The Biskit's NROL Training Log... - Page 6 - JP Fitness Forums

Griffty Cent · 12-04-2007, 07:10 PM

Excellent job! I'm envious.

Biskit · 12-05-2007, 11:19 AM

Good afternoon,

Today's results for Fat Loss II, workout B:

Fat Loss II
Workout B: Wednesday December 5th, 2007
Workout #5

Warmup 5:00 minutes on the treadmill, .51 miles.

Warmup sets for the SGD were 8 x bar, 8 x 65, 8 x 75

Superset:
Snatch Grip Deadlift
Set 1 x 10 x 85
Set 2 x 10 x 95
Set 3 x 10 x 105
Set 4 x 1 x 125
Set 5 x 1 x 145 (wanted to see how much I could do for 1RM)
T-pushups
1 x 10 x BW
2 x 10 x BW
3 x 10 x BW

Superset:
BSS with Overhead Press ( *=each leg )(weight is dumbells, i.e., 20 = two 20lb dumbbells)
Set 1 x 15 x 10*
Set 2 x 20 x 10*
Set 3 x 20 x 10*

Chinup or Underhand Grip Lat Pulldown
Set 1 x 3 x BW then 3 more
Set 2 x 3 x BW then 3 more
Set 3 x 4 x bw then 3 more

I threw in some jump pullups, I saw a video on Crossfit. They're a good way to help me get there. I did 5 each time before the chinups.

Superset:
RDL with Bent Over Row
Set 1 x 10 x 75
Set 2 x 10 x 75
Set 3 x 10 x 80

Lower Body Russian Twist
3 x 10 x BW

I am very pleased with my workout today. I pulled heavier weight than I ever have, even if it was only one rep. I was testing the waters, and didn't want to kill myself. I am pretty sure I can pull more than 145 for 1 RM, but I had a whole workout ahead of me, especially those nasty BSS with overhead press, and the chinups! I did ok on the BSS's, the chins felt stronger, but I couldn't really do much better than I have been. I will break through these eventually, I just know it!

The RDL with the row was much better today too.

Dragon Flags BW x 12.

Anyway, back to work.

Biskit

Biskit · 12-05-2007, 11:33 AM

Quote:

Originally Posted by Griffty Cent

Excellent job! I'm envious.

No envy needed! But thanks just the same!

You keep up your good work, I've been lurking but busy.

Biskit

Biskit · 12-07-2007, 09:40 AM

Fat Loss II
Workout A: Tuesday December 6th, 2007
Workout # 6 (whoo hoo! Last A workout)

Warmup 6:00 minutes on the treadmill. .62 miles. Calistenics.

Warmups bar x 6, 65 x 7, 65 x 8

Superset:
Front Squat
Set 1 x 10 x 65
Set 2 x 10 x 75
Set 3 x 5 x 80 then 5 x 75

Cable Seated Row (Wide Grip)
1 x 12 x 9.0 plate
2 x 12 x 9.5 plate
3 x 12 x 9.5 plate

Superset:
Supine Hip Extension with Leg Curl
3 x 10 x BW

Barbell Push Press
Set 1 x 10 x 49
Set 2 x 10 x 54
Set 3 x 7 x 59 x 3 x 54

Superset:
Dynamic Lunge
Set 1 x 10(e) x 59
Set 2 x 10(e) x 63
Set 3 x 10(e) x 63

Upper Body Russian Twist
3 x 10(e) x BW

Not a lot of time to recap. Basically everything was good. I am yet to move further than 80 on the front squats, and only for 5 reps at that. Barbell press is getting better, just hindered by my sore right side on my back.

Tomorrow is my last Fat Loss II workout. Yay! I can 'rest' for a week. Yeaaahhh riggghhhttt!!!

Well, I think I will lay off weights. Give that spot a chance to heal. I think I'll do some running, maybe skiing! That would be awesome!

If I don't post for a week, this log will most likely be buried by then.

Biskit

Take care.

Deb

L'ilJ · 12-07-2007, 04:51 PM

If you want to make some progress with those front squats, try a strength program next. I didn't really make much progress weights-wise while doing those FL workouts. I certainly got better conditioned though. Good job getting it done!

Biskit · 12-08-2007, 08:45 AM

Quote:

Originally Posted by L'ilJ

If you want to make some progress with those front squats, try a strength program next. I didn't really make much progress weights-wise while doing those FL workouts. I certainly got better conditioned though. Good job getting it done!

Thanks L'ilJ,

I have been debating whether I'd do FL3 or move on to strength 1. I have a week off now to think it over. I may do just that, I have been leaning in that direction for some time. I really want to start working on strength. I did move up on my deadlifts though. Today I did a 1RM of 155 on the deadlift.

I finished up FL2 this am. Will post results later. Nothing new to report, I was just happy to be done. I am looking forward to some rest.

Thanks for checking in.
Deb

stingo · 12-08-2007, 12:10 PM

I'd do Fat Loss III first, as the conditioning gains you'll make will help you master Strength I better.

Biskit · 12-10-2007, 12:11 PM

Good afternoon,

I'm finally getting around to posting my last workout in Fat Loss II. It was a busy weekend, and work is busy too. Just got some time to post this while I can.

Fat Loss II
Workout B: Saturday December 8th, 2007
Workout #6

Warmup 6:00 minutes on the treadmill, .62 miles.

Warmup sets for the SGD were 8 x bar, 7 x 65, 7 x 75

Superset:
Snatch Grip Deadlift
Set 1 x 10 x 85
Set 2 x 10 x 95
Set 3 x 10 x 105

Set 4 x 1 x 155 (up 10 from last 1RM)

T-pushups
1 x 10 x BW
2 x 10 x BW
3 x 10 x BW

Superset:
BSS with Overhead Press
Set 1 x 15 x 10*
Set 2 x 15 x 10*
Set 3 x 15 x 10*

Chinup or Underhand Grip Lat Pulldown
Set 1 x 4 x BW then 3 more
Set 2 x 4 x BW then 3 more
Set 3 x 4 x bw then 3 more

I threw in 10 jump pullups in between sets.

Superset:
RDL with Bent Over Row
Set 1 x 10 x 75
Set 2 x 10 x 75
Set 3 x 10 x 85

Lower Body Russian Twist
3 x 10 x BW

Glad to be done. I was/am tired and my right side of my back is still acting up. Good time for a rest I guess. I was pleased with my deadlifts and find these to be one of my better lifts. The BSS with overhead is not a favorite, and today I stepped down to 15s because of my back, it bothers on the push-up part. The chinups will come with work. I will keep up with them.

Again, glad for the break. I will check over the programs to come, Fat Loss III or Strength I to see where I want to go next.

Anyway, back to work!
Deb

stingo · 12-10-2007, 12:35 PM

Congrats on finishing Fat Loss II. If you're considering which program to do next, I'd suggest Fat Loss III as it will really improve your conditioning, which will stand you in good stead with the rest of the programs. That said, if you wanted to go the strength route, I've read that doing a hypertrophy program first will really help with the progress made when you start your strength routine.

Biskit · 12-10-2007, 01:24 PM

Quote:

Originally Posted by stingo

Congrats on finishing Fat Loss II. If you're considering which program to do next, I'd suggest Fat Loss III as it will really improve your conditioning, which will stand you in good stead with the rest of the programs. That said, if you wanted to go the strength route, I've read that doing a hypertrophy program first will really help with the progress made when you start your strength routine.

Thanks Stingo,

I did mean Hypertrophy I first, not Strength I. I will follow the program as it is laid out in the book. Just not sure about Fat Loss III. I will read over the programs and decide. I also am looking into some personal trainers in my area (Mass), and if I find someone, I will see where that goes. I want to have someone who knows what they are doing help me and evaluate my form, etc.

Deb

stingo · 12-10-2007, 02:55 PM

Quote:

Originally Posted by Biskit

Thanks Stingo,

I did mean Hypertrophy I first, not Strength I. I will follow the program as it is laid out in the book. Just not sure about Fat Loss III. I will read over the programs and decide. I also am looking into some personal trainers in my area (Mass), and if I find someone, I will see where that goes. I want to have someone who knows what they are doing help me and evaluate my form, etc.

Deb

That's a good idea - I'm hoping to take that route when I meet with my prospective trainer next week. An individualized plan based on NROL principles.

L'ilJ · 12-10-2007, 05:38 PM

Yay FL2 done! I actually have enjoyed doing strength programs much more than fat loss or hypertrophy programs. I really hate the high-rep stuff. Good luck finding a trainer!

Biskit · 12-11-2007, 09:26 AM

Quote:

Originally Posted by L'ilJ

Yay FL2 done! I actually have enjoyed doing strength programs much more than fat loss or hypertrophy programs. I really hate the high-rep stuff. Good luck finding a trainer!

Thanks Jill. I am glad to be done with FL2. I do want to build more muscle, so I am leaning toward hypertrophy first.

I have a sore right lat, so it was a good time for a rest.

Deb

Biskit · 12-11-2007, 09:32 AM

Since this is my week off, I wanted to throw in a bit more interval stuff. I hurt my right lat and it has been quite sore, so I thought a good run would loosen it up a bit. It did. I also was eager to use the foam rollers they have at the Y on my back. Boy did that feel good and bad! Mostly good though.

This lat is literally a pain. I hope she heals up before I start again.

Intervals:

Warmup run at 6-6.2 for 5 minutes.

(s=seconds)
Interval 1 8.0 x 30s x 6.2 60s
Interval 2 9.0 x 30s x 6.2 60s
Interval 3 9.0 x 30s x 6.2 60s
Interval 4 9.0 x 30s x 6.2 60s
Interval 5 9.0 x 30s x 6.2 60s
Interval 6 9.5 x 30s x 6.2 60s
Cooldown 6.2-6.5 till I reached 20 minutes total.
2.21 miles total.

Foam roller on lats, especially right side. Broom stick stretches for shoulders and back.

20 pushups and done.

Deb

Griffty Cent · 12-11-2007, 01:38 PM

I'm glad people are talking about changing the orders of the programs in NROL, I've been debating just sticking with what was in the book or doing my own thing for a while and I've felt that if I switch the programs I'm going to throw this whole thing off. I should probably lighten up on that.

I wish we had foam rollers at my gym, I've been debating ordering one online. Do you find that it really helps?

Great job on everything so far.