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Columbus_George · 10-31-2007, 01:11 PM

October 29, 2007
NROL HYPERTROPHY I A (Workout 1 of 12)

FIRST HYPER IA Workout

SUPERSET
Dumbbell Incline bench press

5x35's
5x45's
5x45's
5x50's
5x50's

Not too bad. I had to keep adding weight since this was the first time I was doing these and aimed a little low on the initial weight.

Cable Seated Row
5x120
5x140
5x140
5x140
5x140

Got em all. Cable Seated Row is one of my favorites.

SUPERSET
Dumbbell shoulder press
5x35's
5x40's
5x40's
5x40's
5x40's

Wide-grip lat pulldown
5x85
5x90
5x95
5x100
5x100

SUPERSET
Barbell close-grip bench press

5x95
5x105
5x105
5x105
5x105

High Pull
5x80
5x80
5x80
5x80
5x80

STRAIGHT SET
Swiss Ball Crunch

3x30
3x30
3x30

12 reps seemed wimpy so I went for 30 reps in each set.

NOTES: This workout while long at almost an hour (I didn't quite rest for a full 90 seconds at times) wasn't too bad. I didn't feel as tired as I thought I would. I guess that means I needed to go heavier on the weights? I know I was pacing myself a bit because I knew it was going to be a long session.

Hypertrophy I Workout B will this Wednesday.

10-31-2007, 01:11 PM	#97 (permalink)
Columbus_George Senior Member Join Date: May 2007 Location: Columbus, OH USA Posts: 247 My Profile	NROL HYPERTROPHY I A (Workout 1 of 12) October 29, 2007 NROL HYPERTROPHY I A (Workout 1 of 12) FIRST HYPER IA Workout SUPERSET Dumbbell Incline *bench press* 5x35's 5x45's 5x45's 5x50's 5x50's Not too bad. I had to keep adding weight since this was the first time I was doing these and aimed a little low on the initial weight. *Cable Seated Row* 5x120 5x140 5x140 5x140 5x140 Got em all. Cable Seated Row is one of my favorites. SUPERSET *Dumbbell shoulder press* 5x35's 5x40's 5x40's 5x40's 5x40's Wide-grip lat pulldown 5x85 5x90 5x95 5x100 5x100 SUPERSET *Barbell close-grip bench press* 5x95 5x105 5x105 5x105 5x105 *High Pull* 5x80 5x80 5x80 5x80 5x80 STRAIGHT SET Swiss Ball Crunch 3x30 3x30 3x30 12 reps seemed wimpy so I went for 30 reps in each set. NOTES: This workout while long at almost an hour (I didn't quite rest for a full 90 seconds at times) wasn't too bad. I didn't feel as tired as I thought I would. I guess that means I needed to go heavier on the weights? I know I was pacing myself a bit because I knew it was going to be a long session. Hypertrophy I Workout B will this Wednesday. __________________ George C. Columbus, OH USA My NROL Workout Log Last edited by Columbus_George : 10-31-2007 at 01:27 PM.