The muffin man can have his muffin top back

Stench Blossoms

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

Stench Blossoms

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

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

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

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

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

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

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

doctorwhogirl

I'm well impressed.

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

Stench Blossoms

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

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

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

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

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

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

5.2k run in a shockingly bad time.

Stench Blossoms

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

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

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

And yeh now my wrists are sore!

doctorwhogirl

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!!!

Stench Blossoms

doctorwhogirl wrote: »

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!!!

I'll try that.

Yeh I really didn't wanna move on from stage 1. I really liked it.

Stench Blossoms

NROLFW Stage 2 B Workout 1

Weak as a baby today. Not sure if it's because I'm weak or because I'm a big moan bag this week. Head wasn't with it for sure anyway.

Usual warm up +

Deadlift warm up
20kg x 10
20kg x 10

Wide-grip deadlift from box
30kg x 10
40kg x 10

Alternating Sets
Bulgarian Split squat 10kg x 10 each leg
Underhand lat pull down 35kg x 10
Bulgarian Split squat 15kg x 10 each leg
Underhand lat pull down 40kg x 10

Alternating Sets x 2 - Same weights for both
Reverse lunge with forward reach 15kg x 10 each leg
Dumbbell prone Cuban snatch 5kg x 10

Alternating Sets x 2 - Same weights for both.
Swiss ball crunch 5kg x 10
Reverse crunch x 20
Hanna side flexion x10

Didn't do the interval training. Attempted to do it on a bike but it wasn't working out well. If it's not pissing rain outside later I'll do it outside.

Overall not happy.

Stench Blossoms

Turbo Fire HIIT 15 workout to make up for not doing my interval training yesterday.

TheBellJar

You get days like that, but then the days you're on fire make up for it. I just take it as it is and get through the session. You can't be awesome every day:cool:

Stench Blossoms

NROLFW Stage 2 Workout A

Warmup
5min jog
Inch worm
Air squats
Lunges


Push press
I have no idea how many I did. I was just trying to get my technique right with the help of COH

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

Alternating Sets (x2)
Static Lunge with rear foot elevated - 15kg x 10 each leg
Push ups -10

Alternating Sets (x2)
Plank - 60sec
Russian twist 8kg - 25

Big thanks to COH. If I do end up back in Dublin, that side of the city I'll be joining Raw.

Stench Blossoms

NROLFW Stage 2 B Workout 2

Usual warm up +

Wide-grip deadlift from box warm up
20kg x 10
20kg x 10
30kg x 10

Wide-grip deadlift from box
35kg x 10
40kg x 10

Alternating Sets
Bulgarian Split squat 10kg x 10 each leg
Underhand lat pull down 35kg x 10
Bulgarian Split squat 15kg x 10 each leg
Underhand lat pull down 40kg x 10

Alternating Sets x 2 - Same weights for both
Reverse lunge with forward reach 15kg x 10 each leg
Dumbbell prone Cuban snatch 5kg x 10

Alternating Sets x 2 - Same weights for both.
Swiss ball crunch 7.5kg x 10
Reverse crunch x 20
Hanna side flexion x10

Prone cobra x 2 60sec

5min jog warm down
Stretching

Will do the interval training later.

Stench Blossoms

Turbo fire HIIT 15

Stench Blossoms

Tuesday 19th Feb
Ar$ed around in the gym with one of my mates for just over 30mins.

Wed 20th Feb NROLFW Stage 2A Workout 3

Warmup
5min jog
Inch worm
Air squats
Lunges
Stretched out my delts for awhile as well

Front squat/Push press
20kg x10
20kg x10

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

Alternating Sets (x2)
Static Lunge with rear foot elevated - 15kg x 10
Push ups -10

Alternating Sets (x2)
Plank - 60sec
Russian twist 10kg x 20

5 min jog cool down + more stretching.

Upping my calories today as well. Also was told for the second time this week that I'm looking 'built'.

Stench Blossoms

NROLFW Stage 2 B Workout 3

Angry day in the gym today. Was late because I spent ages trying to fix my wing mirror after some idiot knocked off it.

Usual warm up +

Wide-grip deadlift from box warm up
20kg x 10
20kg x 10

Wide-grip deadlift from box
30kg x 10
40kg x 10

Alternating Sets
Bulgarian Split squat 15kg x 10 each leg
Underhand lat pull down 35kg x 10
Bulgarian Split squat 15kg x 10 each leg
Underhand lat pull down 40kg x 10

Alternating Sets x 2 - Same weights for both
Reverse lunge with forward reach 20kg x 10 each leg
Dumbbell prone Cuban snatch 5kg x 10

Alternating Sets x 2 - Same weights for both.
Swiss ball crunch 7.5kg x 10
Reverse crunch x 20
Hanna side flexion x10

Prone cobra x 2 90sec

5min jog warm down
Stretching

Interval training later.

Stench Blossoms

Turbo Fire HIIT 20 for intervals.