NROL and 5k training

[ParanoidAndroid]

New Rules of Lifting
Week 5, Day 4
Hypertrophy 1
Running--HIIT

5 min warm-up jog
20 sec work/40 sec jog x12
5 min cool-down jog

Total Time:22 min

Comments:
-First time running outside in a while. Felt real good. It's getting cooler down here.
-Sprints felt powerful, like I was really working hard. I was pretty winded by the end.

[ParanoidAndroid]

New Rules of Lifting
Week 5, Day 5
Hypertrophy 1
Workout B-8

90 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Back Squats
5x5x155(+5 lbs)

Deadlift Shrugs
5x5x190(+5)

Superset
Bulgarian split squats
5x5x35e(+10)

Step-up
1x5x50e(+20 lbs)-ugly
1x4x50e
2x5x50e
1x5x45e



Reverse Crunch
3x15xincline

Extra Work
Clean and Jerk
a lotx95

Comments:
-Felt a bit flat at the beginning put pushed through.
-Squats were tough. 155 sucks, I gotta bring that up.
-deads were suprisingly powerful. The shrug portion was tough though.
-BSS's felt really good. I like doing them, and I no longer have trouble balancing.
-step-ups were ugly. I intended on using a BB, but I couldn't clean 105. Grip almost gave out on set 5.
-2 weeks left of H1 and bulk. I better make them good.

Nutrition:
-Ate more this week. Ate pretty clean, 1 unclean meal. I'm not tracking calories as closely, just focusing on eating big and clean.

[BadDog]

Great job PA!

I'd be falling over if I used that much weight on the step -ups after the BSS. Are you using a full bench? No matter what you're using - pretty impressive.

[ParanoidAndroid]

thanks BD.

It's a little bit less than a full bench--maybe 3 inches or so. I stopped using he full bench because the padding made it kind of wobbly. Next workout I'm gonna stop wimping out and go back to the higher one.

[ParanoidAndroid]

New Rules of Lifting
Week 5, Day 7
Hypertrophy 1
Workout A-9
Weight:159
BF:~%11.3-(taken with a pinch of salt)

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Superset
DB Incline Bench Press
2x10x50e(+3 reps)
1x7x50e(+1 set at this weight)
1x7x45e

BB Bent-Over Row (substituted for Seated Cable Row)
1x10x65
1x10x70
2x8x75

Superset
DB Shoulder Press
1x7x30e(+10 lbs)
3x10x25e(+1 set at this weight)

Wide Grip Pull-up/Lat Pull
1x4xBW
1x10x155
1x5x155
1x10x135

Superset
Close-Grip Bench Press
1x10x100(+5 lbs)
1x8x100(+1 rep)
1x10x95(+3 reps)
1x7x95

High Pull
4x10x75(+5 lbs)

Swiss-Ball Crunch
3x15x35(+5)

Extra Work
Deadlifts
1x1x135
1x1x185-felt heavy
2x1x235-felt light lol
1x1x255(+5 lbs-PR)

Comments:
-very good workout. Felt strong the entire time, and made good gains.
-shoulder presses felt strong. try to get 10 with the 30s next time.
-high pulls were good. I'm doing them more explosively now. They don't give me any more shoulder problems.
-pulling 235 wasn't that hard. I was surprised though to get 255. I was pretty tired.
-Tommorow is the dreaded 3x15 day...
-going to the dolphins game. I think we have a shot in this one. Seriously.

[ParanoidAndroid]

New Rules of Lifting
Week 6, Day 1
Hypertrophy 1
Workout B-9

30 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Squats
3x15x110(+5 lbs)

Deadlift Shrugs
3x15x135(+1 set at this weight)

Superset
Bulgarian split squats
3x15x15e(+3)

Step-up
3x15x60(+5)

Reverse Crunch
1x15xBW
2x15x6.6

Extra Work
Bicep curls
1x36x10e
1x20x10e
1x25x10e
1x19x10e

Pull-ups
1x1xBW+15

Comments:
-tough workout. This workout is harder cardio than any running I'm ever done. I'm never so out of breath.
-squats weren't to hard. Deadlifts were. My lower back was shot. I had to take a few breaks.
-superset of death was tough, but manageable. Once I get through the deads, the rest is easy.
-I'm trying out Chad Waterbury's 100 reps to bigger muscles.Seems like an interesting way to get big gunz.

[ParanoidAndroid]

my quads are sore for the first time in while. Must be because I did the squats with a bit of a narrower stance. I'm gonna keep the narrower stance, as I want more quad hypertrophy

[finboy]

Nice work, bud. Congrats to the Dolphins...bet you had fun!

[BadDog]

Originally Posted by ParanoidAndroid

Extra Work
Bicep curls
1x36x10e
1x20x10e
1x25x10e
1x19x10e

Pull-ups
1x1xBW+15

-I'm trying out Chad Waterbury's 100 reps to bigger muscles.Seems like an interesting way to get big gunz.

Dude,

With 30 seconds rest and 15 reps on leg day you're not suppose to do EXTRA work......it's just not right!

[GG300]

3x15x135# and later a super set with 2 more leg exercises I think my quads would be a little sore as well. Interesting ideas in the Waterbury's article. I may have to use that for awhile, Thanks for sharing the link.

[ParanoidAndroid]

Thanks guys.

Originally Posted by BadDog

Dude,

With 30 seconds rest and 15 reps on leg day you're not suppose to do EXTRA work......it's just not right!

Hey man I'm bulking...might as well take advantage of it and do more! But hey I agree with you, 3x15 legs is not right no matter what!

[gregl515]

Really great work! I'd have spots in front of my eyes with that bss and stepup ss at those weights!

[ParanoidAndroid]

Thanks, Greg

[ParanoidAndroid]

New Rules of Lifting
Week 6, Day 1
Hypertrophy 1
Running--Steady State

2 mile run
Total Time-~17:00(not sure, didn't have watch)

______________________________ ______
CW's 100 reps to bigger muscles
Biceps Curls
3x33x10e

Calf Raises
3x33ex15e

Comments:
-legs were shot today. No way in hell I could do HIIT. Settled on a nice jog at the track.
-Run itself was ok, took it easy. When I was done I could barely walk off the track due to my legs being dead.
-100 reps went well. I can do the lifts 3 times a day:When I wake up(7:00), After school(4:30) and at night(7:30)
-tomorrow is last 5x5 upper, I want to make it good. Only 6 workouts left...

[jijin]

6 more man. what are you gonna head on to next?

[ParanoidAndroid]

Originally Posted by jijin

6 more man. what are you gonna head on to next?

FL1 and FL2 to lose some fat I've gained from this bulk.

[ParanoidAndroid]

New Rules of Lifting
Week 6, Day 3
Hypertrophy 1
Workout A-10

90 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Superset
DB Incline Bench Press
5x5x55e(+1 set at this weight)

Barbell Bent-Over Row (substituted for seated cable row)
5x5x95(+5 lbs)

Superset
DB Shoulder Press
2x5x35e(+1 rep)
1x3x35e(+1 set at this weight)
2x6x30e(+1rep)

Wide Grip Pull-up/Negatives
2x5xBW(+1 rep)
3x3xBW(-2 reps)-negatives done till I reached 5

Superset
Close-Grip Bench Press
4x5x120(+2 sets at this weight)
1x5x115

High Pull
1x5x95(+5 lbs)
1x3x95
3x5x90-These felt flat

Swiss-Ball Crunch
3x15x35

--------------------------------
CW's 100 reps to bigger muscles

Calf Raises
3x33ex15e
-------------------------------

Comments:
-good workout, although this workout is long as hell. I'm glad I'm done with it.
-got all reps with 55, although I struggled.
-Pull-ups were shit. I'm attributing it to my weight gain
-Rows felt good.
-High pulls were crap. I was pretty wiped out by that point.
-Here are my best improvements in this workout:
Incline DB Bench Press-50e----->55e(+10 lbs)
High Pull-75------->90(+15 lbs)
Close-grip Bench Press-105------->120(+15 lbs)
-Solid gains, nothing spectacular.

[ParanoidAndroid]

New Rules of Lifting
Week 6, Day 4
Hypertrophy 1
Extra Lifting/Sprints

SetsxRepsxWeight

Deadlifts
1x3x153
1x1x185
1x.5x235-(Tried with overhand grip, my grip gave out
1x1x235-(mixed Grip)
1xFx260-Would-be PR
4x1x235
1x1x185

Sprinting
50 yard sprintsx10
100 yard sprintsx5

Comments:
-Deads felt OK, hard but not too hard. I wanted to get 260, buts its no biggie that I missed it. I already set one deadlift PR this week(255). I just have to be patient.
-sprints felt good, I had a lot of power. pretty tired by the end.

[ParanoidAndroid]

New Rules of Lifting
Week 6, Day 5
Hypertrophy 1
Workout B-10

60 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Squats
4x10x135(+5 lbs)

Deadlift Shrugs
4x10x165(+5)

Superset
Bulgarian split squats
4x10x25e(+10)

Step-up
4x10x70(+5)

Reverse Crunch
3x15 on incline

Extra Work
Rack Pull
3x1x255

-------------------------------
CW's 100 reps to big