Brian's Building Muscle, New Rules Style

[Rangrs2000]

I've decided to set up a training log for my progression through the New Rules of Lifting Hypertrophy program. If all goes according to plan, I will hit the three stages using this sequence:

Hypertrophy 1: April 9 to June 3
Hypertrophy 2: June 10 to August 5
Hypertrophy 3: August 12 to October 7th

For all three stages, I plan on lifting 3 times per week. On non-lifting days, I plan on doing some sort of interval/HIIT training twice per week and doing something different once per week (this last one can vary from playing football on Sunday morning to swimming to playing basketball, etc).

Nutritionally, I've started using John Berardi's Precision Nutrition system. I plan on using the following sequence to accompany the stages:
Hypertrophy 1: Adapt to the system; get to maintenance and figure out how my body is reacting.
Hypertrophy 2 and 3: For the first 4 weeks, I'm going to eat at +250 calories and I'll come down to maintenance for the second 4 weeks.

My current statistics (as of today) are:

• Weight: 183 lbs
• Neck: 14.5"
• Shoulder: 44.5"
• Chest: 37"
• Waist (@ narrowest point): 31.5"
• Abdomen (@belly button): 32"
• Hips: 34"
• Thigh: 20"
• Knee: 13.5"
• Calf: 16"
• Ankle: 10"
• Arm: 12"
• Forearm: 10.5"
• Wrist : 6.5"

Some Calculations Based off of those stats:

• BMI: 24.9
• Waist to Hips Ratio: 0.94
• Body Fat (US Navy est): 13.62%
• Body Fat (YMCA est): 10.59%
• Body Fat (MyBodyComp est): 8.25%

I'll post my numbers for my first cycle of Hypertrophy 1 in another post. I welcome all comments, suggestions, and words of encouragement.

If you do not see me updating this on a regular basis, please PM and shame me into updating it.

-Brian

[Rangrs2000]

If your familiar with Alwyn's setup for Hypertrophy 1, you will notice that this workout utilizes varying sets/reps. In this case, the sets x reps are of 5x5, 4x10 and 3x15. I'm denoting each time through the 3 ratios as a cycle.

For the Upper body workouts, I used the following weight

DB Incline Bench Press:
5x5: 40 lbs, 50 lbs
3x15: 30 lbs
4x10: 40 lbs

BB Bent over Row (sub due to equipment)
5x5: 130 lbs, 140 lbs
3x15: 105 lbs
4x10: 40 lbs (db)

DB Shoulder Press
5x5: 40 lbs, 40 lbs
3x15: 30 lbs
4x10: 40 lbs

Wide Grip Chin Up (Sub due to equipment)
All done at BW

BB Close Up bench Press
5x5: 125 lbs, 140 lbs
3x15: 105 lbs
4x10: 125 lbs

High Pull
5x5: 85 lbs, 105 lbs
3x15: 85 lbs
4x10: 85 lbs

Swiss Ball Crunch
5x5: 25 lbs, bw
3x15: 25 lbs
4x10: 25 lbs

My last workout (the second weight on the 5x5 line) was a butt kicker. I managed to up my weights after being conservative during the first cycle. So far, I'm really impressed with the workouts. They're challenging me on a regular basis (without using any wacky or dangerous moves).

-Brian

[Mahler]

Welcome to the Training Log forum and the wonderful world of New Rules. Good start, my friend.

[Rangrs2000]

This morning I did Hypertrophy 1's Workout B, with its lower body focus. I'm happpy to report that it kicked my a$$. The deadlift shrugs right after the squats is a real drainer. Here are the #'s:

Squat: 4x10 190lbs
Deadlift Shrugs 4x10 185 lbs

Buglarian Split Squats 4x10 42.5lb (db)
Step Up 2x10 42.5lbs, 2x10 bw

Reverse Crunch 3x15 bw

============================== =============
Yesterday (Monday's) HIIT
5 min Warm up
30/30 Splits x 10 (30 seconds at high intensity, 30 seconds active rest)
60/60 splits x5
5 min cool down

-Brian