My Diary
- Thread starter stingo
- Start date
You're quite welcome - if I can help, please let me know.
Workout 7/20
NROL Fat Loss I, Workout B6
Deadlift 3x10@130
DB Incline Bench Press 2x10@50, 1x10@52.5
Bulgarian Split Squat 3x10@30
Mixed Grip Lat Pulldown 1x10@110, 1x130, 1x150
Romanian Deadlift 1x10@120, 2x10@130
Ball Lateral Roll 3x10
Not a bad workout today - I had to use a cable machine to do the pulldown and the weight at 150 on it seemed to be similar to the weight of 110 on the machine I usually use. Also only did 2x10@130 on the RDL's simply because I forgot to put the platemates on for the first set (d'oh!). The BSS on the bad lag was a disaster on the first couple of sets but I think that's because I wasn't taking time to set up properly. Once I took my time on the third set it went well. So patience is a virtue after all. But, the reason for the impatience is that this is the last workout in Fat Loss I - yay! Now I get to take a break from lifting for a week. Will post a summary when I return from Cooperstown.
NROL Fat Loss I, Workout B6
Deadlift 3x10@130
DB Incline Bench Press 2x10@50, 1x10@52.5
Bulgarian Split Squat 3x10@30
Mixed Grip Lat Pulldown 1x10@110, 1x130, 1x150
Romanian Deadlift 1x10@120, 2x10@130
Ball Lateral Roll 3x10
Not a bad workout today - I had to use a cable machine to do the pulldown and the weight at 150 on it seemed to be similar to the weight of 110 on the machine I usually use. Also only did 2x10@130 on the RDL's simply because I forgot to put the platemates on for the first set (d'oh!). The BSS on the bad lag was a disaster on the first couple of sets but I think that's because I wasn't taking time to set up properly. Once I took my time on the third set it went well. So patience is a virtue after all. But, the reason for the impatience is that this is the last workout in Fat Loss I - yay! Now I get to take a break from lifting for a week. Will post a summary when I return from Cooperstown.
S
sparrow
Guest
Way to go Stingo! Enjoy your week!
NROL Fat Loss I Summary
Workout A
Squats 3x15@80 to 3x10@130
Cable Seated Row 3x15@130 to 3x10@160
Supine Hip Extension 3x15 to 3x10@20
DB Push Press 1x15@20 2x15@25 to 1x10@45, 1x5@50 & 1x5@45, 1x10@45
Rotational Lunge 1x15@10 2x15@12 to 3x10@40
Ball Crunch 3x15@20 to 3x10@50
Workout B
Deadlift 3x15@80 to 3x10@130
DB Incline Chest Press 1x15@25, 2x15@30 to 2x10@50, 1x10@52.5
Bulgarian Split Squat 3x15 to 3x10@30
Mixed Grip Lat Pulldown 3x15@80 to 3x10@110 (taken from B5 since B6 was done on a different machine)
Romanian Deadlift 3x15@80 to 1x10@120, 2x10@130 (forgot to add platemates to first set of B6 - d'oh!)
Ball Lateral Roll 3x15 to 3x10
Not bad - this is the first time I've seen the two start and finish workouts put together. I don't think I've ever trained to failure when doing NROL, but I was sure glad to put the weights down for some of the exercises. For all my complaining it looks like the rotational lunges, both in form and in weight would qualify for most improved. The BSS wouldn't be too too far behind - I just have to take that one slower and pay closer attention to form.
In all honesty the fat loss part of the program would have been better had my nutrition been better, but I'm still happy with the results.
Workout A
Squats 3x15@80 to 3x10@130
Cable Seated Row 3x15@130 to 3x10@160
Supine Hip Extension 3x15 to 3x10@20
DB Push Press 1x15@20 2x15@25 to 1x10@45, 1x5@50 & 1x5@45, 1x10@45
Rotational Lunge 1x15@10 2x15@12 to 3x10@40
Ball Crunch 3x15@20 to 3x10@50
Workout B
Deadlift 3x15@80 to 3x10@130
DB Incline Chest Press 1x15@25, 2x15@30 to 2x10@50, 1x10@52.5
Bulgarian Split Squat 3x15 to 3x10@30
Mixed Grip Lat Pulldown 3x15@80 to 3x10@110 (taken from B5 since B6 was done on a different machine)
Romanian Deadlift 3x15@80 to 1x10@120, 2x10@130 (forgot to add platemates to first set of B6 - d'oh!)
Ball Lateral Roll 3x15 to 3x10
Not bad - this is the first time I've seen the two start and finish workouts put together. I don't think I've ever trained to failure when doing NROL, but I was sure glad to put the weights down for some of the exercises. For all my complaining it looks like the rotational lunges, both in form and in weight would qualify for most improved. The BSS wouldn't be too too far behind - I just have to take that one slower and pay closer attention to form.
In all honesty the fat loss part of the program would have been better had my nutrition been better, but I'm still happy with the results.
S
sparrow
Guest
So do you do the 2 together now? that sounds like a lot!!!
Most of the programs in NROL are comprised of 2 or more workouts. Fat Loss I is one such. In a two week timeframe I'd do A on Monday, B on Wednesday, A on Friday, and then the following week, B on Monday, A on Wednesday and B on Friday. I believe the idea is to give your muscles sufficient time to rest so you can apply maximum effort to every workout. (Assuming I understood your question... 
)
)very nice Stingo! you are a machine,, so consistent and always positive! Spinning is for sissies though!!! that's why I only do a class every chance I can! hahahaha
you know what I like best about you? not only do you constantly encourage and make suggestions ( with risk at times) YOU ARE DANG WORKING OUT!!! get the sweat on man!!! nice!!
FF
you know what I like best about you? not only do you constantly encourage and make suggestions ( with risk at times) YOU ARE DANG WORKING OUT!!! get the sweat on man!!! nice!!
FF
Thanks man, coming from an extreme athlete like yourself that's a real compliment. (I don't consider myself an athlete, just a regular guy trying (after 40 years) to get into (a non-spherical) shape.)
Workout 7/25
Metabolic Overdrive - 1 minute high intensity/2 minutes moderate
4 Rounds - 6.0/3.5, 6.1/3.6, 6.1/3.6, 6.2/3.7
I think I could get used to this... With each round I tried, I was nearly giddy with how fast (for me) I was going. I remember a time not too long ago when 4.0 would've been a stretch, and here I am at 6.0+
Metabolic Overdrive - 1 minute high intensity/2 minutes moderate
4 Rounds - 6.0/3.5, 6.1/3.6, 6.1/3.6, 6.2/3.7
I think I could get used to this... With each round I tried, I was nearly giddy with how fast (for me) I was going. I remember a time not too long ago when 4.0 would've been a stretch, and here I am at 6.0+
Workout 7/30
NROL Fat Loss II A - 60 seconds rest after each exercise
Front Squat 3x12@90
Wide Grip Seated Row 3x12@150
Hip Extension w/Leg Curl 3x12
Push Press 3x12@40
Dynamic Lunge 3x12@30
Upper Body Russian Twist 3x12
Well I didn't get destroyed like I thought I would - it was challenging, yes, but nowhere near the hardship that starting FL1 was so I guess I'm making progress. (But I also know that workout B is the bad boy in this routine.) It was good to be back to lifting again - I like the cycling of programs and rest weeks. At the end of Fat Loss I I was tired mentally and physically... now I can return to the weight room and resume lifting with a renewed sense of purpose.
NROL Fat Loss II A - 60 seconds rest after each exercise
Front Squat 3x12@90
Wide Grip Seated Row 3x12@150
Hip Extension w/Leg Curl 3x12
Push Press 3x12@40
Dynamic Lunge 3x12@30
Upper Body Russian Twist 3x12
Well I didn't get destroyed like I thought I would - it was challenging, yes, but nowhere near the hardship that starting FL1 was so I guess I'm making progress. (But I also know that workout B is the bad boy in this routine.) It was good to be back to lifting again - I like the cycling of programs and rest weeks. At the end of Fat Loss I I was tired mentally and physically... now I can return to the weight room and resume lifting with a renewed sense of purpose.
S
sparrow
Guest
Fun Stingo! Way to go. You are inspiring more and more to go get that darn book. How are you liking the results? What do you notice most?
Hi Sparrow - long time no see around these parts
I see I've not been able to get you on the bandwagon though. I really like the setup - when done three times a week, a program like Fat Loss I or II will take a month to get through. By the end of that month you're ready for a break, trust me - I was certainly due for one when I finished FL1. There's also a nice progression from BreakIn to FL1 to FL2 - similar but more difficult exercises make their appearance in FL2... for example - FL1 has the Bulgarian split squat, FL2 has the Bulgarian split squat with an overhead press. That said, (as I indicated in my post above) I was definitely more ready for the transition into FL2 from FL1 than the transition from the BreakIn to FL1.As for results, my weight would be a lot better if my nutrition was better, which I'll work on starting this week. But even with that, I've been noticing that I've added some muscle and gotten stronger. I've also been improving with the form on the exercises too - not that they're easy to do - just not quite as difficult as when I started. My balance is also better too - after having problems with balancing due to poor circulation, particularly in the left leg, I can say I've definitely made progress there which I think is due to doing the bigger lifts like squats and deadlifts, which, as the book says, gets your muscles working in coordinated action with each other, rather than independently. I strongly suspected this was true but asked a triathlete on another board if NROL helped with training for that, and he said yes definitely, particularly with generating a powerful pedal stroke. I've noticed that myself in spinning, but wanted some corroboration.
In order to help with the fat loss, I'll be doing the metabolic overdrive program found in the book. Between that and the lifting and a more disciplined approach to nutrition I should be set to break through the 236 barrier (once I get back down to it that is). Stay Tuned.
S
sparrow
Guest
You have some heavy convincing my friend! Especially that pedal stroke part In all honesty I have wanted to start the program. I've just not been organized to get it, understand it and go for it. My workouts are so jammed packed right now. It would be cool to go to the gym really early, get the weights out of the way before returning home, getting kids to school and then back at the gym for my normal workouts. that might work out...hmmm...
In all honesty I have wanted to start the program. I've just not been organized to get it, understand it and go for it. My workouts are so jammed packed right now. It would be cool to go to the gym really early, get the weights out of the way before returning home, getting kids to school and then back at the gym for my normal workouts. that might work out...hmmm...You have some heavy convincing my friend! Especially that pedal stroke part
Well you seem like the type that if/when you put your mind to doing something, you do it. Just a question of convincing you to git'r done.
DOMS, NROL style
Got a case of DOMS (delayed onset muscle soreness) from yesterday's workout. Nothing severe, but I know it's there. Indicating of course that yesterday's workout was a good one and a nice switch from Fat Loss I. Workout B tomorrow's gonna be the killer - I'm kind of dreading it and looking forward to tackling it at the same time.
Got a case of DOMS (delayed onset muscle soreness) from yesterday's workout. Nothing severe, but I know it's there. Indicating of course that yesterday's workout was a good one and a nice switch from Fat Loss I. Workout B tomorrow's gonna be the killer - I'm kind of dreading it and looking forward to tackling it at the same time.