New Year, New Rules

[Rangrs2000]

Welcome to my new training blog! Thanks to JP for setting me up.

To start the new year, I am using Lou and Alwyn's "The New Rules of Lifting" program.

First off, a little background:

[*]Weight: 180 lbs[*]Body Fat (approximate value using MyBodyComp, YMCA formula, and US Navy formula): ~13%[*]Age: 23[*]Height: 6'[/list]
The New Rules program is set up utilizing periodization. My goals for the program are to cut for the first third of the year (ending around my birthday in April). My goal for this phase is 8% bf and ~168lbs. After this phase, I will attempt to add some muscle. This will take me from April to the middle of August, and my goal for this phase is 175lbs and 9% bf. After my bulking phase, I will attempt to increase my strength, while maintaining muscle. My goal for this phase is minimal weight change and 8.5% bf. Below is my New Rules progression for this year:


[*]1/1 to 1/22: Break In and Afterburn[*]1/23-1/28: Off week and Afterburn[*]1/29 to 2/25: Fat Loss 2 and Afterburn[*]2/26 to 3/4: Afterburn (off week from weights)[*]3/5 to 4/1: Fat Loss 3 and Afterburn[*]4/2 to 4/8: Finish Afterburn (off week from weights)[*]4/8 to 6/3: Hypertrophy 1[*]6/4 to 6/18: off from weights; Crossfit(?)[*]6/18 to 8/12: Hypertrophy 3[*]8/13 to 8/19: Begin Afterburn[*]8/20 to 9/30: Strength 1 and Afterburn[*]10/1 to 10/7: Afterburn[*]10/8 to 11/18: Strength 3 and Afterburn[*]11/19 to 12/16: Fat Loss 1[/list]
FYI: Afterburn is a version of HIIT (its in Chapter 7 of New Rules or available on Alwyn's website)

I am also planning on attempting some of the body-weight crossfit workouts (i.e. barbara, cindy, etc) as GPP during the New Rules workout. This will be more prevalent during the Hypertrophy phases (but I'm gonna try to work it in throughout the year. The frequency will depend on how I feel).

This is my New Rules plan for the year. I welcome any questions or suggestions that anyone may have.

[Rangrs2000]

1/1/06: Break In: A

Yesterday, I started the New Rules program with workout A of the Intermediate Break In routine. The break in routine utilizes a 2x15 set-rep structure. The first workout was simple in design, but demanding (especially with the 60 second rest period).

For the weights, I will use the authors weight/rep reporting structure.
One number denotes body weight.
* will denote each arm/leg.

Squat: 165/15, 165/15
Static Lunge: 80/15*, 80/15*
Two-point DB row w/ elbow out: 30/15*, 30/15*
Push up: 15, 15
Swiss-ball crunch 20, 20

---------------------------------
1/2/06: Afterburn 3x3

For Today's afterburn workout, I completed 3 rounds (with each round having 1 minute all out intensity and 2 minutes moderate intensity. Each afterburn workout has a 5 minute warm up and 5 minute cool down.

-Brian

[Rangrs2000]

1/3/06: Break In: B

I completed the Break In B workout this morning. I had to sub in Close Grip Pull Ups for the Close Grip Lat Pulldowns, due to not having the appropriate equipment to complete the latter.

Deadlift: 155/15, 155/15
Step Up:30/15*/1, 30/15*/1 (db weight/reps/# steps used)
DB 1 arm Shoulder Press: 30/15*, 30/15*
Close Grip Chin Up 15, 15
Reverse Crunch 20, 20

After completing the first round of the break in routine, I marvel at the simple design yet challenging effort needed to complete the routine.

Good job Lou and Alwyn!

I can't wait until my next workout [img]/images/graemlins/laugh.gif[/img]

-Brian

[Rangrs2000]

1/4: Afterburn 3x3

This morning's Afterburn Cardio workout:

5 min warmup
3 rounds of 60 sec high intensity, 120 sec moderate intensity
5 minute cooldown

[rem1956]

Looks like a good program, Rangrs2000. Good luck with it. I'm gonna be watching since I may try it next.

[Lost Dog]

I'm going to have to get that book! Looks good and keep up the good work!

[Rangrs2000]

Break In A

Squat: 175/15, 175/15
Static Lunge: 85/15*, 85/15*
Two-point DB row w/ elbow out: 30/15*, 30/15*
Push up: 15, 15
Swiss-ball crunch 20, 20

This is my second time going through Break In A. I am less sore after this workout, but it was still a butt kicking workout.

-Brian

[Rangrs2000]

Afterburn and Modified crossfit

This morning I completed a modified crossfit routine and another set of afterburn 3x3.

For the crossfit, I took the parameters of cindy (5 pullups, 10 pushups, and 15 air squats) and did it 10 times for time (the actual workout has you doing as many rounds as possible in 20 minutes). I did 10 rounds in 9:07. Afterward, I did the same afterburn workout as I did on Wednesday.

FYI: Friday was a regularly scheduled off day. I will keep my off days on Friday until the week of 1/29 (after that point, I will switch to Thursdays to accomidate my work/MBA class schedule).

[Rangrs2000]

1/7/06: Break In: B

Deadlift: 165/15, 165/15
Step Up:35/15*/1, 35/15*/1 (db weight/reps/# steps used)
DB 1 arm Shoulder Press: 35/15*, 35/15*
Close Grip Chin Up 15, 15
Reverse Crunch 20, 20

As previously noted, I subbed the chin ups for the lat pulldowns.

This workout was a butt kicker. I'm working on improving my weights on each workout.

-Brian

[Rangrs2000]

Quickie post this morning:

Afterburn 3x3

I repeated the afterburn routine, as described in my previous post.

------------------------------------------------------
An interesting article to read and reflect on:

Diabetes Article (From NY Times; Free Registration Required)

-Brian

[Rangrs2000]

1/10: Break In A

Squat: 175/15, 175/15
Static Lunge: 90/15*, 90/15*
Two-point DB row w/ elbow out: 35/15*, 35/15*
Push up: 15, 15
Swiss-ball crunch 10/20, 10/20

In the third installment of Break In A, I increased the weights used on most of the exercises. As Lou said, always try to improve from a previous workout.

-Brian

[Rangrs2000]

1/11: Afterburn

Afterburn 3x3 in 19 minutes.

As an added bonus, I did 1 round of "Fran" prior to the Afterburn.

Fran
* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time

I used 75 lbs on the Thruster and completed it in 6:30.

[BFG]

afterburn is awesome been reading alot about that and been doing same principles for ages and boy does it work :-)

[Rangrs2000]

FYI...I will post the missing workouts from 1/11 to present later today.

-Brian

[Rangrs2000]

1/12/05 Break In:B
Deadlift: 175/15 (x2)
Step-up: 35/15*/1 (x2)
DB One Arm Shoulder Press: 35/15 (x2)
Close Grip Chin Up: 15 (x2)
Reverse Crunch 20 (x2)

1/15: Break In A and Afterburn 3x3
Squat: 175/15 (x2)
Static Lunge: 90/15* (x2)
2-Point DB Row with Elbow Out: 35/15* (x2)
Push Up: 15
Swiss Ball Crunch: 10/20

Afterburn 3x3, originally scheduled for 1/14, was done on 1/15. I postponed it due to a nasty cold.

1/16: Afterburn 3x3 plus Fran (3 rounds 5:00, 6:04, 4:49)

1/17/05 Break In:B
Deadlift: 185/15 (x2)
Step-up: 35/15*/1 (x2)
DB One Arm Shoulder Press: 35/15 (x2)
Close Grip Chin Up: 15 (x2)
Reverse Crunch 20 (x2)

1/18: Afterburn 3x3

1/19: Break In A
Squat: 180/15 (x2)
Static Lunge: 95/15* (x2)
2-Point DB Row with Elbow Out: 40/15* (x2)
Push Up: 15
Swiss Ball Crunch: 12.5/20

1/21: Afterburn 3x3

1/22/05 Break In:B
Deadlift: 185/15 (x2)
Step-up: 40/15*/1 (x2)
DB One Arm Shoulder Press: 40/15 (x2)
Close Grip Chin Up: 15 (x2)
Reverse Crunch 20 (x2)

[Rangrs2000]

Crossfit and its role in my workouts

As many have read, Crossfit has become a bit of a controversial topic on our boards. While not going into the details of everyone's opinion, I will explain the method to my madness.

I want to put a bit of a warning out there, I recommend reading the background material on www.crossfit.com. A good place to start is the FAQ: http://www.crossfit.com/cf-info/faq.html.

In my routine, I am utilizing crossfit as a GPP routine. Once I start the Fat Loss 2 phase of New Rules, I will lift on Sunday, Tuesday, and Wednesday. On Sunday, Monday, Wednesday and Saturday, I will also do Afterburn 4x4 (on lifting days, I will do it after lifting). Thursdays will be off days, so I can get into work earlier and leave earlier to go to my MBA Marketing class. And Friday's become Crossfit days. I will be alternating between bodyweight based WODs and weight based WOD.

My main goal of incorporating Crossfit into my workout routine is to improve my athletic abilities and burn some extra bodyfat in the process. (plus the uber-hot crossfit chicks didn't hurt my decision either).

I will keep everyone updated as to my progress with Crossfit. If anyone has any specific questions or comments, please feel free to post them.

-Brian

[Rangrs2000]

Here are some physique photos taken today:







More Photos can be found here: http://www.fittobemen.com/forums/gal...c=3&userid=342 and here: http://www.fittobemen.com/forums/showthread.php?t=4664

-Brian

[gobbla]

you look like at one time or another you've lost a SERIOUS amount of weight.

great job on the workouts. fantastic motivation.