My Diary
- Thread starter stingo
- Start date
wow Stingo great progress! thanks again for the advice you have given me so far
Thanks Brandi - it's been quite the journey.
Workout 7/6
NROL Fat Loss I, Workout B3
Deadlift 3x12@100
DB Incline Bench Press 1x12@40, 2x12@45
Bulgarian Split Squat 3x12@10
Mixed Grip Lat Pulldown 3x12@90
Romanian Deadlift 3x12@100
Ball Lateral Roll 3x12
Not a bad workout - I actually got through a set of split squats on my bad leg without toppling over. Maybe I'm starting to get the hang of them after all. The lateral rolls aren't as bad as they were either, but still, I couldn't say I had good enough form to add weight. Another thing I have to do is remember which grip I used the pulldown, for some reason I can never remember... Still, all in all a good workout, with the deadlifts getting even with the squats at 100. That and I'm gaining confidence in doing the exercises, makes me look forward to round 4.
NROL Fat Loss I, Workout B3
Deadlift 3x12@100
DB Incline Bench Press 1x12@40, 2x12@45
Bulgarian Split Squat 3x12@10
Mixed Grip Lat Pulldown 3x12@90
Romanian Deadlift 3x12@100
Ball Lateral Roll 3x12
Not a bad workout - I actually got through a set of split squats on my bad leg without toppling over. Maybe I'm starting to get the hang of them after all. The lateral rolls aren't as bad as they were either, but still, I couldn't say I had good enough form to add weight. Another thing I have to do is remember which grip I used the pulldown, for some reason I can never remember... Still, all in all a good workout, with the deadlifts getting even with the squats at 100. That and I'm gaining confidence in doing the exercises, makes me look forward to round 4.
Workout 7/9
NROL Fat Loss I, A4 - 60 secs rest after each exercise
Squats 3x12@110 supersetted
Seated Cable Row 3x12@140
Supine Hip Extension 3x12@12 supersetted
DB Push Press 3x12@40
Rotational Lunge 3x12@24 (2-12 lb dumbbells) supersetted
Ball Crunch 1x12@35, 2x12@40
I actually screwed the order of these up - I did the hip extensions with the lunges and the push presses with the crunches. Still was tired as heck when I was done though, so I don't think it hurt much.
NROL Fat Loss I, A4 - 60 secs rest after each exercise
Squats 3x12@110 supersetted
Seated Cable Row 3x12@140
Supine Hip Extension 3x12@12 supersetted
DB Push Press 3x12@40
Rotational Lunge 3x12@24 (2-12 lb dumbbells) supersetted
Ball Crunch 1x12@35, 2x12@40
I actually screwed the order of these up - I did the hip extensions with the lunges and the push presses with the crunches. Still was tired as heck when I was done though, so I don't think it hurt much.
I guess I should add that when I was doing the post class stretching, when doing the quad stretch (using my left leg - the bad one as the standing leg) I started it as I usually do, only this time (and it took me a second or two to realize it) I didn't have to hold on to balance. I was quite happy.
The immediate short term goal is to finish NROL's Fat Loss I program (which will be the end of next week. Unsure about what program I'll try next - depending on how I do with certain exercises in Fat Loss I I might repeat it just to get the form of a couple of exercises (Bulgarian split squats, lateral rolls) down. Or I may decide to try Fat Loss II... will see...
Long term goals are to finally break through the 236lb plateau I've been on. Not sure how I'll do it but I have a few ideas...
Workout 7/11
NROL Fat Loss I, Workout B4
Deadlift 3x12@110
DB Incline Bench Press 3x12@45
Bulgarian Split Squat 3x12@20
Mixed Grip Lat Pulldown 3x12@100
Romanian Deadlift 3x12@110
Ball Lateral Roll 3x12
I'm quite pleased with this workout for the most part. Gains in every exercise, and a great start on the split squats, but the 2nd set was a disaster. I have to be sure to use proper form and get down as far as I need to, particularly with the left leg. Also, I was able to remember which grip I used from set to set with the pulldown... yes, little victories I know. And though it's not on here, the warmup routine is actually starting to feel like a warmup routine now, even the t-pushups and walking lunges. So yeah definitely much to be happy about.
NROL Fat Loss I, Workout B4
Deadlift 3x12@110
DB Incline Bench Press 3x12@45
Bulgarian Split Squat 3x12@20
Mixed Grip Lat Pulldown 3x12@100
Romanian Deadlift 3x12@110
Ball Lateral Roll 3x12
I'm quite pleased with this workout for the most part. Gains in every exercise, and a great start on the split squats, but the 2nd set was a disaster. I have to be sure to use proper form and get down as far as I need to, particularly with the left leg. Also, I was able to remember which grip I used from set to set with the pulldown... yes, little victories I know. And though it's not on here, the warmup routine is actually starting to feel like a warmup routine now, even the t-pushups and walking lunges. So yeah definitely much to be happy about.
excellent job stingo! I'm the same way with split squats! i have to use a very low weight and focus on form. Keep it up!
Thanks Nae (where ya been anyhow?) I have to be good at them because in Fat Loss II they combine the BSS with an overhead press
Thanks Nae (where ya been anyhow?) I have to be good at them because in Fat Loss II they combine the BSS with an overhead press
i've been lurking.. i read up a bit just to see if i see anything that will benefit me. i've just been really busy.. lots going on at work and such.. lil brother made his little all star team, so ive been traveling a little (just in TX) to watch him play, plus keeping up with my workout and preparing for vacation. if i can just make it through today, im good to go!
oh wow. BSS with an overhead press. tough! once i get back from vacation, i'm going to start in on NORL.. and back to calorie counting.. I know who to ask if i have questions about anything hehe
Well, I just know from reading the book and doing the BreakIn and Fat Loss I workouts but if I can help any, please let me know.
Workout 7/13
NROL Fat Loss I, A5 - 45 secs rest after each exercise
Squats 3x10@120 supersetted
Seated Cable Row 3x10@150
Supine Hip Extension 3x10@15 supersetted
DB Push Press 3x10@45
Rotational Lunge 3x12@30 (2-15 lb dumbbells) supersetted
Ball Crunch 3x10@45
Today was one of those days where I did NOT want to work out. I felt tired and lacking of energy... Well, let me tell ya, after a session with my therapist (yes, iron is my therapist), I feel great. Energized, relaxed, and in a much better mood. Still working on form for the lunges but they're coming along. The rest of the exercises in this set don't suffer from form problems, but it actually feels like I'm getting close to the ceiling of how much I can improve. Like NROL states, I try to use the highest amount of weight I can and do the program's reps and rests as written. So while it's not training to failure, I can honestly say I'm real happy when I put the weights down. lol The other issue was a confidence one - nearing the end of this program I felt apprehensive about the shorter rests and heavier weights, but I just kept my progression constant and it felt like I got a good workout. Not a bad way to finish off the week's workout.
NROL Fat Loss I, A5 - 45 secs rest after each exercise
Squats 3x10@120 supersetted
Seated Cable Row 3x10@150
Supine Hip Extension 3x10@15 supersetted
DB Push Press 3x10@45
Rotational Lunge 3x12@30 (2-15 lb dumbbells) supersetted
Ball Crunch 3x10@45
Today was one of those days where I did NOT want to work out. I felt tired and lacking of energy... Well, let me tell ya, after a session with my therapist (yes, iron is my therapist), I feel great. Energized, relaxed, and in a much better mood. Still working on form for the lunges but they're coming along. The rest of the exercises in this set don't suffer from form problems, but it actually feels like I'm getting close to the ceiling of how much I can improve. Like NROL states, I try to use the highest amount of weight I can and do the program's reps and rests as written. So while it's not training to failure, I can honestly say I'm real happy when I put the weights down. lol The other issue was a confidence one - nearing the end of this program I felt apprehensive about the shorter rests and heavier weights, but I just kept my progression constant and it felt like I got a good workout. Not a bad way to finish off the week's workout.
Workout 7/16
NROL Fat Loss I, Workout B5
Deadlift 3x10@120
DB Incline Bench Press 3x10@50
Bulgarian Split Squat 3x10@24
Mixed Grip Lat Pulldown 3x10@110
Romanian Deadlift 3x10@120
Ball Lateral Roll 3x10
Yup, B is definitely tougher than A in FL I. Still, showed improvements in all the exercises, though the BSS and Lateral Roll still need practice on form. I don't know if I'm feeling it more than usual, but I'm pretty beat right now. Will see about doing some cardio after work.
NROL Fat Loss I, Workout B5
Deadlift 3x10@120
DB Incline Bench Press 3x10@50
Bulgarian Split Squat 3x10@24
Mixed Grip Lat Pulldown 3x10@110
Romanian Deadlift 3x10@120
Ball Lateral Roll 3x10
Yup, B is definitely tougher than A in FL I. Still, showed improvements in all the exercises, though the BSS and Lateral Roll still need practice on form. I don't know if I'm feeling it more than usual, but I'm pretty beat right now. Will see about doing some cardio after work.
Workout 7/18
NROL Fat Loss I, A6 - 45 secs rest after each exercise
Squats 3x10@130 supersetted
Seated Cable Row 3x10@160
Supine Hip Extension 3x10@20 supersetted
DB Push Press 1x10@45, 1x5@50 & 1x5@45, 1x10@45
Rotational Lunge 3x10@40 (2-20 lb dumbbells) supersetted
Ball Crunch 3x10@50
Wasn't feeling too well this morning and for whatever reason I just wanted this workout to be over. I know I didn't hit 45 secs all the time, but I think I erred on the side of being quicker as I was done quickly. It's starting to feel like I'm hitting the ceiling on some of these exercises, particularly the DB Push Press. I tried the 50s on on the 2nd set and after 5 the body said, "ok, no more of them", so I went back to the 45's to finish the set. So I'm guessing it's a good thing that this is the last Fat Loss I A workout that I'll be doing for a while. Surprisingly the additional weight helped with the rotational lunges, as it got me to go down straighter, which helped with balance and control. Overall I'm quite pleased.
NROL Fat Loss I, A6 - 45 secs rest after each exercise
Squats 3x10@130 supersetted
Seated Cable Row 3x10@160
Supine Hip Extension 3x10@20 supersetted
DB Push Press 1x10@45, 1x5@50 & 1x5@45, 1x10@45
Rotational Lunge 3x10@40 (2-20 lb dumbbells) supersetted
Ball Crunch 3x10@50
Wasn't feeling too well this morning and for whatever reason I just wanted this workout to be over. I know I didn't hit 45 secs all the time, but I think I erred on the side of being quicker as I was done quickly. It's starting to feel like I'm hitting the ceiling on some of these exercises, particularly the DB Push Press. I tried the 50s on on the 2nd set and after 5 the body said, "ok, no more of them", so I went back to the 45's to finish the set. So I'm guessing it's a good thing that this is the last Fat Loss I A workout that I'll be doing for a while. Surprisingly the additional weight helped with the rotational lunges, as it got me to go down straighter, which helped with balance and control. Overall I'm quite pleased.