The Biskit's NROL Training Log...

[SpacecityPaula]

See I love Squatting and DLing on the same day.

That would be a rocking day in my book

[Biskit]

Originally Posted by stingo

Congrats on starting H1 - yes it is very different from the Fat Loss programs. You'll find that out especially when you do your lower body in the next workout. Squats and deadlifts in the same workout - booyah! Still, it will all come with time. I'll be interested to hear what you think of the rotating protocols.

Yes, it is different, but today was just one of those 'wierd' days for me. Not sure why exactly, just wierd.

I like deadlifts, not squats. BSS's and step ups are killer, but I can manage. In some ways, tomorrow's workout may feel more 'fulfilling' than today's did. I like the 5 sets x 5, but it takes longer than I like. The 3 x 15 is too many reps (especially BSS) so the 4 x 10 is obviously in-between. Just remembering these finer points each day I work out is something I have to keep a close eye. Sometimes at 5:30 am, my mind is not completely as sharp as I'd like!

Trying to fit in a workout with the trainer this week too. Not sure what day yet.

Biskit

[Biskit]

Originally Posted by SpacecityPaula

See I love Squatting and DLing on the same day.

That would be a rocking day in my book

Wish you were there to motivate me Paula! Rock on!

Deb

[Biskit]

Hey guys,

Up and at the gym by 5:45 today. After doing some warmup and no chit-chat, I was off. (although I ran back out to my car in the 11 degree temps to get my ipod, and when I was about to use it, it was dead! Natch! So, I just had to hunker down and work. I had a meeting at work today, so no time to waste.

Warmup:
Mobility exercises and foam rolling.

NROL Hypertrophy I, Workout B
Tuesday December 18th, 2007

Squat
4 sets x 10 reps, I used plates under my heels for more ankle flexibility for my warmup sets and for the first two sets of heavier weight.

Warmup sets
Set 1 bw x 15 heels on 5lb plates
Set 2 bar x 8 heels on 5lb plates
Set 3 65 x 10 heels on 5lb plates

Set 1 75 x 5
Set 2 75 x 5
Set 3 80 x 5
Set 4 85 x 5

Deadlift shrug

Warmup sets
set 1 bar x 10
set 2 65 x 10

Set 1 105 x 10
Set 2 105 x 10
Set 3 115 x 10
Set 4 120 x 10

I wasn't sure about the 'shrug' part, so I was kind of winging it...ha ha ha.

Superset
(*) = each leg
BSS
Set 1 15 x 10(*)
Set 2 15 x 10(*)
Set 3 20 x 10(*)
Set 4 20 x 10(*)

Step Up
Set 1 15 x 10(*)
Set 2 20 x 10(*)
Set 3 25 x 10(*)
Set 4 25 x 10(*)

Thoughts:

Wow, good workout today. My legs are fine now, I'll see how they feel tomorrow! I had a pre-workout protein shake with 5gs creatine, and maybe that helped some. I just started to add this supplement a few days ago. 5 grams per day.

I enjoyed this workout today, and I wasn't expecting to. I hadn't done squats for a while, and wasn't sure how that would go. I added plates under my heels (per Tony G. suggestion) to help flex my ankles better, and it worked great. I took them out on the last two sets and felt good.

I was also happy with my deadlift. I added reebok steps to each side to lift everything up a bit (another TG suggestion), because the weights I use are not the large round ones, they are 25's but smallish, so I was deadlifting from a very low start point before. I added the steps with one riser on each side, and I hope I was doing them right, not sure about the 'shrug' part, but I did the best I could.

The superset with the BSS's and Step Ups is kill-er. I kept thinking of a million excuses to cut the sets short, (I have a meeting, I could bag the last two sets, if it gets any later, I could just do 3 sets...etc) until I was finally done!

Finishished with foam roller on the ouchy spot and legs, hams, glutes, etc.

Deb

[Tony Gentilcore]

Good call on taking out the plates underneath your heels with your last two sets of squats. I wouldn't necessarily recommend using the plates long-term. But for the time being it's fine until you get your ankle mobility in check.

Here are my rules in terms of footware and squatting:

Barefoot: for all box squat variations (also, deadlifts should be done barefoot or with a flat shoe.....chuck taylor's, Nike Frees, etc)

Shoes: front squats, or any touch-n-go variation

[Biskit]

Originally Posted by Tony Gentilcore

Good call on taking out the plates underneath your heels with your last two sets of squats. I wouldn't necessarily recommend using the plates long-term. But for the time being it's fine until you get your ankle mobility in check.

Here are my rules in terms of footware and squatting:

Barefoot: for all box squat variations (also, deadlifts should be done barefoot or with a flat shoe.....chuck taylor's, Nike Frees, etc)

Shoes: front squats, or any touch-n-go variation

I had my flat champions on. I thought to take them off, but at the Y it just feels wierd going barefoot for any lift. I shouldn't give a shert, next time, no shoes! These shoes are pretty flat though. I am going to look into the Nike Frees when the dust settles.

The plates under heels was my idea for the first few sets, didn't mean to imply this to be your method for this exercise (necessarily). I wanted to get lower and my ankles felt tighter than that camel's ass you talk about.

Deb

[L'ilJ]

Workouts are looking good Deb! I have to say that I am now a bigger fan of the Chucks than the Frees. I wore the Frees for a while, but after I started doing olympic lifts w/Oly shoes the Frees just felt squishy for everything else (I have the 5.0 Frees). I also have some Onitsuga Tigers that are flat with just a bit of a sole on them. Those are good for regular squats and stuff.

Oh, I can talk about shoes all day!

[Biskit]

Originally Posted by L'ilJ

Workouts are looking good Deb! I have to say that I am now a bigger fan of the Chucks than the Frees. I wore the Frees for a while, but after I started doing olympic lifts w/Oly shoes the Frees just felt squishy for everything else (I have the 5.0 Frees). I also have some Onitsuga Tigers that are flat with just a bit of a sole on them. Those are good for regular squats and stuff.

Oh, I can talk about shoes all day!

Thanks Jill, I felt good despite all the evil leg work. My hamstrings and butt are just a bit sore today, as are my shoulders/upper arms. It's a good sore though.

Where did you get the Tigers? I could only find a website in Japan, no english available. From what I could find, they are only sold overseas, not here. I like the look of them too.

Deb

[L'ilJ]

Originally Posted by Biskit

Thanks Jill, I felt good despite all the evil leg work. My hamstrings and butt are just a bit sore today, as are my shoulders/upper arms. It's a good sore though.

Where did you get the Tigers? I could only find a website in Japan, no english available. From what I could find, they are only sold overseas, not here. I like the look of them too.

Deb

I bought mine as zappos.com. I have two pair. These are my most recent purchase. These look pretty nice too. I prefer a shoe like this with a tiny bit of a hard heel to do regular PL-syle squats in. The chucks are too flat. The Tigers are also a great all-around shoe to do conditioning workouts. Plus...they look cool. Good luck!

[Biskit]

Originally Posted by L'ilJ

I bought mine as zappos.com. I have two pair. These are my most recent purchase. These look pretty nice too. I prefer a shoe like this with a tiny bit of a hard heel to do regular PL-syle squats in. The chucks are too flat. The Tigers are also a great all-around shoe to do conditioning workouts. Plus...they look cool. Good luck!

Thanks Jill, those are nice. Now I have to decide on a color! I'm a 7, do they run true to size?

Thanks,
Deb

[L'ilJ]

Originally Posted by Biskit

Thanks Jill, those are nice. Now I have to decide on a color! I'm a 7, do they run true to size?

Thanks,
Deb

Depending on how you like to wear your shoes. I found the leather ones run true to size (I'm a 6.5B), but I ordered the mesh ones in 6.5B and I think they are smaller. I sent them back for a 7B so I have a little extra room for thicker socks. Tina wears them too. She has the green and yellow ones and they are really cool looking.

[Biskit]

Originally Posted by L'ilJ

Depending on how you like to wear your shoes. I found the leather ones run true to size (I'm a 6.5B), but I ordered the mesh ones in 6.5B and I think they are smaller. I sent them back for a 7B so I have a little extra room for thicker socks. Tina wears them too. She has the green and yellow ones and they are really cool looking.

Thanks Jill.

Deb

[Biskit]

Good morning.

Let's get to it:

Warmup mobility exercises. 5-10 minutes.

NROL Hypertrophy I, Workout #2
Thursday December 20th, 2007

All exercises are 3 sets, 15 reps, normal tempo, rest 30

Superset with full rest
Dumbell incline bench press
Set 1 25 x 15
Set 2 25 x 15
Set 3 25 x 15

Cable seated row
Set 1 8.0 plate x 15
Set 2 7.0 plate x 15
Set 3 7.0 plate x 15

Superset with full rest
Dumbell shoulder press
Set 1 20 x 15
Set 2 30 x 15
Set 3 20 x 15

Wide grip lat pulldown
Set 1 7.0 plate x 15
Set 2 7.0 plate x 15
Set 3 7.0 plate x 15

Superset with full rest
Close grip bench press
Set 1 45 x 15
Set 2 55 x 15
Set 3 55 x 15

High pull
Set 1 49 x 15
Set 2 49 x 15
Set 3 49 x 15

Swiss ball crunch
2 sets x 15bw
1 set x 15 x 25lb weight on chest

Post workout thoughts:

One thing today was that I was STARVING afterwards. I could not wait to get home to eat something. I had a protein shake pre workout, with 1 scoop whey protein, 1 scoop creatine, 1/4 bananna, skim milk, but I was on 'E' when I got home. I had a quick small bowl of smart start, then drove my son to school. On the way back home in the car I was still STARVING (it's only 1 mile to school). When I got home I made 1/2 cup oatmeal, 2 tbsp flaxseed, some cinnamon, blackberries and a pinch of honey. I devoured that. Felt better.

I was happy with today's workout. I lowered the weights because of the high reps. It was a quick workout too with only 30 seconds rest between sets. The only thing is I do not like high rep sets. I am looking forward to the 5 x 5s.

Snow again today. Looks pretty. I love a White Christmas

Deb

[Biskit]

I worked with my trainer today, and had an awesome workout. As my son would say, Tony is the man! Well, he is.

He made me work hard and we did a variety of great stuff. But this is what I needed! So bring it on.

Warmup:
Foam roller on legs, butt, hams, lats, back, etc. Spider mans, Bird-dogs, walking lunge with hands overhead, butt kicks, toy soldiers, and a couple more that I cannot remember the names, but great mobility stuff.

Then on to weights.

Box Squats
6sets x 6 x 95

Ham-Glute Raise
4 sets x bw x 8 (man, these are killer!)

Band-assisted chinups
4 sets x 5

Incline rows
4 sets x 10 x 30

The unknown name cable to chest pull. (I have to ask him the name again)
It looks easier than it is. Believe me. You stand to the side, pull the weighted cable out in front of you, then bring it to your chest and back out again with elbows locked.
3 sets x 10 each side

Sled push
6 reps x 270lbs
you basically push the sled to one point, then turn around and come back.

Thoughts:
It was great to have Tony help me work on my form. I am lucky to have found someone near me who can work on the things I want to improve on.

I even got a the t-shirt!

Deb

[L'ilJ]

Sounds like a great workout Deb! How old is your son? My boy is 3-and-a-half now.