Alright, Stingo!! Glad to hear you are almost done that one! I'm doing ok. In a bit of a funk, but otherwise doing well.
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Alright, Stingo!! Glad to hear you are almost done that one! I'm doing ok. In a bit of a funk, but otherwise doing well.
Alright, Stingo!! Glad to hear you are almost done that one! I'm doing ok. In a bit of a funk, but otherwise doing well.
I'll prescribe an NROL Break-In workout - that'll beat anything out of ya and replace it with feeling like limp dishrag. Try it - it works.
Good job on the weight loss Stingo! sounds like a fun creative spin class too
Thanks Sparrow - as much as I push NROL, I really do feel it has made a significant difference in what I'm able to do on the bike. My legs don't ache for very long til they find their groove and I'm able to support my weight better on the bike.
Workout 9/26
NROL Fat Loss III, Workout A6
60 seconds rest between giant sets, no rest between exercises
Deadlift 4x12@130
Explosive Pushup 4x12
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@52.5
Deadlift off box 2x20@50
Dumbbell Bench Press 2x20@55
Walking Lunge w/Side Bend 2x20@50
Cable Seated Rows 2x20@170
Hanging Knee Raise 2x10
Notes:
Deadlift - The only thing I can say is that this was a product of wanting this badly enough to do it. The last rep of the third set was the most difficult physically, but once I got that it fueled the drive to get twelve on the last set. When I hit 11 on set 4 I thought, "Oh no, I've come too far not to at least try" - so I lowered the dumbbells til they touched the floor, then closed my eyes and lifted. When I opened my eyes, I was standing up straight, holding the dumbbells in front of me. I can't say that I really felt any specific muscle even - just the whole working together as a unit. A great way to close out the DL portion of FL3.
Explosive Pushup - Though I had to take a brief rest after the last set of deadlifts, it was mainly to let the lightheadedness dissipate. I was happy though to get 4x12 here too.
Bulgarian Split Squat - I can do these without holding on to anything on my right leg. The left still gives me problems but is coming along.
Two Point Dumbbell Row - No surprise here - left weaker than right. But was able to add a little regardless.
Deadlift Off Box - The 25s felt heavy but I was able to do both sets without feeling as lightheaded as I have in previous workouts.
Dumbbell Bench Press - Still coming along with these too.
Walking Lunge w/Side Bend - Need better form on this one, but am happy to have them done.
Cable Seated Row - was lifting the weight stack for this one. Left hand grip was iffy but I managed it.
Front Knee Raise - Couldn't manage the leg raise quite just yet, but the hanging from the bar and knee raise did get easier.
Overall - Wow - FL3A is in the books! I feel very good about this workout, particularly the deadlifts. I've come a long way since I started, especially in terms of resilience, which isn't reflected in the sets and reps. I think I like A better than B in this routine, but will post on B (and Fat Loss III in general) when I finish it on Friday.
NROL Fat Loss III, Workout A6
60 seconds rest between giant sets, no rest between exercises
Deadlift 4x12@130
Explosive Pushup 4x12
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@52.5
Deadlift off box 2x20@50
Dumbbell Bench Press 2x20@55
Walking Lunge w/Side Bend 2x20@50
Cable Seated Rows 2x20@170
Hanging Knee Raise 2x10
Notes:
Deadlift - The only thing I can say is that this was a product of wanting this badly enough to do it. The last rep of the third set was the most difficult physically, but once I got that it fueled the drive to get twelve on the last set. When I hit 11 on set 4 I thought, "Oh no, I've come too far not to at least try" - so I lowered the dumbbells til they touched the floor, then closed my eyes and lifted. When I opened my eyes, I was standing up straight, holding the dumbbells in front of me. I can't say that I really felt any specific muscle even - just the whole working together as a unit. A great way to close out the DL portion of FL3.
Explosive Pushup - Though I had to take a brief rest after the last set of deadlifts, it was mainly to let the lightheadedness dissipate. I was happy though to get 4x12 here too.
Bulgarian Split Squat - I can do these without holding on to anything on my right leg. The left still gives me problems but is coming along.
Two Point Dumbbell Row - No surprise here - left weaker than right. But was able to add a little regardless.
Deadlift Off Box - The 25s felt heavy but I was able to do both sets without feeling as lightheaded as I have in previous workouts.
Dumbbell Bench Press - Still coming along with these too.
Walking Lunge w/Side Bend - Need better form on this one, but am happy to have them done.
Cable Seated Row - was lifting the weight stack for this one. Left hand grip was iffy but I managed it.
Front Knee Raise - Couldn't manage the leg raise quite just yet, but the hanging from the bar and knee raise did get easier.
Overall - Wow - FL3A is in the books! I feel very good about this workout, particularly the deadlifts. I've come a long way since I started, especially in terms of resilience, which isn't reflected in the sets and reps. I think I like A better than B in this routine, but will post on B (and Fat Loss III in general) when I finish it on Friday.
Workout 9/27
Spinning
Race Day - which means heart rates are 85% or above for most of the ride. It was a lot of fun though because anyone could get up and sprint and when they did everyone had to follow suit. As a result we were up out of the saddle far more than we were seated. It made the time pass quickly too.
Spinning
Race Day - which means heart rates are 85% or above for most of the ride. It was a lot of fun though because anyone could get up and sprint and when they did everyone had to follow suit. As a result we were up out of the saddle far more than we were seated. It made the time pass quickly too.
Workout 9/28
NROL Fat Loss III, Workout B6
60 seconds rest between giant sets, no rest between exercises
Front Squat 3x12@110, 1x12@120
Under Lat Pulldown 3x12@50, 1x12@55
Step Up (4 Risers) 4x12
DB Push Press 1x12@45, 3x12@40 (-wt, +form)
Squat 2x20@110
Wide Grip Lat Pulldown 2x20@90
Step Up (3 Risers) 2x20
DB Shoulder Press 2x20@35 (-wt, +form)
Swiss Ball Crunch (feet on bosu ball) 2x10
Notes:
Front Squat - after yesterday's race day, the legs weren't too partial to moving heavier weights today, but I decided to add on some for the last set.
UH Lat Pulldown - I tried upping the weight on the first set but for some reason it felt really heavy. Not so much after doing the first three sets though.
Step-up - I'm MUCH happier with this version of the step up as I feel like I'm actually progressing. As always the right leg is stronger than the left, but the left is slowly but surely coming along.
DB Push Press - I tried one set of 45's but didn't think I was getting a full enough range of motion so I backed off to the 40's. I still felt it but felt I was doing the exercise properly.
Squats - Again, kept the weight the same and last few in each set was a struggle to get through. I'm not sure if I did 120 or 110 in B5 - my sheet says 110 but the log here says 120 - I'm guessing it's 110.
WG Lat Pulldown - for some reason I stalled on this one - keeping it at 90 was a challenge even now.
Step-up - progressed to using 3 risers instead of 2 for this edition.
DB Shoulder Press - backed off weight here for a fuller range of motion. Those last few in both sets were tough.
Swiss-ball Crunch (feet on Bosu ball) - These went pretty well, still feel it though in the upper abs.
Overall - I'm happy with this workout. Although I didn't up the weights much or even backed off a couple I think I got a great workout, and more importantly accomplished the goals of the workout. If nothing else, I've become more resilient to this style of training - the overall fatigue I felt in doing the first workouts has since dissipated, so now it's just me and muscle fatigue vs body fatigue. And of course, this is the LAST workout in Fat Loss III
NROL Fat Loss III, Workout B6
60 seconds rest between giant sets, no rest between exercises
Front Squat 3x12@110, 1x12@120
Under Lat Pulldown 3x12@50, 1x12@55
Step Up (4 Risers) 4x12
DB Push Press 1x12@45, 3x12@40 (-wt, +form)
Squat 2x20@110
Wide Grip Lat Pulldown 2x20@90
Step Up (3 Risers) 2x20
DB Shoulder Press 2x20@35 (-wt, +form)
Swiss Ball Crunch (feet on bosu ball) 2x10
Notes:
Front Squat - after yesterday's race day, the legs weren't too partial to moving heavier weights today, but I decided to add on some for the last set.
UH Lat Pulldown - I tried upping the weight on the first set but for some reason it felt really heavy. Not so much after doing the first three sets though.
Step-up - I'm MUCH happier with this version of the step up as I feel like I'm actually progressing. As always the right leg is stronger than the left, but the left is slowly but surely coming along.
DB Push Press - I tried one set of 45's but didn't think I was getting a full enough range of motion so I backed off to the 40's. I still felt it but felt I was doing the exercise properly.
Squats - Again, kept the weight the same and last few in each set was a struggle to get through. I'm not sure if I did 120 or 110 in B5 - my sheet says 110 but the log here says 120 - I'm guessing it's 110.
WG Lat Pulldown - for some reason I stalled on this one - keeping it at 90 was a challenge even now.
Step-up - progressed to using 3 risers instead of 2 for this edition.
DB Shoulder Press - backed off weight here for a fuller range of motion. Those last few in both sets were tough.
Swiss-ball Crunch (feet on Bosu ball) - These went pretty well, still feel it though in the upper abs.
Overall - I'm happy with this workout. Although I didn't up the weights much or even backed off a couple I think I got a great workout, and more importantly accomplished the goals of the workout. If nothing else, I've become more resilient to this style of training - the overall fatigue I felt in doing the first workouts has since dissipated, so now it's just me and muscle fatigue vs body fatigue. And of course, this is the LAST workout in Fat Loss III
Hey Stingo, your notes are great! I think it's important to honestly reflect on your performance like you do.
ps. I also started dong NROL and loving it so far
It was
Slowly but surely shifting gears into a low carb diet so trying to change my eating habits accordingly.