NROL and 5k training

[jijin]

hey man good job at upping the weights man!! keep at it

[GG300]

Whats wrong with Lat Pulls? Pullups are the bitch makes Lat pulls seem like fun. I see your numbers keep going up on the Deads, nice Job.

[ParanoidAndroid]

Originally Posted by GG300

Whats wrong with Lat Pulls?

I not a big fan of machines in general, but the lat pulldowns annoy me in particlar. They're not hard or unpleasant, just I don't like doing them.

[ParanoidAndroid]

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

90 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Back Squats
1x5x135(+10 lbs)
1x5x140(+15)
2x5x145(+20)
1x5x150(+25, ties PR)

Deadlift Shrugs
5x5x185(+5)-hard

Superset
Bulgarian split squats
5x5x30e(+10)

Step-up
3x5x40e
1x5x85(+5)
1x5x95(+15)

Reverse Crunch
1x15xBW
2x15x6.6(+6.6)

Extra Work
Bench Press
4x3x135(+1 rep per set)
Clean and Jerk
a lotx85

Comments:
-good workout. Back squats went well, and I was able to go deep.
-deads were hard, last reps were a struggle.
-switched to barbell for step-ups. I like it more than dumbells as I can use more weight
-bench press felt strong, I want to try a max attempt soon.


Nutrition Comments:
-100% clean foods this week. Lots of tuna/cottage cheese. Ate a little more on workout days, maybe 2200. I changed breakfast from P+F to P+C. The more I think about it, a low-carb bulk is kinda stupid. I probably won't cheat this weekend...I really have no desire for junk.

[finboy]

Wow...excellent work, dude. You've got increases all over the place. Question: do you have the barbell on your back when doing the step-ups? I can't imagine doing it any other way, but it sounds kind of scary in terms of balance.

-fin

[ParanoidAndroid]

thanks fin. Yeah, the bar is on my back. I hadn't planned to do it that way, but the DBs were being used. Balancing wasn't too hard, although it would suck if I slipped!

[ParanoidAndroid]

New Rules of Lifting
Week 3, Day 7
Hypertrophy 1
Workout A-6
Weight:156 (-1)

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Superset
DB Incline Bench Press
1x10x50e(+10 lbs)
1x7x50e
1x10x45e
1x7x45e

Seated Cable Row
4x10x16 plates(+1 plate, maxed out machine)

Superset
DB Shoulder Press
20x10x25e(+1 set at this weight)
2x10x20e

Wide Grip Pull-up/Lat Pull
1x4xBW
1x10x155(+20 lbs)
2x10x135

Superset
Close-Grip Bench Press
1x10x100(+5 lbs)
1x7x100
2x7x95

High Pull
4x10x70(+5)

Swiss-Ball Crunch
3x15x27.5

Comments:
-Mediocre workout. I didn't eat much this morning, and all I had before the gym was a diet red bull.
-high pulls felt much better, no shoulder pain.
-Bench press was shit. Maybe its from benching heavy on fri.
-Surprised I lost a pound this week. As I'm approaching my "body weight set point(~165) ", I'm gonna have to start eating more. I think its time to up cals to 2300 on lifting days.

[jijin]

man you should make sure you have more to eat before the workout man. Improper nutrition might just explain the lower performance. Have a little more to eat before the workout OR try using a during workout drink (if you're not using one already)

But great work so far man

[ParanoidAndroid]

Originally Posted by jijin

man you should make sure you have more to eat before the workout man. Improper nutrition might just explain the lower performance. Have a little more to eat before the workout OR try using a during workout drink (if you're not using one already)

I usually eat something before or take a drink to the gym. But I had no appetite this morning and didn't want to force something down.

[jijin]

oops sorry for the wrong assumption

[ParanoidAndroid]

New Rules of Lifting
Week 4, Day 1
Hypertrophy 1
Workout B-6

30 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Front Squats

3x15x105
Deadlift Shrugs
1x15x135(+10 lbs)
1x9x135
1x15x125

Superset
Bulgarian split squats
3x15x12e(+2)

Step-up
3x15x55(+5)

Reverse Crunch
3x15xswiss ball

Extra Work
Deadlifts
1x1x135
3x1x225-%93 of 1RM

Comments:
-halfway done w. H1! I'm starting to get sick of bulking, especially clean. Funny to think I would ever get sick of eating.
-workout was brutal as before. Worked up a good sweat.
-lol I forgot to add weight on squats. Although they went by much quicker and better today
-Deads were tough. They're always the toughest part of this workout. My legs were dead and my back is sore. And I'm out of breath.
-superset of death was hard, but doable.
-Reverse crunches felt funny. I wasn't using my abs enough.
-No deadlift PR attempt this week. I want to start incorporating more speed deads and hamstring work.(GHR's)

[BadDog]

PA

Congrats on making it to the half way point. You've done some great work.

[ParanoidAndroid]

New Rules of Lifting
Week 4, Day 2
Hypertrophy 1
Running--Steady State

17 min light jogging

Comments:
-I planned on doing HIIT, but I played a game of full-court b-ball right before. As soon as I started running, I knew I didn't have it in me to sprint. Lots of DOMS.

[jijin]

half way there man! good progress too! Don't worry about the getting tired of eating loads bit. When you decide to cut you gonna miss eating :p

[ParanoidAndroid]

New Rules of Lifting
Week 4, Day 3
Hypertrophy 1
Workout A-7

90 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Superset
DB Incline Bench Press
3x5x55e(+1 set)
1x4x55e
1x5x50e

Barbell Bent-Over Row (substituted for seated cable row)
5x5x90(+5 lbs)

Superset
DB Shoulder Press
1x5x35e(+1 rep)
1x4x35e
3x5x30e(easy)

Wide Grip Pull-up/Lat Pulldown
2x5xBW(+1 rep)
2x4xBW
1x3xBW

Superset
Close-Grip Bench Press
2x5x120(+5 lbs)
1x5x115
1x4x115
1x5x115

High Pull
5x5x90(+10 lbs, too much, misread log)

Swiss-Ball Crunch
3x15x30(+2.5)

Comments:
-Long workout. Not very hard due to high rest and low reps, but it took forever.
-good workout. Gains in everything, though nothing spectacular.
-shoulder presses with 30s are getting easy.
-pullups didn't feel so great, but I don't expect to improve pull-up performance in a bulking phase.
-High pulls felt heavy. Turns out I misread my log and put on too much.

[GG300]

Small gains are better than no gains. Keep it up. Are you still training for that Turkey Day 5K or are you just going to wing it.

[ParanoidAndroid]

New Rules of Lifting
Week 4, Day 4
Hypertrophy 1
Running/Deadlifting

Weather was shitty, I was planning on using statioary bike until I saw this:

Originally Posted by GG300

Are you still training for that Turkey Day 5K or are you just going to wing it.

Deadlifts
1x3x135
1x1x285
1x1x225
1x1x245(+5 lbs-PR)
1x1x250(+10 lbs-PR)

Treadmill Running
2 miles @7:30 pace
5 min @20:00 min pace
Total Time:20 min

Comments:
-Deadlifts were ugly. I pretty much stiff-legged 250, although 250 is a really sucky max. My hamstrings are probably my weakest link. I usually have trouble getting it off the floor. Any suggestions of how to fix this?
-Running went well, wasn't too winded. Legs felt fine, weren't tired.
-GG, I'm still running 2x a week, but I'll admit my focus has been on lifting. Bulking interferes with running capability and speed. My aerobic capability is way down from when I was 135.

[GG300]

From what I understand it is almost impossible to build endurance and add size. However I know that you can build strength and endurance at the same time. I can't use me as an example but if you look at Bama Daves Log he does some serious running and strength training.
I was serious about the winging it, being that you are young and it is only 3 miles I am sure you would do fine. You could spot me 10 minutes and still come in ahead of me the way I have been running.

[ParanoidAndroid]

New Rules of Lifting
Week 4, Day 5
Hypertrophy 1
Workout B-7

60 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Squats
4x10x130(+5 lbs)

Deadlift Shrugs
4x10x160(+5)

Superset
Bulgarian split squats
4x10x20e(+5)

Step-up
4x10x65(+5)

Reverse Crunch
1x15xmedicine ball
2x15 on incline

Extra Work
Bench Press
1x10x115
1x4x135(+1 rep)
1x2x140
1x3x135


Comments:
-Tough Workout. I felt flat.
-Back was pretty sore from Max Deadlifting yesterday, but I pus