Duffeymt's NROL - Page 2 - JP Fitness Forums

finboy · 11-07-2006, 09:15 PM

Quote:

Originally Posted by BadDog

A belated welcome to our nightmare!

Looks like you're already making progress.

What he said. It can be pretty brutal. Hang in there and you'll be fine.

Homefry287 · 11-08-2006, 05:37 AM

Awesome job man! Keep up the good work!!!

duffeymt · 11-08-2006, 07:48 AM

Hey Homefry, long time no see! Welcome to JP Fitness. This place will treat you right. I look forward to seeing your log.

duffeymt · 11-09-2006, 07:01 PM

Break In Program Completed!
Day 10 11/09/06

Workout B

Deadlift

1x15 165 lbs.

1x15 165 lbs.

Total Volume = 4950

Super Set
Step Up

1x15 55 lbs.

1x15 55 lbs.

Total Volume = 1650

Dumbbell One Arm Shoulder Press

1x15 35 lbs.

1x15 35 lbs.

Total Volume = 1050

Super Set
Close Grip Lat Pulldown

1x15 120 lbs.

1x15 120 lbs.

Total Volume = 3600

Reverse Crunch

1x20 Bodyweight

1x20 Bodyweight

I successfully completed the Break In program and I am on to a week of rest and recovery, one of great need! I will move onto Fat Loss 1 starting either late next week or early the following week. I plan on doing some HIIT sessions and some plyometrics to stay somewhat active over the next 10 days. Until then, thanks for reading and I'll report back after day 1 of FL1. Enjoy!

ParanoidAndroid · 11-09-2006, 07:03 PM

congrats on finishing break in! enjoy your off week, you've earned it.

duffeymt · 11-21-2006, 08:18 PM

Welcome back! I am starting Fat Loss 1 after a solid week and a few extra days off from the Break In Program. Workout A did not seem too demanding, but we'll see if that's true as the weight goes up.

Fat Loss 1
Day 1 11/21/06

Workout A

Super Set
Squat

1x15 135 lbs.

1x15 135 lbs.

1x15 135 lbs.

Total Volume = 6075

Cable Seated Row

1x15 100 lbs.

1x15 100 lbs.

1x15 100 lbs.

Total Volume = 4500

Super Set
Supine Hip Extension

1x15 Bodyweight

1x15 Bodyweight

1x15 Bodyweight

Dumbbell Push Press

1x15 30 lbs.

1x15 30 lbs.

1x15 30 lbs.

Total Volume = 1350

Super Set
Rotational Lunge

1x15 40 lbs.

1x15 40 lbs.

1x15 40 lbs.

Total Volume = 1800

Swiss Ball Crunch

1x15 Bodyweight

1x15 Bodyweight +12 lbs.

1x15 Bodyweight +12 lbs.

sona · 11-22-2006, 12:05 PM

Hi, Duffy! Welcome back--looks like a great kickoff for FL I.

Are you doing any of the metabolic overdrive cardio after the WOs?

Oh--I also had a stupid question. What does the "volume" figure represent? weight? time? reps?

What does it help you know about your WO progress?

Hope you enjoy the new routine!

--Sona

duffeymt · 11-22-2006, 03:08 PM

Hi Sona! I haven't done any of the post workout cardio yet, but I plan incorporating them either after the workouts or on my off days.

The volume is just a number, but what it represents is great knowledge when comparing one workout to another. Basically, I am taking how many reps I do for each set and multiplying it by the weight for that set. For example, 3 sets of 15 for squats at 135 pounds each rep of every set is the same as 45x135 = 6075. Next time I do workout A, I know I need to beat total volume of 6075. Well, it's easy to think, 'just add some weight and you'll beat it'. Which is correct, but it's extremely useful when you change set/rep parameters, like going from 10 sets of 3 to 5 sets of 5. Its a lot harder to know if you did more or less 'volume' between the two workouts because you are using different weight with different set/rep schemes. In the end, volume will tell you what exercise yielded a record or not, you always want volume to be higher than the previous.

duffeymt · 11-27-2006, 02:50 PM

Fat Loss 1
11/26/06

Workout B-1

I accidentally super setted the mixed grip lat pulldowns and the dead lifts right away, so I stuck with it and just swapped them for the incline BP's. After the second set of BSS and Incline BP's, I had to lay down on the ground for 5 minutes trying to control myself and hold in anything that was trying to come out of my stomach. I couldn't talk. I couldn't even continue. This is brutal. I will mark this one up to Alwyn, that bastard! I will treat my next workout B as B-1.

Super Set
Deadlift

1x15 155 lbs.

1x15 155 lbs.

1x15 145 lbs.

Total Volume = 6826

Mixed Grip Lat Pulldown

1x15 100 lbs.

1x15 100 lbs.

1x15 100 lbs.

Total Volume = 4500

Super Set
Bulgarian Spilt Squats

1x15 25 lbs.

1x15 20 lbs.

F

Total Volume = 675

Dumbbell Incline Bench Press

1x15 65 lbs.

1x15 65 lbs.

F

Total Volume = 1950

sona · 11-27-2006, 06:19 PM

Wow--it sounds as though this WO really kicked your--well, knocked you out!

I had that feeling today (my last FL II WO) with those BSS/OH presses supersetted with chins. All of a sudden I wasn't just heaving for breath, I was turning green!

I wish there were something I could swallow before my WO that would deal with nausea. (Frankly, I think I should stop working out in the evening--too many meals in me, digesting.)

Quote:

The volume is just a number, but what it represents is great knowledge when comparing one workout to another. Basically, I am taking how many reps I do for each set and multiplying it by the weight for that set. For example, 3 sets of 15 for squats at 135 pounds each rep of every set is the same as 45x135 = 6075. Next time I do workout A, I know I need to beat total volume of 6075. Well, it's easy to think, 'just add some weight and you'll beat it'. Which is correct, but it's extremely useful when you change set/rep parameters, like going from 10 sets of 3 to 5 sets of 5. Its a lot harder to know if you did more or less 'volume' between the two workouts because you are using different weight with different set/rep schemes. In the end, volume will tell you what exercise yielded a record or not, you always want volume to be higher than the previous.

Thank you, thank you for taking the time to explain this. It's a really good concept, and one that I haven't seen before in anyone's logs...not the way you lay it out. I like the idea!

Good luck with the next round, Duffy~

--Sona

duffeymt · 11-28-2006, 05:54 PM

Fat Loss 1
11/28/06

Workout A-2

Super Set
Squat

1x15 145 lbs.

1x15 145 lbs.

1x15 145 lbs.

Total Volume = 6525

Cable Seated Row

1x15 105 lbs.

1x15 105 lbs.

1x15 105 lbs.

Total Volume = 4725

Super Set
Supine Hip Extension

1x15 Bodyweight

1x15 Bodyweight

1x15 Bodyweight

Dumbbell Push Press

1x15 60 lbs.

1x15 60 lbs.

1x15 60 lbs.

Total Volume = 2700

Super Set
Rotational Lunge

1x10 40 lbs.

1x15 24 lbs.

1x15 24 lbs.

Total Volume = 1120

Swiss Ball Crunch

1x15 Bodyweight plus 20 lbs.

1x15 Bodyweight plus 20 lbs.

1x15 Bodyweight plus 20 lbs.

duffeymt · 11-30-2006, 06:18 PM

Fat Loss 1
11/30/06

Workout B-2

Super Set
Deadlift

1x15 150 lbs.

1x15 150 lbs.

1x15 150 lbs.

Total Volume = 6750

Dumbbell Incline Bench Press

1x15 65 lbs.

1x15 65 lbs.

1x15 65 lbs.

Total Volume = 2925

Super Set
Bulgarian Split Squat

1x15 24 lbs.

1x15 24 lbs.

1x15 24 lbs.

Total Volume = 1080

Mixed Grip Lat Pulldown

1x15 105 lbs.

1x15 105 lbs.

1x15 112 lbs.

Total Volume = 4830

Super Set
Romanian Deadlift

1x15 115 lbs.

1x15 115 lbs.

1x15 115 lbs.

Total Volume = 5175

Swiss Ball Crunch

1x15 Bodyweight + 25 lbs.

1x15 Bodyweight + 25 lbs.

1x15 Bodyweight + 25 lbs.

sona · 12-01-2006, 11:27 AM

Looks so solid, Duffey--don't you think so? Gains, too. How do you feel about the routine so far?

Also wondering: Do you have trouble keeping your station for the squat/cable row supersets? I know I would. Part of my stress in working out has to do with how to hang on to my stations when I superset between two biggies. I don't like the anxiety.

Best, sona

duffeymt · 12-01-2006, 12:22 PM

Hey Sona, thanks for checking out my logs, always nice to see that. I love the routine so far, I have never done such an intense workout before. It really made me think back to all my old routines and how little I actually would sweat or how I never dreaded what was next! I love it.

I workout in a pretty busy gym, and at a pretty busy time. I too do not like it when there are supersets of exercises that require you to use two pieces of equipment. Fortunately for me, it never seems like many people use the two squat racks we have, so I usually have that all to myself. I just leave my towel, locker key and drink right there so no one comes up and unracks my weight. We also have a few stations for lat pulldowns, so that hasn't been an issue yet. Never be afraid to ask someone to jump in when they are done. It may offset your rest periods, but it won't kill you.

duffeymt · 12-02-2006, 05:21 PM

Fat Loss 1
12/02/06

Workout A-3

Super Set
Squat

1x12 155 lbs.

1x12 155 lbs.

1x12 155 lbs.

Total Volume = 5580

Cable Seated Row

1x12 115 lbs.

1x12 115 lbs.

1x12 115 lbs.

Total Volume = 4140

Super Set
Supine Hip Extension

1x12 Bodyweight + 10 lbs.

1x12 Bodyweight + 10 lbs.

1x12 Bodyweight + 10 lbs.

Dumbbell Push Press

1x12 65 lbs.

1x12 65 lbs.

1x12 65 lbs.

Total Volume = 2340

Super Set
Rotational Lunge

1x12 30 lbs.

1x12 30 lbs.

1x12 30 lbs.

Total Volume = 1080

Swiss Ball Crunch

1x12 Bodyweight + 35 lbs.

1x12 Bodyweight + 35 lbs.

1x12 Bodyweight + 35 lbs.

duffeymt · 12-05-2006, 06:05 PM

Fat Loss 1
12/05/06

Workout B-3

Superset
Deadlift

1x12 160 lbs.

1x12 160 lbs.

1x12 160 lbs.

Dumbbell Incline Bench Press

1x12 80 lbs.

1x12 80 lbs.

1x12 80 lbs.

Superset
Bulgarian Split Squat

1x12 30 lbs.

1x12 30 lbs.

1x12 30 lbs.

Mixed Grip Lat Pulldown

1x12 115 lbs.

1x12 115 lbs.

1x12 115 lbs.

Superset
Romanian Deadlift

1x12 135 lbs.

1x12 135 lbs.

1x12 135 lbs.

Swiss Ball Crunch

1x12 Bodyweight + 35 lbs.

1x12 Bodyweight + 35 lbs.

1x12 Bodyweight + 35 lbs.

duffeymt · 12-05-2006, 06:08 PM

I decided to stop tracking volume. I wasn't doing anything with the number and got some feedback that it really isn't an indication of progression between different set/rep schemes.

These workouts are getting easier when going from 3x15 to 3x12. I need to increase the weight even more next time to keep the intensity up.

BadDog · 12-06-2006, 08:52 PM

Tracking volumn might not mean much with all the changes in NROL but it sure looks impressive

.

Good work you're doing!