Hey all! So I've pretty much decided to finally go ahead and buy NROL and join in the fun with you all (plus my girlfriend has NROL4W and I figured it can be a long distance bonding experience for us both haha - so if she's reading this... I love you and am so proud of your progress so far!).
I'm thinking of it as an experiment because I have been an avid gym rat for years now but my gains have become negligible lately (due to stress, my insane doctorate program, and general lack of time) so I figured something structured and new will be nice. Plus, I adore Ian King and Lou's Book of Muscle from a few years ago and so I trust my progress to this new program I'll post some "before" pics as soon as time allows and when I finally get the book in the mail I'll start tearing into myself haha.
So basically this will become for me a springboard for ideas, progress and whatever else I have time to log. I welcome any and all criticism.
A little background info on me so if anyone actually is reading this can maybe relate: I'm about 25 years old, 5'10'', 159lbs (soaking wet haha) and currently a full time student at Arcadia University near Philly going for my doctorate in physical therapy (yep, I'm a proud APTA member so hopefully there are a few others on here as well haha). I don't know if I'll be able to get measurements in here, but I'll try to post that and possibly a before pic of myself. I used to be a personal trainer in years past but had to drop that to pursue school further.
If anyone actually made it down this far, thanks so much for reading and I look forward to posting again!
I love you too babe :-) I think you'll really like the book, and actually being on a program again. That is, of course, if you can find the time to fit it in around all your classes and clinicals and such. Happy Easter!!! (and you know the rest)
So I just got the book and finally got around to starting the program I humbled myself, dropped the weight, and made sure my form was as good as I could possibly get it (I'll tackle the higher weights in due time haha). My goal for the "Break-In Program" is to build a firm foundation that I might not have done years ago... I guess time will tell if it works!
Break-In Workout A - Monday March 31, 2008
Squat:
2x15 w/ 135lbs.
Superset with full rest Static lunge:
2x15* w/ 75lbs.
2-point DB row (elbow out):
2x15* w/ 30lbs.
Superset with full rest
Pushup:
1x25 w/ BW
1x18 w/ BW
Swiss-ball crunch:
2x20 w/ BW
*each leg/arm
Notes:
- Overall, not a bad workout, I feel like I could go up with the DB rows as they were fairly easy.
- Squats were humbling because I never really go that high (rep-wise) so I'm glad I kept the weight down. I felt fairly fatigued after the squat/lunge combo so that was great.
- I'm looking forward to workout B tomorrow
- I'll throw up pics soon so I can compare
Great job! :-) I know you're all advanced and what not, but I think going back to "basics" for a while will be good for ya. And just you wait... someday I'll be able to beat you at pushups! hehehe but not for a while
Break-In Workout B - Tuesday April 1, 2008
Deadlift:
2x15 w/ 155lbs.
Superset with full rest Step-ups:
1x15* w/30 (2x15lbs)
1x15* w/30 (2x15lbs)
DB 1-Arm Shoulder Press:
1x15* w/ 60 (2x30lbs)
1x15* w/ 50 (2x25lbs) <-- Dropped weight due to difficulty
Superset with full rest Close-grip Lat. Pulldowns:
1x15 w/ 130lbs
1x15 w/ 130lbs
Reverse Crunch:
20x BW
20x BW
Notes:
- Overall a great lifting day, although I had to drop weight so I could keep good form I feel it will be beneficial in the long run
- 1-arm DB shoulder presses are killer especially when you add a lateral side-bend to it.
DB 1-Arm Shoulder Press:
1x15* w/ 60 (2x30lbs)
1x15* w/ 50 (2x25lbs) <-- Dropped weight due to difficulty
1-arm DB shoulder presses are killer especially when you add a lateral side-bend to it.
Ok, am i retarded? I can't picture this... It's a 1-arm press, but you're using 2 30lb DBs?? Wouldn't that be a regular shoulder press? And how are you bending? (sorry, my brain is a little mushy right now... 1 final down, one to go!) It's been a long day... lol
First off, hi Deb! And thanks for the welcome Hopefully I can do you all proud on here hehe.
And yeah I kinda messed up when I recorded the shoulder press... it should've just read 2x30's or 2x25's but I was holding both weights at the same time but pressing just one. It's been a long day haha and my brain is overly mushy too babe
Welcome!! Glad to see you posting, too! And you and Kara are just TOO CUTE together!!!
Thank you very much! I really appreciate the warm welcome I won't have as much time to do too much forum viewing (grad school takes up my whole day for the most part haha) but I will try to keep my log up to date.
Superset with full rest
Pushup:
1x25 w/ BW
1x15 w/ BW
1x15 w/ BW (did some extra cause I hated my last set haha)
Swiss-ball crunch:
1x20 w/ BW
1x25 w/ 25lb plate
*each leg/arm
Notes:
- I really just suck at static lunges, but I'm going to push on through so I can hopefully get more stability and power.
- Everything else I pretty much went up on... so far so good
- I can't wait to lift tomorrow (but this goes without saying haha)
Notes:
- All in all not a bad workout, but I was damn tired today so those static lunges kicked my white ass haha
- I went up on the DB row and squat at least and felt pretty good
- Bring on tomorrow
Finally, "before NROL" pics are up. I'll try my best to get some more up after a month or so. I'm not in that bad of shape, I just definitely need to pack on some muscle... lets see how this goes
April '08
(on a sidenote, sorry if the pics suck... I'm not that great with using the timer on my camera haha)
Notes:
- Not a bad workout, but the gym was cluttered with meatheads who did nothing but biceps curls and these strange hanging ab exercises while rotating their lumbar spines like crazy morons... needless to say it was like working out at a comedy show
- Went up with step-ups finally as well as deadlifts... and I think next time I can go higher with both
Notes:
- Well, I'm a dumbass and I looked at my old deadlift weight to set my squat weight. Needless to say, I went up 10lbs. today and I wondered why it was so hard haha.
- Lunges are freakin ridiculously hard after squatting... I'll definitely be sore tomorrow
Superset with full rest Close-grip Lat. Pulldowns:
1x15 w/ 130lbs
1x14 w/ 130lbs
Reverse Crunch:
25x BW
20x BW
Additional ab work:
Captain's chair leg raise
20xBW
15xBW
Notes:
- Went up in deadlifts so I'm happy about that I just didn't want to out-squat my DL weight haha
- "Palms in" DB 1 arm soulder press is still a bit rough towards the end of the sets, mainly due to what I think could be an ulnar nerve compression in my hand that's giving me strange volar parasthesias
- I get to see my girl this weekend so I'm psyched have a great weekend whoever is reading this!
Brianb's Training Log
I'll post some "before" pics as soon as time allows and when I finally get the book in the mail I'll start tearing into myself haha. 
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