NROL and 5k training - Page 2 - JP Fitness Forums

ParanoidAndroid · 10-11-2006, 12:59 PM

Thanks for the advice UpNorth. You'll like NROL, it's a lot of fun but it kicks your ass! (in a good way)

GG300 · 10-12-2006, 12:45 PM

Those bulgarian split squats are quite the balancing act and the weights really make them fun. Workouts look good keep it up.

ParanoidAndroid · 10-12-2006, 02:12 PM

New Rules of Lifting
Week 1, Day 4
Hypertrophy 1
Running--HIIT

5 min warm-up jog
20 sec work/40 sec jog x12
6 min cool-down jog
total time:23 min

Comments:
-Legs pretty sore from my yesterday, especially hamstrings. Traps are sore, was the first time I did shrugs.
-good run today, loosened up my legs, they don't hurt that much now.

jijin · 10-13-2006, 12:05 AM

man u still doing hiit in HT1? doesn't the leg day hurt enough? *grin*

good job man!!

ParanoidAndroid · 10-13-2006, 08:43 AM

Quote:

Originally Posted by jijin

man u still doing hiit in HT1? doesn't the leg day hurt enough? *grin*

lol I'm a FFB( former fat boy). No cardio and I blow up. Anyways, it loosens up my legs. They always feel better after I run.

ParanoidAndroid · 10-13-2006, 04:14 PM

New Rules of Lifting
Week 1, Day 5
Hypertrophy 1
Workout A-2

SetsxRepsxWeight
e-Each Hand
30 sec rest between all sets

Superset
DB Incline Bench Press
1x15x40e
1x9x40e

1x15x35e-this was a struggle

Seated Cable Row
1x15x13 plates
2x15x14 plates

Superset
DB Shoulder Press
1x10x20e-WTF?!
1x15x15e
1x11x15e

Wide Grip Pull-up/Lat Pull
2x15x115
1x15x95

Superset
Close-Grip Bench Press
3x15x65

High Pull
3x15x55

Swiss-Ball Crunch
3x15x20

Extra Work
Deadlifts
1x1x125
1x1x215
1x1x230(+5 lbs-PR)

Some Clean to presses w. 75

5 min run-6.2 MPH

Comments:
-Good workout, although I was dissapointed w. not hitting the reps on some sets, especially shoulder presses. I guess my shoulders were fried from the bench.
-High pulls felt good today, I had a lot of power on them.
-Deadlifts were strong. 215 went up a lot easier.
-taking the weekend off. The dreaded workout B is in monday.

ParanoidAndroid · 10-13-2006, 04:55 PM

Diet Comments:
I ate well this week. 2100 on lifting days and 1900 on running days. Perfectly clean except for 2 meals, which weren't clean but not terrible.(breaded chicken) Carbs only around workouts. I'm not really craving carbs anymore, as I've gotten used to fats for energy. It's pretty cool, as I have more energy then ever.

I've noticed some fat gain from when this "bulk" started at 135 lbs. More than I expected, but its the price I have to pay for going through a starvation diet for 1/2 a year. The fat gains is tolerable as I'm getting a lot stronger. I'll keep the cals the same still I stop gaining.

milkman21 · 10-13-2006, 04:59 PM

I don't know why I've never checked in here before. Amazing job on that last workout in particular. Hitting a Deadlift PR at the end as just an "extra"!?!? Awesome.

UpNorth · 10-14-2006, 03:38 PM

Quote:

Originally Posted by ParanoidAndroid

Diet Comments:
I ate well this week. 2100 on lifting days and 1900 on running days. Perfectly clean except for 2 meals, which weren't clean but not terrible.(breaded chicken) Carbs only around workouts. I'm not really craving carbs anymore, as I've gotten used to fats for energy. It's pretty cool, as I have more energy then ever.

I've noticed some fat gain from when this "bulk" started at 135 lbs. More than I expected, but its the price I have to pay for going through a starvation diet for 1/2 a year. The fat gains is tolerable as I'm getting a lot stronger. I'll keep the cals the same still I stop gaining.

I wouldn't sweat the fat gain. Its the price everyone pays to put on bulk. You'll be amazed at how fast it will come off once you switch back to maintenance cals or just below. How much weight have you gained?

GG300 · 10-16-2006, 09:25 AM

Nice Job on the PR for the Deads. Stick with the program and those PR's will be a weekly occourence.

I agree with UN on the fat gains. Eating claen calories as you are gaining should keep the fat in check and should make the cutting phase a little easier.

ParanoidAndroid · 10-16-2006, 10:55 AM

Quote:

Originally Posted by UpNorth

How much weight have you gained?

I started out at 135 and I'm around 153/154 now. So around 18 lbs.

Thanks guys. The fat gain doesn't really bug me as I'm getting stronger every time I workout. I'm eating clean, but I think anytime there is a caloric surplus there will be fat gain.

ParanoidAndroid · 10-16-2006, 05:00 PM

New Rules of Lifting
Week 2, Day 1
Hypertrophy 1
Workout B-2

90 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Front Squats
2x5x115
1x5x120
2x5x125

Deadlift Shrugs
1x5x165(Easy)
1x5x170
1x5x175
2x5x180

Superset
Bulgarian split squats
5x5x25e

Step-up
1x5x35e
1x5x40e
1x4x40e
2x5x35e

Reverse Crunch
3x15xBW

Extra Work
Deadlifts
3x1x215

Comments:
-I really liked this workout. I love doing 5x5.
-Front squats were too light. I broke paralel all sets, almost ass to the grass. They're not challenging my quads yet but I went to get the front squat form down. They feel fine until set 4, where my collarbone starts hurting me.
-Deads felt awesome. When I was finishing TAP, 165 was a struggle. They went up fast today.
-the Superset of Death wasn't to hard today. Bulgarians continue to be tricky. Balancing is tough, I fell over a couple time.
-Dead lift singles went well. They were almost easy, even though my posterior chain was fried. I'm starting to be able to feel my lower back muscles.(spinal erectors?)

ParanoidAndroid · 10-17-2006, 04:30 PM

New Rules of Lifting
Week 2, Day 2
Hypertrophy 1

Running-Steady State

20 min steady state run

Comments:
-had planned to do HIIT, but as soon as I started running, my legs felt dead, especially hamstrings. I decided to let my legs recover and go for a jog.

ParanoidAndroid · 10-18-2006, 06:05 PM

New Rules of Lifting
Week 2, Day 3
Hypertrophy 1
Workout A-3

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Superset
DB Incline Bench Press
4x10x45e

Seated Cable Row
4x10x15 plates

Superset
DB Shoulder Press
1x9x25e (Shoulders were fried from bench press)
3x10x20e

Wide Grip Pull-up/Lat Pull
4x10x135

Superset
Close-Grip Bench Press
1x10x85
2x10x95
1x9x95

High Pull
3x10x65
1x6x65-shoulder hurt

Swiss-Ball Crunch
3x15x25(+5 lbs)

Extra Work
Deadlifts
1x1x145
1xFx235
1xFx215

Comments:
-hard workout. Probably the hardest of NROL yet for me. 4x10 is a lot of volume, more than I'm used to.
-DB bench press was tough. Got all my reps, but I was on the verge of failing.
-My shoulder press was less than I expects today. the incline bench really seems to exhaust my shoulders.
-during high pulls I felt a weird pain in my shoulder so I stopped.
-my deadlift was sucky. It got off the ground, maybe an inch. I'm not doing any heavy deadlifts for at least a week. I've deadlifted heavy almost every workout and I think its taking a toll on my CNS.

ParanoidAndroid · 10-19-2006, 04:46 PM

New Rules of Lifting
Week 2, Day 4
Hypertrophy 1

Running--HIIT

5 min warm-up jog
1 min work/2 min jogx6
5 min cool-down jog

Total time-28:00

Comments:
-I felt pretty lethargic today, but I made it through. Intervals were very tough. Gaining weight has definetly limited my running capability. When I was 135, the same intervals would have been easy.

ParanoidAndroid · 10-20-2006, 04:04 PM

New Rules of Lifting
Week 2, Day 5
Hypertrophy 1
Workout B-3

30 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Front Squats
2x15x105
1x15x105(back squats)

Deadlift Shrugs
1x15x125
1x11x125
1x15x125

Superset
Bulgarian split squats
3x15x10e

Step-up
2x15x25e
1x11x25e

Reverse Crunch
3x15xBW on incline bench

Extra Work
LOL, I couldn't even walk.

Comments:
-Fuck you Alwyn
-Hardest workout so far. The 30 sec rest periods suck.
-squats weren't that bad, switched to back b.c. my wrists hurt too much. My back squat form has improved considerably and I'm considering switching back as it lets me go heavier.
-deads killed me. On the set 2, my lower back just gave out.
-superset of death was hard, as usual, especially step-ups. I'm starting to loathe unilateral work.
-I don't have to do this workout for 2 more weeks!

Nutrition Comments:
Ate well this week, 100 percent clean. approx 2100 on lifting days on 1900 on off. around 200g protein per day. Will try to eat clean this weekend, as crappy foods don't possess any magical anabolic properties.

jijin · 10-21-2006, 03:05 AM

man, you're 153/154lbs and you are eating a max of 2100kcals? I'm 144lbs myself and I need 2800-3000 just to maintain. You sure your cal intake is enough to gain?

ParanoidAndroid · 10-21-2006, 07:03 PM

Quote:

Originally Posted by jijin

man, you're 153/154lbs and you are eating a max of 2100kcals? I'm 144lbs myself and I need 2800-3000 just to maintain. You sure your cal intake is enough to gain?

I know, I know. It's not alot, but I have a pretty slow metabolism and i've been gaining weight and strength consistently. If its enough to put me in a caloric surplus, theres no need for more calories, which would probably all go to fat gain. If it ain't broke don't fix it, right?

finboy · 10-21-2006, 10:53 PM

You've been doing some nice work PA. Your 'Alwyn curse' made me laugh. I definitely feel the same way sometimes!
-fin