My Diary
- Thread starter stingo
- Start date
Hmmm...perhaps since I'm doing a shorter run today, I will do the intervals rather than steady state....
You should as it's much more efficient than steady state - more time to do something else.
Hey, thanks dude. You rock!
I don't lol - I just know what's been working for me. And a MAJOR part of that these days is following the information in The New Rules of Lifting, by Lou Schuler and Alwyn Cosgrove (two guys who DO know a lot). I'd heartily recommend it if you're at all interested in progressing (more efficiently) toward your fitness goals.
Workout 8/22
NROL Fat Loss II, Workout A6, 30 seconds rest between exercises
Front Squat 3x8@120
Wide Grip Seated Row 3x8@195
Hip Extension w/Leg Curl 3x8@20
Push Press 3x8@45
Dynamic Lunge 3x8@70
Upper Body Russian Twist 3x8@40
Notes:
Well, as you can tell from the subject, this is the last A workout in Fat Loss II.
I had the woman who runs the gym check my form on the Front Squat to be sure that I had proper form, and was going down far enough (I was - yay).
I may have to find some other variation on the wide grip row as 195 is the highest weight I can use on the stack. (170 on the stack + 25lbs in platemates).
Hip extension with the leg curl was sloppy in the second for some reason today - not exactly sure why. Thankfully the third set recovered it.
The push press is hard for me to start (the set that is) - once I've started it's easier to keep going. And a small increase in weight too.
The dynamic lunges were pretty good - not as many balance problems, and I was able to control the movement better.
Increase in weight for the upper body Russian twist, some control issues, but I think those were the exception, not the rule.
On the whole a good workout - the new temporary employee at the gym said (when I came over to log the last exercises on my card) that I was working hard - to which I replied, "I always do". Still, it was good that someone noticed.
NROL Fat Loss II, Workout A6, 30 seconds rest between exercises
Front Squat 3x8@120
Wide Grip Seated Row 3x8@195
Hip Extension w/Leg Curl 3x8@20
Push Press 3x8@45
Dynamic Lunge 3x8@70
Upper Body Russian Twist 3x8@40
Notes:
Well, as you can tell from the subject, this is the last A workout in Fat Loss II.
I had the woman who runs the gym check my form on the Front Squat to be sure that I had proper form, and was going down far enough (I was - yay).
I may have to find some other variation on the wide grip row as 195 is the highest weight I can use on the stack. (170 on the stack + 25lbs in platemates).
Hip extension with the leg curl was sloppy in the second for some reason today - not exactly sure why. Thankfully the third set recovered it.
The push press is hard for me to start (the set that is) - once I've started it's easier to keep going. And a small increase in weight too.
The dynamic lunges were pretty good - not as many balance problems, and I was able to control the movement better.
Increase in weight for the upper body Russian twist, some control issues, but I think those were the exception, not the rule.
On the whole a good workout - the new temporary employee at the gym said (when I came over to log the last exercises on my card) that I was working hard - to which I replied, "I always do". Still, it was good that someone noticed.
Workout 8/24
NROL Fat Loss II, Workout B6, 30 seconds rest after each exercise
Snatch Grip Deadlift 3x8@160 (substituted dumbbell DL)
T Pushup 3x8@5 (previous editions had weight in one hand - this time weight in both)
Split Squat (4 second hold) 3x8
Underhand Lat Pulldown 3x8@100
Deadlift w/Row 3x8@45
Lower Body Russian Twist 3x8
Notes:
Wow, the last Fat Loss II workout - I almost can't believe it myself... In general this workout was mainly to shore up issues of form and to make sure of the weights I was using.
Deadlift - I DID it! It wasn't pretty on the last set... But I DID it! I finally used the 80lb dumbbells! It helped my friend was there because I sure as heck didn't want to look bad in front of her.
T-pushups - Kept the weight the same and concentrated on form. While one rest period was a little longer since I was helping my friend with her deadlift, on the whole I did better than I expected with these.
Split Squat - still can't say I have these down yet, but they're a heck of a lot better than when I started.
Lat Pulldown - consolidated form here too by keeping the weight the same. It felt right.
Deadlift w/Row - what a lopsided exercise - the DL is so easy at a weight you could row, but the row feels that much more difficult. A marginal increase in weight to soothe my conscience here.
Russian lower body twist - better form here, but still not convinced it's good enough. Still, I'm happy with the improvement nonetheless.
NROL Fat Loss II, Workout B6, 30 seconds rest after each exercise
Snatch Grip Deadlift 3x8@160 (substituted dumbbell DL)
T Pushup 3x8@5 (previous editions had weight in one hand - this time weight in both)
Split Squat (4 second hold) 3x8
Underhand Lat Pulldown 3x8@100
Deadlift w/Row 3x8@45
Lower Body Russian Twist 3x8
Notes:
Wow, the last Fat Loss II workout - I almost can't believe it myself... In general this workout was mainly to shore up issues of form and to make sure of the weights I was using.
Deadlift - I DID it! It wasn't pretty on the last set... But I DID it! I finally used the 80lb dumbbells! It helped my friend was there because I sure as heck didn't want to look bad in front of her.
T-pushups - Kept the weight the same and concentrated on form. While one rest period was a little longer since I was helping my friend with her deadlift, on the whole I did better than I expected with these.
Split Squat - still can't say I have these down yet, but they're a heck of a lot better than when I started.
Lat Pulldown - consolidated form here too by keeping the weight the same. It felt right.
Deadlift w/Row - what a lopsided exercise - the DL is so easy at a weight you could row, but the row feels that much more difficult. A marginal increase in weight to soothe my conscience here.
Russian lower body twist - better form here, but still not convinced it's good enough. Still, I'm happy with the improvement nonetheless.
NROL Fat Loss II Summary
NROL Fat Loss II, Workout A1
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
NROL Fat Loss II, Workout A6
30 seconds rest between exercises
Front Squat 3x8@120
Wide Grip Seated Row 3x8@195
Hip Extension w/Leg Curl 3x8@20
Push Press 3x8@45
Dynamic Lunge 3x8@70
Upper Body Russian Twist 3x8@40
NROL Fat Loss II, Workout B1
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)
NROL Fat Loss II, Workout B6
30 seconds rest after each exercise
Snatch Grip Deadlift 3x8@160 (substituted dumbbell DL)
T Pushup 3x8@5 (previous editions had weight in one hand - this time weight in both)
Split Squat (4 second hold) 3x8
Underhand Lat Pulldown 3x8@100
Notes:
Well there it is... I think this is the hardest set of workouts I've done... ever... Particularly the B workout. But still, I am glad to say I've made progress - I think my body is more resilient than it was before these workouts, especially since I KNOW I could never have done them in May when I started the Break-In. Some exercises need work (particularly the split squats) but I think in time I will master them as well. Very upbeat, not just about finishing, but knowing I'll have the strength to be even better next time I visit Fat Loss II.
NROL Fat Loss II, Workout A1
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
NROL Fat Loss II, Workout A6
30 seconds rest between exercises
Front Squat 3x8@120
Wide Grip Seated Row 3x8@195
Hip Extension w/Leg Curl 3x8@20
Push Press 3x8@45
Dynamic Lunge 3x8@70
Upper Body Russian Twist 3x8@40
NROL Fat Loss II, Workout B1
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)
NROL Fat Loss II, Workout B6
30 seconds rest after each exercise
Snatch Grip Deadlift 3x8@160 (substituted dumbbell DL)
T Pushup 3x8@5 (previous editions had weight in one hand - this time weight in both)
Split Squat (4 second hold) 3x8
Underhand Lat Pulldown 3x8@100
Notes:
Well there it is... I think this is the hardest set of workouts I've done... ever... Particularly the B workout. But still, I am glad to say I've made progress - I think my body is more resilient than it was before these workouts, especially since I KNOW I could never have done them in May when I started the Break-In. Some exercises need work (particularly the split squats) but I think in time I will master them as well. Very upbeat, not just about finishing, but knowing I'll have the strength to be even better next time I visit Fat Loss II.
S
sparrow
Guest
HIGHLY impressive Stingo! You are doing sooo great on NROL!
Thanks Katie - this is why I've been suggesting it (NROL) to anyone interested in lifting weights.
To be honest, I've not tried. That's something I'd have to ask the woman who runs the gym about - to see if she'd be ok with it. Thanks for the suggestion Karky, I appreciate it.
Workout 8/31
NROL Fat Loss III, Workout A1
60 seconds rest between sets, no rests between exercises
Deadlift 4x12@100
Explosive Pushup 2x12 (regular), 2x12 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@35
Deadlift off box 2x20@20
Dumbbell Bench Press 2x20@30
Walking Lunge w/Side Bend 2x20@10
Cable Seated Rows 2x20@120
60 Seconds rest between sets
Hanging Leg Raise 1x10, (1x8, 1x2 - grip gave out)
Notes:
Holy @#%^!
Even though I used REALLY light weights in the 2nd giant set, I still got my butt kicked. Still, as a first workout it went better than the initial workouts for the other routines, so I still feel as though I'm making progress.
NROL Fat Loss III, Workout A1
60 seconds rest between sets, no rests between exercises
Deadlift 4x12@100
Explosive Pushup 2x12 (regular), 2x12 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@35
Deadlift off box 2x20@20
Dumbbell Bench Press 2x20@30
Walking Lunge w/Side Bend 2x20@10
Cable Seated Rows 2x20@120
60 Seconds rest between sets
Hanging Leg Raise 1x10, (1x8, 1x2 - grip gave out)
Notes:
Holy @#%^!
Even though I used REALLY light weights in the 2nd giant set, I still got my butt kicked. Still, as a first workout it went better than the initial workouts for the other routines, so I still feel as though I'm making progress.