NROL and 5k training - Page 6 - JP Fitness Forums

ParanoidAndroid · 12-03-2006, 08:02 AM

New Rules of Lifting
Fat-Loss B
Week 1, Day 1
Workout A-1
Weight:161
Body Fat:dunno, I need to buy a shoe

60 sec rest between sets
SetsxRepsxWeight
e-Each Hand/each leg
BW-body weight

Superset
Front Squat
3x12x115

Wide-Grip Bent-Over Row(Instead of cable row)
1x13x55
1x12x65
1x12x70

Superset
Supine Hip Extension with Leg Curl
3x12xBW

BB Push Press
1x12x70
1x12x75
1x10x75

Superset
Dynamic Lunge
1x12ex55
2x12ex60

Upper Russian Twist
3x12xBW

10 min on stationary bike-No way in hell I has doing HIIT after that...

Comments:
-fun workout. way less volume than H1. It was hard, but not a killer. I worked up a sweat by the end, and was pretty tired. I have a feeling it's only going to get harder though...
-front squats felt great. No collarbone pain at all. The trick is to keep your arms up. I kept my legs close together, I want to hit my quads more.
-I like push presses, although they're hard as hell.
-Russian twists felt weird. Not sure if I was doing them right.
-tomorrow is the dreaded B workout...I have a feeling I'm gonna get my ass kicked....

tkinsley · 12-03-2006, 08:18 AM

Quote:

Originally Posted by ParanoidAndroid

Comments:
-fun workout. way less volume than H1. It was hard, but not a killer. I worked up a sweat by the end, and was pretty tired. I have a feeling it's only going to get harder though...
-front squats felt great. No collarbone pain at all. The trick is to keep your arms up. I kept my legs close together, I want to hit my quads more.
-I like push presses, although they're hard as hell.
-Russian twists felt weird. Not sure if I was doing them right.
-tomorrow is the dreaded B workout...I have a feeling I'm gonna get my ass kicked....

Oh, you have NO idea the curse-worthy pain you're in for! I am looking forward to reading about it

Tina

ParanoidAndroid · 12-04-2006, 09:14 AM

Quote:

Originally Posted by tkinsley

Oh, you have NO idea the curse-worthy pain you're in for! I am looking forward to reading about it

here it is...
New Rules of Lifting
Fat-Loss B
Week 1, Day 2
Workout B-1
Weight:159

60 sec rest between sets
SetsxRepsxWeight
e-Each Hand/each leg
BW-body weight

Superset
Snatch-grip Deadlift
2x12x135
1x12x140

T Push-up
1x12xBW
2x12x5

Superset
Bulgarian Split Squat w. Overhead Press-(which sick bastard thought of this?)
3x12ex10e

Chin-up/Lat Pulldown
1x12xBW
1x7xBW/1x5x135
1x12x155

Superset
Romanian Deadlift/Bent-over Row-see note for BSS
1x7x65
2x12x55

Lower Russian Twist
1x12xBW*see notes
Swiss-ball Crunch w. twist
2x12xBW

Extra Work
Good Morning
2x15x45

Comments:
-when I woke up today, my traps were dead. I'm guessing from wide-grip B-O row
-Damn this workout was hard. My ass was quivering by the end.
Not impossible though. I've been reading how tis is the most wretched workout ever. It wasn't as bad as I thought it would be. HT1 workout B 3x15 was harder IMO.
-Snatch grip deads were surprisingly easy. Just a bit harder to grip.
-BSS's were not.
-my back was fatigued by the time I hit the romanians.
*after set one of russian twists, I felt a weird feeling in my hip flexor. I had a lot of problems with them a couple years back, so I didn't want to risk injury.
-doing this on 30 sec rest is gonna be interesting

finboy · 12-04-2006, 10:11 AM

Quote:

Originally Posted by ParanoidAndroid

Bulgarian Split Squat w. Overhead Press-(which sick bastard thought of this?)

That would be the Alwyn we've all come to hate, I mean love.

Nice work PA. You may be right about H1-B. If I ever get healed up to do it, I may find I hate, I mean love, Alwyn even more!

BadDog · 12-04-2006, 08:50 PM

Yeah - I didn't really get the BSS with overhead press. I figured the press part was to make you fall over and give everyone a good chuckle in the gym.

ParanoidAndroid · 12-04-2006, 08:57 PM

Well I did get some funny looks between those, the snatch grip deads and the T pushups. I mean, I was the only one sweating in the whole gym

BadDog · 12-04-2006, 09:03 PM

I loved the snatch grip deads and t-pushups. Especially when you're doing the t-pushups balanced on hexagonal DBs. It's such a weird combo that it got weird stares.

ParanoidAndroid · 12-04-2006, 09:12 PM

I don't even have hex DBs. I'm on the ground wobbling on round ones...

BadDog · 12-04-2006, 09:24 PM

You've got to bang the DBs against the squat rack until there's a bit of a flat spot - it works great

.

GG300 · 12-05-2006, 02:53 PM

Try using a mat for the T-Push ups the cushioning will stop you from rolling around. That worked pretty well for me when I was doing them.

ParanoidAndroid · 12-05-2006, 04:15 PM

Thanks for the suggestions guys.

New Rules of Lifting
Fat-Loss B
Week 1, Day 3
Running--HIIT
Weight:160

5 min warm-up jog
1 min work/2 sec restx5
5 min cool-down jog

Total Time:22 min

Comments:
-2 workout's worth of DOMS hit me today. Legs and Lats. Hams were the worst, thanks to the good mornings. Oddly enough, lower back feels normal. Always though GM's would make my back hurt. I guess I'll have to do more GM's;they'll help my deads.
-run was pretty good--not too hard, not too easy.

ParanoidAndroid · 12-06-2006, 09:29 AM

New Rules of Lifting
Fat-Loss B
Week 1, Day 4
Workout A-2
Weight:160

60 sec rest between sets
SetsxRepsxWeight
e-Each Hand/each leg
BW-body weight

Superset
Front Squat
3x12x125(+10 lbs)-last set done as back squats

Wide-Grip Bent-Over Row(Instead of cable row)
3x12x75(+5)

Superset
Supine Hip Extension with Leg Curl
3x12xBW

BB Push Press
3x12x75(+14 reps at this weight)

Superset
Dynamic Lunge
3x12ex65(+5 lbs)

Upper Russian Twist
3x12xBW

Comments:
-no school, so I decided to get this workout out of the way.
-this workout is tough, even though there are only 2 "Hard" exercises(BB PP and Front squat)
-I was agressive on the loading for the Front squats. My wrists gave out by set 3, so switched to back squats. They seem easy after doing front squats.
-PP's were tough. I like doing them, but their hard work.
-I'm getting sick of this caloric deficit. It's not because I want to eat more.(It's cool not to have to stuff my face), but because my recovery is being. Definilty more DOMS. Another thing is the energy. I have energy to lift, but no the crazy energy I had when I was bulking. I could Lift for 45 minutes and still have energy to do extra work like deadlifts, ect. I guess I have to just suck it up.

jijin · 12-06-2006, 03:33 PM

maybe you just need more time for recovery. try dropping a cardio/HIIT session in favour of more rest

ParanoidAndroid · 12-06-2006, 03:59 PM

Quote:

Originally Posted by jijin

maybe you just need more time for recovery. try dropping a cardio/HIIT session in favour of more rest

good idea. I'll probably do a light jog tomorrow instead of HIIT.

ParanoidAndroid · 12-06-2006, 06:51 PM

Went in tonight for the hell of it...

Deadlifts
1x4x125
1x2x185
1x1x225
1x1x270(+5-PR)
1x1x275(+10-PR)

Pullups
1x6xBW

Clean and Jerk
alotx1x105(+10-PR)

I'm done cutting. I need to build up a basic level of strength/muscle first. Taking off the rest off the week, NROL ST1 commences monday.

ParanoidAndroid · 12-07-2006, 06:01 PM

New Rules of Lifting
week 1, Day 5
Running

~1.7 mile jog

Comments:
-easy jog.
-Usually after heavy pulls my back feels like shit. I did some foam rolling last night, and oddly enough, my back feels normal today. Cool.
-I'll probably run tomorrow, ST1 starts on Sun.

ParanoidAndroid · 12-08-2006, 04:03 PM

New Rules of Lifting
Day 6
Lifting

cleans from the floor
5x3x110-Guess you could call this a PR. Ugly as fuck.

Pullups
4x6xBW

DB flat bench press
4x6x55e

Chin-ups
20-sets of 8,3,4,3,2

Good Mornings
2x10x55

Comments:
-nothing too hard. Gym was pretty empty. Just me and 2 smith machine guys.
-cleans looked bad. I have to learn to do them right.
-got a nice pump from the chins.
-ST1 on sun.