Time to get serious...

[pjb923]

Yesterday's workout:
NROL Hypertrophy I
Workout A #3- Friday 5/18/07

Dumbbell incline bench press
45's x 10
65's x 8
75's x 10 x 4 sets

Cable seated row
80x 10
100 x 8
150 x 10
160 x 10 x 3 sets

Dumbbell shoulder press
30's x 10
40's x 10 x 3 sets

Wide-grip lat pulldown
100 x 10
160 x 10 x 2 sets
140 x 10 x 2 sets

Barbell close-grip bench press
95 x 10
115 x 10 x 4 sets

The most difficult thing about these workouts is keeping track of the amount of weight you need to use because of all the switching of number of sets and reps, but so far I am really enjoying them.

After the first set of bench press I thought I was going to have to lower the weight a little, but I convinced myself to leave it at 75 and push through all 4 sets. I was starting to struggle at the end, but I got every rep that I was supposed to. Seated rows were probably a little too light, even after adding 10 lbs in the 2nd set.

This was my first shoulder workout since getting ART done on my shoulders and I really can feel a difference in my mobility. I have an easier time keeping my arms directly overhead. I still have a little bit of instability in my right shoulder if I let my form break down the slightest bit. I have to really focus hard on keeping my shoulder blades pulled back or else I get out of the groove.

I overestimated how much I could handle on the pulldown's and had to drop the weight after 2 sets. I went fairly light on the close grip bench press, but by the 4th set it started to feel a whole lot heavier.

After completing all 3 variations of this workout, I really would have a hard time picking my favorite. I like the 5x5 because you can really load up the weight. 15 reps is a little too high for my taste, but the pump you get is unbelievable. 10 x 4 is a nice in between. What I am trying to say is that I really like the mix that this routine gives you. Why choose one method if you can get all 3.

[pjb923]

Today's workout.

I went to the gym again this moring and did a little bit of everything.
I spent some time doing some shoulder rotation work and some other random exercises that I was in the mood for.

Then I spent a half hour on the elliptical. Am I a freak of nature, or is it normal to get your heartrate up to 175-180 bpm and sustain that for a half hour straight? Because that's exactly what I did today. It's only when I really push extra hard that I get to the point where I can't sustain it for extended periods of time. According to the machine I burned 450 calories in a half hour.

Gobbla... Thanks for the comment. I have always had strong legs. I think it's from growing up in a neighborhood that had tons of steep hills and constantly biking or roller-blading up and down them.

[pjb923]

NROL Hypertrophy I
Workout B #3 - Monday 5/21/07

Superset with full rest

Barbell lunge
45 x 10 each leg
95 x 15 x 3 sets

Pull-through
120 x 10
140 x 15
160 x 15 x 2 sets

Superset with full rest
Bulgarian split squat
20's x 15 each leg x 3 sets

Step-up
20's x 15 each leg x 3 sets

15 reps on unilateral leg movements is just pure evil. I managed to use the same weight on lunges that I used for the 4x10 workout, and only slightly less on the split squats and step-ups.

I could barely walk up a flight of stairs when I was done with this workout. What else can be said?

[pjb923]

Yesterday's workout:
NROL Hypertrophy I
Workout A #4- Wednesday 5/23/07

Dumbbell incline bench press
45's x 10
65's x 8
90's x 5 x 4 sets (+5 lbs)
90's x 8 (+5 lbs +3 reps)

Cable seated row
100 x 12
140 x 8
180 x 5 x 5 sets

Dumbbell shoulder press
30's x 10
65's x 5 x 5 sets (+10 lbs)

Wide-grip lat pulldown
100 x 8
180 x 5 x 5 sets

Barbell close-grip bench press
95 x 8
155 x 6
175 x 5 x 4 sets (+20 lbs)

I am much happier doing 5x5 than 3x15. This was a great workout. I added some weight to all my pressing movements. I'm really happy with the progress on the shoulder presses, since they were never one of my strong points when using DB's. I feel that my stability is really improving on these, which is what allows me to add more weight.

I am actually a little annoyed at myself for not adding weight to the rows and pull-downs. I think I was reading the numbers from the last 4x10 workout and adding weight to that. Now that I'm typing out the log, I realized that I used the same amount of weight last time. I guess that just leaves more room for improvement next week. I know I can go heavier on the seated rows.

I was wondering what everyone thinks about choosing weight for a 5x5. Is it better to pick a weight that you know you can handle for all 5 sets, which is what I have been doing. Or would it be better to start out heavier and drop the weight as you get tired? I feel that I could push myself harder if I wasn't trying to save some reserve for those last sets.

[Jimbo]

Originally Posted by pjb923

Yesterday's workout:
NROL Hypertrophy I
Workout A #4- Wednesday 5/23/07

I was wondering what everyone thinks about choosing weight for a 5x5. Is it better to pick a weight that you know you can handle for all 5 sets, which is what I have been doing. Or would it be better to start out heavier and drop the weight as you get tired? I feel that I could push myself harder if I wasn't trying to save some reserve for those last sets.

Personally, I use my 5 rep max for every set. This, of course, means I wont have nearly as much left for the last sets and I often fail hitting only 4 reps on the last. But this give me insentive to hit it next time and I feel this approach has made me stronger. I'm not sure this thinking applies though since your workout is for Hypertrophy. Someone else might chime in on that.

PS - How the hell do you get 90# DB's in place for the inc bench? I feel I can actually inc bench a bit more than I can pull into place. Anyway..I'm very impressed. You're badass.

[Mahler]

Paul,
The workouts are looking absolutely great. Man I wish I had the press strength you have with those dumbbells.

[pjb923]

Jimbo,
I think i'll try that method. Find a weight that I can't quite complete all the sets with and work with it for a while. When I can get all 5 reps in all 5 sets, that means it's time to increase the weight.

In order to position the weights for the incline press, I take them from the rack and walk over to the bench. Put them in front of my kness and then sit down with them resting on my legs, as close to my knees as possible. I usually sit with them on my knees for a while, getting myself ready to actually get them to my chest. When I'm finally ready, I lean back, push off with my toes and pull my knees up towards my chest as quickly as possible. The first rep is always the most difficult. I had lots of trouble in the beginning, but the more I use the heavier DB's, the easier it gets.

John,
Thanks! I never thought I would be moving so much weight with DB's. But made the decision to focus on them instead of the barbell to help avoid more shoulder problems. I have been amazed at how fast I have improved.

[pjb923]

NROL Hypertrophy I
Workout B #3 - Thursday 5/24/07

Superset with full rest
Barbell lunge
45 x 10 each leg
135 x 10 x 4 sets (+40 lbs)

Pull-through
120 x 10
160 x 15
200 x 10
150 x 15 x 3 sets

Superset with full rest
Bulgarian split squat
25's x 10 each leg x 4 sets

Step-up
25's x 10 each leg x 4 sets

I really pushed myself with the lunges and added 40lbs to last weeks 4x10. I really didn't think I would get all 10 in the last set, but I was not going to put the bar down until I did. My superset got screwed up because the gym was crowded. I lost my cable station after my first work set and decided to just do the pull-through's at the end of the workout.

There was no way I was adding any weight to the step-ups and split squats after those lunges. At this point in the workout, I wasn't sure if I could handle these exercises with no added weight. But I couldn't let myself use any less than last week. I stuck with the 25's and made it through all 4 sets. Once I got going, it wasn't quite as bad as I thought it would be. I might have even been able to handle the 30's. There's always next time.

Then when I finally got around to doing the pull-through's, I had to use the other cable station that only goes up to 150lbs. That's why I was doing 15 reps at the end.

On a side note, I have a little bit of pain in my left arm. The palm of my hand was hurting during the close grip bench press in the last workout. I couldn't find a comfortable spot to hold the bar and the pressure on my hand was not feeling too good. I also had a little bit of elbow pain, and there is a spot on my forearm that feels bruised. I think they may all be related in some way. I was planning on doing my next NROL workout on Saturday, but I think I'll give myself a little break and start again fresh on Monday, maybe using a slightly wider grip on the close-grip bench.

[Jimbo]

Originally Posted by pjb923

In order to position the weights for the incline press, I take them from the rack and walk over to the bench. Put them in front of my kness and then sit down with them resting on my legs, as close to my knees as possible. I usually sit with them on my knees for a while, getting myself ready to actually get them to my chest. When I'm finally ready, I lean back, push off with my toes and pull my knees up towards my chest as quickly as possible.

Well. Duh. Sometimes the answer is stairing me in the face. I'm having trouble getting them off the floor..so..don't put them on the floor. Genius.

I mean, this is exactly how I get them in place for the lifts but I generally set them on the floor at my feet before starting. duh.

I think I just might be able to go a little heavier now. thanks.

[gobbla]

Those lunges are fucking awesome! Way to raise the bar! Get it? "Raise the Bar?"...because you increased the difficulty AND the bar was literally raised (and lowered). That's freaking hilarious.

[pjb923]

Originally Posted by Jimbo

Well. Duh. Sometimes the answer is stairing me in the face. I'm having trouble getting them off the floor..so..don't put them on the floor. Genius.

I mean, this is exactly how I get them in place for the lifts but I generally set them on the floor at my feet before starting. duh.

I think I just might be able to go a little heavier now. thanks.

Any time.
Now, can anyone explain to me how to get DB's greater than 65lbs in place for an overhead press. I have more trouble with this than with the chest press. I try to spring my knees up by pushing with my feet, but there is only so much your legs can help when you are in a seated position.

[pjb923]

Originally Posted by gobbla

Those lunges are fucking awesome! Way to raise the bar! Get it? "Raise the Bar?"...because you increased the difficulty AND the bar was literally raised (and lowered). That's freaking hilarious.

Thanks man. You are hilarious, no need for explanation. Of course, the explanation was what made it so funny... so I guess there really was a need.

I plan on raising the bar even higher. Next week, 185lbs for 5x5. You heard it here first.

[EdChap]

Good hustle, as ever!

[Jimbo]

Originally Posted by pjb923

Any time.
Now, can anyone explain to me how to get DB's greater than 65lbs in place for an overhead press. I have more trouble with this than with the chest press. I try to spring my knees up by pushing with my feet, but there is only so much your legs can help when you are in a seated position.

I'm talking out my ass here..so this may be totally friggin impossible..but what if you started in an incline and then set up with them? hmm..without actually trying it here I'm not sure if that works at all..

Let me know if you end up trying this and look like a complete idiot that way I wont try it myself.

No thanks necessary.

[gobbla]

If it were me, I'd put the dumbells on some machine (say a sled of some sort) on the flat part so they were elevated. Then just hunker down low, pulling them off in place. Stand up and go at it. If that makes sense.

[LisaS]

Originally Posted by pjb923

Any time.
Now, can anyone explain to me how to get DB's greater than 65lbs in place for an overhead press. I have more trouble with this than with the chest press. I try to spring my knees up by pushing with my feet, but there is only so much your legs can help when you are in a seated position.

if you can't clean them (or otherwise get them to your shoulders as G suggests) - or worry about how to let go of them after a set - use those hook things (power hooks?) for hanging DBs from a bar