Break-in Training Log

[vexor3]

I am not sure if I post this here or not, but here goes:

I started NROL break-in yesterday. Here is what I did:

Squat: set 1: 65/15
set 2: 65/10
Static lunge: set 1: 30/15
set 2: 30/15
(I actually could not find the bar for the static lunge, so I used the barbell lunge instead. I eventually did find the bar, though and will use it the next time)

2-point dumbbell row w/elbow out: set 1: 15/15
set 2: 15/15
Pushups: set 1: 13
set 2: 10
Swiss crunch: set 1: 15
set 2: 20


I know the numbers are puny, but I am working on it.


I cannot wait to start workout B and go from there.

But, are my thighs supposed to be sore? I am assuming that they are given the squats and lunges. AND the fact that I have not worked out in 20 years! But I just want to make sure it is all a part of the process of building a better me.

Also, I am going to increase the weight with the next Workout A session. BUT, I do have a question: should i have tried to increase the weight during this workout A, or is it better to start off with the increased weight at the next workout?



Thanks everyone!

[feralBoy]

There is a place in this forum for logs, if you plan to maintain one.

http://forums.jpfitness.com/training-log/

When I first did break in, I never did these types of exercises, so I didn't know what to pick for weight. So, on static lunges the first time I ever did them, I used 60 lbs. I could barely walk for a week. It was insane. Everyone is different with soreness, but it is pretty natural to get sore, especially starting fresh.

Unless you feel the weight is crazy light, I would stick with the weight (or go down if you have to), and increase it the next time you exercise. Especially if you haven't worked out in a long time, and are not used to these exercises. break-in is a good time to focus on form, rather than lifting heavy weight. There will be plenty of time for that in the future.

Good luck. Stick with it, and it will be worth it.

[Cynic]

A few points:

1. feral is right, if this is the start of a log, there is a forum for that and it's not here.
2. Standard notation for recording workouts is:
2a. 2x15x65 if you complete all reps of all sets.
2b. 15x65, 10x65 if you don't complete all reps of all sets.
3a. If you complete all reps of all sets, it's time to increase the load.
3b. If you fail to complete all reps of all sets, but are close, stay at that load until you do.
3c. If you fail to complete all reps of all sets and fall way short, decrease the load.
4. Yes, you may be sore.
5. Good luck.

[CharDar]

And go SLOW with the weight. Please.

[sg516]

i was very sore from the first week of break in. the second week i went up on all my weights and wasn't overly sore. it gets easier over time even though i increase weight each workout. the only thing that i find hard is still going to kung fu and running, cycling and swimming when i am sore from lifting. i take ibuprofen and that helps and on workouts when i know i will be too sore to take the stairs the next day i do contrast showers after the workout. not sure if its all in my head but they tend to help. though i will add that very often the shower is like taking the entire next days discomfort from soreness and cramming it into a 15 minute shower. that is to say they suck.

[Lisa~]

Originally Posted by sg516

the shower is like taking the entire next days discomfort from soreness and cramming it into a 15 minute shower. that is to say they suck.

HAHAHAHA! That cracked me up. Your description is priceless--and consistent with what I've heard about contrast showers. I've never tried them personally!

Vexor, welcome to the forum!

[vexor3]

Thank you everyone. I will take all of your advice. And most of all thanks for the encouragement. It has taken me quite some time to get up the courage to even join a gym, much less start working out. I know it will be worth my while, if I stick with it, and I plan to.

[bacardio]

Good Luck vexor3... I just finished the break-in program a couple weeks back and am 2 weeks in on fat loss I. The break in program is a royal bitch!!! Keep with it. Just be certain you are really dying on the last reps of the second set and your weight will be prefect. Also be certain you follow the 311 count. Makes a big difference in the muscle burn you get.