Skinny Asian NROL Strength/Bulking Log

[jijin]

Height: 167.5cm
Weight 64.0kg

Finished NROL break-in and had a week off last week. This week am starting with Strength 1. Am doing it 4 workouts a week.

Yesterday's workout:
Weight: 63.8kg

Squat (kg/rep) - 67.5/6, 75/1, 70/6, 80/1, 65/12, 60/17 (feeling failure coming)

Superset (without rest between exercises):
Bulgarian Split Squat - 2x15/15, 2x10/15, 2x10/15 (small break to catch breath between legs in all sets)
Step-Up - 2x10/15, 2x10/15, 2x10/15 (small break to catch breath between legs in all sets)

Back Extension - hands by ear/10, hands straight out by side/10
Swiss Ball Crunch (kg/rep) - 20/10, 20/10

[jijin]

5/9/2006 Workout
Weight: 62.9kg
Quads and Glutes are cramped (DOMs?). Started late yesterday, after I used the foam roller for SMR before dinner. No worries, today's mostly all upper body

Superset (with full rest)
Barbell Bench Press (kg/rep) - 55/6, 60/1, 57.5/6, 65/1 (pushed through small sticking point), 50/12
Barbell Row - 55/6, 60/1, 57.5/6, 65/1, 50/12

Superset (with full rest)
Close-grip Pullup - BW/8, Belt/8
Dumbbell Shoulder Press - 2x15/8, 2x15/8

Lower Body Russian Twist - 2 sets of 10 reps

[jijin]

7/9/2006 (weight: 63.6kg)
Still feeling a little DOMS today.

Deadlifts (kg/rep): 80/6, 90/1, 85/6, 95/1, 75/12, 70/(10 std grip. 10 alternating mixed grip as left hand grip starting to fail). Felt some pulling of my inner thigh while pulling the weights... not sure why.

Superset without rest:
RDL: 60/8, 60/(5 std grip, 3 mixed grip), 60/(8 alternating mixed grip)
Static Lunge: 3 sets of 40/10

Good Mornings: 40/10, 42.5/10

Incline Reverse Crunch: 2x10

My grip failed while doing the RDL, and the paniful feeling in my inner thigh is worrying me a little.

[Cynic]

Just a quick question, how long have you been lifting?

[jijin]

me? this would be my 4th year lifting, but I've only been lifting seriously with proper programs and using compound moves like deads (i love deads and squats) for the past year to year and a half or so

[jijin]

8/9/2006 (weight 64.1kg)

slept only about 4 hours last night. Out celebrating my friends birthday.

Superset with full rest:
Chin-up (kg/rep): 2.5/6, 1/7.5, 5/6, 10/1, Belt/8 (+2 incomplete reps)
Barbell Shoulder Press: 35/6, 40/1, 37.5/6, 42.5/1, 30/12

Superset with full rest:
Dumbbell Bench Press: 2x25/8, 2x25/8 (last rep quite hard)
Wide-Grip Cable Seated Row: 2 reps of 40/8

Lower Body Russian Twist: 2 sets of 10 reps each side

[jijin]

11/9/2006 (weight 64.2kg)

Squats (kg/rep): 70/6, 80/1, 72.5/6, 85/1, 67.5/12, 62.5/15

Superset without rest:
Bulgarian split squats and step ups: 3 sets of two 12.5 dumbbells for 15 reps (had to take break between legs as grip failing)

Back Extension: Hands in front/10, 5/10

Swiss Ball Crunch: 22.5/10 for 2 sets

[jijin]

12/9/2006 (weight 63.9kg)
No DOMS!!

Superset with full rest:
Barbell Bench Press (kg/reps): 57.5/6, 65/1, 60/6, 67.5/1, 52.5/11
Barbell Row: 57.5/6, 65/1, 60/6, 67.5/1, 52.5/12

Superset with full rest
Close Grip Pullup: belt+2.5/7, belt+2.5/6
Dumbbell Shoulder Press: 2 sets of 6 reps with two 17.5 dumbbells

Lower Body Russian Twist: 2 sets of 10 reps each side

[jijin]

14/9/2006 (64kg)
Feeling fresh and raring to go

Deadlift(kg/rep): 85/6, 95/1, 87.5/6, 80/1(accidentally put on too light a weight), 100/x (standard grip, left grip failed), 100/1 (mixed grip), 77.5/10, 72.5/14 (too tired to go on, starting to lose grip)

Superset with no rest
RDL (mixed grip): 60/10, 60/10, 60/8
Static Lunge: 42.5/10 for 3 sets

Good Mornings: 42.5/10 for 2 sets

Incline reverse crunch: 2 sets of 10

[jijin]

15/9/2006 (63.7kg)

Superset with full rest:
Chinup (kg/rep): 5/6, 10/1, 7.5//6, 15/1, BW/9 (couldn't go all the way up on last rep. rested a little and did 2 more reps)
Barbell Shoulder Press: 37.5/6, 42.5/1 (missed first attempt, succeeded second attempt), 40/6, 45/x, 32.5/11 (last rep real tough)

Superset with full rest
Dumbbell Bench Press: 27.5/x (immediately did 22.5/6), 25/6
Wide-grip Cable Seated Row: 42.5/8 for 2 sets

Lower Body Russian Twist: BW/10x2

I think this workout kinda shows the fact that poundage/overall work matters. I'll reduce the weight on the first set of 6 and 1 reps next session and try 45kg for the barbell shoulder press.

[jijin]

18/9/2006 (weight 65kg)

Squats (kg/rep): 72.5/6, 85/1, 75/6, 90/1, 70/10, 62.5/16

Superset without rest:
Bulgarian split squats: 2x15/15, 2x15/15, 2x15/10R 2x15/7L
Step ups: 2x15/15, 2x15/10 (stopped then continued with 5 more reps), 2x15/10 (stopped then did 2 with left, 5 with right)
(had to take break between legs as grip failing)

Back Extension: 2 sets of 5/10

Swiss Ball Crunch: 25/10 for 2 sets

The bulgarian split squats supersetted with the step ups finally started to hurt my legs. Grip of the dumbbells still failed between sets, and in the middle of the 2nd and 3rd set of step ups. Need to keep the weight at 15kg per dumbbell next round. Still feel very dizzy due hyperventilating from squats.

[jijin]

19/9/2006 (weight 64.6kg)

Superset with full rest:
Barbell Bench Press (kg/reps): 60/6, 67.5/1, 62.5/6, 70/1, 52.5/11
Barbell Row: 60/6, 67.5/1, 62.5/6, 70/1, 55/12

Superset with full rest
Close Grip Pullup: belt+2.5/8, belt+5/6
Dumbbell Shoulder Press: 17.5/7, 17.5/6

Lower Body Russian Twist: 2 sets of 10 reps each side

[jijin]

21/9/2006 (weight: 64.9kg)
Woke up a little late today, so kinda cycled a little faster to get to the gym. got there a little puffed

Deadlifts (kg/rep): 87.5/6, 100/1 (mix), 90/6 (mix), 110/1 (mix), 77.5/10, 72.5/15

Superset without rest:
RDL: 3 sets of mix grip 62.5/8
Static Lunge: 2 sets of 45/10, last set 45/8 (exhaustion)

Good Mornings: 2 sets of 45/10

Incline Reverse Crunch: 2x10

Felt quite puffed when got to the gym. Probably caused me to miss the last 2 reps on each leg of my static lunges. Also my grip's still bad, but strangely it's my right overhand grip which is weaker this time.

[jijin]

22/9/2006 (weight 65.4kg)

Superset with full rest:
Chin-up (kg/rep): 5/6, 12.5/1, 10/4+1, 17.5/1, Belt/9 (+1 incomplete reps)
Barbell Shoulder Press: 35/6, 42.5/1, 40/6, 45/x, 31.25/4(accidentally used this weight), 32.5/6

Superset with full rest:
Dumbbell Bench Press: 2x25/8, 2x27.5/6 (last rep quite hard)
Wide-Grip Cable Seated Row: 45/8, 47.5/8

Lower Body Russian Twist: 2 sets of 10 reps each side

I'm still unable to push through the 45kg shoulder press. man....

[jijin]

24/9/2006 (weight 64.9kg)

Just started my night shift. Workouts are now at the end of my shifts in the morning, instead of before my shift. Felt energetic prior to workout

Squats (kg/rep): 75/6, 90/1, 77.5/6, 100/x, 95/x (couldn't get out of hole), 70/11, 65/15

Superset without rest:
Bulgarian split squats: 2x15/15, 2x15/8, 2x15/11R 2x15/11L
Step ups: 2x15/15, 2x15/7 (stopped then continued with 2 more reps), 2x15/5L (stopped then did 5 and another 5) 2x15/8R (then another 7)
(had to take break between legs as grip failing, also legs getting really tired)

Back Extension: 2 sets of 15/10

Swiss Ball Crunch: 30/10 for 2 sets

Got a little greedy with the last set of 1 rep on the squat wave. I think this caused me to tire out more easily with the bulgarian split squats and step-ups. At least I progressed on the 6RM and the 15RM as well as the back extensions.

[jijin]

25/9/2006 (weight 65.4kg)

3rd day of night shift. Had a busy night at the hospital last night. Only managed a couple hours of proper continuous sleep. Felt a little drained getting in to the gym.

Superset with full rest:
Barbell Bench Press (kg/reps): 62.5/5 (plus 1 rep need a bit of assistance), 70/x, 65/6 (easy without help), 72.5/x (couldn't lockout), 55/10
Barbell Row: 62.5/6, 70/1, 65/6, 72.5/1, 57.5/10 (plus 2 reps with bad form)

Superset with full rest
Close Grip Pullup: belt+5/6, belt+7.5/4
Dumbbell Shoulder Press: 20/2 (found it hard to clean these dumbbells up) plus 15/4, 17.5/6

Lower Body Russian Twist: 2 sets of 10 reps each side

My elbows are really sore at the end of the workout. Based on yesterday's and today's workout, it looks like my body isn't too great at going for the max weights after a night of work. Well, I'll keep at it and see how it goes

[jijin]

27/9/2006 (weight: 66.2kg)
Still on night shifts. Had a terrible night at the admissions unit in the hospital, but not too tired when I arrived at the gym.

Mixed-grip Deadlifts (kg/rep): 90/6, 120/1 (was meant to be 110/1, but I accidentally added 2 extra 5kg plates) , 92.5/6, 125/x, 122.5/x, 80/10, 75/8

Superset without rest:
RDL: 3 sets of mix grip 65/8
Static Lunge: 1 set of 47.5/10, 2 sets of 47.5/8

Good Mornings: 2 sets of 47.5/10

Incline Reverse Crunch: 2x10

[Mahler]

jijin,
Your workouts are looking good. Nice, steady progress. I love the weight mistake on the deadlifts. LOL You were stronger than you thought.

[jijin]

thanks mahler. It was a pleasant surprise. Tomorrow's my last day of ST1. Man will my joints thank me for the break that follows. My knees and elbows feel strained after these last few workouts