Time to get serious...

[pjb923]

NROL Hypertrophy I
Workout A #10- Saturday 6/23/07

Dumbbell incline bench press
50's x 10
100's x 5 x 5 sets (+5 lbs)

Cable seated row
100 x 10
150 x 5
210 x 5 x 5 sets (+10 lbs)

Dumbbell shoulder press
35's x 10
75's x 5 x 3 sets (+5 lbs PR)
75's x 4 x 2 sets

Wide-grip lat pulldown
100 x 10
BW Pull Up x 5 x 5 sets

Dips
BW x 5
+25 x 5
+45 x 5 x 2 sets
+35 x 5
+35 x 4

Hanging leg raises
2 sets of 15

This was another solid workout, and the final 5x5 upper body workout of this program. I'm very happy with the increases overall, which looked like this.

Incline Press: 85lbs -> 100lbs = +30lbs total
Seated Row: 180lbs -> 210lbs = +30lbs
Shoulder Press: 55lbs -> 75lbs = +40lbs total
Lat Pulldown: 180lbs -> BW(235) = +55lbs

I did not do the close grip bench every week, so I can't really compare numbers there.

I was very happy to get all 5 sets of incline press completed with the 100lb db's. I was also very excited about my pull-ups today. I have never done 25 real pull-ups in a single session before today.

The shoulder presses were very difficult. I just barely managed to get the weights into place myself, and couldn't squeeze out the last rep in sets 4 and 5. Considering that is the most weight I have ever done on a seated db shoulder press, I'm still very happy with the numbers.

5 workouts to go and it's on to something new.

[Jimbo]

Originally Posted by pjb923

NROL Hypertrophy I

Incline Press: 85lbs -> 100lbs = +30lbs total
Seated Row: 180lbs -> 210lbs = +30lbs
Shoulder Press: 55lbs -> 75lbs = +40lbs total
Lat Pulldown: 180lbs -> BW(235) = +55lbs

DANG impressive man!!!! WOW

I'm not sure which numbers impress me more here...but that's awesome..whatever you ate..I want some of that. Good job!

[pjb923]

Thanks Jimbo. The numbers may be a bit inflated. The really big increases may have been in part due to me starting with less weight than I could really handle. Either way, I'm very happy with my numbers. I hope to finish up the lower body workout with some nice gains too.

I didn't make it to the gym tonight, but I'll be there tomorrow for my 4x10 lower body workout.

[pjb923]

NROL Hypertrophy I
Workout B #10 - Saturday 6/26/07

Barbell Squat
45 x 10
135 x 10
255 x 10 x 4 sets (+10 lbs)

Pull-Through
160 x 10
300 x 10 x 4 sets

Superset with full rest
Bulgarian split squat
45's x 10 each leg x 4 sets (+30lbs - 15 each)

Step-up
45's x 10 each leg x 4 sets (+30lbs - 15 each)

Hanging Leg Raises
3 sets of 15

This was an amazing workout. I added 10lbs to my squats, putting me only 20lbs away from the weight i used for my last 5x5 workout.

I finally added back the pull-throughs to the workout.

I also added a huge amount to my split squats and step ups again. I had to use more weight than I used for 15 reps last time, so 45's were it this time around.

[gobbla]

Incline Press: 85lbs -> 100lbs = +30lbs total
Seated Row: 180lbs -> 210lbs = +30lbs
Shoulder Press: 55lbs -> 75lbs = +40lbs total
Lat Pulldown: 180lbs -> BW(235) = +55lbs

[pjb923]

Originally Posted by gobbla

I guess that's a good reaction. Thanks Tony.

[pjb923]

Yesterday's workout

NROL Hypertrophy I
Workout A #11 - Thursday 6/28/07

Dumbbell incline bench press
45's x 10
70's x 15 x 3 sets (+5 lbs.)

Cable seated row
100x 10
160 x 15 x 3 sets (+10 lbs.)

Dumbbell shoulder press
20's x 10
45's x 15 x 3 sets (+5 lbs.)

Wide-grip lat pulldown
80 x 10
140 x 15 x 2 sets (- 1 set)

Triceps Push Down w/ rope
30 x 15
35 x 10
35 x 12

Swiss-ball Crunch
3 sets of 15

All around good workout with more increases on both pressing movements and seated rows.

By the time I got to the pull-downs my forearm was really starting to bother me again. It seems to have something to do with my grip. I tried doing my 2nd set using a neutral grip, but it didn't make much of a difference. I decided to end it after only 2 sets.

The close grip presses were also too much for my wrists, so I did some push-downs instead.

I even managed to do the prescribed ab work, and threw in some glute bridges too. Mahler guilted me into it with his comment last week. I needed a kick in the ass, thanks John.

[pjb923]

NROL Hypertrophy I
Workout B #11 - Friday 6/29/07

Squat
135 x 5
225 x 5
275 x 5
295 x 5 x 4 sets (+5lbs)

Superset with full rest
Barbell Lunge
45 x 5 each leg
135 x 5
155 x 5 x 3 sets

Pistol Squat
BW x 5 each leg
+25lbs x 5 x 4 sets

Reverse Crunch
3 sets of 15

Squats went very well tonight. I was hoping to get over 300, but I didn't think I would have been able to finish all the sets with that much weight.

After the squats I had to mix things up a little. My forearm wasn't really feeling too good, and there was no way that my grip was going to hold up through 5 sets of 2 exercises holding 80lb dumbbells. I decided to make up my own superset using 2 movements that wouldn't stress my grip, lunges and pistol squats.

It made for a very different workout, but I think a very good pairing.

2 more workouts to go!

[pjb923]

NROL Hypertrophy I
Workout A #12 - Monday 7/02/07

Dumbbell incline bench press
40's x 10
90's x 10
90's x 8 (+1 rep)
85's x 9 (+1 rep)
85's x 8 (+1 rep)

Cable seated row
100 x 10
180 x 10 (+10lbs.)
190 x 10 x 3 sets (+10lbs.)

Dumbbell shoulder press
25's x 10
55's x 10 x 2 sets (+5lbs.)
55's x 9
55's x 7

Wide-grip lat pulldown
100 x 10
170 x 10 x 4 sets (+10 lbs)

Dips
BW x 10
BW x 10
BW x 10
BW x 8

This was a good workout to finish things off, not great, but good enough. I stuck with the same weights on the bench press and was able to add a few reps from last week.

Shoulder presses were ok. I added some weight, but couldn't finish all the sets.

My forearm was feeling better and I was able to add weight to both the seated rows and pull-downs.

My last workout of this program will be Wednesday morning. My favorite 3x15 lower body day. What a way to end it.

[stingo]

What kind of results are you seeing in your body? Just curious since I'm currently doing the Fat Loss programs and wondering if the other programs fulfilled their focus.

[pjb923]

Originally Posted by stingo

What kind of results are you seeing in your body? Just curious since I'm currently doing the Fat Loss programs and wondering if the other programs fulfilled their focus.

I haven't taken any real measurements, but I feel like I have added some size during the hypertrophy routine. And my strength seems to have increased as well, making fairly consistent gains throughout the entire routine. I am considering doing one of the fat loss workouts next.

[pjb923]

NROL Hypertrophy I
Workout B #12 - Wednesday 7/04/07

Barbell Squat
45 x 10
135 x 10
215 x 15 x 3 sets (+10 lbs.)

Pull-Through
200 x 15
220 x 15 x 2 sets

Superset with full rest
Bulgarian split squat
40's x 15 each leg
35's x 15 each leg

Step-up
40's x 15 each leg
35's x 10 each leg

Shrug w/ 5 second hold at top
90 x 15 x 3 sets

Seated Calf Raise
45 x 15
70 x 20
70 x 15

Reverse Crunch
2 sets of 15

Side raise on roman chair
2 sets of 15

My last workout of this program and I didn't quite complete it. I really pushed myself on the squats, which didn't quite leave me enough steam to finish the split squats and step-ups. I did have enough energy to do a bunch of other random exercises before leaving the gym.

Overall it was a really good workout. I'm a little disappointed that I ended on a non-complete workout, but now it's time to move onto something new. I'm going to take at least a week off from any structured routine and work on my cardio.

[pjb923]

Had a quick workout last night.

Started out with 25 minutes on the elliptical. Then some core stability work, and ended with some long overdue rotator cuff work.

I'm still undecided on what program to do next.

[pjb923]

I had a pretty good workout last night. I want to focus more on cardio for a while, so I jumped on the Concept2 Rower for 20 minutes. I completed 2000m in exactly 8 minutes. And covered a total distance of 5000m in just over 20 minutes.

Then I did some ab and shoulder maintenance work.

I was reading through TAP last night and I'm considering trying the advanced workout. Has anyone tried it?

[Jimbo]

Originally Posted by pjb923

I was reading through TAP last night and I'm considering trying the advanced workout. Has anyone tried it?

I've been wondering aimlessly through the gym for over 4 months now. No set plan..no specific routine. I usually know exactly what I'll be doing by the time I arrive there..but no specific routine.

I've probably not made as much progress this way but, on the up side, I've avoided re-injuring myself lifting.

I'll eventually lay hands on NROL someday though. I've just heard too much about it now to pass it by. Sounds like an all around good book of routines. Though..some of the moves you did on your last session make me nervous. In fact, come to think of it, anything where I have to bend over during the set makes me nervous.

Just seems like the basics, squats, bench, chins, dips, ab work, satisfy me. Throw in some hang cleans, press downs and curls from time to time, change up the rep scheme, and it keeps things mixed up.

Don't know why I rambled in your log here. Just rambling through I guess.

[Jimbo]

Speaking of rambling through, PAUL! Where are you?! Dude. You haven't been in you log in a while. Hope everything is ok. Landed on a routine yet?