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My Diary
- Thread starter stingo
- Start date
You're doing very nicely!
Great job Stingo. I hae to go pick up my copy of NROL, it is in at B&N. I guess I should have ordered it. I am looking forward to trying in. Looks like your doing great! Keep it up.
Thanks Missy - I'll be interested to see what you think of the book, particularly if you decide to use the programs.
Workout 8/1
NROL Fat Loss II B, 60 seconds rest after each exercise
Snatch Grip Deadlift 3x12@110 (substituted dumbbell DL)
T Pushup 3x12
Split Squat + Overhead Press 3x12@10
Underhand Lat Pulldown 3x12@90
Deadlift w/Row 3x12@35
Lower Body Russian Twist 3x12 (modified 2nd and 3rd set to lift only the knees, not the legs)
Well, I did it - it wasn't pretty nor was it by the rules, but I did it. I know I'd not have been able to make it through a workout like this when I started doing NROL in May, so the progress is definitely there. Not surprisingly, it was the toughest workout I've ever done and there's great satisfaction for having done it.
After I did the first BSS+OHP set, I had to hobble over to the lat machine, since the front of my quads were pretty much locked up solid. Thankfully it got better the more sets I did.
The T pushups were a challenge too but not quite as bad as I thought.
And lastly but not leastly the lower body twist had to be modified because 1)I'd not have been able to complete the reps/sets and 2) I had a cramp in my left leg on the right side of it.
I know this is about building cortisol but man I could swear I felt it when doing the RDL+Row. My head was saying I should be able to lift more, and the body clearly was disagreeing lol.
All in all a very good first attempt - like I said, I'd not have been able to get through this workout back in May when I started NROL.
Metabolic Overdrive
3 Rounds 6.2/3.5, 6.4/3.7, 6.4/3.5
Surprised myself - even having done a tough workout, I was able to knock out my required rounds of cardio. I think I'm getting more used to being on the treadmill at (for me) higher speeds, and that I think my legs are stronger too. Go me!
NROL Fat Loss II B, 60 seconds rest after each exercise
Snatch Grip Deadlift 3x12@110 (substituted dumbbell DL)
T Pushup 3x12
Split Squat + Overhead Press 3x12@10
Underhand Lat Pulldown 3x12@90
Deadlift w/Row 3x12@35
Lower Body Russian Twist 3x12 (modified 2nd and 3rd set to lift only the knees, not the legs)
Well, I did it - it wasn't pretty nor was it by the rules, but I did it. I know I'd not have been able to make it through a workout like this when I started doing NROL in May, so the progress is definitely there. Not surprisingly, it was the toughest workout I've ever done and there's great satisfaction for having done it.
After I did the first BSS+OHP set, I had to hobble over to the lat machine, since the front of my quads were pretty much locked up solid. Thankfully it got better the more sets I did.
The T pushups were a challenge too but not quite as bad as I thought.
And lastly but not leastly the lower body twist had to be modified because 1)I'd not have been able to complete the reps/sets and 2) I had a cramp in my left leg on the right side of it.
I know this is about building cortisol but man I could swear I felt it when doing the RDL+Row. My head was saying I should be able to lift more, and the body clearly was disagreeing lol.
All in all a very good first attempt - like I said, I'd not have been able to get through this workout back in May when I started NROL.
Metabolic Overdrive
3 Rounds 6.2/3.5, 6.4/3.7, 6.4/3.5
Surprised myself - even having done a tough workout, I was able to knock out my required rounds of cardio. I think I'm getting more used to being on the treadmill at (for me) higher speeds, and that I think my legs are stronger too. Go me!
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Workout 8/3
NROL Fat Loss II A2, 60 seconds rest between exercises
Front Squat 3x12@110
Wide Grip Seated Row 3x12@160
Hip Extension w/Leg Curl 3x12
Push Press 3x12@40
Dynamic Lunge 3x12@40
Upper Body Russian Twist 3x12@5
Metabolic Overdrive: 3x6.0/3.5
Notes:
Form has to get better with the push press - that's why I kept the weights at 40 for this workout.
Need to stop pushing off with my back leg in the lunges.
Need to find some way of stabilizing the ball in the twists so it doesn't keep scooting out from behind me.
It's funny how a really hard workout (FLIIB) will make a hard workout seem easier, but I think that's what happened today. Also, today was the first time I've done the overdrive right after the strength training, which is why I kept it at 6.0 for all three rounds.
NROL Fat Loss II A2, 60 seconds rest between exercises
Front Squat 3x12@110
Wide Grip Seated Row 3x12@160
Hip Extension w/Leg Curl 3x12
Push Press 3x12@40
Dynamic Lunge 3x12@40
Upper Body Russian Twist 3x12@5
Metabolic Overdrive: 3x6.0/3.5
Notes:
Form has to get better with the push press - that's why I kept the weights at 40 for this workout.
Need to stop pushing off with my back leg in the lunges.
Need to find some way of stabilizing the ball in the twists so it doesn't keep scooting out from behind me.
It's funny how a really hard workout (FLIIB) will make a hard workout seem easier, but I think that's what happened today. Also, today was the first time I've done the overdrive right after the strength training, which is why I kept it at 6.0 for all three rounds.
Sounds like you are doing great!
Missy
Thanks Missy - weren't you supposed to get NROL?
Workout 8/6
NROL Fat Loss II, Workout B2, 60 seconds rest after each exercise
Snatch Grip Deadlift 3x12@120 (substituted dumbbell DL)
T Pushup 3x12
Split Squat + Overhead Press 2x12@20, 1x12@10
Underhand Lat Pulldown 3x12@90
Deadlift w/Row 3x12@3540
Lower Body Russian Twist 3x12 (modified lift only the knees, not the legs)
Notes:
The Deadlift is coming along ok, as are the T pushups. I still tire out on the last set of the latter, which is why I've not introduced weights yet.
Got totally pwned today on the split squats + ohp. Hopefully next time will be better.
Deadlift w/Row went ok, but grip nearly failed. Got a COC grip trainer (the Guide) to help with grip strength.
The lower body Russian twist is a bit more doable with the knees - hoping to bring up the legs as soon as I can.
Not a bad workout though I'm kind of disappointed with the grip strength and the bss+ohp. I'm just hoping it was an off day for both exercises. At any rate I do feel worked out - my hands were shaking a bit as I was changing to go back to work.
Metabolic Overdrive
3 Rounds 6.0/3.5, 6.1/3.6, 6.2/3.7
NROL Fat Loss II, Workout B2, 60 seconds rest after each exercise
Snatch Grip Deadlift 3x12@120 (substituted dumbbell DL)
T Pushup 3x12
Split Squat + Overhead Press 2x12@20, 1x12@10
Underhand Lat Pulldown 3x12@90
Deadlift w/Row 3x12@3540
Lower Body Russian Twist 3x12 (modified lift only the knees, not the legs)
Notes:
The Deadlift is coming along ok, as are the T pushups. I still tire out on the last set of the latter, which is why I've not introduced weights yet.
Got totally pwned today on the split squats + ohp. Hopefully next time will be better.
Deadlift w/Row went ok, but grip nearly failed. Got a COC grip trainer (the Guide) to help with grip strength.
The lower body Russian twist is a bit more doable with the knees - hoping to bring up the legs as soon as I can.
Not a bad workout though I'm kind of disappointed with the grip strength and the bss+ohp. I'm just hoping it was an off day for both exercises. At any rate I do feel worked out - my hands were shaking a bit as I was changing to go back to work.
Metabolic Overdrive
3 Rounds 6.0/3.5, 6.1/3.6, 6.2/3.7
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As part of my bid to return to my food plan, I've started cooking for myself in earnest again. This time I opted to make chicken vindaloo and I am quite happy with the results. It's spicy, with a bit of heat, but not so much as to overpower the rest of the flavors. And what's more the recipe is easy. If you like working with spices, this has some exotic (read:expensive) ones but it's well worth it when you taste the finished product. Since I felt I had to have some carbs, I had some Graham crackers which complemented the cinnamon in the spice profile quite nicely. Delicious.
S
sparrow
Guest
welcome back to the world of cooking Stingo! Not that I doubt you were ever very far away from it! Is it hard going back to work after working out? When do you eat your lunch?
welcome back to the world of cooking Stingo! Not that I doubt you were ever very far away from it! Is it hard going back to work after working out? When do you eat your lunch?
Not actually it's not - been doing it for the past nearly 2 years so I don't even think about it.
I have lunch immediately after my workout, which is generally a chicken salad wrap with some pretzels (if I buy it from the cafeteria), or a boneless/skinless chicken breast sandwich on whole wheat bread if i bring it in.
Workout 8/8
NROL Fat Loss II, Workout A3, 45 seconds between exercises
Front Squat 3x10@110
Wide Grip Seated Row 3x10@170
Hip Extension w/Leg Curl 3x10@5
Push Press 3x10@42.5
Dynamic Lunge 3x10@40
Upper Body Russian Twist 3x10@15
Notes:
Restating the obvious: Form > All
I've been tacitly guilty of not heeding Rule #6 - it's not about the weight. That changed this workout as I didn't move the weight up in some exercises, choosing to concentrate on proper form instead. The result was lifting with much more control and precision and therefore a much more satisfying workout.
In addition to form I need to pay more attention to the length of rests between supersets.
Warmup sets/reps are a very good idea, especially if, like me, poor balance is an issue in lunges and split squats.
170 is the weight limit on the weight stack of the cable machine
Today's workout was REALLY good. Felt really good after it too. I hope this will carry over into the B workout on Friday.
Metabolic Overdrive
3 Rounds - 6.1/3.6, 6.2/3.7, 6.3/3.8
NROL Fat Loss II, Workout A3, 45 seconds between exercises
Front Squat 3x10@110
Wide Grip Seated Row 3x10@170
Hip Extension w/Leg Curl 3x10@5
Push Press 3x10@42.5
Dynamic Lunge 3x10@40
Upper Body Russian Twist 3x10@15
Notes:
Restating the obvious: Form > All
I've been tacitly guilty of not heeding Rule #6 - it's not about the weight. That changed this workout as I didn't move the weight up in some exercises, choosing to concentrate on proper form instead. The result was lifting with much more control and precision and therefore a much more satisfying workout.
In addition to form I need to pay more attention to the length of rests between supersets.
Warmup sets/reps are a very good idea, especially if, like me, poor balance is an issue in lunges and split squats.
170 is the weight limit on the weight stack of the cable machine
Today's workout was REALLY good. Felt really good after it too. I hope this will carry over into the B workout on Friday.
Metabolic Overdrive
3 Rounds - 6.1/3.6, 6.2/3.7, 6.3/3.8
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Workout 8/10
NROL Fat Loss II, Workout B3, 45 seconds rest after each exercise
Snatch Grip Deadlift 3x10@130 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat + Overhead Press 3x10@10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x12@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
The Destroyer returns... B3 down, which means I'm halfway through Fat Loss II. Some thoughts here, some good, some not...
The deadlift was tough at first - thought I was going to upchuck during the first set, but thankfully that worked itself out in subsequent sets.
The T pushups have advanced to using a weight - proper breathing is very helpful (as it is in all exercises) here - it's something I will have to learn to do to master it.
Still getting pwned by the split squat and overhead press - it may be time to admit I can't do them as written and use a modified form until I can. It will take time and practice, but I will do them right and do them well, regardless of the weight.
The lat pulldown went ok - I might stay at 100 the next workout to ensure good form before moving up again.
Deadlift + Row - stayed at the same weight to ensure proper control and form. I'm not sure if I'll move the weight up next workout or not. Will see.
Lower body Russian twist - encouraging results here... Knees still bent, but lower legs are higher than before.
Again, I have to pay attention to rests between supersets - it's too easy to get lax with them. I may try to lay everything out so I can just go from one to the other without having to put weights back etc (and workout at the quietest time in the gym lol).
All in all, not bad results - some gains, some areas that need improvement. But that's what it's all about. Considering I've never done combos of any kind, it's a miracle I can get through the workout and be able to walk out of the gym.
NROL Fat Loss II, Workout B3, 45 seconds rest after each exercise
Snatch Grip Deadlift 3x10@130 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat + Overhead Press 3x10@10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x12@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
The Destroyer returns... B3 down, which means I'm halfway through Fat Loss II. Some thoughts here, some good, some not...
The deadlift was tough at first - thought I was going to upchuck during the first set, but thankfully that worked itself out in subsequent sets.
The T pushups have advanced to using a weight - proper breathing is very helpful (as it is in all exercises) here - it's something I will have to learn to do to master it.
Still getting pwned by the split squat and overhead press - it may be time to admit I can't do them as written and use a modified form until I can. It will take time and practice, but I will do them right and do them well, regardless of the weight.
The lat pulldown went ok - I might stay at 100 the next workout to ensure good form before moving up again.
Deadlift + Row - stayed at the same weight to ensure proper control and form. I'm not sure if I'll move the weight up next workout or not. Will see.
Lower body Russian twist - encouraging results here... Knees still bent, but lower legs are higher than before.
Again, I have to pay attention to rests between supersets - it's too easy to get lax with them. I may try to lay everything out so I can just go from one to the other without having to put weights back etc (and workout at the quietest time in the gym lol).
All in all, not bad results - some gains, some areas that need improvement. But that's what it's all about. Considering I've never done combos of any kind, it's a miracle I can get through the workout and be able to walk out of the gym.
Workout 8/13
NROL Fat Loss II, Workout A4, 45 seconds rest between exercises
Front Squat 3x10@120
Wide Grip Seated Row 3x10@180
Hip Extension w/Leg Curl 3x10@10
Push Press 3x10@42.5
Dynamic Lunge 3x10@50
Upper Body Russian Twist 3x10@20
Notes:
The front squats had some form problems at that weight. I'm planning on keeping it the same for A5 in the hopes that some adaptations will have occurred to make it better.
The rows are coming along just fine - used 4 platemates on the stack to get the extra 10 lbs.
The hip extension with the leg curl was ok too - made it more difficult in that I didn't have my arms out but rather holding the weight on my stomach as I did them.
The push press was done at the same weight as the previous workout, but it felt better this time. Time to progress to 45 lbs in A5 I think.
The dynamic lunges are coming along ok too - just have to keep concentrating on using the forward leg to come up with.
I can feel the tops of my obliques having done the Russian twists with a 20lb dumbbell. Still have the problem of the ball coming out behind me but it wasn't as bad today.
All in all a good weight workout.
Metabolic Overdive
3 Rounds - 6.0/3.0, 6.0/3.0, 6.0/3.0
For some reason the calves just did not want to play along, as they cramped intermittently. That being the case I opted to back off on the overdive so it'd not happen when I was going at my absolute top speed or nearly so.
NROL Fat Loss II, Workout A4, 45 seconds rest between exercises
Front Squat 3x10@120
Wide Grip Seated Row 3x10@180
Hip Extension w/Leg Curl 3x10@10
Push Press 3x10@42.5
Dynamic Lunge 3x10@50
Upper Body Russian Twist 3x10@20
Notes:
The front squats had some form problems at that weight. I'm planning on keeping it the same for A5 in the hopes that some adaptations will have occurred to make it better.
The rows are coming along just fine - used 4 platemates on the stack to get the extra 10 lbs.
The hip extension with the leg curl was ok too - made it more difficult in that I didn't have my arms out but rather holding the weight on my stomach as I did them.
The push press was done at the same weight as the previous workout, but it felt better this time. Time to progress to 45 lbs in A5 I think.
The dynamic lunges are coming along ok too - just have to keep concentrating on using the forward leg to come up with.
I can feel the tops of my obliques having done the Russian twists with a 20lb dumbbell. Still have the problem of the ball coming out behind me but it wasn't as bad today.
All in all a good weight workout.
Metabolic Overdive
3 Rounds - 6.0/3.0, 6.0/3.0, 6.0/3.0
For some reason the calves just did not want to play along, as they cramped intermittently. That being the case I opted to back off on the overdive so it'd not happen when I was going at my absolute top speed or nearly so.