At long last, I am in a position to post my training log. I started "New Rules of Lifting" after the New Year and have thus far completed:
- Break-In Program
- Fat Loss I
- Fat Loss II
- Fat Loss III was begun today (March 13, 2006)
According to Lou, if you make all the adjustments you're going to make to a new workout program within two weeks, you are advanced. While I still consider myself a novice, I have opted to do the advanced program. For me this means 4 workouts a week on Monday, Tuesday, Thursday & Friday.
It will take a few days to get all the previous logs in order and posted, but I want to make them a part of this thread so bear with me.
This training log is dedicated to the two men who are primarily responsible for this undertaking. Lou, thanks for the book and the encouragement. Alwyn, thanks for the pain and the inspiration.
Now, let's get started.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Ground Rules:
1) All exercises will be notated in standard form: sets X reps X weight used.
2) All exercises will be work sets only.
3) All weights will be the total for an individual rep.
a. Example: A split squat using two dumbbells will note the total of both dumbbells.
b. Example: A T-Pushup using two dumbbells will note only the weight of the single dumbbell being raised on each rep.
4) All rest periods will be in seconds.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I ordered the "New Rules of Lifting" just this week-end.. probably to do some program from it soon.. but it will be fun having it even just to follow your log !
Summary: This will only give the first two workouts A & B and then the two final workouts A & B at the end of the program for comparison.
Execution: Four workouts per week for two weeks, alternating Workout A (Mon & Thu) and Workout B (Tue & Fri).
Rest: All rest periods are 60 seconds.
BEGINNING OF PROGRAM Workout A: Jan. 2, 2006
Straight sets:
Squat – 2 x 15 x 135
Superset:
Static Lunge – 2 x 15(e) x 30
Two Point DB Row – 2 x 15(e) x 20
Superset:
Push-Up – 2 x 15 x B
Swiss-Ball Crunch – 2 x 20 x B
Workout B: Jan. 3, 2006
Straight Sets:
Deadlift – 2 x 15 x 205
Superset:
Step-Up – 2 x 15(e) x 40
DB One Arm Shoulder Press – 2 x 15(e) x 20
Superset:
Close Grip Lat Pulldown – 2 x 15 x 55
Reverse Crunch – 2 x 20 x B
COMPLETION OF PROGRAM Workout A: Jan. 12, 2006
Straight sets:
Squat – 2 x 15 x 165
Superset:
Static Lunge – 2 x 15(e) x 45
Two Point DB Row – 2 x 15(e) x 35
Superset:
Push-Up – 2 x 15 x B (elevated for added difficulty)
Swiss-Ball Crunch – 2 x 20 x (B+25)
Workout B: Jan. 13, 2006
Straight Sets:
Deadlift – 2 x 15 x 230
Superset:
Step-Up – 2 x 15(e) x 50
DB One Arm Shoulder Press – 2 x 15(e) x 35
Superset:
Close Grip Lat Pull-down – 2 x 15 x 85
Reverse Crunch – 2 x 20 x B
Additional: HIIT for 20 min. on Wednesdays and Saturdays.
Sunday is taken as a rest day.
The Break-In Program is a lot more agressive than one would think and really helps to condition the trainee for what is to come. There is no skimping on intensity and you will break a good sweat if you complete it as written.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Ask a yee shall receive. You went up a lot (as a %) from start to finish. How quick did you ratchet up? Notice I'm treading lightly around calling you a sand bagger.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Gabe,
Whenever I start a new program, I keep something in reserve and the first workout is used to get the flow of the routine and to work on form for any new exercises or ones that I have not done for a while. I don't sandbag, but I don't overextend myself and court injury.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Summary: This will only give the first two workouts A & B and then the two final workouts A & B at the end of the program for comparison.
Execution: Four workouts per week for three weeks, alternating Workout A (Mon & Thu) and Workout B (Tue & Fri).
Special Note: The program, although 3 weeks in the advanced protocol, was extended to 4 weeks since, I had scheduled a vacation for the week of Feb. 13-18 and made that my rest week.
BEGINNING OF PROGRAM Workout A: Jan. 16, 2006
Superset:
Squat – 3 x 15 x 165
Cable Seated Row – 3 x 15 x 90
Superset:
Supine Hip Extension – 3 x 15 x B
DB Push Press – 3 x 15 x 70
Superset:
Rotational Lunge – 3 x 15(e) x 40
Swiss-Ball Crunch – 3 x 15 x 25
Workout B: Jan. 17, 2006
Superset:
Deadlift – 3 x 15 x 185 (backed off a bit since a third set was added)
DB Incline Bench Press – 3 x 15 x 50
Superset:
Bulgarian Split Squat – 3 x 15(e) x 30
Mixed Grip Lat Pull-down – 3 x 15 x 85
Superset:
Romanian Deadlift – 3 x 15 x 135
Swiss-Ball Lateral Roll – 3 x 15(e) x B (very odd exercise)
COMPLETION OF PROGRAM Workout A: Feb. 9, 2006
Superset:
Squat – 3 x 10 x 205
Cable Seated Row – 3 x 10 x 110
Superset:
Supine Hip Extension – 3 x 10 x B
DB Push Press – 3 x 10 x 100
Superset:
Rotational Lunge – 3 x 10(e) x 60
Swiss-Ball Crunch – 3 x 20 x 50
Workout B: Jan. 17, 2006
Superset:
Deadlift – 3 x 10 x 275
DB Incline Bench Press – 3 x 8 x 100
Superset:
Bulgarian Split Squat – 3 x 8(e) x 90
Mixed Grip Lat Pull-down – 3 x 8 x 150
Superset:
Romanian Deadlift – 3 x 8 x 225
Swiss-Ball Lateral Roll – 3 x 10(e) x B
Additional: HIIT for 20 min. on Wednesdays and Saturdays.
Sunday is taken as a rest day.
The Fat Loss I Program really concentrates on the big lifts hitting heavy with Squats followed by Rotational Lunges in Workout A and then a triple whammy of Deadlifts followed by Bulgarian Split Squats and Romanian Deadlifts in Workout B. It was kind of like taking a painful tour of Eastern Europe. I would recommend that the faint of heart spread this out to four weeks doing three workouts a week. As you have seen above, I imposed self-torture by extending the program by a full week, yet continuing to do the workouts at four per week.
Scheduled Recovery Week: Feb. 13 - 19
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I figured as much I do the same thing. How quick did you ratchet up was really my question?
Gabe,
During that first week, the second round A & B were increased overall by 10 pounds and usually 10 pounds each workout thereafter. This really helped me find my starting point for Fat Loss I.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Great to have you logging, John. This will be great reference material as I work through the NROL program myself.
Quick (stupid) question. What does the "(e)" stand for in your log? Not mentioned in your ground rules.
__________________
"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
It's good to finally see you posting in here, Mahler! I'm hoping to start the NROL workouts around the end of April, so it will be good to be able to look back at your log notes. The Fat Loss workouts look like good stuff even if fat loss is not a primary goal. That "B" workout with DL's, Lunges, and RDL's is evil. 3x10x275 on DL's would be very impressive as stand alone work, but it's downright jawdropping as part of that total routine!
Great to have you logging, John. This will be great reference material as I work through the NROL program myself.
Quick (stupid) question. What does the "(e)" stand for in your log? Not mentioned in your ground rules.
Rob,
The (e) is for "each" where an exercise is done one body part at a time. 15 split squats would be 15(e) because they are done 15 for each leg. I was locked out of the edit function on the Ground Rules before I had a chance to add that.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
__________________
"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
Summary: This will only give the first two workouts A & B and then the two final workouts A & B at the end of the program for comparison.
Execution: Four workouts per week for three weeks, alternating Workout A (Mon & Thu) and Workout B (Tue & Fri).
Rest Periods: Week 1 – 60, Week 2 – 45, Week 3 – 30
Note: (e) = each side
BEGINNING OF PROGRAM Workout A: Feb. 20, 2006
Superset:
Front Squat – 3 x 12 x 135
Cable Seated Row (Wide Grip) – 3 x 12 x 115
Superset:
Supine Hip Extension with Leg Curl – 3 x 12 x B
Barbell Push Press – 3 x 12 x 65
Superset:
Dynamic Lunge – 3 x 12(e) x 65
Upper Body Russian Twist – 3 x 12(e) x B
Workout B: Feb. 21, 2006
Superset:
Snatch Grip Deadlift – 3 x 12 x 205
T Push-Up – 3 x 12(e) x B
Superset:
Bulgarian Split Squat with Overhead Press – 3 x 12(e) x 30
Chin-Up – 3 x 6 x B (finish each set with overhand lat pull down 6 x 125)
Superset:
Romanian Deadlift / Bent Over Row – 3 x 12 x 115
Lower Body Russian Twist – 3 x 12(e) x B
COMPLETION OF PROGRAM Workout A: Mar. 9, 2006
Superset:
Front Squat – 3 x 8 x 160
Cable Seated Row (Wide Grip) – 3 x 8 x 145
Superset:
Supine Hip Extension with Leg Curl – 3 x 12 x B
Barbell Push Press – 3 x 8 x 100
Superset:
Dynamic Lunge – 3 x 8(e) x 100
Upper Body Russian Twist – 3 x 8(e) x 25
Workout B: Mar. 10, 2006
Superset:
Snatch Grip Deadlift – 3 x 8 x 220
T Push-Up – 3 x 8(e) x 15
Superset:
Bulgarian Split Squat with Overhead Press – 3 x 8(e) x 40
Chin-Up – 3 x 8 x B
Superset:
Romanian Deadlift / Bent Over Row – 3 x 8 x 125
Lower Body Russian Twist – 3 x 12(e) x B
Additional: HIIT for 20 min. on Wednesdays and Saturdays.
Sunday is taken as a rest day.
During the month of February, I worked on improving my push-up numbers by doing elevated push-ups each evening. Working from sets of 20 to 35 by the end of the month. I now do a set of 35-40 each evening.
During the month of March I am working on improving my chin-up numbers by doing 5 sets to failure each evening.
Comments: The Fat Loss II Program introduces some combination exercises like the Hip Extension with Leg Curl, T Push-Up, Split Squat with Push Press and the Romanian Deadlift with Bent Over Row. Even though the routine calls for reducing reps each week from 12 to 10 to 8, I kept the Hip Extensions with Leg Curl at 12 reps per set because there is no way to add weight.
The most challenging exercise in the two Workouts is the Bulgarian Split Squat with Push Press. This is an ego killer of the highest degree. The demands on balance and coordination are amazing but not insurmountable. You will hate this exercise, but be proud that you could do it.
The Romanian Deadlift with Bent Over Row was disappointing because I can Deadlift so much more than I can row and the rows kept the weight down to almost laughable levels.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I started the program at 187.6. I am currently 179.2. or a weight loss of only 8.4 pounds. I think the majority of that was body fat. Calipers are pinching only a 1/4 inch skin fold in key areas and three point test is about 10.2% BF. Since I am beginning to see the abs, I would say that is fairly accurate.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I think your thread title is the winner for the Tshirt caption PMSL
Good to have ya back big man and shall watch your thread with interest and an oxygen mask to hand for the oldie
BFG,
Man, I would love to have a tee with that saying on it. It just came to me and I have used it before, but seemed so appropriate for my log since the deadlift is my strongest lift.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
It's good to finally see you posting in here, Mahler! 3x10x275 on DL's would be very impressive as stand alone work, but it's downright jawdropping as part of that total routine!
Dave,
Thanks for the props. I seem to be able to crank out deadlifts in short order. It is my best lift. I just wish I was as strong in upper body lifts.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
With the summary of my workouts so far now posted, I can begin the daily log with this morning's workout.
FAT LOSS III
These are done as a circuit with no rest and the first four exercises are done in 4 sets instead of the customary 3, so you will notice that the weights have been lowered considerably to ease into this protocol.
Day 1 - March 13, 2006
Workout A:
Giant Sets:
Rest:no rest between sets until final set - then 60 sec.
Deadlift - 4 x 10 x 135
Explosive Push-Up - 4 x 10 x B
Bulgarian Split Squat - 4 x 10 x 30
Two-point Dumbbell Row - 4 x 10 x 20
Giant Sets:
Rest: no rest between sets until final set - then 60 sec.
Deadlift Off Box - 2 x 20 x 135
Dumbbell Bench Press - 2 x 20 x 40
Walking Lunge with Side Bend - 2 x 20 x 40
Cable Seated Row - 2 x 20 x 95
Straight Sets:
Rest: 60 sec.
Hanging Leg Raise - 2 x 10 x B
Approximate time including warm-up = 45 min.
Comments: This works up a real sweat and seems like it will be a good fat burner. I want to increase the weights for the next workout now that I have worked out the set-up and flow of the exercises.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Well - it's great to have a log companion doing FL3! I read your summaries with interest - definately concur on the bulgarian split squats with overhead press being an ego killer. You've made great progress with the BF % readings - wow!
__________________ Always and never are two words you should always remember never to use. -- Wendell Johnson
NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove
These are done as a circuit with no rest and the first four exercises are done in 4 sets instead of the customary 3, so you will notice that the weights have been lowered considerably to accomodate this protocol.
Day 2 - March 14, 2006 (A is for Alwyn; B is for Bastard)
Time: 4:40 AM
Workout B:
Giant Sets:
Rest:no rest between sets until final set - then 60 sec.
Front Squat - 4 x 10 x 135
Chin-Up - 2 x 10 x B & 2 x 8 x B
Step-Up - 4 x 10(e) x 30 (20 inch step)
Dumbbell Push Press - 4 x 10 x 60
Giant Sets:
Rest: no rest between sets until final set - then 60 sec.
Squat - 2 x 20 x 135
Wide Grip Lat Pull Down - 2 x 20 x 100
Step-Up - 2 x 20(e) x B (20 inch step)
Dumbbell Shoulder Press - 2 x 20 x 50
Straight Sets:
Rest: 60 sec.
Swiss-Ball Crunch - 2 x 10 x 25
Approximate time including warm-up = 45 min.
Comments: This workout is demonic in its intensity. Beginners are advised to use a much lower step for the step ups. I have not sweat this much since HomeGrown Muscle's Iron Manual which also used an intense Circuit Style Giant Set protocol. While I am doing this in an AB-AB weekly program, I would seriously consider doing this as A-B-A, B-A-B, etc. An interesting note. I have been trying to improve my chin-up performance by doing 5 sets to failure each evening. Todays chin-ups of 4 sets totaling 36 reps is my best performance so far. I picture Alwyn in black leather, a biker mustache and an evil grin while doing this workout.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Great work Mahler, those chin-up numbers stood out for me! Very impressive, especially within a giant set. The number that stands out more is 4:40 AM, that is early and shows the extreme dedication of the prime motivator. You are an inspiration, and your log will add a lot of value to this board.
I went in with the intention of doing 4 workouts a week (did 4 in the first week), but quickly moved to three - they are such intense workouts. I definately agree with your recommendation of ABA - BAB
__________________ Always and never are two words you should always remember never to use. -- Wendell Johnson
Mahler's Sixth Sense - I See Deadlifts
Linear Mode
