The muffin man can have his muffin top back

Stench Blossoms · 07-12-2012 6:52pm #1

I've been meaning to make a log here for awhile but up until now I've not really been that focused and was just doing classes and I didn't see a point in logging them.

*Squats
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
50kg x 4 (I did 5 but the last one was not pretty at all)

*Plank
3 x 60 sec on/off

* Bicep Curls
3 x 12 10kg in each hand

*DB bench Press
3 x 12 20kg (I found these very hard)

*DB Side Bends
3 x 10 12.5kg in each hand

Wanted to do hamstring curls but instead I used some sort of glute machine.
3 x 12 15kg. Prob could have gone higher but my legs were a bit sore.

Attempted to do a pull up. Failed miserably.

gymfreak · 14-12-2012 8:07pm

How is training going?

Stench Blossoms · 14-12-2012 8:11pm

I've got f'in shingles

Came up last Saturday morning so I've been confined to bed since then.

Asked the doc could I still go to the gym. She says 'You are being very optimistic thinking you'll be able to get out of bed'.

Reading New Rules Of Lifting for Women, though. It's good. Might start that when I can walk around without feeling light headed

gymfreak · 14-12-2012 9:23pm

Stench Blossoms wrote: »

I've got f'in shingles

Came up last Saturday morning so I've been confined to bed since then.

Asked the doc could I still go to the gym. She says 'You are being very optimistic thinking you'll be able to get out of bed'.

Reading New Rules Of Lifting for Women, though. It's good. Might start that when I can walk around without feeling light headed

Oh God, sorry to hear that. Hope you'll be well in time for Christmas!

Stench Blossoms · 17-12-2012 2:21pm

So I got pee'd off sitting in bed all day so decided to try out Stage 1 Workout A of NROLFW.

Warm up
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 15 x 40kg
Squat 11 x 40kg, took a rest 4 x 40kg*

Exercises 2 & 3: Bent over row & Push ups. Alternating Sets
Bent over row x 15 15kg
Push up x 15
Bent over row x 15 15kg
Push up x 15

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 15 10kg
Jackknife x 8
Step up x 15 10kg **
Jackknife 8

*I doubt I'm going to be able to do this program properly in my gym. The weight disks we have are 10,15,20 & 25. I'm suppose to increase my weight every week as the reps go down but I don't think I should be increasing them by that much.

**This here is when I actually fell right off the step. I don't know if it was because the step was too high or because I'm weak from shingles or because I wasn't concentrating enough but I fell backwards. Jumped right back up as if nothing was a miss but I'm pretty sure everyone noticed. One person was on their way over to help me up but I was up before they got over to me. The holy mortifying shame of it.

Stench Blossoms · 19-12-2012 1:57pm

Stage 1 Workout B of NROLFW.

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg

Exercise 1: Deadlifts
Deadlift 15 x 40kg
Deadlift 15 x 40kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 15 15kg (2*7.5kg)
Wide grip lat pulldown x 15 20kg
Dumbell Shoulder Press x 15 15kg
Wide grip lat pulldown x 15 20kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 15 15kg
Swiss Ball Crunch x 12
Lunges x 15 15kg
Swiss Ball Crunch 12

Then I decided to go back and try to do more deadlifts. Heaviest I've done so far with them.

50kg x 3
50kg x 3

5 min cool down stroll on treadmill.
Stretch.

Stench Blossoms · 21-12-2012 3:11pm

Stage 1 Workout A of NROLFW workout 2

Warm up
5min treadmil jog
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 15 x 40kg
Squat 15 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 15 20kg
Push up x 15
Seated row x 15 25kg
Push up x 15

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 15 10kg
Jackknife x 8
Step up x 15 10kg
Jackknife 8

5min stroll
Stretch

Stench Blossoms · 24-12-2012 3:46pm

Stage 1 Workout B of NROLFW.

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg

Exercise 1: Deadlifts
Deadlift 15 x 40kg
Deadlift 15 x 45kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 15 10kg (2*5kg)
Wide grip lat pulldown x 15 30kg
Dumbell Shoulder Press x 20 10kg
Wide grip lat pulldown x 15 25kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 15 10kg
Swiss Ball Crunch x 8
Lunges x 15 20kg
Swiss Ball Crunch 8 5kg

10 min cool down stroll on treadmill.
Stretch

Wanted to go back and do more deadlifts but all the bars were being used. Then I said I try to do some assisted pullups but there was this bitch who just completely cut in front of me so I didn't bother.

Didn't enjoy this workout at all. The gym was far too busy and people were hogging a lot of the weights.

Yay 6000'th post.

Hanley · 24-12-2012 3:53pm

Stench Blossoms wrote: »

Then I said I try to do some assisted pullups but there was this bitch who just completely cut in front of me so I didn't bother.

.

Say what?!

Stench Blossoms · 24-12-2012 3:57pm

Hanley wrote: »

Say what?!

I had had a run in with her earlier over 'robbing' her plates that she wasn't using. She let rip at me and some fella came over, butted in and then handed me his plates and said work away. Was only bloody doing 2 sets with them.

So I wasn't arsed having another confrontation with her over skipping me.

Stench Blossoms · 27-12-2012 4:25pm

Stage 1 Workout A of NROLFW workout 3

Warm up
5min treadmill jog
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 12 x 20kg
Squat warm up 12 x 20kg

Exercise 1: Squats
Squat 12 x 40kg
Squat 12 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 12 30kg
Push up x 12
Seated row x 12 35kg
Push up x 12

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 12 24lbs
Jackknife x 10
Step up x 12 30lbs
Jackknife 10

10min stroll
Stretch

Stench Blossoms · 29-12-2012 6:53pm

Stage 1 Workout B of NROLFW workout 3

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 12 x 20kg
Deadlift warm up 12 x 20kg

Exercise 1: Deadlifts
Deadlift 12 x 40kg
Deadlift 12 x 40kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 12 15kg (2*7.5kg)
Wide grip lat pulldown x 12 30kg
Dumbell Shoulder Press x 12 15kg
Wide grip lat pulldown x 12 30kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 12 15kg
Swiss Ball Crunch x 12
Lunges x 12 15kg
Swiss Ball Crunch 12

Went back and did more deadlifts.

40kg x 15
50kg x 5
50kg x 6
60kg x 3

Only tried this for sh!ts and giggles. Didn't think I'd be actually able to do any.

5 min cool down stroll on treadmill.
Stretch

Also asked the gym could they get some smaller plates for the oly bar. They said they were working on it so hopefully they do.

Stench Blossoms · 31-12-2012 2:28pm

Stage 1 Workout A of NROLFW workout 4

Warm up
5min treadmill jog
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 12 x 20kg
Squat warm up 12 x 20kg

Exercise 1: Squats
Squat 12 x 40kg
Squat 12 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 12 30kg
Push up x 12
Seated row x 12 35kg
Push up x 12

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 12 30lbs
Jackknife x 10
Step up x 12 30lbs
Jackknife 10

10min stroll
Stretch

Stench Blossoms · 02-01-2013 3:22pm

Stage 1 Workout B NROLFW workout 4

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 12 x 20kg
Deadlift warm up 12 x 20kg

Exercise 1: Deadlifts
Deadlift 12 x 40kg
Deadlift 12 x 40kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 12 15kg (2*7.5kg)
Wide grip lat pulldown x 12 25kg
Dumbell Shoulder Press x 12 20kg
Wide grip lat pulldown x 12 25kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 12 20kg
Swiss Ball Crunch x 8
Lunges x 12 20kg
Swiss Ball Crunch x 8

Deadlifts again
50kg x 5
Couldn't do anymore. Felt very weak today.

5 min cool down stroll on treadmill.
Stretch

Stench Blossoms · 04-01-2013 7:19pm

Stage 1 Workout A of NROLFW workout 5

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg

Exercise 1: Squats
Squat 10 x 40kg
Squat 10 x 40kg
Squat 10 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 10 35kg
Push up x 10
Seated row x 10 35kg
Push up x 10
Seated row x 10 40kg
Push up x 10

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 10 30lbs
Jackknife x 12
Step up x 10 30lbs
Jackknife x 12
Step up x 10 30lbs
Jackknife x 12

5min stroll
Stretch

I felt very weak today. It was my first workout done in the afternoon (after a bit of eating). I usually do my workouts in the morning an hour after breakfast. Not sure if this was the reason or not though.

gymfreak · 05-01-2013 11:47am

Stench Blossoms wrote: »

I felt very weak today. It was my first workout done in the afternoon (after a bit of eating). I usually do my workouts in the morning an hour after breakfast. Not sure if this was the reason or not though.

You'll have days like that...just like you'll have days were everything is incredibly easy! There are a host of factors: sleep, stress, rest, hydration food etc I wouldnt really think twice about it...unless it became a recurring pattern,

As regards the time of day,..yeh it could be a minor factor. I train TERRIBLY early, early morning...so I try to avoid.

Just curious about the programme as I've never read it. Do they ask to to keep the weights the same workout to workout or to increase when you feel like it? I'm really just wondering with regards to the squats and deadlifts.

Stench Blossoms · 05-01-2013 12:27pm

gymfreak wrote: »

Just curious about the programme as I've never read it. Do they ask to to keep the weights the same workout to workout or to increase when you feel like it? I'm really just wondering with regards to the squats and deadlifts.

Yeh you are suppose to increase weight in every workout. In my gym they've only got 10,15,20 and 25kg plates though. The reps also decrease. I could do 5 50kg squats at most but where I am in the program I have to do 10 reps. So I'm currently stuck at 40kg for now.

I've asked the gym for smaller plates. They said they are 'working on it'.

gymfreak · 05-01-2013 8:44pm

Ah that's a shame about the plates. Hopefully they'll get some smaller ones in.

Stench Blossoms · 07-01-2013 9:32am

Stage 1 Workout B NROLFW workout 5

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg

Exercise 1: Deadlifts
Deadlift 10 x 40kg
Deadlift 10 x 40kg
Deadlift 10 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 10 15kg (2*7.5kg)
Wide grip lat pulldown x 10 25kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 30kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 30kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 12 5kg
Lunges x 10 20kg
Swiss Ball Crunch x 12 5kg
Lunges x 10 20kg
Swiss Ball Crunch x 12 5kg

Deadlifts again
50kg x 5
60kg x 1

5 min cool down stroll on treadmill.
Stretch

Did this session fasted. Didn't feel any weaker than usual. Weights section was empty apart from one other guy but he was distracting me. He was doing a bench press, using the smith machine, while lying on an exercise ball. I kept waiting for him to fall. Am I right in thinking that this is a bit dangerous?

Stench Blossoms · 08-01-2013 7:54pm

Workout of the day.

30 Reverse lunges 16kg (2*8kgs)
20 Deadlifts 20kg
15 Squat press 16kg
10 Burpee press up

4 rounds

Pull my left arse muscle I think. Couldn't finish and finding it hard to walk. Ouch.

Gonna ice the life outta it and hope that it's better in the morning.

Stench Blossoms · 08-01-2013 7:54pm

Workout of the day.

30 Reverse lunges 16kg (2*8kgs)
20 Deadlifts 20kg
15 Squat press 16kg
10 Burpee press up

4 rounds

Pull my left arse muscle I think. Couldn't finish and finding it hard to walk. Ouch.

Gonna ice the life outta it and hope that it's better in the morning.

Stench Blossoms · 09-01-2013 9:32am

Stage 1 Workout A of NROLFW workout 6

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg

Exercise 1: Squats
Squat 10 x 40kg
Squat 10 x 40kg
Squat 10 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 10 35kg
Push up x 10
Seated row x 10 40kg
Push up x 10
Seated row x 10 40kg
Push up x 10

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 10 30lbs
Jackknife x 12
Step up x 10 15kg
Jackknife x 12
Step up x 10 15kg
Jackknife x 12

5min stroll
Stretch

Arse isn't as sore today.

Stench Blossoms · 11-01-2013 9:18am

Stage 1 Workout B NROLFW workout 6

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg

Exercise 1: Deadlifts
Deadlift 10 x 40kg
Deadlift 10 x 40kg
Deadlift 10 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 10 15kg (2*7.5kg)
Wide grip lat pulldown x 10 30kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 30kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 35kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 12 7.5kg
Lunges x 10 25kg
Swiss Ball Crunch x 12 7.5kg
Lunges x 10 25kg
Swiss Ball Crunch x 12 7.5kg

5 min cool down stroll on treadmill.
Stretch

One of the trainers came over to me mid way for a chat. He was asking me what program I was doing. I mentioned about needing smaller plates and he said he didn't hear of them ordering new ones so I'm not hopeful it's gonna happen.

pampootie · 12-01-2013 2:02pm

I was faffing about with the new rules workout before Christmas, must start it again properly. The one thing I find is its impossible to get off the Swiss ball with any grace after the prone jackknife, i always end up half falling off it much to the amusement of everyone around me

Stench Blossoms · 12-01-2013 2:04pm

Haha yeh I have kinda mastered it by slowing dropping my legs down to the side of the ball.

So I do a kind of plank side step.

Stench Blossoms · 14-01-2013 6:52pm

Stage 1 Workout A of NROLFW workout 7

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 40kg
Squat 8 x 50kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 40kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 45kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

5min stroll
Stretch

Was delighted with the 8 50kg squats but other than that I didn't really feel like I pushed myself but the HRM said I burned 508 calories.

Stench Blossoms · 16-01-2013 9:01am

Stage 1 Workout B NROLFW workout 7

Warm up
5 min jog on treadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg

Exercise 1: Deadlifts
Deadlift 8 x 40kg
Deadlift 8 x 50kg
Deadlift 8 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 8 20kg (2*10kg)
Wide grip lat pulldown x 8 30kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 40kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15

10 min cool down stroll on treadmill.
Stretch

Stench Blossoms · 18-01-2013 1:47pm

Stage 1 Workout A of NROLFW workout 8

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 40kg
Squat 8 x 50kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 40kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 45kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 20kg
Jackknife x 15
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

10min stroll
Stretch

...and that's that stage done. I'm thinking of redoing the whole thing though because I didn't really make any huge strength gains. The new weights should be in next week.

Stench Blossoms · 21-01-2013 1:56pm

Stage 1 Workout B NROLFW workout 8

Warm up
5 min jog on treadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg

Exercise 1: Deadlifts
Deadlift 8 x 40kg
Deadlift 8 x 45kg
Deadlift 8 x 50kg
Deadlift 5 x 55kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 8 25kg (2*12.5kg)
Wide grip lat pulldown x 8 30kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg found these really hard today.

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15

5 min cool down stroll on treadmill.
Stretch

Stench Blossoms · 23-01-2013 9:15am

Stage 1 Workout A of NROLFW workout 9 (adding in 2 more workouts for the program)

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 25kg
Squat warm up 8 x 25kg
Squat warm up 8 x 25kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 45kg
Squat 8 x 50kg
Squat 8 x 55kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 45kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 50kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 25kg
Jackknife x 15
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

10min stroll
Stretch

connollys · 23-01-2013 10:21am

How high is the step for the step ups?

Stench Blossoms · 23-01-2013 10:24am

I don't use a step I use the chest press bench. It's about knee height for me.

Stench Blossoms · 25-01-2013 9:16am

Stage 1 Workout B NROLFW workout 9

Warm up
5 min jog on treadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg

Exercise 1: Deadlifts
Deadlift 8 x 40kg
Deadlift 8 x 45kg
Deadlift 8 x 50kg
Deadlift 5 x 55kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 8 25kg (2*12.5kg)
Wide grip lat pulldown x 8 30kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg found these really hard today.

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 8 25kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch 7.5kg x 15
Lunges x 8 25kg
Swiss Ball Crunch 7.5kg x 15

10 min cool down stroll on treadmill.
Stretch

Stench Blossoms · 28-01-2013 9:01am

Stage 1 Workout A of NROLFW workout 10 (last squat workout. sniff sniff boo hoo)

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 30kg
Squat warm up 8 x 30kg
Squat warm up 8 x 30kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 45kg
Squat 8 x 50kg
Squat 8 x 55kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 40kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 50kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 25kg
Jackknife x 15
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

5min stroll
Stretch

Stench Blossoms · 30-01-2013 9:15am

Stage 1 Workout B NROLFW workout 10

Warm up
5 min jog on treadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 45kg

Exercise 1: Deadlifts
Deadlift 8 x 45kg
Deadlift 8 x 45kg
Deadlift 8 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 8 25kg (2*12.5kg)
Wide grip lat pulldown x 8 35kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 40kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 40kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 8 25kg
Swiss Ball Crunch 7.5kg x 15
Lunges x 8 25kg
Swiss Ball Crunch 7.5kg x 15
Lunges x 8 25kg
Swiss Ball Crunch 7.5kg x 15

5min run on treadmill.
Stretch

Only have the two special workouts left to do and then I'm onto the next stage.

Stench Blossoms · 30-01-2013 11:34am

Some videos of this morning

A few pointers I've been given:
Bar starts too far away - I can fix this easily I reckon.
Hips are a little high and chest and shoulders are rounded forward - I'll consciously make an effort to fix both of these.

Hanley · 30-01-2013 12:37pm

Also meant to say, your weight looks a little bit too much on your toes (ie your look like your'e getting pulled forward the entire time)

And let the weight settle between reps - deadlift

Stench Blossoms · 30-01-2013 12:40pm

Hanley wrote: »

And let the weight settle between reps - deadlift

Yeh, my grip tends to get a bit funny after 5 or so reps so I just plow through them but I could fix my grip when I'm letting the weight settle.

Hanley · 30-01-2013 12:42pm

So do less reps, wear straps, or train your grip

doctorwhogirl · 30-01-2013 6:52pm

I'm well impressed.

My little bar looks pathetic!!! I'll be giving the big boys a go come Friday!!!

Stench Blossoms · 01-02-2013 8:37am

Special Workout A - As many reps as possible using the first weight you used for the exercise with 60sec rest between them

Usual warmup

Squat 40kg - 25 reps
Seated Row 20kg - 85 reps
Push Ups - 27 reps
Step ups 24lbs - 30 reps
Prone Jackknife - 21 reps

Stench Blossoms · 04-02-2013 9:29am

Special Workout B

Usual warmup

Deadlift 40kg - 24
Dumbbell Shoulder Press 15kg -20
Wide Grip Lat Pulldown 20kg - 32
Lunges 15kg - 26
Stability Ball Crunch - 105

Wasn't happy at all with this. I gave up too easily. Not sure why but possibly could be because I'm possibly experiencing a keto flu.

Taking a week off before starting the next stage.

TheBellJar · 04-02-2013 11:42am

Stench Blossoms wrote: »

Special Workout A - As many reps as possible using the first weight you used for the exercise with 60sec rest between them

Usual warmup

Squat 40kg - 25 reps
Seated Row 20kg - 85 reps
Push Ups - 27 reps
Step ups 24lbs - 30 reps
Prone Jackknife - 21 reps

Just wondering, is that a 60sec between each exercise or each rep? What's your squat PR? Is it wise to be doing 25 reps @ 40kg? I just know if it was me, my form would definitely start breaking down. What would be the reasoning behind 85 rows? I don't really get it. But I know nothing about this programme so I'm really just being nosey!

Oh and 27 push ups?! WIN!!:D

Stench Blossoms · 04-02-2013 11:56am

TheBellJar wrote: »

Just wondering, is that a 60sec between each exercise or each rep? What's your squat PR? Is it wise to be doing 25 reps @ 40kg? I just know if it was me, my form would definitely start breaking down. What would be the reasoning behind 85 rows? I don't really get it. But I know nothing about this programme so I'm really just being nosey!

Oh and 27 push ups?! WIN!!:D

60secs between each exercise not each rep.

I think the point of this part of the program is just to show you how far along you have come, strength wise. They are optional workouts.

55kg my PR for squats.

Those 25 squats @40kg were good form squats. If I had attempted anymore they'd have been ugly.

At the start of the program I was struggling to get the 15 reps of rows @20kg so doing 85 defiantly showed me that I had improved.

TheBellJar · 04-02-2013 1:09pm

Stench Blossoms wrote: »

60secs between each exercise not each rep.

I think the point of this part of the program is just to show you how far along you have come, strength wise. They are optional workouts.

55kg my PR for squats.

Those 25 squats @40kg were good form squats. If I had attempted anymore they'd have been ugly.

At the start of the program I was struggling to get the 15 reps of rows @20kg so doing 85 defiantly showed me that I had improved.

Fair enough, just questions that sprung to mind!

Stench Blossoms · 04-02-2013 1:12pm

TheBellJar wrote: »

Fair enough, just questions that sprung to mind!

No worries

I can see why it must look a bit ridiculous. Was just a bit of fun.

Stench Blossoms · 07-02-2013 6:35pm

5.2k run in a shockingly bad time.

Stench Blossoms · 11-02-2013 8:50am

NROLFW Stage 2 Workout A

Warmup
5min jog
Inch worm
Air squats
Lunges
Front squat push press warm up 20kg x 10 x 2

Front squat/Push press
25kg x10
25kg x10 Neither were great. Technique is a bit sh!te.

Alternating Sets (x2)
Step Ups - 20kg x 10
One Point Row - 15kg x 10

Alternating Sets (x2)
Static Lunge with rear foot elevated - 20kg x 10
Push ups -10

Alternating Sets (x2)
Plank - 60sec
Wood chops alternative with 5kg medicine ball. Need to find something else to do instead of these 'cause I felt nothing doing them.

doctorwhogirl · 11-02-2013 12:30pm

Stench Blossoms wrote: »

NROLFW Stage 2 Workout A

25kg x10 Neither were great. Technique is a bit sh!te.

I used to do these in my pump classes so I wasn't too bad at them but I did have to start at a slightly lower weight initially to get the form right. Am much happier with my technique on them now.

I found they were a killer on the wrists though so had to do plenty of wrist stretches beforehand

Stench Blossoms · 11-02-2013 12:31pm

Yeh I've done them in pump classes but not with a high weight.

And yeh now my wrists are sore!

doctorwhogirl · 11-02-2013 2:14pm

Stench Blossoms wrote: »

Yeh I've done them in pump classes but not with a high weight.

And yeh now my wrists are sore!

Someone on my thread recommended a stretch, you sit on the bench, hands on. Wrists face forward and you lean back. Really helps!

I only front squatted 20kg so I'd imagine 25kg is serious!

I started with 15kg and am on to 20kg now. Finished stage 2 today though, although I think I'd like another couple of sessions on it. Dunno if I'm ready to move on!!!

The muffin man can have his muffin top back

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