One more workout and I am done with NROL! I am glad to be done with the A workout. It is really the first time that I have hated a workout this much. Not sure totally what my next step is, but a break is in order for sure!
Great work! How long of a break? And, what are your goals, if you know?
Well there you have it the end of NROL! After almost 16 months I have finished the book. I am so glad that I found this book, it has changed my life as far as my workouts go. Now I am ready for the next venture in weightlifting. I can't believe I have ran a half marathon, a full and finished these workouts in this time span.
More then anything I have a better understanding of myself and how my body functions. I also have dealt with some past issues of weight and feel more confident in my own skin. I now have the confidence that just because the scale is up higher then I would like, it does not mean I am going back to my old ways and could return to the obese ways that I once lived in.
There's a few that have finished the entire book, but I think I can count them on one hand. Nice job Tim - going to give us an NROL recap (starting/ending stuff)?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks everyone. I will try to post a complete NROL report sometime. My rest week has been extended by a few days. My Grandmother passed away last Thursday, so I am up in NY until Wed.
My plan is to just run this week and get my motivation back. Then hit the weights on a new program next week.
Thanks everyone. I will try to post a complete NROL report sometime. My rest week has been extended by a few days. My Grandmother passed away last Thursday, so I am up in NY until Wed.
My plan is to just run this week and get my motivation back. Then hit the weights on a new program next week.
Sorry to hear that - hopefully you and yours are holding up ok.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ditto RE your loss. Hope the family is all well and that granma is being fondly remembered at this time. Looking forward to seeing what you decide to do when you return.
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The BIGGER I get the smaller you look
Thanks for the well wishes everyone. I am back and trying to get back at it.
Went for a nice 2.5 mile run and felt good. I feel so fat right now and I have to reverse this trend soon. So with that I am going to get my running back up and my energy back then start the "Power Training" program. I will probably lift in a deficit so I can continue my weight loss. So we will see how all this turns out.
Nice to be back at the gym. These workouts should be fun as I won't come back to this set of exercises again for 3 weeks. Each 3 workouts for each of the 3 weeks are slightly different, so a nice change from NROL. If the rest are like this one I should have fun. I will for sure even out any imbalances between legs or arms with all the 1 leg/arm lifts.
Another interesting workout. Everything felt good except for the drop lunges. What a weird exercises this is. This will be the first time in a while I will get 3 workouts in a week. I feel these workouts for sure. My upper body is very sore.
Reverse Grip Bench Press
1x10 at 95 lbs
3x10 at 105 lbs
1 Arm Cable Row
4x10 at 40 lbs each arm
Push Jerk
1x10 at 50lbs
3x10 at 60 lbs
Side to Side Pullups
4x10 at -58 lbs of assist
Wood Chop
1x10 at 20 lbs
1x10 at 25 lbs
2x10 at 40 lbs
Plank Walk Ups
4x10 at 45 sec
Cardio
2 miles in 19:30
Great Saturday workout out. I was feeling a bit bummed out this morning as today is the Country Music Marathon. I had all the intensions of running this marathon at the start of the year, if not the full for sure the 1/2. So being this out of shape and unmotivated has me feeling pretty pissed at myself these days. Nothing like 1.5 hours spent at the gym to get the brain back in the right space.
I have a feeling that the non weight loss this week is more due to muscle swoleness than anything else. My hammies and calfs are killing after this week. The complex lifts are for sure interesting and taxing. Overall though I am enjoying this program and hope to see the scale move downwards. Either way though, I noticed today that my legs are just solid.
I went after we got out of church today instead of early and paid the price. It was 85 when I started and died a slow hot death. I was trying to run 6 miles, but just could not do it. I may run later with my wife if she is up to it and I feel up to it as well.
This was a good week for me. I got in 3 lifting workouts and hit 14 miles as of now. Slowly getting back at and starting to feel better about things. Lets see how next week goes.
I can't help but notice that you don't ever seem to change weights in your workouts. If I do 4 sets of an exercise, I have to start light for warmup, then I go higher and higer until I fail. How do you determine what weight to use for maximum affect if you only do one for all the sets? This is a new concept to me.
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The BIGGER I get the smaller you look
I can't help but notice that you don't ever seem to change weights in your workouts. If I do 4 sets of an exercise, I have to start light for warmup, then I go higher and higer until I fail. How do you determine what weight to use for maximum affect if you only do one for all the sets? This is a new concept to me.
Hey Karla,
There are many variables to that question for me. First is that these workouts are full body, so I try to keep the loads something that allows me to get through the workout and hit all the lifts. I do however change the weights if I feel that I was to light or to heavy on a previous set. This is also my first round through these workouts and because the workouts change each time for 3 weeks I won't be lifting the same again until after the 3rd week. Then the loads go up and the reps go down.
Doing NROL has helped my know what my rep ranges are for the most part. Like the Swiss Ball DB Bench Press today. I Probably could have done 40 lbs on them, but I may have failed on the last set. I am not one who likes to fail on a lift. So I pick weights that the last rep on the last set is a challenge.
For the most part though for this stage of the book I am trying to stay fairly light weights so I hit all the reps and try to burn as much fat as I can and not gain a whole lot of muscle by lifting heavy.
If you feel I am not looking at this correctly, please help me, but on some of these lifts I am just trying to learn the movements and focus on form as well.
It was 85 when I started and died a slow hot death.
I feel your pain this weekend it was in the 90's in CT. But I feel once it hits 80s or above that mean "suns out guns out", hahaha. Any way looks like your getting back into the swing of things tcoy777. How do you like PowerTraining compared to NROL???
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"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
I feel your pain this weekend it was in the 90's in CT. But I feel once it hits 80s or above that mean "suns out guns out", hahaha. Any way looks like your getting back into the swing of things tcoy777. How do you like PowerTraining compared to NROL???
Barrett,
So far I like Power Training real well. The single limb exercises are really good for me right now to even out the imbalances that I have been dealing with for some time. I also like that you can pick from any of the different exercises as long as you pick one from the type of movement.
For the most part though for this stage of the book I am trying to stay fairly light weights so I hit all the reps and try to burn as much fat as I can and not gain a whole lot of muscle by lifting heavy.
If you feel I am not looking at this correctly, please help me, but on some of these lifts I am just trying to learn the movements and focus on form as well.
Not incorrectly at all. We have different goals. I too am trying to lose fat but if I can gain muscle while the fat drops then all the better. In fact I am more about protecting the muscle than droping the fat right now. I think it makes sense that we have different lifting strategies. I was just wondering what your underlying thinking was given what I was seeing....
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The BIGGER I get the smaller you look
hey tcoy, just caught up on your running. way to get back into it and get out there. I run in heat central, so I feel your pain. people who never run in heat don't get how hard it is to keep a steady pace in the humid florida sun--when I post my running times, I often feel compelled to asterix them with a heat modifier--I run so much better in lower temps
hey tcoy, just caught up on your running. way to get back into it and get out there. I run in heat central, so I feel your pain. people who never run in heat don't get how hard it is to keep a steady pace in the humid florida sun--when I post my running times, I often feel compelled to asterix them with a heat modifier--I run so much better in lower temps
Thanks for checking in Wendy. The first hot run of the year always sucks more then the rest. You do have it worse with the humidity then we do here in TN so I wish you the best of luck this summer. My legs are starting to get back in running shape and I can feel myself wanting to speed up. I am doing my best to keep everything real easy right now to get my base back up and build a stronger aerobic baseline. Then I will add in the speed and hit the 5k circuit soon.
Squats
1x10 at 155 lbs
2x10 at 175 lbs
1x10 at 185 lbs
(for you Karla) LOL!
One Leg Good Mornings
4x10 at 40 lbs
Bench Press
4x10 at 115 lbs
DB row with Twist
4x10 at 45 lbs
Push Press
1x10 at 60 lbs
3x10 at 70 lbs
One Arm Pulldown
4x10 at 40 lbs
Upper body Russian Twist
4x10 at 18 lbs
Side Planks
4x10 each side at 45 sec
Evening run with wife
2.5 miles
Overall a good workout. I think I totally messed up the Hang Power Snatch. It ended up being more of High Pull then a shoulder press then me catching the weight over my head as the movement is described in the book. Oh well they still proved to be difficult.
The one leg good mornings are really challenging for me. I am learning how out of balance I really am with these workouts. So I hope by the end my balance and core will be that much stronger.
I miss the nice runs in the springtime. Must be extra nice with a loved one.
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