Troy starts NROL! But will he finish?

Sleepytime36 · 03-17-2008, 11:31 PM

3/17/08
NROL Break-in A (thanks AOIFE)

squat bar/ 15 x 2 (trying to get the form, flexibility)
static lunge bar/15 x2 (ditto)
2point db row elb out 20/15 25/15 (heavier next time)
push up/feet on ball 15 and 15
swiss ball 15x2

Just started today, wasn't too bad. Here's my story.

I'm doing "Eternal Beginner", cause thats me. I'm 36, 5'9" and 185, with a decent beer gut. I've got a bad back from a couple of car accidents, snowboarding crashes, factory and construction work. Spondylosis of the L5, with spasms every now and then, but under control w/physio, chiro and massage therapies. I let my PT look at my copy of NROL, and she flipped about the Deadlift section. I guess she's treated her share of lifters w/poor form. Anyway, here I am, a beginner who's read the abs diet but didn't stick to it. I'm going to do this NROL, no excuses cause times a ticking.

Just one question. Doing squats at the squat rack, just the bar and I could not even get to parallel. And another lifter is looking at me and tells his friend "thats wrong, thats how you get hurt, thats bad form". I think my problem is that my legs are extremely stiff (desk jockey). Any recommended stretches or practice to get better range of motion in my legs?

Thanks in advance, have been really enjoying lurking, reading and learning from all of the gym rats.

Cynic · 03-18-2008, 05:16 AM

Quote:

Originally Posted by Sleepytime36

Just one question. Doing squats at the squat rack, just the bar and I could not even get to parallel. And another lifter is looking at me and tells his friend "thats wrong, thats how you get hurt, thats bad form". I think my problem is that my legs are extremely stiff (desk jockey). Any recommended stretches or practice to get better range of motion in my legs?

You'll need to start doing some mobility work: foam rolling, SMR, rolling your soles over tennis balls and mashing your calves. Read my response here:

Bulgarian Split Squats

Sleepytime36 · 03-18-2008, 12:31 PM

Quote:

Originally Posted by Cynic

You'll need to start doing some mobility work: foam rolling, SMR, rolling your soles over tennis balls and mashing your calves. Read my response here:

Bulgarian Split Squats

Thanks alot cynic just ran out and picked up this
Fitness Source - Accessories Yoga/Pilates - 36'' FOAM ROLLER PRO

aw well as some tennis balls. I'll get to work tonight.

Brentv · 03-18-2008, 03:13 PM

Watch out for a rounded back and for the butt rising faster than your shoulders. Don't lean forward. Work your stretching as Cynic says.

Brent

Sleepytime36 · 03-19-2008, 05:06 PM

Thanks Brentv and Cynic.

That roller killed my thighs, and i found a spot with the tennis ball, namely my entire calf area.

Theres so much reading to do on this site. Don't want to ask to many questions that have been asked within recent days.

Last night I did my PT (physio therapy) routine for my lower back.

3-20-08
10 min HIIT on the treadmill

Abdominal hollow leg ext 2/15
ab hollow leg/arm ext 2/15
leg/arm raise (swim) 2/15
superman 2/15
cross crawl Quadruped 2/15
regular crunches 2/15
ab oblique crunches 2/15
side bridge 2/6/10 secs
plank 2/60 secs
wall squats (w/ball) 2/15
cross crawl seated on ball 2/15
crunches on ball 2/15
oblique crunches on ball 2/15
back ext on ball 2/15

Then I rolled my calves and hams. And tennis balled my calves and feet. (OUCH)

Today I did the Break in B
3-19-08
DL 70/15 90/15 (don't tell my PT)(using fixed barbells)
step up 25/15 35/15
DB 1arm shld press 20/15 25/15
Close grip lat pull down 100/15 120/11 (never did these before)
Reverse crunch bw/20 bw/20

blue berry choc protein shake after w/oatmeal and flax

the workout kicked my butt, it went really fast though. No standing around waiting for any machines at all.

Looking forward to the squats again, this time i'm not going to try to go to parallel. Just as far as I can go without arching my back.

Sleepytime36 · 03-24-2008, 11:39 PM

The lower back did not like those deadlifts from last week. (need to strengthen my core).

NROL breakin-A week 2

DB Squat 15/50 15/50
Static Lunge 15/25 15/25
2 pt DB row 15/35 15/35
push up feet on big ball 20/bw 0/bw too dizzy
swiss ball crunch 15/bw 15/bw

Willie · 03-25-2008, 10:19 AM

Quote:

Originally Posted by Sleepytime36

The lower back did not like those deadlifts from last week. (need to strengthen my core).

Be careful! I'm in PT for a herniated disc and I'm cleared to do just about everything BUT deadlifts and squats... which stinks, because those are standard lifts in these programs. But it's not worth reinjuring yourself.

Sleepytime36 · 03-29-2008, 10:52 AM

3/29/08
NROL BREAKIN Week 2/workout b

Hip extentions on ball (no more DL) your right willie, not worth it

step up 35/15 40/15

DB 1arm shld press 25/15 30/15

Close grip lat pull down 112.5/15 1112.5/8 (different machine)

Reverse crunch bw/20 bw/20

PT workout
leg arm raise on back 28
superman on stomach 20
cross crawl 30

i'm out of town (home is the GTA, near Toronto)
in NYC at my brothers place.

can't wait tell next week. just wish I could do some dead lifts, but it hurts my back for now.

Thanks for checking in on me, and I hope everybody else is having a great weekend.

Sleepytime36 · 04-02-2008, 09:51 AM

4/2/08
NROL Breakin - A - Week 3

Usually around the time I stop working out due to a sore shoulder (too much shoveling snow this year).

bar/15/2 warmup squat - mobility is much better, no rolling lower back. Still can't get to parallel, but the foam roller must be working.

DB Squat
50/15 55/15

DB Static Lunge
30/15 35/15

DB Row(2pt. elbow out)
40/15 45/15

Push up
bw/30 bw/20

Swiss ball Crunch
bw/20 bw/20

One more Breakin, then I guess its off to Fat loss. Last time I weighed myself I was about 185, maybe 2 months. Now I'm down to 176.

Sleepytime36 · 04-08-2008, 02:15 PM

Last Breakin workout woo/hoo

Rack pulls
95/20/2

step-up
40/15 50/15

dumbell shoulder press
30/15 35/15

close grip lat pull down
120/15 120/10

reverse crunch
bw/20/2

The rack pulls were much easier on the low back. I can't believe how much a difference these work outs were since going in with a view to besting the last work out.

Any advice for the next phase? I'll just keep reading and lurking in the mean time.

Sleepytime36 · 04-09-2008, 12:09 PM

I thought Monday was going to be the last Breakin workout, but it left me feeling kind of like the old workouts (nothing really accomplished). I guess last week I backed off, doing only 1 workout. Excuses being laziness, a bit of knee pain, a bit of shoulder pain as well as the usual laziness. The good part is that the pains went away.

So decided to hit break in one more time before starting fat loss 1 next week.

bar/20/2 warmup squat - bit of tightness in the lower back - need more rolling and stretching.

DB Squat
55/15 60/15 or would that be 110 and 120 (db*2)

DB Static Lunge
35/15 40/15 these just kill, but i'm sure i'll learn more about that w/ romainian splits

DB Row(2pt. elbow out)
45/15 45/15 A bit worried about my low back while doing these

Had to sit for about 4 minutes after that superset, lightheaded, not dizzy. Too much something.

Push up
bw/25 bw/25

Swiss ball Crunch
bw/20 bw/20

Almost gave up last week. Glad I came back to it. This is the longest that I've stuck to a routine ever.

Now to go read some other logs.

Actually have to look at some adjustments to make for deadlifts.