NRLA Phase 1A-7

A few days ago I realized I was missing some of the warm up. It was written there on all of my log pages right below the other warm up stuff, but I just jumped over it. Maybe because it wasn't in a box like the other stuff. Who knows. Anyway, I did it all this morning. The new moves didn't take much time and were actually fun. I also measured my room length. It is 19ft, so since I don't want to slam into the walls, I leave a little room and the 10 yards for several of the warm ups are just down the room and back. Solved!

I saw some progress today. I kept the planks the same. They are hard enough as they are. I increased the split squat weight and did fine with it. The inverted row was lower and got pretty hard during the last few reps, but I barely managed. Five extra pounds on the RDL were noticeable. I'll stay there next time. The push-ups are still crazy hard, even elevated, being placed at the end of the program.

I only have one week left of this first phase. This has been a great trip back into NROL-world. I can't wait to see what Alwyn has in store next!

NRLA Phase 1A-7Warm up
Plank - one foot raised - 2x 90s
Side Plank - arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 2x12L/12R x17.5#ea
Inverted Row - 2x12 @12th pin
Romanian Deadlift - 2x12x155# (mixed grip both sets)
Push-up - hands on bar, 4th pin - 2x12

NRLA 1B-6

I was running late today, so no warm up. I don't think it bothered me much to not warm up. I was feeling more stable today with the straight-arm planks. The overhead squats were also feeling pretty good. 12 reps is a  lot for those. I think I'm repeating myself.

Phase1B - 6
No warm up
Anti-rotation static hold - 2x30s/side, used band
Elevated plank - (feet on bench, arms straight, one leg up) 10x10s on, 3s rest
Elevated side plank - (feet on bench, arms straight out) 5x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx50#
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x17.5#
OH squat - 2x12x27#
Cable kneeling pulldown -2x72.5#

NRLA 1A-6

Not much to report today. Pretty much the same workout as last time I did this. I wasn't feeling all that excited about working out, but I got it done! No regrets, of course. I even vacuumed up a couple spiders during rests.

NRLA Phase 1A-6
Warm up
Plank - one foot raised - 2x 90s
Side Plank - arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 2x12L/12R x15#ea
Inverted Row - 2x12 @13th pin
Romanian Deadlift - 2x12x150# (mixed grip both sets)
Push-up - hands on bar, 4th pin - 2x12
Foam rolling

NRLA 1B-5

Another good workout. This time I tried the planks with straight arms. The regular plank was a little harder to keep my body straight, but the side plank was much harder. It was harder to keep stable. I increased the SLDL and had to focus a lot on form.

Phase1B - 5
0:57
Anti-rotation static hold - 2x30s/side, used band, tighter this time
Elevated plank - (feet on bench, arms straight) 10x10s on, 3s rest
Elevated side plank - (feet on bench, arms straight) 5x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx50#
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x17.5#
OH squat - 2x12x25#
Cable kneeling pulldown -2x70#
Foam rolling

NRLA Phase 1A-5

I have a hard time coming up with new titles for my posts. I'm not feeling especially creative today, so there you go. Good workout today. Made some improvement, but had to admit lack of good depth for the split squats, so I decreased the weight. The mixed grip on the RDL helped a lot. For some reason the mixed grip feels odd on RDL but not so much on conventional DLs.  I feel wimpy doing the pushups on the bar and only using 150 for the RDLs, but by then, I'm rather tuckered out already. It's all relative!

NRLA Phase 1A-5
0:52
Warm up
Plank - one foot raised - 2x 90s
Side Plank - arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 12L/12R x20#ea, 12L/12R x15#ea (not enough depth with 20# DBs, so went back to 15#... should do something in between next time)
Inverted Row - 2x12 @13th pin
Romanian Deadlift - 2x12x150# (mixed grip both sets)
Push-up - hands on bar, 4th pin - 2x12

Nice and quick!

I know they will get longer on later stages, but I'm really enjoying full workout in an hour, including warm up. The exercises are nice and varied, too. So far two thumbs up for NRLA.

Phase 1B - 4
1:01
Anti-rotation static hold - 2x30s/side, used band, tighter this time
Elevated plank - (feet on bench, forearms down, leg up) 10x10s on, 3s rest
Elevated side plank - (feet on bench, forearm down, arm and leg up) 10x5s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx20kg
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x16.25#
OH squat - 2x12x25#
Cable kneeling pulldown -2x70#
Foam rolling

Did I forget something?

Wow. I can't believe today's workout took so little time. I even did the warm-up and came in at 45 minutes. I don't think I forgot anything!

Halfway through the second set of the Romanian Deadlifts, my grip got week, so I had to set down the bar and take a mixed grip. That felt really weird. I think I'll keep my weights the same next time if only to work on my grip.

Otherwise, it went well. I even increased some weights this time. No all-time bests, but that's fine.

NRLA Phase 1A-4
0:45
Warm up 6min
Plank - one foot raised - 2x 90s
Side Plank - arm raised, foot raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 12L/12R x15#ea, 12L/12R x20#ea
Inverted Row - 2x12 @14th pin
Romanian Deadlift - 2x12x150# (2nd set weak grip)
Push-up - hands on bar, 5th pin - 2x12

Low on time

I was in a bit of a rush today, so I skipped the warm up. I got done in a good amount of time with what remained, even with my son bugging me!

Phase1B - 3
Anti-rotation static hold - 2x30s/side, used band, tighter this time
Elevated plank - (feet on bench, forearms down) 10x10s on, 3s rest
Elevated side plank - (feet on bench, forearm down, arm and leg up) 10x5s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx20kg
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x15#
OH squat - 2x12x20# BB
Cable kneeling pulldown - 12x60#, 12x65#

Saturday, I was joined by a few people for kettlebells. I taught the swing and all did well. Getting a strong hip snap comes with time. It was more of an instruction than a workout. Even my son did well learning the move. He had done it before but tended to round his back and look down. My daughter came down toward the end and did some swings with good form from the start! Having the light KBs for them is nice.

continuing

More goodness this morning. I did have to dodge the tent that was set up in the basement, so I was really restricted in space. I had to fight the tent for my 15# dumbbells. It just goes to show that you don't really need that much room to have a home workout area. I did everything in my power cage and right in front of it. All on my foam flooring. I did feel a bit claustrophobic, though!

I think next time I do this workout I'll increase some difficulty, but I'm not sure exactly what yet. I went up on Romanian DLs, but that was all. I did do the push-ups and rows with little to no pausing. So, maybe those are up for increases. I could probably increase the SSs. I'm not a huge fan, though, so it might be hard to convince myself of that.

NRLA Phase 1A-3
0:57
Warm up 8min
Plank - one foot raised - 2x 90s
Side Plank - arm raised - 2x 45s L/45s R
Split Squat - front foot elevated w/ DBs- 2x 12L/12R x15#ea
Inverted Row - 2x12 @14th pin
Romanian Deadlift - 2x12x145#
Push-up - hands on bar, 5th pin - 2x12

Ooops

No wonder those elevated side planks were hard. I was doing twice as many as the program called for! Next time, I'll go back to 5 per side and I'll increase the difficulty.

I felt the SLRDL nicely. I should probably go up on the OH squats, but I was really wanting to get the form down. 12 reps is a lot for those! I don't want to cut them short.

Phase1B - 2
1:02
Anti-rotation static hold - 2x30s/side, used band
Elevated plank - (feet on bench, forearms down) 10x10s on, 3s rest
Elevated side plank - (feet on bench, forearms down) 10x10s on, 3s rest, L then R
Dumbbell single leg RDL - 2x12/legx20kg
Dumbbell alternating OH press - non working hand held up w/weight - 2x12/arm x15#
OH squat - 2x12x15# BB
Cable kneeling pulldown - 12x55#, 12x60#