NROL and 5k training

[ParanoidAndroid]

After having success with TAP in my last program(http://forums.jpfitness.com/showthread.php?t=1784), I've decided to go with another Schuler program, the very popular New Rules of Lifting. I'll do Hypertophy first. In addition, I'll be training for a 5k on thanksgiving. I enjoy running, and I enjoy the competitiveness of races.

Stats:
Age-16
Weight-149
height-5'9"
Body Fat-~10.5%
Max Bench-150
Max Deadlift-200
Pull-ups-8
5k-23:00

Goals-End of Hypertrophy 1
-Gain 6-8 pounds
-215 Deadlift
-155 Bench
-22:30 5k
Bodyfat<14%

Today's Workout

New Rules of Lifting
Day 1
Break In Phase
Workout A-1

Squat
2x15x115

Superset
Static Lunge
2x15x20e

3 point DB Row (Arm Out)
2x15x25

Superset
Pushup
2x15xbw w. legs elevated

Swiss Ball Crunch
2x20x10

6 min jog

Comments:
-Damn, This workout is harder than it looks. Broke a sweat for the first time in a while. High rep squats=no fun
-Went a little light on some excersises as this was first workout.
-Tried Dextrose(Gatorade Powder) for first time PreWO--It really gave me a kick.(Although it didn't go very well w. chocolate whey)

[ParanoidAndroid]

New Rules of Lifting
Week 1,Day 2
Break In Phase
Weight:149

SetsxRepsxWeight
e-Each Hand

Workout B-1
60 sec rest between all excersises
Deadlifts
2x15x125

Superset
Step-Up
2x15x20e

Dumbell One-Arm Shoulder Press
2x15x20

Superset
Close-Grip Lat Pulldown
2x15x135(Actual Weight is less, I'll get it next time)

Reverse Crunch
2x20xBW

Comments:
-Another challenging workout. I wasn't planning on even lifting today, But I started walking to warm up for my run and I decided that lifting would be more fun. It's pretty cool that I actually am starting to enjoy going to the gym.
-Deadlifts were pretty tough, especially on my grip
-shoulder presses were very hard to finish, barely made it.
-Tommorow I'll try to run. I'll see how my legs feel. They are utterly destroyed now.

[Ogedei]

Originally Posted by ParanoidAndroid

Comments:
-Damn, This workout is harder than it looks. Broke a sweat for the first time in a while. High rep squats=no fun
-Went a little light on some excersises as this was first workout.
-Tried Dextrose(Gatorade Powder) for first time PreWO--It really gave me a kick.(Although it didn't go very well w. chocolate whey)

Dude....

have you looked at HT1?

Squats 3x15, 30 seconds rest.

Followed by...

Deadlifts 3x15, 30 seconds rest.

Followed by

Superset with full rest (ie 30 seconds again)
split squats 3x15
step ups 3x15

It'll make that break in look easy.



Fortunately that's only every 4th B workout.

Og.

[twinsavsvikingsfan]

Get out there and run, dammit!!

Good luck finding that balance between lifting and running. I'll be watching.

[ParanoidAndroid]

New Rules of Lifting
Week 1,Day 3
Break In Phase

Running

200m/3:45 X6
60 sec rest between each run

Comments:
-Hamstrings were very sore today, probably from the deadlifts. They loosened up[ a bit after I started running, but I could feel them the whole time.
-Running was tough. I made my goal of 3:45 each time, but by a second or two. Next time I'll lower rest periods to 50 sec.
-Thanks Og for showing me what pain I will soon experience. I look forward to it

[ParanoidAndroid]

New Rules of Lifting
Day 1
Break In Phase
Workout A-2

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Squat
2x15x115

Superset
Static Lunge
2x15x25e(+10 lbs)

3 point DB Row (Arm Out)
2x15x30(+5 lbs)

Superset
Pushup
2x15xbw w. legs elevatedsteeper incline)

Swiss Ball Crunch
2x20x12.5(+2.5)

Comments:
-Good solid workout. Form was better on squats, felt it much more in glutes.
-Upped weights on every other lift. Lunges were a real challenge trying to keep balance, I got wobbly at one point.
-Tommorow will be HIIT, if DOMS permits.

[ParanoidAndroid]

New Rules of Lifting
Week 1, Day 5
Break In Phase

Running--HIIT

5 min warm-up jog
20 sec sprint/40 sec jogx12
7 min cooldown jog

Total Time:24 min

Comments:
-Legs feel way better today. Minimal soreness. It's awesome to be able to walk w/o pain again!
-Running went well today.

[ParanoidAndroid]

New Rules of Lifting
Week 1, Day 6
Break In Phase

SetsxRepsxWeight
e-Each Hand

Workout B-2

60 sec rest between all excersises

Deadlifts
2x15x130(+5 lbs)

Superset
Step-Up
2x15x25e(+10 lbs)

Dumbell One-Arm Shoulder Press
2x15x20

Superset
Close-Grip Lat Pulldown
2x15x135(Actual Weight is less, I'll get it next time)

Reverse Crunch
2x20xBW

Comments:
-Solid Workout. Deads felt good. Concentrated on keeping hte arch in my back. Helped me feel it more in my hams.
-I'm adjusting to the break in plan quickly. I'm no longer dead by the end.
-Step ups went well; as did rest of workout.
-2 more weeks of break in, 3 times a week.
-Time for an extended rest weekend;not lifting till tuesday.

[ParanoidAndroid]

New Rules of Lifting
Week 2, Day 3
Break In Phase
Workout A-3

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Squat
1x15x120(+5)
1x15x115

Superset
Static Lunge
2x15x25e

3 point DB Row (Arm Out)
2x15x30

Superset
Pushup
2x15xbw w. legs elevated(steeper incline)

Swiss Ball Crunch
2x20x15(+2.5)

Extra Work
BB Bench Press
3x4x125

Stationary Cycle-7 min.

Comments:
-Squats were tough today. My form was way off and I leaned forward too much. I have trouble sitting back and bending at the hips. I try to sit back, but I just can't. It doesn't work. I've heard elevating your heels helps with that. I need to try that or find a way to stretch/strenghten my hammies/glutes.
-Rest of the workout went ok. Rows are ready for an increase.

[ParanoidAndroid]

New Rules of Lifting
Week 2, Day 4
Break In Phase
Workout B-3

SetsxRepsxWeight
e-Each Hand



60 sec rest between all excersises

Deadlifts
2x15x135(+5 lbs)

Superset
Step-Up
2x15x25e

Dumbell One-Arm Shoulder Press
1x10x25(+5)
1x15x20

Superset
Close-Grip Lat Pulldown
1x11x155(+20 lbs)
1x15x135(Actual Weight is less, I'll get it next time)

Reverse Crunch
1x15xBW on incline bench
1x20xBW

Extra Work:
Deadlifts
3x1x195

Stationary Bike-5 min

Comments:
-Solid Workouts. Upped the weights on a couple of excersises and everything went well.
-Deadlifts were tough, but I cranked them out. I'm staying at this weight for now.
-Legs were crazy sore today, but I made it through. Tommorow is 800m split day.

[GG300]

I see you have found the joy off lower body workouts before a running day. Hopefully being younger you will be able to rebound very quickly after you have been at it for awhile. Good luck with your 5K training I am looking forward to my Thanksgiving Day run as well. I will have to stop back and compare times. I would be happy to get within 6 or 7 minutes of your finishing time.

[ParanoidAndroid]

New Rules of Lifting
Week 2, Day 5
Break In Phase

Football-45 min
(No Running)

Comments:
-Was planning on running today, but I played tackle football with some friends after school. Still got a good workout, my legs were dead afterwards. Also, whats the point of working out and running if you never use those skills?

[GG300]

Good call on bagging the WO. When you get a group together to play ball you got to go with it. You can always find time to squeeze in a WO.

[ParanoidAndroid]

New Rules of Lifting
Week 2, Day 6
Break In Phase
Workout A-4

SetsxRepsxWeight
e-Each Hand
60 sec rest between all sets

Squat
2x15x120(+1 set)

Superset
Static Lunge
2x15x25e

3 point DB Row (Arm Out)
2x15x35(+5 lbs)

Superset
Pushup
2x15xbw w. legs elevated

Swiss Ball Crunch
2x20x15

Extra Work:
Bench Press
2x5x125(+1 rep)
1x3x125

Deadlift
3x1x205(+10 lbs-PR)

Treeadmill Running
1 mile-10:00

Comments:
-Great workout. This workout has gotten much easier. It's not easy, but I don't feel dead at the end.
-Squats went well. I put 10 lb plates under my heels and it helped alot. I was able to go much lower.
-Lunges were hard--I was wobbly.
-Rows felt good.
-Hit new PR on the deadlift 205. Its fucking pathetic, but I'll keep working at it.
-Felt bad about not running this week so I threw in a mile at the end.
-One more week of break-in! Almost time for a real program
-4/5 mile run on sunday.

[ParanoidAndroid]

New Rules of Lifting
Week 3, Day 1
Break In Phase

Running-HIIT

5 min warm-up jog w. 3 sprints
90 sec sprint/90 sec jog x1-See below
8 min cool down walk

Comments:
-After my fist sprint, I felt pain in my right groin/inner leg area, so I stopped. Probabably from me not stretching before I started. I'll take it easy and see how it feels later.

[finboy]

Hey 'droid',

Just checked out your log for the first time. Nice work on the weights so far. As Og said, NROL is gonna kick your butt...in a good way. I've got a week off, then I start Fat Loss II.

Looks like you have a decent 5K time. Do you have a goal that you're working toward?

About your workout drink...I use the LemonLime Gatorade powder mixed with vanilla whey. That was the first combo I tried and haven't gotten tired of it yet!

Sorry about your Dolphins yesterday. WTF? Just because I'm in Texas doesn't mean I'm a Texans fan. Go Broncos!

Keep up the good work.
-fin

[ParanoidAndroid]

Fin--My 5k goal is 22:30, a half minute improvement.

Regarding the dolphins...It was painful to watch. It's been a rough start.
Thanks for checking in.

[ParanoidAndroid]

New Rules of Lifting
Week 2, Day 4
Break In Phase
Workout B-4

SetsxRepsxWeight
e-Each Hand

60 sec rest between all excersises

Deadlifts
2x15x135

Superset
Step-Up
1x15x30e(+5 lbs)
1x15x25e

Dumbell One-Arm Shoulder Press
1x10x25
1x15x20

Superset
Close-Grip Lat Pulldown
1x15x155(+4 reps)
1x10x155(Actual Weight is less, I'll get it next time)


Reverse Crunch
2x20xBW on incline bench(+5 reps)


Extra Work:
Deadlifts
1x1x215(+10 lbs-PR)

Stationary Bike-5 min

Comments:
-Workout went well.
-I felt weak on shoulder presses.
-10 more lbs till I reach my goal on deadlifts. I didn't look pretty today, but I got it up.
-This is the last week of break-in. 2 workouts left. I'll star HT on mon.