Solid end of the week workouts. My diet has sucked these last two days so not sure I will see any weight loss again this week, but I do feel thinner now.
On a side note the economy has struck our household again and my wife lost her job. Its kind of sad to say that its becoming way to normal these days. But at least we have been through this already this year and made out ok. So things will be better soon enough.
Still off my usual pace, but its getting better. So far this week I have hit 18.5 miles. I may go for a short run tomorrow. I weighed first thing this morning and was up 2 pounds to 182. After the run I was 179.4. I would say the reality is some where in the middle. Either way my body fat has dropped below 20% for the first time in a month.
Cable Row
1x10 at 80 lbs
1x10 at 100 lbs
2x10 at 110 lbs
DB Push Press
1x10 at 35 lbs
1x10 at 40 lbs
2x10 at 35 lbs
Mixed Grip Pull Ups
1x10 at BW
3x10 at -28 lbs
Wood Chop on Knee
2x10 at 30 lb
2x10 at 35 lbs
Side Plank Reach
4x10 45 sec per side
Cardio
2 miles in 19:05
Great workout this morning. I had a hard time though getting the right weights. Some I had to back off on to keep form solid and others I could just not get enough weight on at the start. These workouts do however take a while. Most days over an hour, but I can feel them for sure.
Yeah, the learning phase of a workout is a tough call. Once you've got it ironed out though you'll be sailing more smoothly, and hopefully quicker.
Well I have been on it for 3 weeks. I think the problem is more the fact that you never really repeat a workout until after 3 weeks. Keeps it fresh, but hard to really get in to a groove.
Hey wtg on the under 20% milestone! I cannot believe you are as high as 20% bf though with all the running that you do. LOL!
Well I still have the lower stomach body fat. More then I would like to see, but I was surprised I was that high when I first got the ormon.
Today's weigh in.
181.4 - up almost 2 pounds from after my run last week but to be fair only up a pound from the same time weigh in.
Body fat is way down though 17.5% !!!
muscle mass is up to 38.6!!
So I think things are going the right way. The weight being up is more then likely from the huge beer I had last night and mexican gorge fest. Still I am so happy the body fat is going down. I am starting to see it in my body comp as well.
If it ever stops raining I will go run, might have to hit the deadmill.
Power Training - Total Fitness Plan 4x6 higher load
Hang Power Clean
1x3 at 125 lbs
3x3 at 115 lbs
Front Squat
1x6 at 115 lbs
2x6 at 125 lbs
1x6 at 135 lbs
1 Leg RDL
4x6 at 70 lbs
Bench Press
1x6 at 125 lbs
3x6 at 135 lbs
DB Row
1x6 at 65 lbs
3x6 at 70 lbs
Push Press
1x6 at 80 lbs
3x6 at 90 lbs
1 Arm Lat Pulldown
1x6 at 60 lbs
3x6 at 70 lbs
Seated Russian Twist
4x10 at 35 lbs
Plank Elbow to Knee
4x10 at 45 sec
Cardio 1/2 mile pick ups Start at 10 min pace end up at 9 mile min pace
2 miles in 19:04
Great workout today. Things are really starting to click. I got my 22 miles in last week and it felt good. Body fat is going down and energy level is getting back to where it should be.
I have been working out 3 times a week and running around 15 miles a week. Just got back from Orlando for the Memorial Day holiday so this week is a bit off on the workouts. I am starting to think about going back to NROL instead of Power Training. There is just something about NROL that I really miss. I think I am just sick of full body workouts and might want to go back to Hyp 1 and start over again. I probably should finish the 12 weeks of this program, but I don't know if I can take too much more.
Power Training would allow you to pick which exercises though, wouldn't it? I'd think that'd be an extra draw?
It is a good plan, Its just hard doing that much level of work at 5am. Also not a fan of full body workouts. I can't really focus on anyone thing during them. When I did NROL HYP 1, I tended to run more and actually lost some weight when I did not eat enough. So losing some weight is my goal. 5 weeks of power training and I have not lost much weight, but have dropped body fat. I guess I just feel I need something of familiarity right now to get me going.
Strength training is something that sorts of zaps the hell out of me too. My current workouts do not allow for me to do cardio of other things outside of the gym. I am just always too beat.
btw: Sorry to hear about your wife's job too. That sux. Hope she can enjoy the downtime without too much stress.
__________________
The BIGGER I get the smaller you look
Seated Cable Row
1x5 at 130 lbs
1x5 at 134.5
3x5 at 140 lbs
Dumbbell Shoulder Press
5x5 at 40 lbs
Wide Grip Lat Pulldown
2x5 at 134.5 lbs
3x5 at 130 lbs
Barbell Close Grip Bench Press
5x5 at 125 lbs
High Pull
1x5 at 100 lbs
4x5 at 90 lbs
Swiss Ball Crunch with feet on bosu ball
3x15 at 35 lbs
Cardio
Tempo Run
3 miles in 28:09
Today's workout was like having lunch with an old friend. It felt great to lift fairly heavy and still have energy to have a solid run. I think I am going to be happy with my decision to switch for the time being to NROL. For the most part I hit every exercise with the weights that I topped out at the last time I did Hyp 1. The exception was the bench press, but I am sure my form was better this time around.
LOVE IT. A 30 lbs increase in Squats from my ending numbers last time through. The deadlifts were not as much only 10 lbs. I love seeing gains like this.
Incline Bench Press
1x15 at 50 lbs
1x13 at 50 lbs
1x11 at 45 lbs
Seated Cable Row
3x15 at 110 lbs
Dumbbell Push Press
3x15 at 20 lbs
Lat Pulldown
3x15 at 70 lbs
Close Grip Bench Press
1x15 at 95 lbs
2x15 at 90 lbs
High Pull
3x15 at 70 lbs
Swiss Ball Crunches with feet on bosu ball
3x15 at 35 lbs
Cardio
HIIT
1 mile in 8:33
did 4x30 sec sprints at 10mph
Nice hard workout. I actually got to leave work after only a 10 hour day, so I hit the gym after work. Both bench presses kind of sucked, but I probably should have started lower on weight for the 3x15 with 30 sec rest protocol.
Linear Mode
