Time to get serious...

[Frank.S]

Widen out your stance and go all out powerlifting style on the squats! Much more fun, and youll be able to move more weight with less pain from my experience.

[pjb923]

Saturday 9/30/06
"NROL" Strength I - Workout C - Modified

Deadlift
135 x 6
185 x 3
225 x 3
315 x 6 +20lbs
405 x 1
335 x 6
415 x F
275 x 12 +30lbs
205 x 15 +10lbs

Superset
Romanian Deadlift
185 x 10 x 3 sets +30lbs

Forward Lunges
95 x 10 each leg
105 x 10 each leg x 2 sets +10lbs

Hanging Leg raises
BW x 12
BW x 10

Cable External Rotation
15 x 15 x 3 sets

Cable Internal Rotation
25 x 15
30 x 15
35 x 15

Scap plane lateral raises
10 x 12
12 x 12 x 2 sets

This was a great workout to end my Strength 1 routine. This week started out very slow. My squat workout fell apart because of my leg pain, and then I had to skip wednesday's workout because I felt like I had a pinched nerve in my neck. The pain was traveling down my arm and caused my thumb to go numb if I tilted my head the wrong way. I didn't think bench pressing was a good idea.

I needed to end this program on a high note. I increased the weight of my first work set, and then hit 405 again. I felt like I was going to hit 415, but failed again. I didn't let it get me down and increased the weight on the romanian deads and lunges.

I finished off with some ab and shoulder rehab work. I think all the therapy on my right shoulder is causing it to get stronger than the left. I was struggling on the left side while getting through the right side sets with no problem. One more week of PT and i'll be on my own, and I'll be sure to balance the right/left workload.

This routine added 40lbs to my squat and 50lbs to my deadlift, so I am very happy with the results.

My body is ready for a rest week, and then I'm going to start The Book of Muscle Intermediate program. Thanks for all the encouragement from everyone following my log. I'm looking forward to the next phase.

[pjb923]

I had my 9th physical therapy session yesterday. 3 more to go and then I'm on my own. So far it seems to be working well.

The therapist will occasionally test my rotational strength by resisting my arm as I internally or externally rotate. Yesterday she said that I was much stronger than the last time she tested me. She also had me try overhead dumbbell presses with a whopping 8lbs.

I was thinking to myself, 8 lbs is going to feel like I'm not lifting anything, but I changed my mind after 2 sets. It's amazing how humbling some of these shoulder movements can be. After finishing 3 sets of both internal and external cable rotations, scap plane lateral raises and front raises, 8lbs actually felt kind of heavy. The good news is that I got the OK to add some OH pressing back into my routine, as long as I start out light.

I can just imagine the looks I would get in my gym after finishing a nice heavy squat or deadlift set, then finishing off with some shoulder presses using the little pink 8lb db's.

[pjb923]

I just couldn't sit around and have a rest week without going to the gym at all. I decided to go and do some HIIT yesterday. I started with a rowing session. I managed 4600 meters in just under 20 minutes. This is the same average pace as my last 10 minute HIIT session on the rower, so I'm very happy with that.

After the rower I felt like I needed more and decided to do another 10 minutes on the stationary bike. The bikes in this gym are not my favorite. The resistance doesn't seem to go anywhere near as high as the bikes at my old gym. In order to get a really intense 30 second interval I need to turn it up all the way to the max, which is 20. I get a good workout, but wish I had a little room to increase.

I finished off with some ab work and called it a day. I'm looking forward to starting BOM next week.

[pjb923]

Week 1- Workout B: Monday 10/09/06

Controlled Ab Circuit
Toes to Sky: 10 Reps, 5 second holds (20 second rest)
Curlup (Legs in Air, Hands on Shoulders): 10 Reps, 5 second lower (30 s)
Side Raise: 30 Reps (15 each side)
Seated Thin Tummy with Cheek Squeeze: 10, 5 second holds

Biceps Triset
EZ Bar Curl, Wide Grip
30lbs x 10 reps
60 lbs x 10 reps
EZ Bar Curl, Reverse Grip
30 lbs x 10 reps
60 lbs x 10 reps
EZ Bar Curl, Close Grip
30 lbs x 10 reps
60 lbs x 10 reps

Triceps Triset

Triceps Pushdown, Reverse Grip:
50 lbs x 10 reps
100 lbs x 10 reps
Triceps Pushdown, Wide Grip
50 lbs x 10 reps
100 lbs x 10 reps
Triceps Pushdown, Neutral Grip
50 lbs x 10 reps
100 lbs x 10 reps

Superset 1
Leg Curls, Single Leg
50 lbs x 15 reps (each leg)
100 lbs x 12 (each leg)
Leg Wrist Extensions, Single Leg
50 lbs x 15 (each leg)
100 lbs x 15 (eac leg)

Superset 2
Single-Leg Stiff-Legged Deadlifts
40 lbs x 20 (each leg)
Single-Leg Squat on Low Block
BW x 20 (each)

Superset 3
King Deadlift
BW x 15 (each leg)
Pistol Squat
BW x 12 (each leg)

Superset 4
Deadlifts (316 tempo)
185 lbs x 8
Squats (613 tempo)
135 lbs x 8

It's only been a week, but it's nice to be back to the weights again. This was my first workout from the Book of Muscle Intermediate routine. I had a very tiring physical therapy session for my shoulder today, so I decided to do the B workout first and give my shoulder some time to rest.

This was a great workout to start off this program. Considering it was my first time around, I did a good job at picking the weight for each exercise. It has been so long since I have done a lot of these single leg movements and I was just guessing at how much weight I could handle. Next time I can probably go a little heavier on the triceps pushdowns, Leg extensions, single leg stiff legged deadlifts, and possibly add some weight to the single leg squats on the low block.

I was humbled by the super slow squats at the end of the workout. I put 135lbs on the bar intending to do a warmup set and the slow tempo just got to me too quick, but the 8th rep I was struggling and decided that there was no way I was adding more weight and doing another set.

[Lisa~]

Looks like a good workout! It's nice to see you back at it.

[Mahler]

Paul,
Congrats on finishing NROL Strength I. I did Book of Muscle Intermediate and Advanced last year and loved them both. You will do well with this program. Your numbers from NROL are damned good and can only get better.

[pjb923]

Thanks guys. I really think this program is going to be good for me. My little break is over and now I have a nice gradual build back up to the heavy weights ahead of me, which is exactly what I need. Once I get to the strength phase, I expect the PR's to start falling again.

[pjb923]

Week 1- Workout A: Wednesday 10/11/06

Controlled Ab Circuit
Thin Tummy: 10 Reps, 5 second holds
Curlup (515 tempo): 10 Reps
Russian Twist: 30 Reps (15 each side)
Pushup Hold(Hands & Feet): 2, 30 second holds

Calf Triset
Standing Single-Leg Calf Raise: BW x 15 each leg
Single-leg Calf Raise on leg press: 160lbs x 20 each leg
Seated Single-leg Calf Raise: 45lbs x 20 each leg

Superset 1
D.B. Wrist Curl: 15lbs x 25
D.B. Wrist Extension: 15lbs x 15

Superset 2
Straight Arm Pulldown: 30lbs x 12, 50lbs x 15
Seated Lateral Raise (scap plane): 8lbs x 12, 15lbs x 15

Superset 3
D.B. Seated Shoulder Press, Palms in:15lbs x 12, 30lbs x 15
Lat Pull-down, Neutral Grip: 120lbs x 10, 160lbs x 15

Superset 4
B.B. Seated Shoulder Press(613 tempo):45lbs x 8, 65lbs x 8, 85 x 6
Lat Pull-down(613 tempo):80lbs x 8, 120lbs x 8

I finished with 10 minutes of HIIT on the rower.

This was a really good workout. It was my first time doing a barbell shoulder press in over 2 months and so far everything feels great. I started out with just the bar and it felt really light. I went up to 65 to do my slow tempo set and that felt pretty light too. I added another 20lbs and it still felt good, but I didn't want to push too much yet.

So far I'm really liking the BOM workouts, but I'm already looking forward to moving onto the next phase. Calf raises and wrist curls are not exactly my favorite exercises.

[pjb923]

Week 2- Workout C: Monday 10/16/06

DB Shrug Triset
DB Shrug: behind body: 45 lbs x 10
DB Shrug: 45 lbs x 10, 60 lbs x 10
DB Shrug : to front: 45 lbs x 10, 60 lbs x 10

Superset 1
B.B. Wrist Extension: 30 lbs x 25
B.B. Wrist Curl: 40 lbs x 20

Superset 2
Reverse Pec Deck: 50 lbs x 12, 80 lbs x 10
Pec Deck: 120 lbs x 10, 160 lbs x 12

Superset 3
D.B. One Arm Row: 60 lbs x 10, 80 lbs x 10
D.B. Incline Press: 45 lbs x 10, 65 lbs x 10

Superset 4
Seated Cable Row(613 tempo):100 lbs x 8, 140 lbs x 8
D.B. Bench Press(613 tempo):60 lbs x 10, 60 lbs x 8

My schedule has been crazy lately, so last night I finally was able to do the C workout for the first time. I can't think of a good way to get back onto the normal schedule, where the A workout is on Monday night, so in order to get back on track, my plan is to do the workouts in reverse order now.

OK, on to notes about my workout. First off, you may notice the ab circuit is missing. I got out of work late again, and decided to get right into the workout. I did 2 sets of hanging leg raises toward the end of the workout, along with some shoulder maintenance work.

The shrug triset is interesting. I find the behind the body position to be very awkward and skipped it after the warmup.

Wrist curls, are wrist curls. Nothing special about these.

Because of my shoulder instability, I chose to use the Pec Deck instead of dumbbells for the fly's and reverse fly's. I changed up the next superset by accident. I was rushing through the workout and didn't realize that the incline presses were supposed to be neutral grip. This was my first time doing dumbbell presses in a long time. I also did the one arm rows, kneeling on a bench instead of bent over.

The workout is supposed to end with a slow tempo barbell bench press, but since we all know Monday is official bench day, I couldn't get a bench to use. I just used dumbbells again.

Overall, this was a very good workout.

[Mahler]

"but since we all know Monday is official bench day"

I see gyms have changed little over the years.

Good to see you getting into the swing of the BoM.

[Lisa~]

Glad you had a good workout! You might have to find a way to rotate the A and C workouts back or you may never be able to barbell bench press!

How did your shoulder feel during this workout? You're finished with rehab right? How many of the rehab exercises are you planning to keep in your regular schedule? I'm just curious because this topic was discussed in the FitCast with Mike Robertson and Bill Hartman. The short answer was to do shoulder activation work pre-workout and strength work during or post workout. Are you doing any activation movements pre-workout?

[pjb923]

Week 2- Workout B: Wednesday 10/18/06

Controlled Ab Circuit
Toes to Sky: 10 Reps, 5 second holds (20 second rest)
Curlup (Legs in Air, Hands on Shoulders): 15 Reps, 5 second lower (30 s)
Side Raise: 30 Reps (15 each side)
Seated Thin Tummy with Cheek Squeeze: 10, 5 second holds

Biceps Triset
EZ Bar Curl, Wide Grip: 30lbs x 10 reps, 70 lbs x 10 reps (+10 lbs)
EZ Bar Curl, Reverse Grip: 30 lbs x 10 reps, 70 lbs x 10 reps (+10 lbs)
EZ Bar Curl, Close Grip: 30 lbs x 10 reps, 70 lbs x 10 reps (+10 lbs)

Triceps Triset
Triceps Pushdown, Reverse Grip: 80 lbs x 10 reps, 140 lbs x 10 reps (+40 lbs)
Triceps Pushdown, Wide Grip: 80 lbs x 10 reps, 140 lbs x 10 reps (+40 lbs)
Triceps Pushdown, Neutral Grip: 80 lbs x 10 reps, 140 lbs x 10 reps (+40 lbs)

Superset 1
Leg Curls, Single Leg: 50 lbs x 12 reps (each leg), 100 lbs x 12
Leg Extensions, Single Leg: 60 lbs x 15 (each leg), 120 lbs x 15 (+20 lbs)

Superset 2
Single-Leg Stiff-Legged Deadlifts: 50 lbs (2 x 25 lbs) x 20 (each leg) (+10 lbs)
Single-Leg Squat on Low Block: BW x 20 (each leg)

Superset 3
King Deadlift: BW x 15 (each leg)
Pistol Squat: BW x 12 (each leg)

Superset 4
Deadlifts (316 tempo): 0
Squats (613 tempo): 135 lbs x 8

How quickly I forget how difficult this workout is.
Everything went well, with a good amount of increases.
The 40lb increase on the pushdowns may not really be that much. I was using a different cable station, and I'm not sure that the weights are really equal.

I decided to skip the slow tempo deadlifts tonight. It just doesn't feel natural for me to do deadlifts that slow and I felt that it was putting unnecessary strain on my lower back.

I really concentrated on my form and speed during the squats and they pretty much drained what energy I had left in me. The first few reps felt light and I was thinking that I should have used more weight, but that thought quickly left my mind as I passed the 5 rep mark. By the 8th rep I was shaking, gasping for air, and could barely get the weight up. My legs are fried, and I love it.

[pjb923]

Week 2- Workout A: Saturday 10/21/06

Controlled Ab Circuit
Thin Tummy: 10 Reps, 5 second holds
Curlup (515 tempo): 15 Reps
Russian Twist: 30 Reps (15 each side)
Pushup Hold(Hands & Feet): 2, 30 second holds + 20 scap pushups

Calf Triset
Standing Single-Leg Calf Raise: BW + 20lbs x 12 each, BW + 20lbs x 15
Single-leg Calf Raise on leg press: 100lbs x 15 each, 150 x 20 each
Seated Single-leg Calf Raise: 45lbs x 15 each leg

Superset 1
Straight Arm Pulldown: 30lbs x 12, 50lbs x 15
Seated Lateral Raise (scap plane): 10lbs x 20, 15lbs x 15

Superset 2
D.B. Seated Shoulder Press, Palms in:30lbs x 10, 45lbs x 12
Lat Pull-down, Neutral Grip: 120lbs x 10, 160lbs x 12

Superset 3
B.B. Seated Shoulder Press(613 tempo):45lbs x 8, 65lbs x 8, 75 x 8
Lat Pull-down(613 tempo):80lbs x 8, 120lbs x 8

Superset 4
Cable External Rotation: 20lbs x 12 each, 25 x 12, 25 x 10
Cable Internal Rotation: 40lbs x 15 each, 45 x 15, 50 x 15

I finished with 10 minutes of HIIT on the elliptical.

I forgot my log from last week at home, so I had no idea what weights I had used for my previous workout. I came pretty close, but went lower in weight on a few exercises.

My shoulder felt really good, and I had a big increase on the seated shoulder presses.

One more week of this and it's on to the next phase.

[Frank.S]

613 tempo! holy shit thats a slow lift.

nice work.