Another great workout. Its amazing every time I do NROL, people stop me at the gym and ask why I would put myself through it. One guy even said if I am not careful I am going to turn into a reverse chicken doing so much leg work. I love it!!!
Incline Bench press dumbbells
1x10 at 45 lbs
3x10 at 50 lbs
Seated Cable row
4x10 at 120 lbs
Dumbbell shoulder press
1x10 at 35 lbs
3x10 at 30 lbs
Lat Pulldown
4x10 at 110 lbs
Close Grip bench press
1x8 at 115 lbs
1x10 at 105 lbs
2x10 at 95 lbs
High Pull
4x10 at 70 lbs
Cardio
2 miles in 18:26
Nice solid workout. Not running as much as I want and still can't lose weight. But still trying to stay positive and keep active. Maybe some day I will get back to my old self.
Geting sleep and NEAT to go with the working out (and I'm guessing eating healthy)?
Ok I guess its time to ask the question what is NEAT? I have heard many talk about it, but never understood it.
Quote:
Originally Posted by kfisherx
I agree. That NROL leg workout is a bitch!
oh yeah see below!!!
6/10/09
Warm up
1 mile in 9:09
Hyp 1 Workout 3B THE DEVIL!!!
Squats
3x15 at 155 lbs
Dead Lifts With Shrug
3x15 at 145 lbs
BSS
3x15 at 25 lbs
Step ups
2x15 at 25 lbs
1x15 at BW
Reverse Crunches
3x15 at bw
The only thing worse then 3x15 with 30 sec rest, is this workout at 5:30 am. Only good thing is I got done by 6 am. I forgot how hard this workout is. My squats were 10lbs better then last time through NROL. Deads were the same. The rest were 5 lbs lower. I could not even think about adding weight the last reps of the step ups. I thought I was going to fall off the bench and kill myself and those around me.
I stupidly tried to run after words. UM got 3 steps and almost fell over in a broken heap of sweat. So I opted for hitting the showers and then Dunkin Donuts for a egg white sandwich and coffee. What a way to start a Wed. May try to hit 3 miles after work depending on the weather.
NEAT = Non-Exercise Activity Thermogenesis - basically scientific for getting off your butt and moving around. Standing instead of sitting, parking at the far end of the lot, and just moving around in general.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
NEAT = Non-Exercise Activity Thermogenesis - basically scientific for getting off your butt and moving around. Standing instead of sitting, parking at the far end of the lot, and just moving around in general.
Ahh. I do that. I don't sit around much. That is the thing that is frustrating me to death. I seem to be active, not eating much different then before and I still can't lose weight. Don't know if my metabolism is slowing down or what. I guess I need to start logging food again. I HATE IT!
Close Grip Bench Press
1x15 at 90 lbs
2x15 at 85 lbs
High Pull
3x15 at 60 lbs
Cardio
3 miles in 29:15
Good solid workout. My muscles don't seem to have the stamina to hit all the reps yet with the 30 sec rest. Still it feels good to really hit it hard like this.
Thanks. We will see if the scale agrees. In addition to trying to lose some weight. I am trying to get my energy level up. So the hope is less is more.
6/19/09
3 mile run
I left the garmin in the house today, wanted to just run by feel. At 5:30am it was already 79 out with about 90% humidity. Still I finished fairly strong.
Congrats man - getting the scale to cooperate is a nice thing indeed.
Thanks. It seems weird not working out as much, but if its working then I will go with it. My body fat was just a bit down but my muscle mass did not change. So overall going in the right direction on all fronts.
Good solid workout. I only attempted the squats with increases and it was a wise choice. My dead lifts are not back to full form or performance yet. So keeping things the same this time was a good thing.
Seated Shoulder Press - smith machine
4x10 at 20lbs on each side. Not sure how much the bar weighs
Seated shoulder Press - dumbbells
3x10 at 25 lbs
Latt pulldown
3x15 at 80 lbs
Bench Row
4x10 at 55 lbs
Seated Cable row
4x10 at 80 lbs
various abs and back extensions
Cardio
Run 2.5 mile in 25 min
So my new plan is to focus on upper body strength and conditioning. My goal is to see some improvement in my chest and bench numbers. My legs get enough of a workout by running and right now I want to focus on getting my running back in form. I may throw a leg workout in once and a while, but not once or twice a week like I have been.
Any one know a good plan to follow for upper body strength?
Hmmm... I think I would just create a program for upper body rather than try to find one that was specific. Are you still focused on Fat Loss or is strength the focus?
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