My Diary

Workout 6/25

Workout A - 3x15 with 75 seconds between each exercise

Squats 3x15@80 supersetted
Cable Seated Row 3x15@130

Supine Hip Extension 3x15 supersetted
DB Push Press 1x15@20 2x15@25

Rotational Lunge 6lb Med Ball 1x15@10 2x15@12 supersetted
Ball Crunch 3x15@20

30 Minutes Treadmill 4.5 speed, 2.0 incline
 
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Workout 6/26

Spinning

Was feeling the effects of Monday's strength training, but was able get through class. Tomorrow is our spinning instructor's bon voyage (she's going on hiatus for July and August)/birthday party at her place. Gonna be pizza there (always a weakness of mine) along with sangria (another weakness) and beer (well, ok, I'm bringing some beer too lol). Should be fun, as well as a reminder to keep balance in all things.
 
Workout 6/27

Workout B - 3x15 with 75 seconds between each exercise

Deadlift 3x15@80 supersetted
DB Incline Chest Press 1x15@25, 2x15@30

Bulgarian Split Squat 3x15 supersetted
Mixed Grip Lat Pulldown 3x15@80

Romanian Deadlift 3x15@30 supersetted
Ball Lateral Roll 3x15

This workout could be subtitled the "Holy Sh*t I did it!" workout. I was dreading two exercises in particular - the split squats and the lateral roll. While I definitely need to work on form for both, I was able to make it through 3 sets of each. When I first did the split squats last Wednesday, I was BARELY able to make a full set on my left leg, but today I was able to do 3, though I did have to catch or hold on for balance. And the lateral ball roll was a joke the first time I tried it lol - but now I was at least able to get through it. Do they need work? absolutely, but that will come with time. So I can say "I can't do that.... YET... " :)

Feeling a lot more confident about the workout now having been through both A and B.

Today's rant: the weight area was a lot more crowded than usual (usually it's just me lol) so I had to wait for a bench to free up to start my routine. No problem with that - however, I was doing the split squats, alternating with the pulldowns - only thing is they're on opposite sides of the gym (which isn't THAT large). So I was making my way back to the bench (I had just completed the superset) and find a woman already on it. Now, she HAD to have seen me using it for the squats - you'd think she'd've at least asked if I was done. Mind you, this same woman did this on Monday too, moving the weights I had out back to the rack. Does it really take that much effort to ask "Hey are you done with the bench?" or "Can I work in with you?" etc. Still, was able do the workout as written, which is fine by me.
 
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Workout 6/28

Spinning

Race day - was a great workout as always, and the last class our instructor teaches til September. Good stuff.
 
missyv said:
Great job. The NROL book sounds interesting. I use the BFL guidelines just because I am familiar. Keep up the great work.
Click to expand...

It is - you should take a look at it when you get a chance. (The local Barnes and Noble has it on the shelves). I know I'm definitely stronger as a result of the break-in, to the point where I'm actually able to do the fat loss routine.
 
More Results

Got the results of my fitness evaluation and am pretty pleased with my progress:

Weight 258.5lbs down to 240lbs
BMI 39.3 down to 36.5

Waist Circumference: 44.3 inches down to 41.9 inches

Body Composition
Forearm 21cm up to 25cm
Hips 124 cm down to 122 cm
Arm 36.5cm up to 39 cm
Mid-Thigh 55cm up to 62.5cm
Abdomen 123cm down to 117cm
Calf 41cm up to 45cm

Estimated VO2 Max 33.5 up to 37.6
9.6 METS up to 10.7 Mets

1-Minute Pushup Test: 19 up to 27
1-Minute Curl up (Crunch): 27 down to 20 (I was taking Pilates when the first measurement was taken
Trunk Flexion 29cm up to 31cm
 
NICE job!!!! Your measurements went up in all the right places and down in all the right places!!! Keep up the awesomeness :D
 
Thanks Shellsy and sparrow :)

The measurements were taken almost exactly a year apart - never occurred to me that I'd actually put on muscle, but that's the only conclusion I could see after looking at the data.

Didn't get to work out today because I had to work on a project that HAD to be done by end of work today. And I did it. :) And now? To happy hour. :)
 
Workout 6/30

Squats 3x15@90 supersetted
Bent Over Row 3x15@30

Supine Hip Extension 3x15 supersetted
DB Push Press 2x15@30, 1x7@40, 1x8@30

Rotational Lunge 3x15@20 (2-10 lb dumbbells) supersetted
Ball Crunch 3x15@30
 
Thanks Silent and Beemss - I was most surprised by the body composition, but it's all good news, 'cept maybe for the crunches.
 
Workout 7/2

NROL Fat Loss I, Workout B2

Deadlift 1x15@90, 2x15@100
DB Incline Bench Press 1x15@30, 1x15@35, 1x15@40

Bulgarian Split Squat 3x15
Mixed Grip Lat Pulldown 3x15@90

Romanian Deadlift 3x15@80
Ball Lateral Roll 3x15

Still sucking at the split squats but not quite so much. I didn't think it was possible, but now that I know how they're really done, I think I'm hating the lateral rolls most of all. Definitely and exercise that works everything from the core down. I worked hard today, and took it easy for cardio - a 3.0 walk for half an hour. Still, I was surprised I was able to get the deadlift up to the 100lb mark, since the last time I did them I think I did 3x15@80. Getting to 80 with the Romanian Deadlift was a bit of a surprise too - so it kind of balances out. If I'm still having problems with the Lateral Rolls and Split Squats, I'll keep myself back and repeat Fat Loss I (rather than graduating to Fat Loss II).
 
Workout 7/3

30 Minutes, Spinning

My first time on the spin bike when not taking a class. (Only did it because the wellness center's closing early, so no class tonight.) It was good, and good to know I can get to higher heart rates on my own.
 
Workout 7/4

NROL Fat Loss I, A3

Squats 3x12@100 supersetted
Bent Over Row 3x12@35

Supine Hip Extension 3x12@10 supersetted
DB Push Press 3x12@35

Rotational Lunge 3x12@20 (2-10 lb dumbbells) supersetted
Ball Crunch 3x12@40

Kind of mixed feelings towards this workout - the lunges still need work, but they ARE getting better - is why I kept the weights the same. I wanted to be more sure of the form before continuing. On the other hand, I finally got my squats to 100. Will see what B3 brings.
 
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