I moved on to the next workout in my Fat Loss II phase and now that the rest is down to 30 seconds, the Bulgarian Split Squats are back trying to kill me.  I really focused myself on getting the form correct.  I noticed just how hard it is to do these things right!

I started out with Deadlifts as usual.  I am starting to really like Deadlifts!

Snatch Grip Deadlift (ss)
175×8; 175×8; 175×8
T-push up (ss)
15; 15; 14

Now the dreaded exercise:

Bulgarian split squat with overhead press (ss)
20×8; 20×8; 29×8
Chin up (assisted) (ss)
8(170); 8(170); 8(170)

Finally, an exercise I really feel after this workout:

Romanian Deadlift with Bent over row (ss)
80×8; 80×8; 80×8
Lower Body Russian Twist (ss)
8; 8; 8

I am continuing my focus on nutrition and avoiding cheat meals at all costs.  So far it is working just fine.

Today was my first NROL workout where the rest period was 30 seconds.  I worked through Fat Loss II A today and while I find it challenging, it has never really winded me the way Fat Loss II B does.  Today was different.  The 15 seconds difference between the two phases (45 seconds of rest versus 30 seconds of rest) has amped up this workout considerably.  Now I'm extremely winded.  I found myself gasping for air after my Front Squats.

Yes, I focused on beating previous workouts despite the change in rest time.  Today's workout (all supersets with 30 seconds rest):

Front Squats (ss)
145×8; 145×8; 145×8
Wide grip seated rows (ss)
135×12; 135×12; 135×12

I focused on keeping the weight up high during the front squats and going down as low as I could. I paid extra attention to my abdominals being tight so as to take the stress off my back.  I also paid attention to the pace of the exercise.  The wide grip rows were different.  I spent time making sure my chest was out and stomach was in.  I focused on feeling the pull in my lats and traps.

Supine hip ext with curl on swiss ball (ss)
17; 17; 17
Barbell Push Press (ss)
100×10; 100×8; 100×8

The hip extensions with curl on the swiss ball are slamming my hamstrings big time.  I just keep upping the reps each time I do these.  It is the only way to “beat the previous workout” with this exercise.  The barbell push press was a challenge.  I did 10 on the first set because I forgot I was at 8 reps in today's workout and not 10.  100 pounds is the most I've ever done with this exercise. I  really think I need a belt if I'm going to lifft much more weight than that on this exercise.

Static lunges (ss)
35×8; 35×8; 35×8
Upper body Russian Twist (ss)
12; 12; 12

I used to hate the lunges.  Yes, today I got up to 85% of my max heart rate just doing lunges, but I can feel a difference in how well I can do the exercise now.  I can get the right form and still use a fairly heavy (for me) weight of 2 35 pound dumbbells.  I get to about 6 reps and really start to feel it.

Today's workout felt very excpetional.  After the realization I had about craving oatmeal AFTER the workout, I tried something different prior to the workout.  I took my regular serving of oatmeal and placed it into the blender.  I then put 8 ounces of water into the blender and let it sit for 15 minutes.  I then added my protein powder and blended it all up into a drink.  I was able to drink my oatmeal before the workout, which gave me a great deal of energy during  the workout.  To some of you this might be obvious, but I'm still learning how all this works, so it was a great find.

Today I brought The Stick to the gym and before my cardo session I worked my calves with it.  As some of you know if you read my blog, I've had trouble with my right calf muscle ever since I tore it about 6 months ago.  It just doesn't let me run because it cramps up badly.  Well, I am glad to say that using The Stick I was able to run my intervals instead of walk my intervals during cardio today.  I must say, I got alot more winded and felt like I was working much harder during the workout using some running during the intervals.  I highly recommend The Stick.

Yesterday was my Fat Loss II workout B.  I don't really look forward to this workout because of one exercise–The Bulgarian Split Squat.  I dread it actually.

Yesterday I went to a new gym to try it out.  When I walked in I was browsing my workout log and thinking about my need to beat my previous workouts.  It was then that it dawned on me that I hadn't increased the weight on the Bulgarian Split Squat in about a week.  I thought for a moment about upping the weight and decided against it.  That exercise just kills me!

I started out my workout with a superset of Snatch Grip Deadlifts and T-Pushups with 45 seconds rest. 

Snatch Grip Deadlifts (ss)
165 x 10; 165 x 10; 165 x 10
T-Pushups (ss)
14; 14; 14

After that superset I had to face reality.  The Bulgarian Split Squats were part of the next superset.  Again I considered upping the weight and decided against it.

Bulgarian Split Squats (ss)
15 x 10; 15 x 10; 15 x 10
Assisted chin ups (ss)
10 (180); 10 (180); 10 (180) [180 was the weight I put on the weight stack to assist me]

When I was done with the set I realized that I really should have increased the weight.   Usually I would get through one leg (you do these one leg at a time) and be so out of breath that I would need extra time.  This time I managed to get through both legs with no extra rest.  It made me think of something I read–when you are avoiding an exercise or increasing weight on an exercise, it is most likely because you are not very good at it or you dislike it.  Well, I admit that I hate these things and that's why I avoided adding weight.  Next workout I'm upping the weight to 20 pound dumbbells and going back to kicking my butt with these things.  They are supposed to get the heart pumping and I shouldn't be making them easier by avoiding weight increases.  Readers, hold me accountable!

My workout ended with the following superset:

Romanian Deadlift with bent over rows (ss)
80 x 10; 80 x 10; 80 x 10
Lower Body Russian Twists (ss)
12; 12; 12

It was an incredibly taxing workout as always.  I feel a real metabolic change in myself when I do this one.  I wonder if I need to up my carb intake when I do this workout because I literally crave oatmeal when I'm done with the workout.

Got up this morning and did 25 minutes of HIIT cardio fasted.  I'm concentrating on HIIT cardio at the present time because it is much easier to fit into my schedule and I've read that it will give me the best results in the shortest amount of time.

I wish I could run.  When I run my calves end up hurting (almost like a cramp) so I've stopped running entirely.  At the same time, I've been able to walk at a very brisk pace (5.5 mph on the treadmill) and that gets my heart rate up to about 85% (according to my heart rate monitor).  That gives me a good workout for sure.

Tomorrow I go to the dreaded Fat Loss II B workout from The New Rules of Lifting and I dread the Bulgarian Split Squats as usual.  That entire workout makes me (literally) sick to my stomach when I do it!