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cdkrug · 05-06-2007, 05:05 PM

Another Month, another NROL Phase

This mornings weigh-in was 232.0. Call it even. I'm not certain I trust my water balance to be within 3.2oz.

NROL Warmup

Walking Lunge w/ Upper Body Twist 10/side
Side Lunge w/ Opposite Hand Touch 10/side
Ball Bridge w/ Upper Body Russian Twist, 30s, 12 (total, 15lb)
Inchworm 6
T-Pushups, 12 (Total, unweighted)

NROL Hypertrophy I A1

Made a couple substitutions for Dumbbells, noted as we go along.

Tempo is STILL 311. Rest periods 90s, 5x5 sets.

Today is "Find your Weight" day.

Db Incline Bench w/ Cable Seated Row
DB Incline Bench Press (2x35)x5, (2x40)x5, (2x45)x5x3
Cable Seated Row 175x5, 187.5x5, 200x5x3

Good news is these zeroed in nicely. Bad news is that I'm running out of Dumbs.

Db Shoulder Press w/ Wide-grip Pullups
DB Shoulder Press (2x35)x5x5
Wide Grip Assisted Pullups (small band)x4 +1Neg, (Med Band)x5x3, x3+2Neg

Shoulder press was just about perfect. Band assist was a bit fussy, but I'm going to try this with the small band again in two weeks when I do this combo again.

Dumbbell Elbows-in Bench Press w/ High Pulls

This is a sub for BB Flat Bench Bench Press from HWB. No bar and no spotter if I did have one.

DB Elbows-in Bench Press (2x35)x5x5
DB High Pulls (2x30)x5x2, (2x35)x5, (2x40)x5x2

New movement, but I chose wisely. Go Me!

Something Resembling Situps

Air Force-Style situps (knees up, arms on shoulders, rise till elbows hit knees)
(Bodyweight)x15
Pause to workout ab spasm.
Swiss-ball Crunch with all the range I could manage (Bodyweight)x15x2

Soft Tissue and Stretching
My shoulders and a lacrosse ball go OUCH. Oh OW! Oh CH! OUCH!!! Got something just inboard of my scapulae that's REALLY complaining. Nothing else was tight today.

Fun with Broomstick. Not sure what this is called, but I picked it up from an Oly lifting site: Grab a broomstick in a wide grip. Keeping your elbows straight, rotate your arms around so the stick rests on your rump. Reverse until it rests on your hips. Move your hands in slightly and repeat. If you get to where you can't get over the top. Stop. Try again next time.

Adjustments?

Hard to say–this rep range doesn't recur for two weeks. Who knows what happens in the meanwhile? For the most part, my ending weights should be my starting weights next time, with two exceptions:

1. On Db High Pull, drop to 70. The last set at 80 was a bit sloppy, and I'd like to work on doing "just enough" to get the weight to my chin.

2. I'm Betwixt and Between on Crunches. I was easily doing sets of 10 with 50lb on my chest, while the situps were probably too hard. What I'll plan on doing is starting with 1 set of situps, unweighted, following up with at least the dumbbell overhead ball crunch, though I'd like to do the situps if I can at all manage it.

Stay tuned for Friday's high-rep session for what I wind up doing with this movement.

05-06-2007, 05:05 PM	#124 (permalink)
cdkrug Senior Member Join Date: Apr 2006 Posts: 470 My Profile	Another Month, another NROL Phase This mornings weigh-in was 232.0. Call it even. I'm not certain I trust my water balance to be within 3.2oz. NROL Warmup Walking Lunge w/ Upper Body Twist 10/side Side Lunge w/ Opposite Hand Touch 10/side Ball Bridge w/ Upper Body Russian Twist, 30s, 12 (total, 15lb) Inchworm 6 T-Pushups, 12 (Total, unweighted) NROL Hypertrophy I A1 Made a couple substitutions for Dumbbells, noted as we go along. Tempo is STILL 311. Rest periods 90s, 5x5 sets. Today is "Find your Weight" day. Db Incline Bench w/ Cable Seated Row DB Incline Bench Press (2x35)x5, (2x40)x5, (2x45)x5x3 Cable Seated Row 175x5, 187.5x5, 200x5x3 Good news is these zeroed in nicely. Bad news is that I'm running out of Dumbs. Db Shoulder Press w/ Wide-grip Pullups DB Shoulder Press (2x35)x5x5 Wide Grip Assisted Pullups (small band)x4 +1Neg, (Med Band)x5x3, x3+2Neg Shoulder press was just about perfect. Band assist was a bit fussy, but I'm going to try this with the small band again in two weeks when I do this combo again. Dumbbell Elbows-in Bench Press w/ High Pulls This is a sub for BB Flat Bench Bench Press from HWB. No bar and no spotter if I did have one. DB Elbows-in Bench Press (2x35)x5x5 DB High Pulls (2x30)x5x2, (2x35)x5, (2x40)x5x2 New movement, but I chose wisely. Go Me! Something Resembling Situps Air Force-Style situps (knees up, arms on shoulders, rise till elbows hit knees) (Bodyweight)x15 Pause to workout ab spasm. Swiss-ball Crunch with all the range I could manage (Bodyweight)x15x2 Soft Tissue and Stretching My shoulders and a lacrosse ball go OUCH. Oh OW! Oh CH! OUCH!!! Got something just inboard of my scapulae that's REALLY complaining. Nothing else was tight today. Fun with Broomstick. Not sure what this is called, but I picked it up from an Oly lifting site: Grab a broomstick in a wide grip. Keeping your elbows straight, rotate your arms around so the stick rests on your rump. Reverse until it rests on your hips. Move your hands in slightly and repeat. If you get to where you can't get over the top. Stop. Try again next time. Adjustments? Hard to say–this rep range doesn't recur for two weeks. Who knows what happens in the meanwhile? For the most part, my ending weights should be my starting weights next time, with two exceptions: 1. On Db High Pull, drop to 70. The last set at 80 was a bit sloppy, and I'd like to work on doing "just enough" to get the weight to my chin. 2. I'm Betwixt and Between on Crunches. I was easily doing sets of 10 with 50lb on my chest, while the situps were probably too hard. What I'll plan on doing is starting with 1 set of situps, unweighted, following up with at least the dumbbell overhead ball crunch, though I'd like to do the situps if I can at all manage it. Stay tuned for Friday's high-rep session for what I wind up doing with this movement.