| The Training Log Log your workouts here. Get support and critiques |
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03-30-2006, 10:05 PM
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#211 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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NROL Break-in (Intermediate) - Workout A (3/30/06)
Squat 2X15 @ 135
Superset 1
Split Squat 2X15 @ 20s (up 5 EH))
DB Row (2-point with elbow out) 2X15 @ 55
Superset 2
Pushup 1X20, 1X25 (up 5 reps on 2nd set)
Swiss-Ball Crunch 2X20 @ b/w+45 (up 10)
And so, I'm done with the break-in program (having started on W/O B, I finished on W/O A) and I think I'm done with my cutting. I started this cut wanting to end up in the 175 to 180 range and that's where I'm at. I will post my final measurements once I do them on the weekend. What next? I'm thinking one of the hypertrophy programs, but I need to do some reading. We'll see.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-30-2006, 10:13 PM
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#212 (permalink)
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supermoderating hos
Join Date: Aug 2004
Location: A Place With A NASCAR Track
Posts: 10,514
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You suck. I'm still fat and while I was on the treadmill today I saw a Dairy Queen commercial and then I really wanted ice cream.
__________________
Jesus and I both came back on a Sunday
"If you can't have a photo with the real thing, you can always fantasize with a cardboard cutout."
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03-30-2006, 10:21 PM
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#213 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Save it till next weekend, Nick. I'll hit the DQ with you. Can't remember the last time I had a hot fudge sundae. 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-31-2006, 12:18 AM
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#214 (permalink)
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Senior Member
Join Date: Jan 2006
Posts: 3,529
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well done on achieving your first goal I think you have earnt that hot fudge sundae
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BFG
"The time for talking has passed, actions are speaking louder than words."
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03-31-2006, 09:55 AM
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#215 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Quote:
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Originally Posted by BFG
well done on achieving your first goal I think you have earnt that hot fudge sundae |
My gawd, I'm drooling already at the prospect ... this is bad.  
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-31-2006, 10:21 AM
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#216 (permalink)
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Scooter
Join Date: Dec 2002
Location: Arkansas Hills
Posts: 2,512
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Quote:
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Originally Posted by K-Court
Save it till next weekend, Nick. I'll hit the DQ with you. Can't remember the last time I had a hot fudge sundae. |
Uh......nah..... Can't go there......what's said in the "clubhouse" stays in the "clubhouse". . . . .
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Gifted SmartAss Master Class Graduate
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03-31-2006, 10:23 AM
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#217 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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ROFLMAO. You are seriously warped, dude! :p
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-31-2006, 03:17 PM
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#218 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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CARDIO DAY (3/31/06): Started with a bunch of my physio exercises for my leg then did a 4 minute warmup on StairMaster including one HIIT round. Wanted to use the stationary bike but someone was on it, then they got off so I abandoned the StairMaster at that point.
12 minutes HIIT on stationary bike: 1 minute warmup at level 4; 10 intervals at 15 sec/45 sec intervals using level 10 and 3 at 140+ rpm and 80 rpm respectively; 1 minute cooldown at level 3.
Followed this up with a bunch of shoulder exercises prescribed by my physio and then some weighted situps at the end.
Measurements tomorrow. D-Day.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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04-03-2006, 12:16 PM
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#219 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Well, I guess it's time to finish up this log now that this cut is done. So it's time to record the final results and close this one out. A heartfelt thanks to all of you who have journeyed through this with me. I appreciate all of your input, encouragement and inspiration.
So here are my final numbers. The numbers in brackets are the change from those in my first post back in January. I wasn't sure what to put down for my weight. That numbers seems to fluctuate a fair amount during the day ... from 177 up to 182. I took 180 as a reasonable average.
Neck 16 (no change)
Chest 43.25 (-0.5)
Bicep 14.75 (-0.5)
Forearm 12.25 (-0.25)
Waist 32.25 (-1.75)
Abdomen 32.75 (-2.25)
Hips 38.5 (-1.25)
Thigh 24.5 (-0.5)
Calf 16 (unchanged)
Wrist 7 (unchanged)
Weight 180 (-15)
I'm most disappointed with the arm number. That just seemed to shrink something terrible. Typical of my upper body.  Unfortunately, the leg injury and the nagging shoulder problem didn't help me during this cut. But I am feeling fit and I can wear my "skinny pants" again (though the legs are tighter now ...!
See you all in the next log. Thanks again.
Cheers.
Rob
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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04-03-2006, 02:31 PM
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#220 (permalink)
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Senior Member
Join Date: Oct 2003
Location: Winnipeg - Canada
Posts: 2,815
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What's up next for you K?
__________________
Take care of your lawn and the grass will be greener on your side of the fence
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04-03-2006, 04:49 PM
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#221 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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TM, I'm going to continue with the NROL program and do the first of the hypertrophy workouts. Time to build some muscle again after 3 months of cutting. Since this log was all about cutting, it's time to start a new one. Thanks for checking in.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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04-04-2006, 11:00 PM
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#222 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Thought I'd do one final entry with the changes to my measurements from last July when I started the bulking phase in S2B, which was followed by the three-month cut in '06. I guess some progress has been made after all ... So this is one full cycle.
Neck 16 (+0.25)
Chest 43.25 (+0.5)
Bicep 14.75 (+0.25)
Forearm 12.25 (+0.25)
Waist 32.25 (+0.25)
Abdomen 32.75 (+0.25)
Hips 38.5 (+0.75)
Thigh 24.5 (+1.0)
Calf 16 (+0.5)
Wrist 7 (unchanged)
Weight 180 (+6)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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04-04-2006, 11:21 PM
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#223 (permalink)
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GET SOME
Join Date: Jul 2004
Location: CA
Posts: 1,382
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WOW, impressive Rob. Very impressive. All you lean muscular mean are gonna have me jealous at the retreat. And that is coming from a guy very secure with his sexuality.
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04-05-2006, 04:21 AM
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#224 (permalink)
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I see banned people
Join Date: Feb 2004
Location: Northeast
Posts: 3,187
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Congrats on the cut, Rob!!! Don't sweat the decreases. I'm sure you'll get jacked up again once you do one of the hypertrophy phases.
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04-05-2006, 07:17 AM
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#225 (permalink)
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Prime Motivator
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,531
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Rob,
Great results. I have very similar measurements, but I think you edge me out on several, my man. I am going to look small next to you except in my gut. LOL
__________________
In Fitness & Friendship,
MAHLER
______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.
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04-05-2006, 09:59 AM
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#226 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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LOL, John. Ectos of the world unite!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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04-05-2006, 10:43 AM
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#227 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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good job buddy
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