85 (+10 lbs)
Set 3 x 10 x 95 (+10lbs)
I like deadlifts so much more than squats. I feel stronger on them too. Hopefully, these #s will help with my squat #s.

T-pushups
1 x 15 x BW
2 x 15 x BW
3 x 15 x BW

Superset:
BSS with Overhead Press (15lb dbells)(*each leg)
Set 1 x 10* x 15
Set 2 x 10* x 15
Set 3 x 10* x 15


Chinup or Underhand Grip Lat Pulldown
Set 1 x 4 x BW then 2 more
Set 2 x 4 x BW then 2 more...ughh
Set 3 x 4 x bw then 2 more... ack
Well, I didn't get any better on these, but I am just hanging tough. (literally )

Superset:
RDL with Bent Over Row
Set 1 x 10 x 65
Set 2 x 10 x 70
Set 3 x 10 x 80 (+5lbs)
Better today.

Lower Body Russian Twist
3 x 10 x BW

Finished up with 10 dragon flags.

Deb

[RobLL]

Something I think helps with Chin/Pullups. On any 'not quite' rep, I do a long slow down half (eccentric?).

[Biskit]

Originally Posted by stingo

Could just be your muscles misfired for whatever reason. Hope you feel better soon.

I think you're right Stingo, it feels much better today.

Thanks,
Deb

[Biskit]

Originally Posted by RobLL

Something I think helps with Chin/Pullups. On any 'not quite' rep, I do a long slow down half (eccentric?).

Thanks for the suggestion RobLL. I will try anything to be able to master the dreaded chinup!

Deb

[Biskit]

Today was devoted just to intervals. I warmed up for 5 minutes at a pace ranging from 6.0-6.5.

From there I did a bunch of intervals:

Interval 1 8.0 for 60 sec.-- 90 sec moderate.
Interval 2 8.5 for 60 sec.-- 90 sec moderate.
Interval 3 9.0 for 45 sec.-- 90 sec moderate.
Interval 4 9.5 for 45 sec.-- 90 sec moderate.
Interval 5 9.5 for 30 sec.-- 60 sec moderate.
Interval 6 10.0 for 30 sec.-- 90 sec moderate. whew!&*%^
Interval 7 9.0 for 30 sec.-- then cool-down.

I ended up with a total of 21:00 minutes, 2.30 miles.

Walked for 5 more minutes....another .20 miles.

Whew, this was a great workout. Hard but good. I haven't run for a few days, and it felt good.

I used the foam roller on my hams and back, also someone in my gym has 'the stick'. That thing is great for massaging muscles like my sore spot on my back. After a run the back wasn't so sore though...musles all warmed up.