Start tomorrow. Should be fun. I am going to have to find a way to get my workouts in around this new job. It will take me a few weeks I am sure to get in the swing of things.
Quote:
Originally Posted by foodfromafar
Glad you had a good trip, tcoy!
Thank you. Hope you and your family had a great Holiday season.
Swiss Ab Crunches
3x25 with 20 sec rest between sets
Front planks at 45 sec 3 point planks at 10 sec x 2
Nice to be back working out. Something quick I put together. I think I will either start Fat Loss 2 or Strength Training next week. I am almost done with the ST book and so far it seems pretty much the same as NROL, but has a few more lifts to keep it fresh.
How is the new job going, tcoy? Have you decided what you're going to do next workout wise?
Quote:
Originally Posted by Mahler
So much talk of beer, about which I know nothing, so I will simply add my congrats for the squat PR. Very impressive.
Thanks everyone for stopping by. The job is going nuts this week, so my workouts have been non existent. I am going to have to find some way to workout and still work this crazy schedule. I am thinking of when I can get to the gym to do Fat loss 2 or 3 with my wife next. We both could use it after the holidays. For me I want to take this time to do a cut before I start "Strength Training". I also need to start training for a 1/2 marathon in March and maybe another one in April (might turn into a full). So doing a bulk and heavy lifting right now does not seem to make sense. But I will wait to hear Karla yell at me, as I was just hitting my stride with the heavy weights again.
Life is good. 2009 is going to be another great one!
Had a fun workout today with my wife. It was nice to have someone else to workout with. She did a great job with it. We both were hurting on the dynamic lunges. I have not done legs in a very long time, so I was out of shape and my balance stunk. Might try for the first run of the year tomorrow.
.... But I will wait to hear Karla yell at me, as I was just hitting my stride with the heavy weights again.
Life is good. 2009 is going to be another great one!
Oh jeez a couple o' days late I see. Actually I start my cut in March. I have pretty much decided that I won't make the stage this year even though I have put on 14lbs of pretty clean meat. (It should translate to about 6 or 7 of actual LBM.) I really wanted 10 or more.
With that decision I have decided to do my years of off-season in the following manner.
Sep-Feb (strength/hypertrophy with hypertrophy foucs for last 1.5 months. This gives me 6 mos to really grow)
March-May (cut down to about 12%)
June-Aug (Maintain)
This will give me goodly amounts of food for the summer months and allow me to look good in the summer months.
So no yelling from me on this. You will learn your optimal cycle as you experiement with the phases too.
__________________
The BIGGER I get the smaller you look
Oh jeez a couple o' days late I see. Actually I start my cut in March. I have pretty much decided that I won't make the stage this year even though I have put on 14lbs of pretty clean meat. (It should translate to about 6 or 7 of actual LBM.) I really wanted 10 or more.
With that decision I have decided to do my years of off-season in the following manner.
Sep-Feb (strength/hypertrophy with hypertrophy foucs for last 1.5 months. This gives me 6 mos to really grow)
March-May (cut down to about 12%)
June-Aug (Maintain)
This will give me goodly amounts of food for the summer months and allow me to look good in the summer months.
So no yelling from me on this. You will learn your optimal cycle as you experiement with the phases too.
That plan sounds good for you. With my new job it will be easier for me to focus on fat loss and running for the next few months. I also don't like the scale being this high, as I know its not from all muscle. My fat % according to the Omron is around 18%. I would like to get that down, but not sure how low would be right for me.
I have learned so much from last year, that when I do my next real bulk, I know it will be much better. When I did the last Strength workout I know I gained to much to fast to be all muscle. So my goal is to get to around 170lbs or a bit lower and then build back up.
Under hand Lat Pull down
1x12 at 90 lbs
2x12 at 100 lbs
Super set
Romanian Deadlift
3x12 at 135 lbs
Lower Body Russian Twist
3x12 at BW
Wow, I have had major DMOS from the last workout and this one will give me even more. I feel like such an out of shape sloth. I must get back to running. In 2 years I have not run this little ever. Hopefully I can get a few miles in tomorrow.
I could have done a bit more on the BSS/OHP but that maybe the devil of all NROL lifts. I don't know about Fat Loss 3, but Fat loss 2 sucks pretty bad. I am very proud of my wife she did this workout with me and did a great job. We had to modify some of the exersises, but thats to be expected. As this is her first NROL set of workouts. She did phase 1 of NROLW, but these workouts are a bit different.
Chest workout
Bench Press
5x5 at 135 lbs
Dumbbell incline BP
3x10 at 45 lbs
Pull ups
1x10 at bw
1x9 at bw
1x7 at bw
Run 2 miles
Just a little workout to stay active. Ate a ton of sushi at lunch and felt the need to do something after work. My legs are still dead from Tuesdays NROL workout so the run helped a bit to loosen them up.
You'll definitely bounce back quickly on the running. I had forgotten all about those BSS's with overhead presses in Fat Loss II until I saw your log. Yikes! I should be on FL II in a few weeks.
Super set #1
Snatch grip deadlifts
3x12 at 185 lbs
T Pushups
3x12 at bw (12 each side)
Super set # 2
BSS with Overhead Press
3x10 at bw
Underhand grip Lat Pull downs
3x10 at 100 lbs
Super set # 3
Romanian Deadlift with bent over row
3x12 at 100 lbs
Lower body Russian twist
3x12 at BW
Wow this workout kicked my A$$. I was trying to catch my breath from the first set until the end. I thought I did the T push ups wrong last time so this time I did 12 per arm. Well No I did it wrong this time. Nothing like being a over achiever. Did the Romanian Dead Lifts this time with the bent over row and those totally were a cardio workout. I had to drop the weight as I could never do the weight I did last time with the row.
Like all NROL I hate the B workouts. Still I find it horribly pleasing to work this hard. If I had my choice though I would get away from the full body workouts. They really tax me fast.
You'll definitely bounce back quickly on the running. I had forgotten all about those BSS's with overhead presses in Fat Loss II until I saw your log. Yikes! I should be on FL II in a few weeks.
Yeah Fat Loss 1 was great, Fat Loss II not cool, Fat Loss III I hear has been known to kill people.
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