NROL Fat Loss 1 Workout B6

Today I finished up Fat Loss 1. I really did not want to do this workout today. I got some new toys (kettlebells) and I really wanted to play with them instead. But I did it and I am glad. I had an awesome workout. I ditched the stopwatch though. I finally figured out that was what was irritating me about these workouts. I really hate stalking the clock. Since this was the last workout and the rest times were only 45 seconds I just went as quickly as I could. I probably rested less than 45 seconds in the beginning. I worked up more of a sweat today than in any other NROL or NROL4W workout yet! Since the focus is fat loss I figure I will keep working like this, once my focus changes I will stalk the clock once more! :)

Today's Workout:

Push-ups from kneew
9/6/8

Deadlift
3X10 @97lbs

DB Incline Bench Press
3X10 @ 17e

BSS
3X10 w/ BW

Pullover
3X10 @ 20lbs

Rom Deadlift
3X10 @62lbs

Russian Twist
2X10 @ 10, 1X10 @ 5

NROL Fat Loss 1 Workout A6

I should have actually done B5 but I picked up the wrong log. Oh well, maybe that is why my arms feel like hey are about to fall off! LOL

This is yesterday's workout:
Squat - I added some weight and it somehow made things easier!
3X10 @ 10lb

Bent Row
3X10 @ 62lbs

Hip Extension
3X10

DB Push Press
3X10 @ 17lbs

Step ups
2X10

Reverse Crunch
2X20

I am supposed to do the last FL1 workout today but I am a bit sore so I will put it off til tomorrow or Thursday.

Today is measurement day!

Here are the last measurements (April 7th):

Bust - 46.25 (-.75)
Chest - 39 (-.25)
Waist - 42.5 (-.75)
Hips - 51 (-.5)
Thighs - 27.25 (no change)
Calves - L - 15.25 (+.25), R - 15 (no change)
Upperarm - L - 16.5, R - 16.25 (-.25)
Forearm - L&R - 12.25 (-.5)
Wrist - 6.75
Neck - 15

Inches lost this month - 2.75
Total inches lost - 7.25

Weight 233 (lost 2 lbs.)

BF% - 41.5
Total BF% lost - 4.5%

Here are today's measurements:

Bust - 46.25
Chest - 37.5 (-1.5)
Waist - 42.5
Hips - 50.5 (-.5)
Thighs - 27 (-.5)
Calves - 15 (-.25)
Upperarm - 16 (-.75)
Forearm - 12.25 (no change)
Wrist - 6.5 (-.25)
Neck - 15

Inches lost - 3.75
Total inches lost - 11

Weight - 231 (lost 2 pounds)

BF% - 40.5
Total BF% lost - 5.5%

NROL Fat Loss 1 Workout A5

I got up this morning and decided to give myself another rest day because I was still sore from Monday and Tuesday. However, just as I was getting ready to get in the shower I decided, spur of the moment, to go ahead and workout anyways. Other than my back being a little fatigued everything thing went swimmingly. (How many people caught that pun! :D)

Pushups from knees
1X10, 1X6, 1X4

Squat - After spending a good chunk of yesterday watching Squat Rx on YouTube I had a number of things to watch out for today. These were a bit more challenging. I really have to watch myself on GMing out of the bottom!!!
3X10 w/ BW

Bent Row - Despite my back being fatigued I managed to up my weight a bit and my form was good until the last rep or two on the third set!
2X10 @ 62lbs, 1X8 @ 62lbs

Hip Extension - I don't know if these are just a hard exercise or if I just suck that badly at them but.... THESE SUCK!!
3X10

DB Push Press - I thought I would be stuck at 15lbs on these but I was able to up it today. If I was still at 12 rep sets I wouldn't have been able to though.
1X10 @ 17e, 1X8 @ 17e (finished the last two reps with 15e), 1X2 @ 15e, 1X10 @ 15e

Step Ups - I am getting better. That is all I can say! I could really feel these in the top part of my hamstrings today which is good because I almost never feel anything in my hamstrings.
2X10!!! w/ BW

Reverse Crunch
1X20, 1X18

Straight Leg Raises
2X10

NROL Fat Loss 1 Workout B4

I had a really good workout today but I was glad when it was over. I am wiped out!

Push-ups on knees - I don't normally do these on consecutive days but my routine got a bit out of whack last week. Hopefully that explains why I was not able to do as many as yesterday.
1X10, 1X6, 1X4

Deadlift - I will increase the weight by 5 or 10 lbs next time.
3X12 @92lbs

DB Incline Bench Press - I increased to 17e this time and it was perfect weight. I might toy with 20e next time since the reps are going down.
3X12 @ 17e

BSS - Still hate these! LOL I may add 5e next time. It will depend on whether or not I can balance without holding on to something.
3X12 w/ BW

Pullover - I went up to 17lbs this time. Next time I will go back up to 20.
3X12 @ 17

Rom Deadlift - Definitely going up on weight next time.
3X12 @ 62lbs

Russian Twist - My ball is still out of commission so I subbed this exercise. It was tons harder!!!
3X12 @ 5lbs.

NROL Fat Loss 1 Workout A4

Push-ups on knees - I am super happy with my progress. As soon as I can do all three sets of ten I will switch to starting the set on my toes and then finishing up on my knees until I can do all of them on my knees. My goal is to be able to do 20 toe push-ups by the end of the year!
1X10, 2X6

Squats - I concentrated extra hard on engaging my glutes and hamstrings today as to take some of the pressure off my knees. I am finding these quite challenging, more so that regular squats with weight.
3X12 full squats with body weight only

Bent Row
3X12 @ 57lbs.

Hip Extension - I am getting a bit better at these but I still am no good at them!!
3X12

DB push press - I was hoping to get 3 sets with 15lbs but I still had to switch to 12s for the last set. Maybe next time!
2X12 @ 15e, 1X12 @ 12e

Step-Ups - I really felt these in my glutes today and my balance is still horrible BUT I am getting better.
1X8 w/ BW, 1X10 w/ BW

Knee Ups on bench - My ball was out of commission today so I subbed Knee ups. These are far more challenging the crunches!
2X12

NROL Fat Loss 1 Workout B3

The only new and exciting revelation of late is that the bar the manufacturer said was 18lbs is actually only 12. So I was not lifting as much as I thought but only by 6lbs. (Maybe I should weight the plates too!!) So the "drop" in weight isn't really a drop; it is just correct! LOL

The workout:


Deadlift
3X12 @92lbs

DB Incline Bench Press - I need to go up in weight, but only slightly. Next time around it will be 17lbs.
3X12 @ 15e

BSS - I'm getting better!
3X12 w/ BW

Pullover - I went down in weight because I really struggled last time but I think I was just having an off day because 15lbs was not challenging enough.
3X12 @ 15

Romanian Deadlift - I found a good weight and really focused on form this time.
3X12 @ 62lbs

Lateral Roll - I guess I have a weak neck because I find it really hard to hold my head straight!
2X6

Russian Twist - I finished each set with these because the lateral roll was hurting my neck.
2X6

Push-ups - Not a part of the program but I worked them into my last set. I actually did 10 reps in the first set. I was so thrilled!! The second set was 7 but the last one was awful form so 6 is probably a more accurate number.

I made it ALL the way through

Even the two extra exercises I added. I am very proud of myself. I haven't finished a workout since workout A6 in NROL4W Stage 1. I don't even feel like I am going to puke! I do feel wiped out though! Here is todays workout:

Push-Ups from knees - These are not a part of NROL FL1 but I have a goal I am working towards so I have added them on.
2X6, 1X5

Squat - I changed focus today regarding squats. I have switched to body weight only but ass-2-grass ROM. These were killer. Much harder than parallel squats with 75lbs.
3X12 a2g w/ BW

Bent Row - I was able up the weight today since we went down in reps
1X12 @48lbs, 2X12 @ 53lbs

Hip Extension - I really suck at this exercise. I have the hardest time keeping my feet together. Today wasn't so bad but I couldn't get my hips as high as I should have.
3X15

DB push press - I was able to go back up to 15lbs DBs for 2 of the sets.
2X12 @ 15e, 1X12 @ 12e

Step-Ups - Yes, I know that should read "lunge" but I am still having so many problems with the lunge that I switched it out. I still have BSS on workout B so I am not abandoning the motion all together. Today I focused on step ups without using anything to help me up. I still had to push off and I still needed something for balance and my form probably looks like that of a drunken seal BUT I did not use anything to help pull myself up!
1X5, 2X8

Swiss Ball Crunch
1X15, 2X12

Leg Raises - Another exercise I added to help strengthen my hip flexors.
3X8

I suck!

I just could not get through my workout today. It totally sucked. I thought I would have a good workout too! I took an extra rest day after my strange bout of mystery fatigue on Thursday. I actually woke up yesterday and felt great but decided that since I wasn't entirely sure why I felt like total crap on Thursday I would take an extra day. So here is what I managed to finish today:

Deadlift - These were challenging but I got through them, although I wasn't totally impressed with my form on the last couple.
3X15 @ 98lbs.

DB Incline Bench Press - Still very happy with these although I did feel this more in my shoulder today then last time. Hopefully that doesn't mean I won't be able to increase weight.

BSS - I did make it through all three sets of these. I did have to use a hand to make it through the last 3 or 4 but overall I am happy with my progress on these. When I started NROL4W I couldn't even do two without hurting myself.
2X12 w/ BW, 1X10 w/ BW

Pullover
1X12 @ 20lb, 1X15 @ 20lbs

And that was it. I was not able to finish the last set of pullovers. I laid there for 5 minutes and I just couldn't stop feeling like I would puke. I finally managed to get up and make a protein shake. I feel better now but I am not going anywhere near the weights for a while! LOL

I am still trying to decide if I should finish the workout later or tomorrow or just move on to the next one. I think I will try to finish it tonight or in the morning. I already have a habit of skipping the last set....

Fat Loss A2

No puking today! My shoulder has been bothering me lately. I have a bone spur in it and every since increasing the amount of weight I am lifting if has gotten progressively worse. Right now it is a dull ache until I turn it in a direction it doesn't like. Then, well...let's just say my kids are learning a few new "sentence enhancers"! (sorry for the Sponge Bob reference)

Today's workout:

Squats - I tried these with the barbell today. I can't keep good form with the barbell in front of my body and I can't lift the barbell up over my head to get it on my back without hurting my shoulder. I have been toying with the idea of getting rid of all weight and working on totally full squats and working my way up to jump squats. I am trying to limit the stress on my shoulder since it has been bothering me.
3X15 @ 48lbs

Bent Row - This does not hurt my shoulder thankfully.
3X15 @ 48lbs

Supine Hip Extension - I can't keep my feet perpendicular to the ball. Hopefully someone will be able to help me figure out where my imbalance is so I can address it.
3X15

DB push press - I really like this exercise and so far I can feel it in my shoulder but it doesn't hurt.
3X15 @ 12e

Static Lunge - Have I ever mentioned that these things are evil? No? Then let me go on record right now. THESE THINGS ARE EVIL AND I HATE THEM!
2X10 w/ BW

Swiss Ball Crunch
2X15

Lying Leg Raise - I have added these to help strengthen my hip flexors. Right now I can only do 5 reps. :(
2X5

I am going to try to get out today and do some HIIT. I was supposed to do it yesterday but it didn't happen. I can not do it right after I lift. Well not without passing out, and I simply do not trust my children enough to risk it! LOL

Fat Loss B1

This workout was supposed to be done on Saturday but I could barely walk from the Lunge (evil things!) that I did on Thursday. Sunday was a no go as well. Not only was it Drake's birthday, we had church and I was in charge of refreshments and then that evening I had an "appointment" to get my hair done. So here I am on Monday...

Workout:

Deadlift - I was happy to maintain my weight from the last stage even though I went up in reps!
3X15 @ 98lbs

DB Incline Bench Press - I love this exercise. Most upper body exercises I only feel in one muscle or I am limited in weight due to a very weak area. This was not the case for this exercise. I felt it in multiple areas and was able to do a higher weight than I expected.
1X15 @ 12lbs, 2X15 @ 15lbs

Bulgarian Split Squat - The not so evil but still down right dastardly cousin of the lunge. I was very happy that I was able to do a relatively decent set of these in okay form without any pulling or shooting pains (always a plus!).
1X13 w/ BW, 2X10 w/ BW

Negative Chin ups - I tried to use this as the substitute for the lat pulldowns. I quickly realized that I would be going back to pullovers. I managed to do one set that consisted of me, very ungracefully, slowing my rapid decent to the ground!

Pullovers - So negative chin ups were a no go, back to pullovers. Again, I was happy to see that I did not have to lower weights from the last stage despite the increase in reps.
2X15 @ 20lbs

I seem to be starting a trend that I need to stop. I have not been able to finish the last set on the last super set for weeks now. I don't know if it is mental or if I am just physically exhausted. Well, I know I am physically exhausted. Maybe it is a bit of both. Perhaps my brain just needs to push me to finish the last set regardless of how tired my body is. I am afraid that will lead to me doing something stupid though! LOL

Romanian Deadlift - My first set of this was fine but the second set had abysmal form so I will lower the weight next time.
2X15 @ 78lbs

Swiss Ball Lateral Roll - I didn't find the "roll" part of this hard but my neck got really tired and I had a hard time holding my head and body in proper alignment. The second set sucked.
2X15

This made me feel a bit more confident in my decision.

I have had several people tell me that I shouldn't switch programs because if I want to loose fat all I have to do is lower my calories and there is really no difference in the type of workout I do.

I have found that position hard to swallow. Gaining muscle and losing fat are very different goals and it just seems logical that using the same program to achieve both is a very inefficient way to do it. Not necessarily impossible, but inefficient. Quite frankly, if I am going to work out till I feel like I am going to puke (see yesterdays post) I want it to be the most efficient program possible!LOL

Well, after reading Alwyn Cosgrove's blog today I felt better. Specifically this snippet:

(BTW- I am NOT a believer in the notion that the only difference between a fat loss program and a hypertrophy program is diet).

For example - the New Rules of Lifting for Women is an overall "general fitness" book for women where we tried to explode some myths as regarding women and weight training.

But it's not a sports conditioning book - nor is it a fat loss program or a pure strength program. Although it will work reasonably well for these - it's definitely not designed purely for any of those goals.

I'd write a different program if the goal were primarily fat loss

Enter...NROL Fat Loss Program...

Puke...

That is what I feel like doing right now. People actually do HIIT after NROL FLI??? I mean, as much fun as puking after the second set of crunches seemed (and puking seemed WAY more fun than doing another round of lunges and crunches), cleaning up the puke out of the carpet afterwards did not seem fun!

Here is my first NROL FLI log:

Workout A1

Squat - 1X10 @ 74lbs, 1X13 @ 54lbs, 1X12 @ 54lbs
Going up to 15 reps really killed the amount of weight I could lift.

Bent Row - 1X15 @ 58lbs, 1X14 @ 58lbs, 1X10 @ 58lbs.
15 rep sets hurt me here to bu not as bad as squats.

Supine Hip Extension - 3X15
I need to go back and review this exercise.

Dumbbell Push Press - 1X10 @ 15e, 1X15 @ 12e, 1X13 @ 12e

Static Lunge -2X10 w/ BW

Crunch - 2X15

Moving on....

If you have read this post then you already know that I have been considering switching to NROL Fat Loss. After reading through the book I have decided to go with NROL. I love the flexibility of the programs and I really feel like I will get better results from a program geared specifically towards fat loss.