Rookie's New Rules

[rookie]

So I can't update everyday but I can re-cap at the end of the week.

This week, April 17, I began the Break-In workout.
I did each once twice this week. A on mon/thurs and B on tues/fri.

Workout A
Squat; Mon 135 x 15 / Thurs 145 x 15 both sets
Static lunge: Mon 95 x 15 / thurs 105 x 15 both sets
DB 2 pt row: Mon 30 x 15 both sets/ thurs 30 then 35 x 15
Pushups; elevated feet on ball; did 3 sets each day Mon 15/15/15 thurs 20/20/15
Swiss ball crunch: 2 x 15

Workout B
Deadlift; tues 95 x 15 / fri 105 x 15 both sets
Step ups: tues 25lb db each hand x 15 / fri - same
1 arm db shoulder press;tues 25 x 15 both sets/ fri 30 then then 35 x 15
Close grip lat pull; Tues 100 x 15 at lat station / fri 188 x 15 at cable stand so weight was not comparable.
reverse crunches 2 sets x 15
ADD ON ; Flat bench : tues 2 x 15 at 135 /fri 2 x 145
hammer curls 2 x 15 w/ 25 lb db's both days

I found myself going lighter than normal on a couple lifts since it had been so long since I did 15's. Some ended up just right, others I need to add more next week.

[buster]

Nice work Rook. Great sig line too

[slimsaw00]

Hmm, I just might have to keep a log here maybe to keep everything organized just for myself if anything else. Good to see you started one Rook!

-MS

[Mahler]

Welcome aboard, Rookie.
You are going to love New Rules (that's weight lifting talk for hate the shit out of it, but you know what I mean).

[hard_rox]

Nice to see your workout log, Rookie. Good luck.

[rookie]

So after the first week I decided i could go heavier on some of the lifts.

So today ; Break in workout a

Squat 185 x 15 both sets
Static lunge 105x 15 both sets
One arm db row 35 db x 15 both sets

push ups elevated feet 20/20/20
swiss crunches 2 x 20

So I upped the squat some and the lunges a little. Also the row.

Tomorrow it is the deadlift I need to go heavier on.

[oxymoron]

Looks good - great to have some more NR logs!

[finboy]

Great work Rookie...2x15 squats...ouch!

[Bond007]

Well, well, well, it's about time, slacker!


Good to see you finally joined the fun and posted a log here. Keep up the hard work, bro!

[Mahler]

rook, those squats are painful even to read.

[rookie]

So the kids got sick and I could only work out twice this week. So I am diving into FL1 on Monday after a few days off. BUT I NEED HELP. I left New Rules on my desk. Can someone please send me FL1 or direct me to your log? Thanks.

Also I have decided to quit worrying about my bf% as much. After some very solid advice from others I have decided to focus more on how I look and feel. Just this week I had to tighten all my belts one notch yet I was consitently a pound heavier on the scale.I Like that!

Well time to head to the ball park. I am pitching today. Of course it is coach pitch little league and I am Coach. I hope I get rocked!

[Iamjennmedic]

Hey Rookie nice numbers you got going on!! The squats and lunges look killer!
Good to see your workouts I think its a good idea not to worry so much about the BF% and the scale. It's a far better guage to look at yourself in the mirror, and by how your clothes fit. Good luck with FL1

[rookie]

Fat Loss 1 – I might need to go down in weight on a few of these. I found myself resting longer in order to get ready for the next set. But it kicked my pa-tooty!



Doing squats first always knocks me out.



Squats 3 x 15 @ 185

Cable Seated Row 3 x 15 @ 170



Supine Hip Extension 3 x 15

DB Push Press 3 x 15 @ 40lb db’s



Rotational Lunge 3 x 15 @ 45lb plate 1st set, 35 lb plate for 2 sets

Swiss ball crunch 3 x 15 w/ 25lb db

[rookie]

So I was going to do fat loss 1 four days a week. But I went in yesterday for workout B and was just dead. I had no desire to push throguh the routine. I did some basics and jetted. Took today off and am going tomorrow for B. I am going to switch it to 3 days. I definately have to work up to a four day routine of that volume. I have never had trouble with 4 and 5 day lifting but I guess the sets/reps and weight are just too much on me right now. So for now, 3 days. I will be ok with that. besides, I need recovery time. Right? Tell me I am not a wus. Right?

[Mahler]

Rook,
You are absolutely right.
You need the recovery time.
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wuss

[ljk]

What exactly IS 2 point db row?

[rookie]

ljk - I do not relly know how to describe it. It is essentially starting with the weight a little more in front of you at a full hang and pulling it up and out. Keeing your elbow out.


Now, after the sound advice from all of you in the training forum I am going to forego this journal. I will being a new journal next week to track my organized chaos.
Please be sure to critique on a regular basis.
thanks.