Thanks Tcoy! Sorry, didn’t see the log in your sig there. Nice work! Looks like everyone is seeing great results with NROL.
Had another good workout this past Friday. Here are the details:
28/03/2008
NROL Strength I
Workout B
Barbell Bench Press
6@176 (previous best 5@198 or 3@209)
1@220
6@198
1@242
12@154
Bent-over Row
6@176
1@220 (too heavy. Could not get full ROM)
6@187 (struggled. Probably back down a bit next time)
1@209 (more realistic 1RM)
12@132 (could have gone slightly heavier but it still hurt)
Close Grip Pull-up
6@BW (will pump out a couple more reps next time)
6@BW
Dumbbell Shoulder Press
*Not really sure on the exact weight. I normally just go by the number of plates!)
6@45 (each db)
6@45
Lower-body Russian Twist
13@BW
15@BW
Was again very happy with the results of the workout. Looks like the rest over Easter has really recouped my body. Luckily, I was nowhere near as sore as I was on the squat day thankfully. My legs are still tender 5 days on! Must be to do with the nice big breaks between exercises.
Looking forward to deadlifting tonight. I would really like to start upping the numbers on my lower body. As you can see, I can bench as much as I can squat! I know I have more in me with the squat though……the bench was absolutely 1RM.
Cheers!
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