OK, ladies and germs, time to start a new K-Court log. I am doing NROL, have completed the break-in phase, taken a summit break, and just started Hypertrophy I.
In addition to the program, my rather pathetic score of 17 on Bill Hartman's diagnostic tests at the summit suggests I need to do some flexibility/mobility work or face (further) injury. On that front, I have an ongoing hip/glute issue and shoulder issue which I hope will be helped by this additional work. I will be tempering the NROL workouts to take into account my limitations in those respects.
So, here we go. Let's rock.
__________________
"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
Superset 1 (w/ full rest) DB incline bench press 5X5 @ 60s
Cable seated row 2X5 @ 170, 3X5 @180
Superset 2 (w/ full rest) DB shoulder press 5X5 @ 35s
Wide-grip lat pulldown 5X5 @ 150
Superset 3 (w/ full rest) BB close-grip bench press 5X5 @ 135
High pull 2X5 @ 75, 3X5 @ 95
Straight set Swiss-ball crunch - weighted 3X15 @ +35
__________________
"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
Superset 2 (w/ full rest) Bulgarian split squat 4X10 @ 20s
Stepups 4X10 @ 20s
Straight set Reverse crunch 3X15
This was a humbling experience doing squats, scaling back to deal with my injury. I thought I could do 135 easy but felt pain after about 4 or 5 reps in the first set. I therefore dropped back to 95 and was able to do all reps in the remaining sets pain-free. I kept thinking the guys beside me squatting 225 and 275 respectively were thinking I'm a wuss. Deal with it! I was happy that the Bulgarians did not cause any pain. Well, other than the usual that is ....
Edit: fixed up the rep scheme on this one. That's what I get for copying and pasting from the first w/o. D'oh.
__________________
"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
Thanks Blair. You're the first to check in on the new log. Like the name? LOL.
__________________
"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
Thanks Josh. If you met Ninja in person, you'd know how true a statement that is! LOL.
Blair, you're right. I managed to be creative all by myself.
__________________
"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
I was hoping to be the first American post here, but Mahler beat me to it.
Good luck with the new program, Rob.
You scored a 17??!! I'm still absolutely mystified as to how I managed to outscore you and a few others with my pitiful 18. I don't have a functional right arm and took a zero or one in all the arm and shoulder categories.
Great name, BTW.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Bill - I did the same. My shoulder and hip issues caused some low scores including a zero on at least one. It was that damned "any pain equals zero" thing!
Dan - I've been using your log as a resource for my starting weights. So thanks.
__________________
"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
LOL Nick. I think anyone who knows you on the forum will get it. :p
Greg - I'm glad I'm back at it too!
__________________
"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
Man, the DOMS from the last lower body workout are something fierce. Considering the weights weren't all that heavy, I'm really feeling it. Glad it's upper body w/o today!
__________________
"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
Superset 2 (w/ full rest) DB shoulder press 3X15 @ 20s
Wide-grip lat pulldown 1X15 @ 100, 2X15 @ 110
Superset 3 (w/ full rest) BB close-grip bench press 2X15 @ 95, 1X13 @ 95
High pull 3X15 @ 65
Straight set Swiss-ball crunch - weighted 3X20 @ +35
Man, these sets of 15 are humbling. I thought this would be way easier than the 5X5 but I was SO wrong, especially with the shortened 30 sec RI. I had a moment of embarassment when I failed on the 14th rep of the last set of close-grip bench and didn't have a spotter. Luckily, the weight was really light. And as I lay there with the bar across my chest thinking to myself how the hell can this be happening on a 95-pound lift, the young lad at the next bench saw me and came over and rescued me. Well, sort of. I don't think he'd ever spotted anyone before and he really seemed at a loss how to help me get the bar up on the supports. Together, we managed it, but it wasn't pretty. What a maroon ... 95 pounds. D'oh.
Other than that, the weights felt pretty good. Still some experimenting as with all new programs. Shoulder feels OK. Better than after the 5X5. I guess we'll see tomorrow ...
__________________
"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
Rob, I know what you mean about humbling - I've struggled with the close grip press as well on a number of the workouts.
It's the evil genius of Alywn's programming... I approach each new program with great optomistic plans for the weights I'm going to start with and then get immediately humiliated - a series of sad scratched out numbers on my workout card, replaced with *ahem* rather lower numbers..
__________________ Always and never are two words you should always remember never to use. -- Wendell Johnson
Glad to see I'm not alone there, Dan. It's amazing how much more difficult 15 reps is that 12. Those last ones are just plain nasty.
__________________
"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
I thought I was the only one who had an impossible time figuring out weight-rep ratios. I can't tell you how many times I've figured "well, I can do X reps with YY pounds, so I should be able to do X+5 reps with ZZ pounds" and I end up failing miserably!
Anyways, I'm glad you're okay, Rob.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
This is one reason I always go conservative with my weights on a new routine. It usually only takes me one workout to get the right zone, but I have rarely had to lower the weight. Those extra reps are a real ego killer. Nice job, just the same, Rob.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Superset 2 (w/ full rest) Bulgarian split squat 5X5 @ 35s
Stepups 1X5 @ 35s; 4X5 @ 45s
Straight sets Reverse crunch 3X20
L-chinups 3X8
This felt solid. I was able to handle the 135 on squats with very minimal pain in the first set only on reps 4 and 5. Really concentrated on form and there was no pain after that. It seems if I take it slow and really focus on the form and keep the reps low, there is no pain. Also no pain on the bulgarians, which is excellent. I threw in some L-chinups at the end just for the hell of it. After the reverse crunches, my abs were really feeling it though. Ouch.
__________________
"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
Here is a question I have been pondering. It seems that the last couple of fitness books I've read all had break-in routines. How necessary are those if you have been lifting for a long period of time. Is it just something that gets included to up the page count?
__________________
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.
I want a Hyper Trophy just like Ninja's!!
I was happy that the Bulgarians did not cause any pain. Well, other than the usual that is .... 
It's amazing how much more difficult 15 reps is that 12. Those last ones are just plain nasty.
Linear Mode
