The NROL4W -- It's Vomitastic!

[Lisa~]

Jamie, the Maximum Strength warm-up includes X-band walks (called Mini-Band Side Steps in the MM DVD), so it'll have you covered for all your warm-up needs. The box squats, rack deads, and pull-throughs in the Phase I workout are going to be just right for you, too. They will really target your glutes during the actual lift and teach your brain to learn to fire the glutes first. You'll have to struggle through the walking lunges, but if you experience any knee pain during that movement, you can make a couple of changes to correct it. When are you going to start this program?

[RedWifey]

I've been told that someone is bringing copies to the summit so I am going to pick one up there!

I thought I would finish the 6 months worth of NROL4W...although after today's vomitastic-ness and proximity to passing out a home, I'm not so sure. Guess I should have not forgotten to bring my shake to the gym! YIKES!

I was pretty impressed with my glutes today (shut it RL! ). Starting the lunges during the BW Matrix my knees were hurting, but the glutes started firing and boom...no knee pain anymore.

I'll post the workout in a little bit...

[RedWifey]

Let me just say before I lay out my workout today that I had major fainting/vomistastic issues after this workout. I also forgot (i.e. didn't make a shake and didn't realize it until we were all in the van pulling out of the garage and wasn't about to go back in and make it) my shake...I'm wondering if that was the problem?

NROL4W
Stage 5 A1

One-armed db snatch: 1x4x30, 3x4x35
DB single-leg romanian DL: 1x4x60 (30e), 3x4x70 (35e)
Barbell bentover row: 1x4x65, 3x4x75
DB single arm overhead squat: 3x4x15/30
DB incline benchpress: 1x4x50 (25e), 2x4x60(30e)
Plank: 1x1min(10sec)30sec(10sec)30sec , 1x1min 5sec, 1x1min
Reverse woodchop: 3x4x40
BW matrix: 1x4:20

Notes:
Wowza! I REALLY felt it in the butt when I was doing those single leg romanian DL's. Wowza!!!

[RacerBill]

Originally Posted by RedWifey

but the glutes started firing and boom...

I blame the raw veggies...

Originally Posted by RedWifey

Let me just say before I lay out my workout today that I had major fainting/vomistastic issues after this workout. I also forgot (i.e. didn't make a shake and didn't realize it until we were all in the van pulling out of the garage and wasn't about to go back in and make it) my shake...I'm wondering if that was the problem?

I don't suppose your gym sells shakes, do they? They come pretty dearly at mine (like $3.00 or some such) but at least you could get something.

[UConnJulie]

Low blood sugar = not a good thing!!
You must have had a cheerio or something in the crevices of you car!?!?

[Lost Dog]

Originally Posted by RacerBill

I don't suppose your gym sells shakes, do they? They come pretty dearly at mine (like $3.00 or some such) but at least you could get something.

My gym has shakes, but they are freakishly expensive. They also have protein bars and protein "cookies" that are pretty good and more reasonably priced.

Something that's just okay is better than the perfect nothing.

[RedWifey]

I did get my shake in within the 45 minute window after my workout...just needed it a little sooner. And the Y only sells vending machine stuff and it's all crap.

Normally, I let Michael do my shake when he does his in the morning...we just didn't communicate today.

Trust me, that won't happen again. It was pretty bad. But Yeah for a good workout!

[RedLefty]

Originally Posted by RedWifey

I was pretty impressed with my glutes today (shut it RL! ). Starting the lunges during the BW Matrix my knees were hurting, but the glutes started firing and boom...no knee pain anymore.

She hit the flo!
Next thing you know
Wifey got low, low, low ,low, low , low, low...

[Terry Monk]

Originally Posted by RedLefty

She hit the flo!
Next thing you know
Wifey got low, low, low ,low, low , low, low...

If you're singing, I'm leaving.

[RedWifey]

Good call, Terry, good call!

NROL4W Stage 5-B1
* Can I just say how much I hate the workout? It just bites big time. There's nothing exciting, nothing flashy, lots of little muscles and then just when you think you've done your best you have to do intervals. Painful!
/rant

Barbell RDL/bent over row: 2x4x75, 2x4x85
Partial single leg squat: 1x4x17.5, 3x4xBW Pistol
Wide-grip lat pulldown: 4x4x90
Back extension: 3x4x35, 1x4x25
YTWL: 1x4x15(7.5e); 3x4x10(7.5e)
Inclined Crunch: 3x4xincline + 12.5
Incline reverse crunch: 3x4xincline
Side crunch: 3x4

Intervals:
7.5/4.5
7.6/4.1
8.0/3.7
8.5/3.7

Notes:
I hate this workout...have I said that before? Today the gym was weird and I could really do anything in the time range recommended so I just did it.

It was fun working on pistols, but I got the usual, "What the hell is she doing?" look.

Back extensions: could have done 35 on the last set, but I'd already put it away and there was a stray 25 plate on the floor so I just used it.

The incline was WAY high today. Too lazy to move it down so I got a better workout.

If I remembered the interval speeds write (and I think I did) it should calc out to be a 10:56 mile. Not impressive I know, but it beat my 11 minute mile doing intervals, which aren't as effecient as SS soooo YEAH me!

1 done 3 more to go.

[K-Court]

Nice, Jamie. B workouts always suck wind. Nice job ... and nice intervals!!

[Deserve]

Originally Posted by RedWifey

Normally, I let Michael do my shake when he does his in the morning....

Hey now! Cool your jets momma. This is supposed to be a family log.

[RedLefty]

Her milkshake brings all the boys to the yard. Good thing I'm not allergic to dairy.

[jesca]

I think hating the B workout is a going theme I think it's all working for you, so keep up to good work!

[Terry Monk]

Originally Posted by RedLefty

Her milkshake brings all the boys to the yard. Good thing I'm not allergic to dairy.

You're nuts man.

[UConnJulie]

How's it going?

No more shake accidents?

[Deserve]

Originally Posted by RedLefty

Her milkshake brings all the boys to the yard. Good thing I'm not allergic to dairy.

There is no snappy comment I can nor want to make to this statement.