My Diary

Workout 9/14

NROL Fat Loss III, Workout B3

60 seconds rest between giant sets, no rest between exercises

Front Squat 4x12@110
Under Lat Pulldown 4x12@40
Step Up (Bench) 4x12@40
DB Push Press 4x12@40

Squat 2x20@110
Wide Grip Lat Pulldown 2x20@90
Step Up (Step) 2x20@40
DB Shoulder Press 2x20@40
Swiss Ball Crunch (feet on bosu ball) 2x10

Notes:

I REALLY didn't feel like doing this workout at first - this fact is reflected in the fact I didn't up weights on some exercises as I probably should have, like the db push press. I kept other weights the same so as to concentrate on form, like the first set of step ups. And next time I do them the front squats will be the same way. Still, I'm glad I got it done, especially as it marks the halfway point in Fat Loss III.
 
Sorry to hear about the motivation slip up. Still, I'm pretty impressed by what you've managed to do.

What's Fat Loss III? I haven't read many back posts in this set just yet, just read a bit to get up to speed, so I haven't found the answer yet.
 
laraqua said:
Sorry to hear about the motivation slip up. Still, I'm pretty impressed by what you've managed to do.

What's Fat Loss III? I haven't read many back posts in this set just yet, just read a bit to get up to speed, so I haven't found the answer yet.
Click to expand...

Fat Loss III is a strength training routine from The New Rules of Lifting, by Lou Schuler and Alwyn Cosgrove. The book has 10 programs - a Break-In routine to get you body ready for the other 9 workouts in the book. All of them will help you gain strength (Strength I,II,III), build muscle (Hypertrophy I,II,III) and lose fat (Fat Loss I,II,III). The idea behind the fat loss programs is to work muscles that are unrelated to each other to create more stress on the body. More stress = more muscle breakdown = more muscle repair = more calories burned = more fat loss. Like in the above routine - Front squats (legs), lat pulldown (back), step up (legs), push press (shoulders).

I know you're interested in strength training, so I'd HIGHLY recommend your at least reading this book. I'm quite happy with my results, particularly in the strength area and I think you would be too.
 
Heya Stingo hows it going??? have you got any numbers for your weight now?? do you have any pictures to show progress?? you ve seen mine, now its time you show me yours

hahahahaha

Jackie xx
 
Workout 9/17

NROL Fat Loss III, Workout A4

60 seconds rest between giant sets, no rest between exercises

Deadlift 2x12@130, 2x10@130
Explosive Pushup 3x12 1x6, 1x6 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@50

Deadlift off box 2x20@30
Dumbbell Bench Press 2x20@45
Walking Lunge w/Side Bend 2x20@30
Cable Seated Rows 2x20@150

Hanging Knee Raise 2x10

Notes:

I think I'm pushing the upper limits (for now) of my deadlift as 4x12 wasn't happening. 4x12@120 was close enough, but this was right on the line. Still, the book calls for 10-12 reps, so I don't feel too badly about not making it.

The explosive pushups are coming along nicely - nearly a full 4 sets.

I may (finally) be getting the hang of the split squat - balancing was minimal (only a brief touch at the bottom) so I was quite pleased.

The dumbbell row also had a gain in weight - but felt more difficult than previous adds.

Deadlifting from the box is getting easier - not adding much weight though as bodyweight seems to suffice mainly for this exercise.

Another increase in the bench press - I can remember when I first started working out how I'd have to do 1x12@25 and that was the only chest exercise in the workout.

Walking lunges with the side bend need work, mainly from a balance standpoint.

Cable rows also went up - again, the stack goes to 170 though with platemates I can ratchet that up to 195 so I'm not concerned with it.

The knee raises seemed easier but I'll have to pay better attention to proper form.

All in all a good workout - I worked hard, and will hopefully see some good results.
 
Workout 9/18

Spinning

My heart rate seems to take a while to get up into the desired range these days. I'm counting it a good thing in that it means the heart stays efficient for a longer period before getting stressed by the work effort.
 
Workout 9/19

NROL Fat Loss III, Workout B4

60 seconds rest between giant sets, no rest between exercises

Front Squat 4x12@110
Under Lat Pulldown 4x12@45
Step Up (4 Risers) 4x12
DB Push Press 4x12@45

Squat 2x20@120
Wide Grip Lat Pulldown 1x20@100, 1x20@90
Step Up (2 Risers) 2x20
DB Shoulder Press 2x20@40

Swiss Ball Crunch (feet on bosu ball) 2x10

Notes:

Even though I didn't increase weights on some of the exercises this workout still kicked my butt.

Front squats - didn't add weight but +form for going more slowly with a fuller range of motion. I got lightheaded after a couple of the sets.

UH Lat Pulldown - This one proceeds apace, challenging but not overly so.

Step-up - after reading the thread in the Training section, I decided to change the way I do step-ups to be more in line with the way the book describes. Toward that end I got an aerobic steps with risers (as they show in the step-up in the book - we have the same type of step) and tried doing them with bodyweight. In this configuration the challenge reminds me of a bulgarian split squat but working the leg from a different angle. Yet another challenge to be mastered.

Push Press - Added 5lbs - think that might be all I can do for the moment as I tried getting the 50's up but it wasn't happening.

Squats - 120 seems to be about my limit for now. I completed both sets, but form was compromised a bit at least once during the 2nd set. I was very lightheaded at the end of each set, so much so after the second I went down on one knee so as to get more stability.

WG Lat Pulldown - tried the 100 at first - did the reps but with poor form. So I dropped back to 90, and even that proved a challenge... Maybe this is another limit?

Step up - as above but with only 2 risers.

DB Shoulder Press - Same weight as before but better form.

Crunches - done with feet on the bosu ball. Balance is coming along well. I can really feel these after the end of the 2nd set.

A good workout - I'm pleased with my performance and I don't think that the revised food plan had an adverse affect on what I was able to do.
 
Workout 9/20

Spinning

Tougher, shorter class - seemed good though, as we've not done anything like that for a while. Heart rates 80%+ and over but for a rest in the middle.
 
Longtime readers of this diary will be familiar with the fact that I've been on a plateau weight-wise for months. I'm happy to report that seems to be changing since I started recalibrating my food plan (paying attention to serving sizes and eliminating unnecessary foods). I weighed in at 235 at the beginning of the week, just after starting recalibration. As of today I'm down to 230 - I'd imagine the long plateau allowed me to build up water weight again, so it's like I'm starting Round 2 now. The number isn't important to me as much as the direction it's going.
 
Workout 9/21

NROL Fat Loss III, Workout A5

60 seconds rest between giant sets, no rest between exercises

Deadlift 2x12@130, 1x11@130, 1x10@130
Explosive Pushup 4x12
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@50

Deadlift off box 2x20@40
Dumbbell Bench Press 2x20@50
Walking Lunge w/Side Bend 2x20@40
Cable Seated Rows 2x20@160

Hanging Knee Raise 2x10

Notes:

Definitely near my limit for the deadlifts - adding that 1 more rep over A4 was really hard.

Explosive pushups - it wasn't pretty, esp in the 3rd set, but.. 4x12!!!!!

Bulgarian split squat - I really have to stop putting my hand on stuff to balance, it's too easy a crutch.

Dumbbell rows - doing 50 again just felt right. Next time I'll try 55.

Deadlift off box - changed the platform to use the same steps I use in the step ups, also added some weight.

Bench Press - it's hard to believe that I'm doing 2 sets of 20 at a weight I'd be lucky to do 1x8 for.

Walking lunges w/side bend - still need to work on form for these, but balance is less of an issue.

Cable seated rows - I might keep the weight the same next time and make the reps slower to make it more challenging.

Hanging knee raises - these are actually getting a little better - not as much swinging which is good.

Overall - I thought it was a good workout - some nice gains in both form and weight. For whatever reason I felt like I was running out of gas midway through the 1st giant set, but managed to recover through using small rests between exercises (including times I HAD to sit down as I was too lightheaded to do anything else).
 
Workout 9/24

NROL Fat Loss III, Workout B5

60 seconds rest between giant sets, no rest between exercises

Front Squat 4x12@110
Under Lat Pulldown 4x12@50
Step Up (4 Risers) 4x12
DB Push Press 4x12@45

Squat 2x20@120
Wide Grip Lat Pulldown 2x20@90
Step Up (2 Risers) 2x20
DB Shoulder Press 2x20@40

Swiss Ball Crunch (feet on bosu ball) 2x10

Notes:

Basically the same workout - I just could not advance in weight. In fact I might drop back on the shoulders to get a fuller range of motion. Still, the UH lat pulldown went up and the Step Ups got better on the form. Overall, not the best workout I've had, but I did it. And there's only two more to finish out Fat Loss III.
 
stingo said:
Longtime readers of this diary will be familiar with the fact that I've been on a plateau weight-wise for months. I'm happy to report that seems to be changing since I started recalibrating my food plan (paying attention to serving sizes and eliminating unnecessary foods). I weighed in at 235 at the beginning of the week, just after starting recalibration. As of today I'm down to 230 - I'd imagine the long plateau allowed me to build up water weight again, so it's like I'm starting Round 2 now. The number isn't important to me as much as the direction it's going.
Click to expand...

SO EXCITED FOR YOU, STINGO!!!!! GREAT JOB!!! :hug2:
 
Workout 9/25

Spinning

Had a fun endurance ride today - each rider got to be leader and say what we'd be doing during their song.
 
Good job on the weight loss Stingo! sounds like a fun creative spin class too ;)
 
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