Paleo Dan

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Browsing Posts tagged NROL

Workout Log: NROL Fat Loss I B

October 23, 2009 at 9:23 am No comments
Body Weight 268.2 lbs
Warm Up Row 500m 1:45.2
Superset 1 Deadlift* 10 x 120 lbs
10 x 160 lbs
10 x 190 lbs
DB Incline Bench 10 x 70 lbs
10 x 90 lbs
10 x 110 lbs
Superset 2 Bulgarian Split Squat 10,10 x 50 lbs
10,10 x 70 lbs
10,10 x 90 lbs
Mixed Grip Assisted Pullups 10 x -165 lbs
10 x -150 lbs
10 x -140 lbs
Superset 3 Romanian Deadlift 10 x 110 lbs
10 x 130 lbs
10 x 150 lbs
Swiss Ball Lateral Roll 10
10
10
Afterburn Concept2 Rower
D5 (100-105)		 Warmup: 5:00 @ ~2:40 per 500m
3 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m
Cooldown: 5:00 @ ~2:50 per 500m
Total Distance: 3741m
Average Power: 98.9 W (includes warmup and cooldown)
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Note: My back is still a bit sore from my previous workout, but I don’t think it affected this workout too much. I was feeling it on the rower, but it didn’t slow me down too much… not as much as the deadlifts and split squats did.

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Workout Log: NROL Fat Loss I A

October 21, 2009 at 9:13 am No comments
Body Weight 272.6 lbs
Superset 1 Squats* 10 x 90 lbs
10 x 200 lbs
10 x 250 lbs
10 x 300 lbs
Bent Over Rows 10 x 60 lbs
10 x 80 lbs
10 x 100 lbs
Superset 2 Supine Hip Extension 10
10
10
DB Push Press 10 x 60 lbs
10 x 70 lbs
10 x 80 lbs
Superset 3 Rotational Lunge DNF
Swiss Ball Crunch DNF
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Note: Somewhere amongst the heavy squats, bent over rows, and the dumbbell push presses I tweaked my upper back. As it was my upper back and not my lower back, my money is on either the rows or the presses. I didn’t have any problems until the second set of presses, so I’m thinking that it happened somewhere between getting up off the floor after the hip extensions and lifting the dumbbells to my shoulders for the presses.

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Workout Log: NROL Fat Loss I B

October 16, 2009 at 9:11 am No comments
Body Weight 271.0 lbs
Superset 1 Deadlift* 12 x 110 lbs
12 x 150 lbs
12 x 180 lbs
DB Incline Bench 12 x 60 lbs
12 x 80 lbs
12 x 100 lbs
Superset 2 Bulgarian Split Squat 12,12 x 60 lbs
12,12 x 60 lbs
12,12 x 80 lbs
Mixed Grip Assisted Pullups 12 x -170 lbs
12 x -160 lbs
12 x -150 lbs
Superset 3 Romanian Deadlift 12 x 100 lbs
12 x 120 lbs
12 x 140 lbs
Swiss Ball Lateral Roll 12
12
12
Afterburn Treadmill, 2% Warmup: 5:00 @ 3mph
3 rounds: 1:00/2:00 @ 8mph/4mph
Cooldown: 5:00 @ 3mph
Total Distance: 1.30 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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Workout Log: NROL Fat Loss I A

October 14, 2009 at 9:10 am No comments
Body Weight 270.8 lbs
Warm Up Row 1000m 4:19.0
Superset 1 Squats* 12 x 90 lbs
12 x 180 lbs
12 x 220 lbs
12 x 270 lbs
Bent Over Rows 12 x 50 lbs
12 x 80 lbs
12 x 80 lbs
Superset 2 Supine Hip Extension 12
12
12
DB Push Press 12 x 55 lbs
12 x 60 lbs
12 x 65 lbs
Superset 3 Rotational Lunge 12,12 x 30 lbs
12,12 x 40 lbs
12,12 x 50 lbs
Swiss Ball Crunch 12
12
12
Afterburn Concept2 Rower
D5 (100-105)		 Warmup: 5:00 @ ~2:40 per 500m
3 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m
Cooldown: 5:00 @ ~2:50 per 500m
Total Distance: 3824m
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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Workout Log: NROL Fat Loss I B

October 12, 2009 at 9:30 am No comments
Body Weight 274.6 lbs
Warm Up Row 500m 1:47.0
Superset 1 Deadlift* 12 x 100 lbs
12 x 140 lbs
12 x 170 lbs
DB Incline Bench 12 x 60 lbs
12 x 70 lbs
12 x 80 lbs
Superset 2 Bulgarian Split Squat 12,12 x 50 lbs
12,12 x 60 lbs
12,12 x 70 lbs
Mixed Grip Assisted Pullups 12 x -180 lbs
12 x -170 lbs
12 x -170 lbs
Superset 3 Romanian Deadlift 12 x 90 lbs
12 x 100 lbs
12 x 110 lbs
Swiss Ball Lateral Roll 12
12
12
Afterburn Treadmill, 2% Warmup: 5:00 @ 3mph
3 rounds: 1:00/2:00 @ 8mph/3.3mph
Cooldown: 5:00 @ 3 mph
Total Distance: 1.24 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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Workout Log: NROL Fat Loss I A

October 9, 2009 at 8:29 am No comments
Body Weight 268.2 lbs
Warm Up Row 4:00.0 1022m
Superset 1 Squats* 12 x 100 lbs
12 x 150 lbs
12 x 200 lbs
12 x 270 lbs
Bent Over Rows 12 x 50 lbs
12 x 70 lbs
12 x 80 lbs
Superset 2 Supine Hip Extension 12
12
12
DB Push Press 12 x 50 lbs
12 x 55 lbs
12 x 60 lbs
Superset 3 Rotational Lunge 12,12 x 30 lbs
12,12 x 35 lbs
12,12 x 40 lbs
Swiss Ball Crunch 12
12
12
Afterburn Stationary Bike Warmup: 6:00 @ 7th gear
3 rounds: 1:00/2:00 @ 17th/12th gears
Cooldown: 5:00 @ 7th gear
Total Distance: 4.15 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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Workout Log: NROL Fat Loss I B

October 7, 2009 at 8:29 am No comments
Body Weight 269.8 lbs
Warm Up Row 1000m 4:29.8
Superset 1 Deadlift* 12 x 100 lbs
15 x 130 lbs
15 x 150 lbs
DB Incline Bench 12 x 60 lbs
15 x 60 lbs
15 x 70 lbs
Superset 2 Bulgarian Split Squat 15,15 x 60 lbs
15,15 x 60 lbs
15,15 x 60 lbs
Mixed Grip Assisted Pullups 15 x -180 lbs
15 x -170 lbs
10 x -160 lbs
Superset 3 Romanian Deadlift 15 x 60 lbs
10 x 80 lbs
15 x 00 lbs
Swiss Ball Lateral Roll 15
15
15
Afterburn Treadmill, 2% Warmup: 5:00 @ 3mph
3 rounds: 1:00/2:00 @ 8mph/4mph
Cooldown: 5:00 @ 3mph
Total Distance: 1.31 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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Workout Log: NROL Fat Loss I A

October 2, 2009 at 9:33 am No comments
Body Weight 275.2 lbs
Warm Up Row 500m 2:13.0
Superset 1 Squats* 15 x 140 lbs
15 x 180 lbs
15 x 230 lbs
Bent Over Row 15 x 90 lbs
105 x 90 lbs
8 x 90 lbs
Superset 2 Supine Hip Extension 15
15
15
DB Push Press 15 x 50 lbs
15 x 60 lbs
8 x 60 lbs
Superset 3 Rotational Lunge 15,15 x 40 lbs
11,11 x 30 lbs
5,5 x 30 lbs
Swiss Ball Crunch 15
15
15
Afterburn Elliptical Warmup: 5:00 @ level 10
3 rounds: 1:00/2:00 @ level 15/5
Cooldown: 5:00 @ level 10
Total Distance: 0.65 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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Workout Log: NROL Fat Loss I B

September 30, 2009 at 8:03 am No comments
Body Weight 273.8 lbs
Warm Up Row 1000m 4:25.7
Superset 1 Deadlift* 15 x 90 lbs
15 x 120 lbs
15 x 140 lbs
DB Incline Bench 15 x 60 lbs
15 x 65 lbs
15 x 70 lbs
Superset 2 Bulgarian Split Squat 15,15 x 60 lbs
15,15 x 60 lbs
15,15 x 60 lbs
Mixed Grip Lat Pulldown 15 x 170 lbs
15 x 190 lbs
15 x 200 lbs
Superset 3 Romanian Deadlift* 15 x 50 lbs
15 x 70 lbs
15 x 90 lbs
Swiss Ball Lateral Roll 15
15
15
Afterburn Stationary Bike Warmup: 5:00 @ 10th gear
3 rounds: 1:00/2:00 @ 20th/10th gears
Cooldown: 5:00 @ 10th gear
Total Distance: 4.24 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Notes: Have to replace the lat pulldowns with mixed grip pullups as I’ve maxed the weight on the pulldown station.

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Workout Log: NROL Fat Loss I A

September 28, 2009 at 8:30 am No comments

Back to work after a scheduled week long break. This workout was tough and I had a hard time finishing the Rotational lunges… not because of the weight so much as my cardiovascular conditioning… I was sucking wind hard there at the end. I also threw on some intervals after the strength workout. If I recall, in NROL, they call that Afterburn… week 1 of which is 3 rounds of 1 minute hard, 2 minutes easy… add on the 5 minutes each of warmup and cooldown, that’s 19 minutes. Today was on the treadmill; Wednesday I might get on a bike or the Concept2… we shall see.

Body Weight 275.2 lbs
Warm Up Row 1000m 4:36.9
Superset 1 Squats* 15 x 90 lbs
15 x 180 lbs
15 x 200 lbs
15 x 220 lbs
Cable Row 15 x 150 lbs
15 x 170 lbs
15 x 190 lbs
Superset 2 Supine Hip Extension 15
15
15
DB Push Press 15 x 60 lbs
15 x 70 lbs
9 x 70 lbs
Superset 3 Rotational Lunge 7,7 x 60 lbs
9,9 x 40 lbs
15,15 x 40 lbs
Swiss Ball Crunch 15
15
15
Afterburn Treadmill, 2% Warmup: 5:00 @ 2.8mph
3 rounds: 1:00/2:00 @ 7mph/3.5mph
Cooldown: 5:00 @ 2.8 mph
Total Distance: 1.18 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.
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