<p>Book has been ordered. thanks.
Now I just need to find a victim, er, training partner to do it with me.</p>
<p>[Werkit</a> Workout Logs: New Rules of Lifting for Abs](<a href=“http://werkit.com/programs/nrol4abs]Werkit”>http://werkit.com/programs/nrol4abs)</p>
<p>You’ll want that link as soon as your book comes. I just started today. I thought I was in pretty good shape after having quite a bit of CrossFit and HIIT stuff over the last 6 months. I may have started out a little too heavy on the Split Squats, but that’s okay. It was a good first workout this afternoon…</p>
<p>^thanks! looks great.</p>
<p>Yeah. The training logs are fantastic. Perfect “cheat sheet” to take to the gym and put next to the water bottle. I kept a 3 ring binder so I could look back and see what weights I had been using.</p>
<p>My legs were jello doing those front-foot elevated split squats.</p>
<p>I made it a point to do the first workouts in each phase with pretty light weights, so I could get my bearings and figure out what I was up against and how to pace myself through the workouts.</p>
<hr>
<p>I’m still doing the NROL4ABS dynamic warmup before every workout. That’s three days a week for six months and I’m still seeing changes in the way I handle those various exercises. The toe-touch to stand squat drill and the reverse inchworm may be the two best warmup exercises in the world. Between the two, I stretch every joint in my body.</p>
<p>After about a month of the toe-touch to stand, it started feeling really challenging. I realized that I was squatting way below parallel – a direct result of doing that drill.</p>
<p>
</p>
<p>We have folders that have clasps on both sides that we use for patient charts and our fitness member charts. I took one of those and placed 6 copies of each Phase 1 workout into there. Set that up on the plyo box all opened up so I can write my numbers in during my breaks. I had the HR monitor on and then had a stopwatch to time my rest breaks. </p>
<p>
</p>
<p>Well I figured I had done squat variations with more weight before so I figured it wouldn’t be too bad. We’ll see how I feel in the morning! The Romanian Deadlifts I went with a 35 pound bar because I had never done that exercise before. Definitely will need to increase weight there…</p>
<p>I didn’t have my book with me so I don’t know if I did all of the warm up correctly, but that’s okay. I have a pretty good idea what to do for a warm up! 
</p>
<p>Solid workout. My planks need work. I was dripping by the time I finished…</p>
<p>
</p>
<p>Ha. I think that applies to about 99.9% of people on earth! </p>
<p>Those workouts start out with some pretty aggressive holds. 60 to 90 seconds of plank is a lot. I think a lot of people will need to back off that and do 30 second holds for the first few workouts.</p>
<p>I was fortunate that iPod nazi had made me do plank and side plank for the better part of a year, so all the variations in NROL4ABS made it a lot of fun.</p>
<p>Yeah, I started out at 25 seconds and hopefully can add 5 seconds each week…</p>
<p>Yay. Happy birthday to me. I hope a 1 mile walk in 3-inch Jimmy Choos cancells out the dessert I’m about to eat.</p>
<p>Do you mean I belong to .01% people on Earth? </p>
<p>That can’t be right.</p>
<p>Happy Birthday, BB!</p>
<p>Happy Birthday, BB! With the time zone differences, are you an Independence Day baby?</p>
<p>
</p>
<p>I would think that a one mile walk in heels would cancel out just about anything. I don’t know how ya’ll ladies do it. I don’t even like walking distances in men’s dress shoes!</p>
<p>And, I’m pretty sure that dessert is allowed on your birthday anyway. What is it? 39 years old?</p>
<p>I can’t walk in heels and hardly ever wear them unless it’s a comfort wedge from Aerosoles or something like that. I’m too afraid of falling.</p>
<p>One of my online running friends (female) ran a half marathon 3 days in a row this weekend- official races. She’s very slow, and I would guess that there was a lot of walking, but still…THREE HALF MARATHONS IN A ROW. That qualifies her for this level of Half-Fanatics (an organization for slightly less crazies than Marathon Maniacs) that is called Mars. The levels are based on the amount of stupidity you displayed in qualifying for the organization- i.e a half-marathon two weekends in a row gets you a much lower level. We call all this “stunts”.</p>
<p>MoWC - DH wants to train for a marathon sponsored by a company that makes defibs - Oh, that’s just a grand idea.</p>
<p>^^ Love it! I guess they want more business.</p>
<p>
</p>
<p>^^That is :eek:</p>
<p>I’m glad to be back. Even though I only ran twice (7 miles and 5 miles) this weekend, according to this study, we exercised a lot:</p>
<p>[Red</a> Wine: Exercise in a Bottle Study in FASEB](<a href=“Red Wine: Exercise in a Bottle?, Study in FASEB Journal | BioSpace”>Red Wine: Exercise in a Bottle?, Study in FASEB Journal | BioSpace)</p>
<p>:) (Thanks for the happy birthday wishes. To answer some questions: yes, I always get a day off on my birthday, and I just turned 39 :))</p>
<p>Happy bday, BB!</p>
Back in the gym
Warm up:
1 lap run
15 air squats
250 m row
Work out:
21 power cleans - 65 lb. bar bell
3 laps (810 m)
3 rounds
24 minutes 18 seconds
<p>Happy Birthday, BB!</p>
<p>I think there is a site online that calculates height of heel x distance walked + wine consumed and offers the amount of effort exerted. Well, if there isn’t such a site, there should be! We will all enjoy a virtual piece of cake with you!</p>
<p>I received an email asking if I want to hit today (tennis). I replied that I was available in the evening (lots of work to do today). I’m not really feeling that well (have eaten zero calories so far today) but I guess I can manage an hour of tennis. If no tennis, then I was planning on doing a long run but I’ll have to eat something first.</p>