I just finished Break In on Monday. It went really well. It was the first time I had done real squats ( not a machine) and deadlifts. I got better at them form wise and was able to add weight. Top weight on deadlifts and squats was 135. I know nothing to brag about, but for a newbie I am happy. I also am going to complete my years goal of 1000 miles running this year on Saturday with a 13.1 mile run.
I am excited about the upper body workouts, and dread the lower body. Anyone have any tips or advice? The thing I hate the most is the step ups. I have been using 30 pound weights and using a bench as the height. After 2 sets of 15 my legs are so tired. I am going to slow the running down in December, so maybe the rest from that will help me get through those workouts. I usually run before or after each workout, so I may just not do any running the leg days.
I am planning on doing 4 workouts a week. Mon/Tues ( A and B), Wed off, TH/Fri (A and B). Will probably run on the days I do upper body and long runs on Sat. Does this plan sound ok to those who have done HYP I.
thanks for your help. 1/2 marathon training starts last week in Dec!!
I usually run before or after each workout, so I may just not do any running the leg days.
Definitely don't run before a workout. You should lift while you're fresh. Leg workouts are just tough. I hope as you progress you'll come to love them!
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I am planning on doing 4 workouts a week. Mon/Tues ( A and B), Wed off, TH/Fri (A and B). Will probably run on the days I do upper body and long runs on Sat. Does this plan sound ok to those who have done HYP I.
I think so, but you can get some even better insight from the distance runners who have done NROL. Check down in the Running forum and you'll find guys who've done what you're doing. You might start with this thread: Advice on NROL for Runners
Thanks Lisa, I have checked those out before and feel that either way my running will take a hit while I do Hyp I leg days. For the most part this half marathon training should be easy as I already am doing the mileage now.
I do have another question. With Christmas coming up is it ok to split Hyp I into 2 sections? I don't know if I will be able to get to the gym the week of Christmas. BOO!!!
I do have another question. With Christmas coming up is it ok to split Hyp I into 2 sections? I don't know if I will be able to get to the gym the week of Christmas.
Sure. Everybody has to work around holidays and vacations.
Yes I have some advice for ya - BEWARE OF THE DREADED 3 x 15 DAYS!!!
Good luck though, I loved H1.
I'll second that. Just did my last upper body 3x15 in H1 and I'm happy it's done. Of course, Alwyn Cosgrove saves the best for last, putting the lower body 3x15 as the very last workout.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I do workout B 3x15 tomorrow. YIKES.... the 30 sec rest will be the killer I am sure.
Workout A today seemed to go well. Its kind of amazing I did not do a lot of extra workouts in Break In and I can tell a huge difference in the amount of weight I can lift in just 4 weeks. Before I could not really even get 40 pound dumbells up for incline benches.(Sad I know) but thats why I am doing this.
also I was wrong I do the 4x10 today. Either way I am worried about the lower body. I mean I like them better now then I did after the first workout in BI.
One Question I had was the deadlift shrug. Am I correct in to think its a deadlift with a shoulder shrug, then start over again and not just shoulder shrugs?
also I was wrong I do the 4x10 today. Either way I am worried about the lower body. I mean I like them better now then I did after the first workout in BI.
One Question I had was the deadlift shrug. Am I correct in to think its a deadlift with a shoulder shrug, then start over again and not just shoulder shrugs?
Yes, that's exactly right. Do a deadlift, then once you are "locked out", do a shrug at the top. You then put the weight back down on the ground, pause for a few seconds and repeat.
Yes, that's exactly right. Do a deadlift, then once you are "locked out", do a shrug at the top. You then put the weight back down on the ground, pause for a few seconds and repeat.
Agreed - it feels like it takes FOREVER to do, especially when you do the 3x15 protocol.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I am sure it will. The 90 sec rest yesterday seemed like forever!!
With Hyp I did you all see a good muscle growth?
I am backing down my running this month so I feel I should see some progress. I already have more strength then pre NROL, even with running.
Actually I think my running has gotten better with stronger legs, although my knees have been a bit sore from the combination of the two programs.
Watch your diet to make sure you're eating enough to allow muscle growth to happen. I've been in a deficit myself trying to lose weight, so I'm not the best person to answer, but I think I've made some gains in muscle size too.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I need to get better at logging my calories, but I think I am eating enough. I eat 6 times a day and a protein shake after workouts. I have been where your at. I was 235 and now am 165. Its very hard to think of eating a lot sometimes for me as I have always battled my weight. I have lost then gained it all back and then some in the past. Its been 2 years of under 180 and the past year my weight has not changed at all. So I hope that my metabolism is finally able to keep up with food intake. Before I would just look at food and gain weight, but could always lose weight really fast. That pisses my wife off!!
Good luck to you stingo. I checked out your log and your doing great!!!.
Starting HYP I
Linear Mode
