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Old 11-01-2007, 06:14 PM   #211 (permalink)
Biskit
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I've never had my body fat %age done either. My gym has the calipers, I have to set up an appointment one day soon myself.

FLI has been ok so far. I am sore today in my upper body which is funny because at first it was my lower body. I guess all those deadlifts in workout B along with the pulldowns etc.

It has been fun to see changes here too. I need new pants cause the old ones are a bit baggy! Which is a good thing!

I'll be checking in on you.
Deb
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Old 11-01-2007, 07:03 PM   #212 (permalink)
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nice deadlifts. You might want to try a few more warmup sets
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Old 11-01-2007, 09:21 PM   #213 (permalink)
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Quote:
Originally Posted by bigDman View Post
nice deadlifts. You might want to try a few more warmup sets
Hey BigD, thanks. I don't list my lift-specific warm-up sets, but for deads, I'll start with 135x5, 185x4, 225x3 and then go to my workout. This is after some mobility work...it has helped a lot more than when I used to go straight to the main sets with no warm up whatsoever.
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Old 11-05-2007, 09:12 PM   #214 (permalink)
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Strength 1 Completed!!
11/05/07

Workout D-4

Warmup

Inside Out/MM Stuff...

Supersets
Chin Ups
  • 1x06 Bodyweight
  • 1x01 Bodyweight + 45 lbs.
  • 1x5.5 Bodyweight + 25 lbs.
  • 1x01 Bodyweight + 47.5 lbs.
  • 1x10 Bodyweight

Barbell Shoulder Press
  • 1x06 115 lbs.
  • 1x01 140 lbs.
  • 1x06 120 lbs.
  • 1x01 145 lbs.
  • 1x10 100 lbs.

Straight sets
Dumbbell Bench Press
  • 1x6 140 lbs.
  • 1x4 140 lbs.

Straight sets
Wide Grip Cable Seated Row
  • 1x8 80 lbs.
  • 1x6 80 lbs.
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Old 11-05-2007, 09:15 PM   #215 (permalink)
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So far I have finished NROL Break-In, Fat Loss 1, Fat Loss 2, Hypertrophy 1, Hypertrophy 2, and Strength 1. The Program calls for Fat Loss 3 next to finish it up, but I don't think my goals are fat loss right now. I think I might start over but go with Lifter #2 (HT 1, HT2, ST1, ST2, HT3, FL1, FL2).
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Old 11-09-2007, 05:10 PM   #216 (permalink)
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HIIT
11/07/07

Bike
3 minute warmup (Level 3)

8 Intervals -
30 second Sprint (Level 10)
1 minute Recovery (Level 3)

3 minute cool down (Level 3)
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Old 11-09-2007, 05:11 PM   #217 (permalink)
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HIIT
11/08/07

Run
3 minute warmup (5.5 mph)

8 Intervals -
30 second Sprint (9.3 mph)
1 minute Recovery (5.5 mph)

3 minute cool down (5.5 mph)
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Old 11-09-2007, 05:12 PM   #218 (permalink)
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HIIT
11/09/07

Run
3 minute warmup (5.5 mph)

9 Intervals -
30 second Sprint (9.4 mph)
1 minute Recovery (5.5 mph)

3 minute cool down (5.5 mph)
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Old 11-14-2007, 11:05 PM   #219 (permalink)
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Nice progress. Way to stick with it.

Cheers!
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Vik's self-indulgent Training Log
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Old 11-15-2007, 09:04 AM   #220 (permalink)
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Finished Lifter 1 regimen and moving to Lifter 2 to try and build some more mass.

Hypertrophy 1
11/12/07

Workout A-1

Warmup

Inside Out/MM Stuff...

Supersets
Incline Dumbbell Bench Press
  • 1x5 130 lbs.
  • 1x5 130 lbs.
  • 1x5 130 lbs.
  • 1x5 130 lbs.
  • 1x5 130 lbs.
Cable Seated Row
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
Supersets
Dumbbell Shoulder Press
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
Wide Grip Lat Pulldown
  • 1x5 70 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 70 lbs.
Supersets
Barbell Close Grip Bench Press
  • 1x5 135 lbs.
  • 1x5 135 lbs.
  • 1x5 135 lbs.
  • 1x5 135 lbs.
  • 1x5 135 lbs.
High Pull
  • 1x5 85 lbs.
  • 1x5 85 lbs.
  • 1x5 85 lbs.
  • 1x5 85 lbs.
  • 1x5 85 lbs.
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Old 11-16-2007, 09:25 AM   #221 (permalink)
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Hypertrophy 1
11/15/07

Workout B-1

Warmup

Inside Out/MM Stuff...

Straight Sets
Squats
  • 1x10 200 lbs.
  • 1x10 200 lbs.
  • 1x10 200 lbs.
  • 1x10 185 lbs.
Straight Sets
Deadlift Shrugs
  • 1x10 185 lbs.
  • 1x07 185 lbs.
  • 1x10 185 lbs.
  • 1x07 185 lbs.
Supersets
Bulgarian Split Squat
  • 1x10 Bodyweight + 30 lbs.
  • 1x10 Bodyweight + 30 lbs.
  • 1x10 Bodyweight + 30 lbs.
  • 1x10 Bodyweight + 30 lbs.
Step Ups
  • 1x10 Bodyweight + 30 lbs.
  • 1x10 Bodyweight + 30 lbs.
  • 1x10 Bodyweight + 30 lbs.
  • 1x10 Bodyweight + 30 lbs.
Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
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Old 11-16-2007, 06:22 PM   #222 (permalink)
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Looking good. I was interested in the way you moved the programs around to reflect your goals. Neat to see them laid out like that in a program.

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Old 11-18-2007, 12:44 AM   #223 (permalink)
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Quote:
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Looking good. I was interested in the way you moved the programs around to reflect your goals. Neat to see them laid out like that in a program.

mel
Thanks Mel! Nice fish you got there...
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Old 11-18-2007, 09:25 PM   #224 (permalink)
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Hypertrophy 1
11/16/07

Workout A-2

Warmup

Inside Out/MM Stuff...

Supersets
Dumbbell Incline Bench Press
  • 1x15 110 lbs.
  • 1x15 110 lbs.
  • 1x10 100 lbs.
Cable Seated Row
  • 1x15 42.5 lbs.
  • 1x15 50 lbs.
  • 1x15 50 lbs.
Supersets
Dumbbell Shoulder Press
  • 1x14 50 lbs.
  • 1x14 45 lbs.
  • 1x10 45 lbs.
Wide Grip Lat Pulldown
  • 1x15 42.5 lbs.
  • 1x15 42.5 lbs.
  • 1x15 50 lbs.
Supersets
Close Grip Bench Press
  • 1x15 85 lbs.
  • 1x15 85 lbs.
  • 1x12 85 lbs.
High Pull
  • 1x15 65 lbs.
  • 1x15 65 lbs.
  • 1x15 65 lbs.
Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
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Old 11-20-2007, 11:57 PM   #225 (permalink)
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Hypertrophy 1
11/20/07

Workout B-2

Warmup

Inside Out/MM Stuff...

Straight Sets
Squats
  • 1x5 245 lbs.
  • 1x5 235 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
Straight Sets
Deadlift Shrugs
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
Supersets
Bulgarian Split Squat
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
Step Ups
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
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Old 11-28-2007, 04:17 PM   #226 (permalink)
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Hypertrophy 1
11/27/07

Workout A-3

Warmup

Inside Out/MM Stuff...

Supersets
Dumbbell Incline Bench Press
  • 1x10 110 lbs.
  • 1x10 110 lbs.
  • 1x10 110 lbs.
  • 1x10 110 lbs.
Seated Cable Row
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
Supersets
Dumbbell Shoulder Press
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
Wide Grip Lat Pulldown
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
Supersets
Barbell Close Grip Bench Press
  • 1x10 105 lbs.
  • 1x10 105 lbs.
  • 1x10 105 lbs.
  • 1x10 105 lbs.
High Pull
  • 1x10 75 lbs.
  • 1x10 75 lbs.
  • 1x10 75 lbs.
  • 1x10 75 lbs.
Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
HIIT
Treadmill
Warm Up: 3 min @ 3.5
Intervals: 5 intervals @ 3.5/9.5 (45 sprint, 1 min recovery)
Cool Down: 3 min @ 3.5
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Old 12-03-2007, 07:18 AM   #227 (permalink)
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Congrats on completing HT1 and moving on to HT2. Keep up the good work.
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Old 12-11-2007, 02:06 PM   #228 (permalink)
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Hypertrophy 1
12/11/07

Workout B-3

Warmup

Inside Out/MM Stuff...

Straight Sets
Squats
  • 1x15 150 lbs.
  • 1x15 150 lbs.
  • 1x15 150 lbs.
Straight Sets
Deadlift Shrugs
  • 1x15 150 lbs.
  • 1x12 150 lbs.
  • 1x15 135 lbs.
Supersets
Bulgarian Split Squats
  • 1x15 20 lbs.
  • 1x15 20 lbs.
  • 1x15 Bodyweight
Step Ups
  • 1x15 20 lbs.
  • 1x15 Bodyweight
  • 1x15 F
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Old 12-12-2007, 09:21 AM   #229 (permalink)
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Hypertrophy 1
12/12/07

Workout A-4

Warmup

Inside Out/MM Stuff...

Supersets
Dumbbell Incline Bench Press
  • 1x5 140 lbs.
  • 1x5 140 lbs.
  • 1x5 140 lbs.
  • 1x5 140 lbs.
  • 1x5 140 lbs.
Seated Cable Row