The Biskit's NROL Training Log...

[Biskit]

Hi Guys and Gals,

I just started NROL. I am relatively new to the JP fitness forums, but not to fitness in general. I have found some good inspiration here, and I was encouraged to share in my own log.

I couldnt think of anything witty to call it, so it is what it is. My (Biskit) NROL training log, journey, experience, etc...any alternate name suggestions are appreciated.

So to get down to biz:

Some back ground on me...
I have been lifting for a while now, about 2 years. I have been a runner for a very long time, but turned to weights when I realized the runnin just wasn't getting me the results I wanted: Leaner and more muscle.

Sooo, I have come a long way thus far. I feel as though it has gone by fast, although there were times when it was quite frustrating. I have more road to travel, so here I am, and will hopefully remain.

I have managed to loose around 10 pounds all told. Dropped a size, and lost inches. Clean eating has really helped as well as intervals and HIIT, and oh, yeah...WEIGHTS, baby, WEIGHTS!!

My friends don't lift, the only others I know that do are at the gym I go to which is the Y (which is a super nice place, they are renovating to expand the weight room even as we speak. I can't wait) and then that is mostly guys. Not a problem though! I don't feel intimidated at all. I am the only gal that uses the squat rack though, I wish I could get more of the women to try. There is that feminine/un-feminine thingy at play there for sure. BUT, I am not going to let that stand in the way of a killer butt and thighs! Sigh, if they only knew.

I am 5'3" 135. 40's is all I will say! Wife, and Mom of two teens boys. Full time job, blah, blah, blah...so my workouts are very early morning, usually up at 5, gym by 6.

I started Monday with Break in. It went like this:

(*) = each leg.
(BW) = body weight
(DB) = Dumbbell
(BB) = Barbell

Break in A:

Squat: (Full barbbell squat) rest = 60
Warmup 45 x 12
Set 1 65 x 15
Set 2 65 x 15

Static Lunge: [(using 29 lb bar) Supersetted with TPDrows] rest = 60
Warmup 29 x 15(*)
Set 1 29 x 15
Set 2 29 x 15

Two Point DB Row: [(25lb DBs) Supersetted with S lunge] rest = 60
Set 1 25 x 15
Set 2 25 x 15

Pushups [(BW) Supersetted with SB crunch] rest = 60
Set 1 BW x 15
Set 2 BW x 15
(I really like pushups, I do the real ones too! )

Swiss Ball Crunch: [(BW) Supersetted with pushups] rest = 60
Set 1 BW x 20
Set 2 BW x 20
(I may do one more set of each of these next time)

My first day of break in done! That was record time for me in the gym too!

Biskit

[Biskit]

I definetely have a cold, and decided to sleep in tuesday, oooh an extra hour of sleep! I will see how I feel on Wednesday, which is scheduled to be workout B of Break In.

I am a little sore in the legs and upper shoulders/back today. Not too bad though. The Break In is deceiving though, I didn't think I'd be that sore in the legs. I will see how I feel after BI-B workout on Wednesday.

I had planned on cardio tuesday which consists of HIIT on the treadmill. I usually do 5 minute warmup at 6.0, then 7-8 intervals at 8.8-9.5 with 60 second breaks in between at 6.0-6.4.

This works out to be around 20-25 minutes which is all you really need for a blaster of a workout.

I will resume running when feeling better.

Biskit

[Egham]

Welcome to the Training Log Subforum, it's good to have you participating here with us.

I also ran for years before I took up weightlifting and like you, found that running wasn't delivering what I was really looking for. I putzed around with weights for about a year, but never stuck with a program for more than a couple of months. Then I found NROL and worked my way through it for almost a full year.

NROL is a great choice and should serve you well. If my experience is any indication, you'll really feel it in your legs after every Break-in A workout...... Lots of reps with those squats and static lunges. You will, however, find it great prep for what follows.

Again, welcome. I'm looking forward to following your NROL adventure.

[bigDman]

Good luck with your goal... Ill be following this log

[stingo]

Welcome to the training forum. Especially since you're a fellow NROL person. Since you love pushups, what'd you think of the t pushups in NROL's warmup routine?

[Biskit]

Hi all,

Just checking back in. This place has been busy! I had to go to the second page to find my log. I have been busy too, but too much going on to log in until now.

I worked out Wednesday even though I am feeling a bit under the weathah. (Boston accent on) No cardio though, if I do cardio when the least bit sick, I always get sicker...so here are my numbahs.

Break In Workout B:

Deadlifts:
Warmup 45lbs x 12
Set 1 75lbs x 15 rest 60
Set 2 75lbs x 15 rest 60

Step Ups: Superset with Dumbbell one-arm shouler press
Set 1: 20lb DB x 15* 60 sec rest
Set 2: 20lb DB x 15* 60 sec rest

One Arm Dumbbell Shoulder Press
Set 1: 20lb DB x 15* 60 sec rest
Set 2: 20lb DB x 15* 60 sec rest

Close-Grip Lat Pulldown: Superset with Reverse Crunch
Set 1: Plate 8 x 15 60 sec rest
Set 2: Plate 8 x 10 then plate 7 x 5 (arrgh!) 60 sec rest

Reverse Ball Crunch:
Set 1: BW x 20 60 sec rest
Set 2: BW x 20 60 sec rest

Overall I felt really good, good workout. I am going to try to make it tomorrow am for workout A. This cold is dogging me! But I am determined to not have any interruptions so soon! No sore legs today either, but they'll be back after tomorrow.

Should I try to up my weights a bit from workout A? Any suggestions?

See y'all soon.
Deb er, I mean Biskit.

[bigDman]

nice pulling

[Biskit]

Thanks bigDman...

And Stingo, I haven't done the T pushups in this round yet. I have done them before, and found them to be, umm, let's just say, do-able .

Thanks everyone out there for being a virtual (literally) source of inspiration. I cannot possibly read all the training logs, but I try to sift through a few and you guys are impressive!

Deb

[stingo]

When I did the Break-In workouts, I'd try adding 10lbs to the bigger lifts (squats and deadlifts) each workout and 5 lbs to the others.

[Biskit]

Hi Guys...

I logged my third workout of the week today. I still feel like I should be doing other weight exercises, I am so used to doing others like hammers, and chest presses, tricepts and curls, etc. I also was working on my pullups and dips before I started this program. Seems sometimes that I am not doing enough?

Next week is week 2, and I will add some cardio after the weights.


(*) = each leg.
(BW) = body weight
(DB) = Dumbbell
(BB) = Barbell

Workout A Break In:

For a general warmup today I did 5 minutes on the elliptical. Then on to lunges with twist, around 10 each side of these, and, for STINGO, I did T-Pushups, 10 each side.

++++++++++++++++++++++++++++++ ++++++++++++++++

Squat: (Full barbbell squat) rest = 60
Warmup 45 x 7
Set 1 75 x 15
Set 2 75 x 15

Static Lunge: [(using 29 lb bar) Supersetted with TPDrows] rest = 60
Warmup 29 x 10(*)
Set 1 39 x 15*
Set 2 39 x 15*

Two Point DB Row: [(25lb DBs) Supersetted with S lunge] rest = 60
Set 1 30 x 15*
Set 2 30 x 15*

Pushups [(BW) Supersetted with SB crunch] rest = 60
Set 1 BW x 20
Set 2 BW x 20

Swiss Ball Crunch: [(BW) Supersetted with pushups] rest = 60
Set 1 BW x 25
Set 2 BW x 25


I added 10lbs per Stingo's suggestion for the leg exercises, and it went well. I added 5 for the rows and did some extra pushups and crunches.

Good workout today, I felt pretty good considering. I

Deb

[stingo]

NROL's programs are very efficient - I know I was used to doing more (isolation) exercises so coming to one where 6 exercises are prescribed was a bit different. Always felt like I got a good workout though.

What program will you be doing after Break-In?

I'd suggest ditching the elliptical as part of the warmup and go with the exercises NROL lists in its semi specific warmup: rotational lunges, lateral lunges with floor touches, t-pushups, inchworms, ball bridge and upper body russian twist.

As for cardio, are you going to be doing metabolic overdrive?

[LWilson212]

Oooh great new log! I love new rules. I know what you mean about feeling like you are doing too little. I've been lifting weights for years, following a bodybuilding style routine with lots of isolation exercises that I got from a book by Joyce Vedral. I can honestly say from doing new rules since March, I am getting better results and putting in less time. And I get to eat more too!

Good luck and thanks for sharing your workouts!

Leah

[Biskit]

Thanks for the suggestions Stingo. I did some of the exercises for warmup in the NROL book, some walking lunges with a twist, and inchworms (forgot the names) and T-pushups. I did the elliptical because I have been sick and didn't want to do anything else. I usually do the treadmill.

I have been doing HIIT intervals and moderate intervals on the treadmill all along, and way before I started NROL, but again, I have been sick with bronchitis, sooooo I am steering clear of that until I am better. I don't want to get so sick that I cannot do anything...been down that road before.

LWilson, thanks for the reply. Yes, I had done various programs for a while too. Most recently was a full-body routine by Chad Waterbury. It had 4 full body and two iso exercises per workout. So, with break in, I feel like something is missing. I don't mind shorter workouts, as long as they produce results!

Deb

[Biskit]

Helllooooo out there? Knock knock??? Anybody reading this? Helllooooo???? Well, glad I decided to start a workout log! Bumpin this back to the top..at least for a few minutes.

Started second week of Break-In, I know Booorrrrinnnnggggg. But I am following the rules and doing it the way NROL says...

Break In Workout B:

Warmup was lunges with twist, t-pusups, etc...


Deadlifts:
Warmup 45lbs x 10
Set 1 85lbs x 15 rest 60
Set 2 85lbs x 15 rest 60
Increased another 10lbs here. Felt hard, but I could do it.

Step Ups: Superset with Dumbbell one-arm shouler press
Set 1: 20lb DB x 15* 60 sec rest
Set 2: 20lb DB x 15* 60 sec rest
no increase today, may try 25s next time.

One Arm Dumbbell Shoulder Press
Set 1: 20lb DB x 15* 60 sec rest
Set 2: 25lb DB x 15* 60 sec rest
Used 25lbs second set, felt good. Next time both sets 25.

Close-Grip Lat Pulldown: Superset with Reverse Crunch
Set 1: Plate 8 x 15 60 sec rest
Set 2: Plate 8 x 10 then plate 7 x 5 (arrgh!) 60 sec rest
Same as last time, hard to do 8plate at 15 both sets. Arrgh.

Reverse Ball Crunch:
Set 1: BW x 20 60 sec rest
Set 2: BW x 20 60 sec rest

After doing weights, I did intervals on the Treadmill. Went like this:

5 min warmup at 6.0-6.2

Intervals:
1) 8.0 x 45 sec
90 second 6.2
2) 8.5 x 45 sec
90 second 6.4
3) 8.8 x 45 sec
90 second 6.4
4) 9.0 x 40 sec
90 second 6.2
5) 9.0 x 30 sec
90 second 6.2
6) 9.0 x 30 sec
cool down.
Total 2.20 miles, 20 minutes.

Done, good.

Deb

[stingo]

Nice workout Deb - at the end of the week you'll be halfway through the Break-In I think. How're you like it so far?

[Biskit]

Thanks Stingo,

I like it so far. I still feel like I should be doing more full-body exercises, but that will come.

I feel good having a set routine to follow.

Deb