I'm oNaROLl ! :)

[sveta]

Originally Posted by Ciao

I totally forgot about your pictures. They definitely show a leaner you, not only water loss. Sorry! Keep up the good work.
Olga.

Thanks! There's nothing to apologize about!!!

[sveta]

Just realized I only have 1 workout left on stage 2!!!

Workout 7 stage 2

Front squat/push press 1 x 10 35#
1x 10 40#

Step up 1x10 15# each
1x10 17.5# each
Dumbell one-point row 2 X10 17.5#

Lunge rare foot elevated 2x 10 15#
Push-ups 2 x10 (regular)

Plank 1 x 60 sec
1 x 50 sec

I really don't feel I've improved too much...
I'm doing the last workout on this stage on Thursday and leaving to AZ on Friday night...Maybe I should take a few days off lifting, what d'ya all think? Friday thru Tuesday?...I really feel bad about taking days off, I've already skipped so much time with that stupid flu! I just don't know how everything's going to work out in AZ. It's a resort, and they do have a place to train at but imagine starting stage 3 in a new gym?!!!

[kfisherx]

I am facing similar dilema with 3 trips in my near future. I am spending a week in CA, a week on the East coast and a week in Sweeden. I am going to take one of those weeks as a "down" week. (probably the overseas one) The other two I am resolved to make it work. If there is a Ballys or 24 hour in town I will go to the gym. You don't have to have a membership to use these gyms as they do day passes.

[sveta]

Originally Posted by kfisherx

I am facing similar dilema with 3 trips in my near future. I am spending a week in CA, a week on the East coast and a week in Sweeden. I am going to take one of those weeks as a "down" week. (probably the overseas one) The other two I am resolved to make it work. If there is a Ballys or 24 hour in town I will go to the gym. You don't have to have a membership to use these gyms as they do day passes.

Yeah, I can tell you right now that there will be no working out in Sweeden, period. We took a trip to Europe a few years back and I was so jet legged half of the time that it took care of any "where-do-I-workout"s very fast. Plus when you actually get there, and there's so much stuff you want to see/do, you really don't want to spend hours in a small room with a barbell...
I do remember wishing I could workout on a plane though...9 hours!...

[nutbar]

Originally Posted by sveta

I don't know girls how you do intervals after...

Because everything is already numb at that point.

[sveta]

Done with stage 2!!!!
Workout 8

Deadlifts from the box
warm up 1 x 6 45#,
1x8 50#
2x10 65#

BSS 2x10 25#
Bentover rows 2X10 50#

Reverse lunge with forward reach
2x10 10# each

Cuban snatch 2x10 5#

Crunches 2x10 with a 10# plate, reverse crunches 2x10, prone cobra 2x60 sec

As I've said before, I really don't feel too much improvement. Eats have been terrible this month, and I look and feel sluggish. I'm so ready for a vacation, I can't tell you...

[kfisherx]

Originally Posted by sveta

Yeah, I can tell you right now that there will be no working out in Sweeden, period. We took a trip to Europe a few years back and I was so jet legged half of the time that it took care of any "where-do-I-workout"s very fast. Plus when you actually get there, and there's so much stuff you want to see/do, you really don't want to spend hours in a small room with a barbell...
I do remember wishing I could workout on a plane though...9 hours!...

Oh I don't know about that. I managed to get regular workouts in China and Israel earlier this year. I almost never get bad jet lag on the way over. It hits me hard on the way back though. Sweden is just another business trip for me. I can only hope my hotel has freeweights of some sort. I actually really am not into the travel thing so much when I do it for my job. I go out a little bit but still prefer playing my guitar or working out in my hotel room to sight seeing.

[sveta]

Originally Posted by kfisherx

Oh I don't know about that. I managed to get regular workouts in China and Israel earlier this year. I almost never get bad jet lag on the way over. It hits me hard on the way back though. Sweden is just another business trip for me. I can only hope my hotel has freeweights of some sort. I actually really am not into the travel thing so much when I do it for my job. I go out a little bit but still prefer playing my guitar or working out in my hotel room to sight seeing.

So you've been to China AND Israel already this year?!! Whatever you do, it's my dream job! I always wanted to travel for work and never have...and the way things are going, never will! Although, "beware of what you wish for" hehe. And- I'm never in my hotel room! My husband's luckily the same way, we're out of the door right after breakfast and back by midnight

[dillytl]

Hi Svet!! Wanted to wish you safe travels!!!

[nutbar]

Hope you have a good trip!

[sveta]

Originally Posted by nutbar

Hope you have a good trip!

Thanks Diane! I actually am
And I made it to the gym here in Hilton for my very first stage 3 workout...which was awkward but thanks for your guys detailed logs, I knew what to expect! The wow today was doing 20#s dbs for chest press...That's my heaviest ever!!! I could only do 12#s in my pre-NROL life...This is nuts!
I didn't have the book with me and I really need to go back and check on a couple of things, like, do I change hands with the snatch, like 3 right, 3 left, or do all 6 with one hand? Also, do I do 6 RDL with each leg or 3 right, 3 left? Same with squats, do I do 3 and 3 or 6 and 6, alternating hands?

One Armed DB Snatch
3 x 6 20# each db.

DB Single Leg RDL
1 x 6x20# each
2 x 6 15 # each

Barbell Bent Over Row
3 x 6 55#


DB Single-Arm O/H Squat
3 x 6 15# and 25#

DB Incline Bench Press
3 x 20#


Plank
3 X 45 sec


BODY WEIGHT MATRIX

24 squats
12 lunges on each leg
12 lunge jumps on each leg
15 squat jumps
I know you told me these were crazy hard but I didn' believe you...it's just body weight, right? ha ha... wobble... wobble...

[missjane]

Hi Sveta.....I don't know if you still need to know, but it's 6 and 6 for those exercises you asked about. And the DB O/H squat....your bottom weight is double your top weight, so 5 adn 10 or 7.5 and 15, etc. Nice workout!

[sveta]

Originally Posted by missjane

Hi Sveta.....I don't know if you still need to know, but it's 6 and 6 for those exercises you asked about. And the DB O/H squat....your bottom weight is double your top weight, so 5 adn 10 or 7.5 and 15, etc. Nice workout!

Thanks Jane! Yes I do still need to know 'cos I'm stuck in Phoenix airport and can't get home to my dear NROL4W book, amongst other things
My butt and hamstrings are positively killing me today...I wonder if that was the matrix or one leg RDLs that did it...

[Littlemermaidklb]

Great workout Svet!!!!!! Yeah that matrix is killer!

[sveta]

...Forget about me telling I haven't improved on stage 2. I improved big time. It just took me a while to realize it. There was no frigging way that I could do rows with 65# or single leg squats a month ago. Just no way...I still need to do something about this whatchamacallit...bad diet stupidity! It's plain nuts to work out like this and eat like cr@p.

2nd workout stage 3.

BB RDL w/Bent Over Row
6x55
6x60
6x65


Partial Single Leg Squat
3x 6 bodyweight
Left leg is much wobblier than right one...

Wide Grip Lat Pulldown
3x6 60#

Back Extension
3x6 10#

YTWL
3x6 2.5# I can't believe these!!! You should have warned me guys...oh...did you? My rear delts must be in a complete atrophy...

Swiss Ball Crunch
3x6 10#

Hip flexion
3x6

Lateral Flexion - these are pointless in my opinion
3x6

Prone Cobra - not a "superman", thanks to Jane!
Piece of cake now
3 x90 sec

[sveta]

Originally Posted by Littlemermaidklb

Great workout Svet!!!!!! Yeah that matrix is killer!

Thanks Kara!..They say it gets easier...
not!

[nutbar]

Originally Posted by sveta

...Forget about me telling I haven't improved on stage 2. I improved big time. It just took me a while to realize it.

Good for you, knocking some sense into yourself! You are kicking butt and don't forget it.