39 & Beginning Again with NROL

[quote]jjackkrash wrote:
I am curious to see how the diet goes. I am carrying about 26% fat and would be happy to get anywhere in the teens if I could do it without losing strength. [/quote]

I don’t have your level of strength. If I were you, then I wouldn’t want to lose it either. I haven’t ever lifted long enough to develop really good strength, so I’m hoping I can get stronger and lean out too. I’m patient. I’m in this for the long haul.

I’m also curious to see how the diet goes. The high days are full of food. I felt like all I did was eat today, and I wasn’t hungry once. Check out Clay Hyght’s free PDF file called “set your metabolism on fire” or something like that. I’m basically using his example macro-cycle diet from the file. BTW, good luck with your move.

[quote]morepain wrote:
welcome friend…you turned to some great material there to get you started…wise move…now stick with it or we are coming after you![/quote]

Thanks morepain…I’ll stick with it. I’m fighting for health at this point in my life.

[quote]iyaayas wrote:
jjackkrash wrote:
I am curious to see how the diet goes. I am carrying about 26% fat and would be happy to get anywhere in the teens if I could do it without losing strength.

I don’t have your level of strength. If I were you, then I wouldn’t want to lose it either. I haven’t ever lifted long enough to develop really good strength, so I’m hoping I can get stronger and lean out too. I’m patient. I’m in this for the long haul.

I’m also curious to see how the diet goes. The high days are full of food. I felt like all I did was eat today, and I wasn’t hungry once. Check out Clay Hyght’s free PDF file called “set your metabolism on fire” or something like that. I’m basically using his example macro-cycle diet from the file. BTW, good luck with your move.
[/quote]

Thanks for the diet info. I need to do something. I have been a bit carried away lately. I don’t count calories, but I’d bet my daily totals lately would be shocking. I will probably suck it up and go on an all-out fat loss blast for about a month or so in December or January. Oh, and don’t sell yourself short. 185 x12 on front squats is strong. Most people won’t even try them cause they so closely resemble an “enhanced interrogation technique.”

[quote]iyaayas wrote:
morepain wrote:
welcome friend…you turned to some great material there to get you started…wise move…now stick with it or we are coming after you!

Thanks morepain…I’ll stick with it. I’m fighting for health at this point in my life.

[/quote]

Me too - but the strength is coming too…

Congrats on the hard work, it’s never easy to start again, let alone with other responsiblities in there.

As far as your squat question goes from earlier in my experience, I tend to auto-regulate. if my low back is killing me, I will try a modified squat, either Zercher, front, box, or heels elevated squat. It looks like you are sticking with the back squats, and that’s important, they suck, A LOT in the beginning, but once you get the groove, they go pretty easily.

Keep it up, ball-busting intensity and proper form and technique always impresses me the most from people.

NROL-Fat Loss2 Workout B
Alternating Sets, 60 seconds rest between sets
snatch-grip deadlift 185x12 185x12 185x6
T push-up bwx12 bwx12 bwx12

Alternating Sets, 60 seconds between sets
bulgarian split-squat w/overhead press (each leg) 20x6, 20x6, 20x8
lat-pulldown 140x12 140x10 140x10

Alternating Sets, 60 seconds between sets
romanian deadlift w/bent-over row 95x12 95x12 95x12
russian twist (lower body) 12 12 12

Notes:
Deadlift felt strong, but my grip failed on the last set.
I just couldn’t hold it for that many reps with a normal grip
Can you alternate grip on a snatch-grip dead? Let’s see if
my grip improves before switching to something different.

There’s a new name for “pain”, and it’s called bulgarian
split-squats w/overhead press. These are quite possibly the
best conditioner I’ve ever done. I’m totally gassed afer each
set, and don’t have much left for the pull-downs. I curse you
Alwyn Cosgrove.

Russian twists were great for the TVA. The rotation exercises
are awesome, and I hope I can add a few yards to the golf swing
with these kind of rotational moves.

I came home tonight to find my wife baking chocolate chip
cookies; I think I married the Anti-Christ.

You need a cheat meal/day on your diet every once in a while, and chocolate chip cookies are a great way to do that. Enjoy 'em and keep going!

NROL-Fat Loss2 Workout A
Workout Date: 13 Nov 2009

Alternating Sets, 60 seconds rest between sets
front squat 185x12 185x7 185x6
widegrip cable seated-row 120x12 120x11 120x10

Alternating Sets, 60 seconds between sets
swissball supine hip extension w/leg curl 4 uni/8 bi, 5 uni/7 bi, 6 uni/6 bi
barbell push-press 105x12 105x12 105x12

Alternating Sets, 60 seconds between sets
barbell lunge 105x12 105x12 105x12
russian twist (upper body) 12 12 12

Notes:
I was gassed early on the squats, and my reps dropped quickly. I’ll
stick with 185 in the next workout as the reps drop by two. I’ll add
weight as soon as I can get 185 on every set.

Getting better with the unilateral hip extensions; the push-presses
also left me very gassed.

I’m not getting the upper body russian twists - they just don’t do
much for me compared to the lower body version (a.k.a. wipers).

I added 3 sets of ab-wheel rollouts to finish as they really hit my
abs hard.

Overall, it was a good week. I did well considering I didn’t sleep much
this week due to the typical work and family stuff that occassionally
pops up.

NROL-Fat Loss2 Workout B
Workout Date: 16 Nov 2009

Alternating Sets, 12 reps/60 seconds rest between sets
snatch-grip deadlift 185x12 185x12 185x10
T push-up bwx12 bwx12 bwx12

Alternating Sets, 12 reps/60 seconds between sets
bulgarian split-squat w/overhead press (each leg) 20x8, 20x8, 20x8
lat-pulldown 140x12 140x12 140x9

Alternating Sets, 12 reps/60 seconds between sets
romanian deadlift w/bent-over row 105x12 105x12 105x12
russian twist (lower body) 12 12 12

Notes:
Managed to get 4 more reps on the last set of deads. The
snatch-grip really limits how long my grip can hold out. I
think the fear of dropping the weight, and looking like a
goofball is a motivator. :>)

Got 2 more reps on each set of the bss/w overhead press. Getting
stronger on this exercise, and I’m literally dripping onto the floor
when I finish these.

Added 10 lbs to the rom-dead w/rows, but the grip was getting weak on
the last couple of reps of each set. The reps go down by on Friday
so I’ll probably try to add 5-10 lbs again.

If you workout in my gym, then you’ll recognize me; I’m the
dripping-with sweat middle-aged bastard doing leg work among all
the youngsters doing curls and bench presses. :>)

I love how I feel when I’m done with this workout. Next workout drops
reps by 2, and strips 15 seconds off the rest interval.

NROL-Fat Loss2 Workout A
Workout Date: 19 Nov 2009

Alternating Sets, 10 reps/45 seconds rest between sets
front squat 185x10 185x10 185x5
widegrip cable seated-row 120x10 120x10 120x10

Alternating Sets, 10 reps/45 seconds between sets
swissball supine hip extension w/leg curl 10 uni, 10 uni, 5 uni/5 bi
barbell push-press 115x10 115x10 115x10

Alternating Sets, 10 reps/45 seconds between sets
barbell lunge 115x10 115x10 115x10
russian twist (upper body) 10 10 10

Notes:
Had to skip on Wednesday so I made up the workout today. I’ll finish
the week on Friday as usual.

Got a video of my first set of front squats, and I substituted the
second set with back squats so I could get a video of that. I’ll
submit both to meat for some feedback.

Getting stronger on the hip extension with leg curl. I was able to
do 2 sets of single legs before I gave out and had to go double.
Added 10 lbs to the push-press

Added 10 lbs to the barbell lunge

Here’s the vids:
Back Squats
[video]1500[/video]

Front Squats
[video]1499[/video]

Dude, those are some sweet front squats. I also noticed the curlers and lateral raisers in the background sprinkled around the rest who were just kinda taking up space and contemplating life. They all get a wag of the finger, whereas you get a tip of the hat. Nice work.

[quote]jjackkrash wrote:
Dude, those are some sweet front squats. I also noticed the curlers and lateral raisers in the background sprinkled around the rest who were just kinda taking up space and contemplating life. They all get a wag of the finger, whereas you get a tip of the hat. Nice work. [/quote]

thanks! Yup. My gym is full of curlers and lateral raisers.

NROL-Fat Loss2 Workout B
Workout Date: 21 Nov 2009

Alternating Sets, 10 reps/45 seconds rest between sets
snatch-grip deadlift 185x10 185x10 185x10
T push-up bwx10 bwx10 bwx10

Alternating Sets, 10 reps/45 seconds rest between sets
bulgarian split-squat w/overhead press (each leg) 25x7l/6r, 25x6l/6r, 25x6l/6r
lat-pulldown 150x10 150x10 150x5

Alternating Sets, 10 reps/45 seconds rest between sets
romanian deadlift w/bent-over row 115x10 115x10 115x10
russian twist (lower body) 10 10 10

Notes:
Down to 10 reps instead of 12 and the rest periods dropped by
15 seconds. Still, my grip was great today on the deads. I got
all of my reps so I’ll increase weight by 10 next week on the working
sets.

bss’s were tough as usual. I run out of air before strength on these.
Also, the limiting factor appears to be the overhead press at the end.
My shoulders can’t get the weight up once I get to the second leg. It’s
a great total body exercise. I barely have anything left for the lat-pulldowns.
I’d love to sub pull-ups for the pulldowns. I can knock out 8-10 when I’m fresh,
but the bss’s leave nothing in me with 45 seconds rest. I’ll continue with
the pulldowns for now. I did manage to add 10 lbs to the pull down on this day.

Got all my reps w/ the romanian deads/w bent-over rows. I’ll add 10 to that next
Wed as well.

I’m halfway through this fat loss phase, and I’m definitely getting stronger. I’m
not leaning out as quickly as I expected (at least not on the scale or with tape
measure). I’ll probably get my body-fat measured again in late Dec or early Jan
to see if I’m replacing fat weight with muscle weight. Also probably need to take some
pictures to see if they show anything

I agree, those are some very good front squats. How tall are you? Damn but that’s a busy gym. Kinda unsafe the way everyone’s running around. Where are you taping to see if you’re leaning out?

[quote]hel320 wrote:
I agree, those are some very good front squats. How tall are you? Damn but that’s a busy gym. Kinda unsafe the way everyone’s running around. Where are you taping to see if you’re leaning out? [/quote]

I’m 6’2". It is a busy gym. Lots of young kids in their early 20’s.

I’m taping around my belly - right over the belly button.

NROL-Fat Loss2 Workout A
Workout Date: 23 Nov 2009

Alternating Sets, 10 reps/45 seconds rest between sets
front squat 185x10 185x10 185x7
widegrip cable seated-row 130x10 130x10 130x8

Alternating Sets, 10 reps/45 seconds between sets
swissball supine hip extension w/leg curl 10l/8r 2 double, 6r/7l 4 double, 5l/4r 6 double
barbell push-press 125x6 115x10 115x10

Alternating Sets, 10 reps/45 seconds between sets
barbell lunge 125x10 125x10 125x10
russian twist (upper body) 10 10 10

Straight Sets, 10 reps/45 seconds between sets
ab-wheel rollouts (from knees) 10 10 10

Notes:
Felt deep on the squats, and really felt it in the glutes. I did a very long warmup
with the glute activation and mobility drills - seemed to help
Added 10 lbs to the seated row

Added 10 lbs to the first set of push-presses, but it hurt, and not in a good way.
I dropped 10 lbs, and gutted it out, but I might have to switch to dumbells on this
exercise - or I’ll just stick with 115 until it feels better.

Added 10 lbs to the lunge.

Did 3 60 second sprint intervals on the treadmill followed by 2 minute walks. Came home, showered,
and dropped into my comfy chair.

The reps drop to 8 and rest periods drop to 30 seconds on Friday.

Nice work. Hope you have a great Thanksgiving!

NROL-Fat Loss2 Workout B
Workout Date: Wed, 25 Nov 2009

Alternating Sets, 10 reps/45 seconds rest between sets
snatch-grip deadlift 185x10 205x10 205x5
T push-up bwx10 bwx10 bwx10

Alternating Sets, 10 reps/45 seconds rest between sets
bulgarian split-squat w/overhead press (each leg) 25x10l/10r, 25x6l/6r, 25x5l/6r
lat-pulldown 150x10 150x8 150x6

Alternating Sets, 10 reps/45 seconds rest between sets
romanian deadlift w/bent-over row 115x10 115x10 115x8
russian twist (lower body) 10 10 10

Notes:
Added weight to the deadlift. The grip failed on the last two sets. I put the
weight on the floor for the last 3 reps of the 2nd set, and regripped each rep.
The last set I could only get 5.

What do you experienced guys do when your grip fails? Do you end the set when
your grip fails? Or, do you put the weight down, rest the hands for a few seconds,
and perform one rep at a time in this fashion?

NROL-Fat Loss2 Workout A
Workout Date: Friday, 27 Nov 2009

Alternating Sets, 8 reps/30 seconds rest between sets
front squat 185x8 185x8 185x8
widegrip cable seated-row 130x8 130x8 130x8

Alternating Sets, 8 reps/30 seconds rest between sets
swissball supine hip extension w/leg curl 8l/8r, 5r/8l 3 double, 4l/4r 4 double
barbell push-press 95x8 95x8 95x8

Alternating Sets, 8 reps/30 seconds rest between sets
barbell lunge 135x8 135x8 135x8
russian twist (upper body) 8 8 8

Straight Sets, 10 reps/30 seconds between sets
ab-wheel rollouts (from knees) 8 8 8

Notes:
First workout where I got all 3 sets of 185 w/ squats. I’ll raise by 10-20 lbs on Wed
and also raise by 10 on the seated row

I decided to stick with the barbell push-presses since I only have 2 more workouts with
them, but I dropped the weight to 95 lbs. In the future, I’ll probably have to stick with
just presses to ease shoulder joint pain. I have no idea where that’s coming from

Added 10 lbs to the lunge, and I’ll add 10 more on Wed - they felt good.

Next week is my last week of Fat Loss2, then it’s a week off of weights until Hypertrophy
phase. I’m ready for the rest because my body is sore in all the joints - knees, hips, shoulders,
and elbows. I’m not lifting heavy, but the higher reps with no rest is working me good.

[quote]iyaayas wrote:

I decided to stick with the barbell push-presses since I only have 2 more workouts with
them, but I dropped the weight to 95 lbs. In the future, I’ll probably have to stick with
just presses to ease shoulder joint pain. I have no idea where that’s coming from

… I’m not lifting heavy, but the higher reps with no rest is working me good.[/quote]

Do you do much computer work? Driving reaching forward? Are you doing any rehab/prehab work on the shoulders as warm-up? (Check-out kmcnyc’s excellent thread stickied at the top of the forum)

and this series:

it’s done wonders for me…

and high reps w/o rest is killer. keep the bucket handy!