My Diary

NROL's Fat Loss I A5 - 10/4/10

A Squat 3x10@140 (47.5)
B Cable Row 3x10@135

C Supine Hip Extension 3X10@16kg
D Dumbbell Push Press 3X10@Plate 12

E Rotational Lunge 3x10@20(e)
F Swiss Ball Crunch 3x10@20

G 2-Handed KB Swings 5x20@16kg (25 sec rest)

Overall - Some increases, though balance on E could've been better. Still, a good workout.
 
NROL's Fat Loss I B5, Spinning - 10/5/10

A Deadlift 3x10@165 (60)
B DB Incline Bench Press 3x10@60e

C Bulgarian Split Squat 3x10@15e
D Mixed-Grip Lat Pulldown 3x10@130

E Romanian Deadlift - 1x10@145 (50)
F Swiss Ball Lateral Roll - N/A

Overall - Not a bad showing at all. I think I think I was happiest with B and most of C today, though D was good too.

Spinning - For the first time in a long time I actually went to a spinning class today. I was clearly weaker in terms of gear used, but I wasn't totally destroyed by the class (as I had pictured in the back of my mind). All in all a fine showing I think - I'll try to take the Thursday or Saturday edition this week. I should also note this was the first time I did a double session at the gym (one before work and the other after) in a long, long time.
 
NROL's Fat Loss I A6 - 10/7/10

A Squat 3x10@145 (50)
B Cable Row 3x10@135

C Supine Hip Extension 3X10@40
D Dumbbell Push Press 3X10@Plate 12

E Rotational Lunge 3x10@20(e)
F Swiss Ball Crunch 3x10@20

Overall - A good workout, even if I nearly fell backward in A. Not sure if that means I should be squatting even further, or to be able to control the squat I am able to do. No kettlebell finisher today as I got up late and barely had time to do the official workout, let alone additions.
 
NROL's Fat Loss I B6 - 10/8/10

A Deadlift 3x10@165 (60)
B DB Incline Bench Press 3x10@60e

C Bulgarian Split Squat 3x10@15e
D Mixed-Grip Lat Pulldown 3x10@140

E Romanian Deadlift - 1x10@145 (50)
F Swiss Ball Lateral Roll - N/A

Overall - And so I come to the end of Fat Loss I. Not a bad showing at all. :)
 
Spinning - 10/12/10

Since I'm between programs in NROL, I figured I'd better get to spinning this week, and I was glad I did. I did better than last week, but that's probably obvious as I didn't have lifting in addition to the spinning. I was able to push myself more, to the point where I was feeling it during one hill section with sprints. Feels great having done it though. :)
 
Spinning - 10/14/10

A second spin class this week, though I didn't much care for it, as it seemed there were three approaches to songs - 1) standing flat (hand position 2) to standing climb (hand position 3) - the majority; 2) jumps; and 3) seated hill to standing hill. Most of the class was done standing, which I wasn't too thrilled with, but I got through it.

As a side note, the Y is running a 3 month physical challenge called Fit to be Tried, for which I signed on today.
 
NROL's Fat Loss II 1A - 10/18/10

A Front Squat - 1x12@65 (10), 2x12@75 (15)
B Wide Grip Seated Row - 3x12@135

C Barbell Dynamic Lunge - 3x12@45 (0)
D Barbell Push Press - 3x12@95 (25)

E Supine Hip Leg Curl - 3x12@10
F Upper Body Russian Twist - 3x12@10

Overall - And so a new cycle begins... The amount of iron weight used for the leg exercises was pretty humbling (or embarrassing, they're pretty interchangeable at this point) and a reminder to get moving on a true fat loss goal. Still, that said, I am moving some weight, even if most of it's just bodyweight. The astute observer will note that I've switched around the order of the exercises in C-F, and those also gifted with a good memory will know why I did so. :)
 
NROL's Fat Loss 1B, Spinning - 10/19/10

A Snatch Grip Deadlift - 1x12@135 (45), 1x12@145 (50), 1x12@155 (55)
B T Pushup - 1x12@BW, 2x12@8

C BSS + OHP - 3x12@8
D Underhand Grip Lat Pulldown 1X12@135, 2x12@140

E RDL/Bent Over Row - 3x12@95 (25)
F Lower Body Russian Twist 3x12@BW

Overall - Slogged through this one today, as it took me much longer than I thought to get done. Hopefully my performance in this regard will improve soon.

There's a kid (I'd say low 20's) who is generally already in the weight room when I get in, and he leaves usually about 10 or minutes before I do. He came over and said he'd never seen anyone deadlift like that before (referring to the snatch grip) so I told him what it was and where I got it from (NROL was just ahead of us by the power cage), and that it added some work for the traps and had more of a balance component. He said he'd probably give it a try.

Spinning - After the suckfest that was lifting, I returned to the gym for spinning after work. This class went pretty well surprisingly, or at least it wasn't quite the disaster I thought it might be.
 
NROL's Fat Loss II 2A - 10/21/2010

A Front Squat - 3x12@100 (27.5)
B Wide Grip Seated Row - 3x12@95

C Barbell Dynamic Lunge - 3x12@45 (0)
D Barbell Push Press - 3x12@100 (27.5)

E Supine Hip Leg Curl - 3x12@10
F Upper Body Russian Twist - 3x12@10

Overall - Pretty much the same as 1A.
 
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NROL's Fat Loss 2B - 10/22/2010

A Snatch Grip Deadlift - 3x12@145 (50)
B T Pushup - 3x12@8

C BSS + OHP - 3x12@8
D Underhand Grip Lat Pulldown 3x12@140

E RDL/Bent Over Row - 3x12@100 (27.5)
F Lower Body Russian Twist 3x12@BW

Overall - A little better than 1B.
 
NROL's Fat Loss II 3A - 10/25/2010

A Front Squat - 3x10@105 (30)
B Wide Grip Seated Row - 3x10@145

C Barbell Dynamic Lunge - 3x10@50 (2.5)
D Barbell Push Press - 3x10@100 (27.5)

E Supine Hip Leg Curl - 3x10@20
F Upper Body Russian Twist - 3x10@20

Overall - The numbers are roughly the same, but the feel of the workout was much improved.
 
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NROL's Fat Loss II 3B - 10/26/2010

A Snatch Grip Deadlift - 3x10@155 (55)
B T Pushup - 3x10@8

C BSS + OHP - 3x10@8
D Underhand Grip Lat Pulldown 3x10@140

E RDL/Bent Over Row - 3x10@100 (27.5)
F Lower Body Russian Twist 3x10@BW

Overall - Much like the workout before it, this week is an improvement in performance, not necessarily in weight lifted.
 
NROL's Fat Loss II 4A, Spinning, Ab Lab - 10/30/2010

A Front Squat - 3x10@105 (30)
B Wide Grip Seated Row - 3x10@145

C Barbell Dynamic Lunge - 3x10@55 (5)
D Barbell Push Press - 3x10@100 (27.5)

E Supine Hip Leg Curl - 3x10@20
F Upper Body Russian Twist - 3x10@20

Overall - A good workout despite the fact the weights hardly moved at all.

Spinning - Pretty tired going into this from the strength training workout in the morning.

Ab Lab - Not much I could do here but hang on and do the best I could.
 
NROL's Fat Loss II 4B - 10/29/2010

A Snatch Grip Deadlift - 3x10@165 (60)
B T Pushup - 3x10@12

C BSS + OHP - 3x10@12
D Underhand Grip Lat Pulldown 3x10@150

E RDL/Bent Over Row - 3x10@105 (30)
F Lower Body Russian Twist 3x10@BW

Overall - Hanging in there, with some increases in some exercises.
 
NROL's Fat Loss II 5A - 11/01/2010

A Front Squat - 3x8@115 (35)
B Wide Grip Seated Row - 3x8@155

C Barbell Dynamic Lunge - 3x8@55 (5)
D Barbell Push Press - 3x8@105 (30)

E Supine Hip Leg Curl - 3x8@30
F Upper Body Russian Twist - 3x8@30

Overall - Again, performance increase even though the weights haven't changed much.
 
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NROL's Fat Loss II 5B - 11/02/2010

A Snatch Grip Deadlift - 3x8@170 (65)
B T Pushup - 3x8@12

C BSS + OHP - 3x8@12
D Underhand Grip Lat Pulldown 3x8@155

E RDL/Bent Over Row - 3x8@110 (32.5)
F Lower Body Russian Twist 3x8@BW

Overall - Hanging in there, with some increases in some exercises.
 
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NROL's Fat Loss II 6A - 11/04/2010

A Front Squat - 3x8@115 (35)
B Wide Grip Seated Row - 3x8@155

C Barbell Dynamic Lunge - 3x8@70 (12.5)
D Barbell Push Press - 3x8@110 (32.5)

E Supine Hip Leg Curl - 3x8@30
F Upper Body Russian Twist - 3x8@30

Overall - Conclusion of the A set. Pretty satisfied with metabolic performance, even if the weights didn't go up all that much.
 
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NROL's Fat Loss II 6B - 11/05/2010

A Snatch Grip Deadlift - 3x8@170 (65)
B T Pushup - 3x8@12

C BSS + OHP - 3x8@12
D Underhand Grip Lat Pulldown 3x8@155

E RDL/Bent Over Row - 3x8@110 (32.5)
F Lower Body Russian Twist 3x8@BW

Overall - Much like 6A, metabolic performance was much better even if the weights didn't change much.
 
NROL's Fat Loss III - 11/15/10 to 01/27/11

Workout A

A Deadlift - 4x10@155
B Explosive Pushup - 4x10@BW
C BSS - 4x10@BW
D Two Point DB Row - 4x10@45e

E Deadlift From Box - 2x20@120
F DB Bench Press - 2x20@45e
G Walking Side Lunge with Bed - 2x20@BW
H Cable Seated Row - 2x20@110

I Hanging Leg Raise - 2x10@BW

Workout B

A Front Squat - 4x10@100
B Lat Pulldown - 4x10@125
C Step-up - 4x10@BW
D DB Push Press - 4x10@45e

E Squat - 2x20@100
F Wide Grip Lat Pulldown - 2x20@110
G Step-up - 2x20@BW
H DB Shoulder Press - 2x20@40

I Swiss Ball Crunch - 2x10@20

Well, it's done. Took a long while, and it kicked my ass, but it's finally done. Did the last workout today - it wasn't pretty, but it was nice to know I could still work out after a long hiatus. I was dreading this workout for obvious reasons, but was very happy I got up and got it done. Now on to NROL for Abs!
 
NROLFA Stage 1 Workout 1A - 1/31/2011

NROLFA Warmup

A1 Plank 60, 60
A2 Side Plank (each side) 30, 30

B1 Split Squat, Front Foot Elevated 3x12@BW
B2 Inverted Row 2x12@R8, 1x12@R7

C1 Romanian Deadlift 3x12@115
C2 Push-up 3x12@BW

Overall - B1 became a Front Lunge with Front Food Elevated, partly due to the Y's equipment layout screwing me over again. This time the only risers available were on the 5th floor and the Smith machine (used for B2) was in the basement. Therefore, B1 and B2 were done as regular sets.

Not a bad showing though - I'm especially glad I could do all three sets of 12 for the push-ups. Will see how I feel tomorrow and Wednesday, but as of now I feel pretty good.
 
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