NROL and 5k training

[ParanoidAndroid]

New Rules of Liftig
Week 7, Day 2-LAST WEEK
Hypertrophy 1
Messing Around in Gym/HIIT

.5 mile run

Deadlifts
1x3x135
1x1x185
1x1x235
1x1x260(+5-PR)-ugly

Cycling
5 min warm-up
1 min work/2 min restx4
5 min cool-down

Total Time-22 min

Clean and Jerk
3x1x85
lotsx1x95

-------------------------------
CW's 100 reps to bigger muscles
Biceps Curls
1x33x10e-wrist felt funny

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

Comments:
-the 206 Deadlift was ugly as hell. Used my back way to much. At least I got it up.
-HIIT was good, not to hard.
-clean/jerks felt a bit easier today. I like doing them.

[BadDog]

PA,

Congrats on almost finishing H1 . I'm not sure if I'll be doing all 24 workouts of H1 - might stop at 12 and move on. We'll see if it starts feeling monotonous after a while. Certainly not feeling that yet.

Like my new sig line?

[ParanoidAndroid]

Originally Posted by BadDog

PA,

Congrats on almost finishing H1 . I'm not sure if I'll be doing all 24 workouts of H1 - might stop at 12 and move on. We'll see if it starts feeling monotonous after a while. Certainly not feeling that yet.

Like my new sig line?

It isn't boring for me now--the changing rep schemes keep it interesting.

[ParanoidAndroid]

New Rules of Lifting
Week 7, Day 3-LAST WEEK
Hypertrophy 1
Workout A-12-LAST UPPER BODY WORKOUT

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Superset
DB Incline Bench Press
2x10x50e
1x8x50e(+1 rep)
1x10x45e(+3 reps)

BB Bent-Over Row (substituted for Seated Cable Row)
4x10x75(+2 reps)

Superset
DB Shoulder Press
1x7x30e
3x10x25e

Wide Grip Pull-up/Lat Pull
1x5xBW(+1 rep)
1x10x155
1x7x155(+2 reps)
1x10x135

Superset
Close-Grip Bench Press
1x10x100
1x9x100(+1 rep)
1x7x100
1x6x100

High Pull
1x7x80(+5 lbs)
3x10x75

Swiss-Ball Crunch
3x15x35

Comments:
-shit workout. I had just played football for an hour, so I was tired.
-during first set of DB bench my shoulder started hurting. It felt funny the whole time.
-5K run tomorrow morning.

[ParanoidAndroid]

New Rules of Lifting
Week 7, Day 4-LAST WEEK
Hypertrophy 1
5K Race

Race Report-Well, first of all I must say it was pretty cold outside, around 50. I know it doesn't sound that bad, but I live in maimi and I'm used to the heat. So I was pretty cold. The race itself went OK. I started off pretty fast, but my legs were stiff and I cramped up a bit. During the middle of the race I slowed down a bit, as I was a bit tired. I picked it up for the last mile, but my legs were dead.

FINISHING TIME:24:05

I'm disappointed with my time, this was my slowest race to date. I didn't prepare enough, and it showed. I focused more on lifting and less on running. I'm also about 10 lbs heavier this time than my previous races. You only get out of something what you put in, and I didn't put enough into this. I'm happy I did the race though, it was pretty fun.

[jijin]

One more day man! How do you like it so far?

[GG300]

At least you had fun on the race and you know where you went wrong. It is tough to keep your fitness focus when attempting to better yourself in two different areas. Doing a substantial amount of lower body lifting and getting in suffient training mileage can be pretty tough and uses up much of your spare time. Taking everything into consideration 24 minutes is pretty good with the amount of time you were investing in the training schedule.

[ParanoidAndroid]

Originally Posted by jijin

One more day man! How do you like it so far?

Been an awesome program. Liked it alot.

[ParanoidAndroid]

Originally Posted by GG300

At least you had fun on the race and you know where you went wrong. It is tough to keep your fitness focus when attempting to better yourself in two different areas. Doing a substantial amount of lower body lifting and getting in suffient training mileage can be pretty tough and uses up much of your spare time. Taking everything into consideration 24 minutes is pretty good with the amount of time you were investing in the training schedule.

Thanks. I've been focusing more on lifting, and I've gotten more results in the gym. I guess you can't have you can't have your cake and eat it too.

[ParanoidAndroid]

New Rules of Lifting
Week 7, Day 5-LAST WEEK
Hypertrophy 1
Workout B-12-LAST WORKOUT

30 sec rest between sets
SetsxRepsxWeight
e-Each Hand

Squats
3x15x115(+5 lbs)

Deadlift Shrugs
2x15x140(+5)
1x12x140-back gave out

Superset
Bulgarian split squats
3x15x20e(+5)

Step-up
3x15x65(+5)

Reverse Crunch
3x15xBW

Extra Work
BB Bench Press
1x3x105
1x3x125
1x1x155(+5-PR)
1x1x160(+10-PR)

H1 COMPLETED

Comments:
-this workout kicked my ass as usual. I'm happy this was the last time.
-I was dead at the end, but I wanted the bench PR. 155 went up pretty smooth. when I was going for 160, the bar hit the uprights on the way down, but I recovered and got it up. Pretty cool my BB bench went up w.o doing a lot of BB benched. and I can still claim to bench bodyweight

Goals and Results
Goals-End of Hypertrophy 1
-Gain 6-8 pounds-ACHIEVED-gained 12
I went from 149 to 161, so I guess I overshot it. No biggie, I didn't get fat
-215 Deadlift-ACHIEVED-260 Deadlift-(60 lb improvement)
LOL. I worked hard on my deadlift, and got results. 260 isn't good, but it's not embarassing like 200
-155 Bench-ACHIEVED-160 Bench
Didn't do too much BB benching, but I guess the hypertrophy got me stronger.
-22:30 5k-FAILED-24:05
I didn't focus on running, and didn't have a formal training plan
Bodyfat<14%-ACHIEVED...at least I think
My Omron says 12.9....anyway, I didn't get overly fat. I added fat, not doubt, but I don't look like fat bastard.

Starting Weight-149 w. %10.5 BF-15.6 lbs fat/133.4 LBM
Ending Weight-161 w.~%13 BF-20.9 lbs fat/140.1 LBM

+6.7 LBM
+5.3 fat

^Not Terrible for an FFB. This is a conservative estimate, the Omron has me at 12.

-Time for my off week, I'm gonna enjoy it. Then on to FL2....

[ParanoidAndroid]

New Rules of Lifting
Day 1
Off-Week
Running
Weight:161

~1.7 mile run

Total Time:No idea, I didn't have a watch

Comments:
-just a nice, easy run. Didn't push it, as I'm trying to take it easy this week.

[finboy]

Great finish to H-1 PA! Looks like you smashed through your goals. What more can you ask for? Enjoy the week off. You'll 'love' FL2!

-fin

[ParanoidAndroid]

Thanks fin, It looks very "lovable"(read: painful)!

[UpNorth]

Awesome weight and strength gains! I'm very jealous.

[ParanoidAndroid]

New Rules of Lifting
Off-Week
Day 2
Screwing around in the gym
Weight:157 -probably from low carbs

Bench Press
2x4x135
1x3x135
1x5x115

BB Complex w.65lbs
Push Press
Front Squat
Bent-over row
Stiff-leg Deadlift
Clean
Shrug
sets of 6,5,4,3,2,1

Bicep curlz
3x8x55-nice pump

Pull-ups
2x5xBW

Incline treadmill walking
10 min @3 MPH

Comments:
-Pretty laid back workout. Took it really easy.
-The complex was pretty fun. I could use it to supplement FL2
-Thought about what I'm gonna do next. This seems like the order:
FL2 for 3 weeks-it's riduculous for me to cut for more than 3 weeks.
ST for 4 weeks
ABBH
ST2 or ABBH 2.

[ParanoidAndroid]

Thanks UN! My only advice would to be to eat ALOT...especially w. all the running you're doing.

[ParanoidAndroid]

New Rules of Lifting
"Off" Week
Day 3
Jogging, ect.
Weight:161-bought some creatine so it should go up

~1.2 mile jog
Total Time:13 min

Superset
King deadlift
3x8xBW

Push-up
3x10xBW


Comments:
-light easy run. Did some push-ups to get rid of chest soreness. King deadlifts are just fun.
-It hasn't been hard eating less, I kind of like it. Eating less than 50g of carbs per day. Energy is fine.

[ParanoidAndroid]

I was supposed to attend a school event with a friend, but it got canceled so.....

Deadlifts
1x5x135
1x3x185
1x1x225
1x1x265(+5-PR)
1xFx270-
4x1x245(+10)

Sumo Deadlifts
1x3x225

Bicep Curlz
1x10x55

Pretty happy to get 265...especially on a caloric deficit.50 lbs to go till 3 plates.

Went with my buddy, who I showed how to deadlift/squat a month ago . He sees me pulling 245 and wanted to take a turn. It went up FAST. I think he's done deads only 3 times before, with only 135. genetics piss me off....but thats not a valid excuse. I just have to work harder....

Time to study. I hate AP classes...