Duffeymt's NROL

[duffeymt]

NROL Program

Personal Stats

Age: 25

Height: 6'2"

Weight: 216

Break In Program
Day1 - 10/17/06

Workout A
Squat

• 1x15 115 lbs.
• 1x15 115 lbs.

Super Set
Static Lunge

• 1x15 65 lbs.
• 1x15 55 lbs.

Two Point Dumbbell Row with Elbow Out

• 1x15 15 lbs.
• 1x15 22.5 lbs.

Super Set
Push Up

• 1x15 Bodyweight
• 1x15 Bodyweight

Swiss Ball Crunch

• 1x20 Bodyweight
• 1x20 Bodyweight

[ParanoidAndroid]

welcome and congradulations on starting NROL. It's a very good program. Do you know which program you're doing after the break-in?

[duffeymt]

Thanks! Yes, although I don't like to think I am a beginner, I am following Lifter #1. I have been lifting for a few years, but can't claim I have been doing the right moves with correct form using the appropriate periodization while eating right. I expect some significant gains through such a well designed and strict program as NROL as my priorities have been straightened and my motivation has been lifted with this book. I plan on doing FL1 and FL2, and then decide then to either continue with FL3 or go to the Hypertrophy programs. After the lunges in workout A of the Break In, the only time my legs have ever felt like that was during a 10K run after biking 40K through huge rolling hills! Pain! I have a feeling this will be a painful experience.

[finboy]

Good luck with NROL. The Fat Loss workouts are definitely challenging and do their job well!
-fin

[duffeymt]

Break In Program
Day 2 - 10/19/06

Workout B
Deadlift

• 1x15 135 lbs.
• 1x15 135 lbs.

  *Form was solid throughout, try 145 lbs. next Workout B

Super Set
Step-Up

• 1x15 30 lbs.
• 1x15 40 lbs.

  *Try 50 lbs. next Workout B

Dumbbell One Arm Shoulder Press

• 1x15 15 lbs.
• 1x15 20 lbs.

  *Try 25 lbs. next Workout B

Super Set
Close Grip Lat Pulldown

• 1x15 115 lbs.
• 1x15 112.5 lbs.

Reverse Crunch

• 1x20 Bodyweight
• 1x20 Bodyweight

[duffeymt]

Break In Program
Day 3 - 10/23/06

Workout A
Squat

• 1x15 125 lbs.
• 1x15 125 lbs.

Total Volume = 3750

Super Set
Static Lunge

• 1x15 60 lbs.
• 1x15 60 lbs.

Total Volume = 1800

Two Point Dumbbell Row with Elbow Out

• 1x15 25 lbs.
• 1x15 25 lbs.

Total Volume = 750

Super Set
Push Up

• 1x15 Bodyweight
• 1x15 Bodyweight

Swiss Ball Crunch

• 1x20 Bodyweight
• 1x20 Bodyweight

[Mahler]

Welcome aboard and good luck with NROL.

[finboy]

Looking good. You've got some nice numbers going on the squats and deadlifts. Will you be moving into one of the Fat Loss workouts after Break-in? Or do you have something else in mind?
-fin

[Ogedei]

They all say congratulations.

let me paraphrase for them.

Welcome to the "We hate Alwyn" club. Soon you will not believe you are willingly allowing that man to torture you this way.



Congrats on starting the NROL and the log!

[duffeymt]

Thanks guys. At this point I will be moving into the fat loss programs after the break in program, but that may change depending on how I feel. I may do fat loss 1 and then move into hypertrophy then back to fat loss 2 and then into strength, but we'll see how my progress goes.

[ParanoidAndroid]

Originally Posted by Ogedei

Welcome to the "We hate Alwyn" club. Soon you will not believe you are willingly allowing that man to torture you this way.

hahaha. True, the workouts will kick your ass, but you'll be happy you did them when you finish.

Good luck on FL!

[duffeymt]

Break In Program
Day 4 - 10/25/06

Workout B
Deadlift

• 1x15 145 lbs.
• 1x15 145 lbs.
  
  Total Volume = 4350
  
  
  Try 150 lbs. next Workout B

Super Set
Step Up

• 1x15 50 lbs.
• 1x15 50 lbs.
  
  Total Volume = 1500
  
  
  Try 60 lbs. next Workout B

Dumbbell One Arm Shoulder Press

• 1x15 25 lbs.
• 1x15 25 lbs.
  
  Total Volume = 750
  
  
  Try 30 lbs. next Workout B

Super Set
Close Grip Lat Pulldown

• 1x15 112.5 lbs.
• 1x15 112.5 lbs.
  
  Total Volume = 3375

Reverse Crunch

• 1x20 Bodyweight
• 1x20 Bodyweight

[finboy]

You are well on your way to handling the next step - Fat Loss I. Nice work.

[duffeymt]

Thanks Fin, I am looking forward to it, yet dreading it at the same time. I love this program.

[ParanoidAndroid]

Numbers are looking good...Good luck w. FL!

[duffeymt]

Break In Program
Day 5 - 10/27/06

Workout A
Squat

• 1x15 135 lbs.
• 1x15 135 lbs.

Total Volume = 4050

Super Set
Static Lunge

• 1x15 65 lbs.
• 1x15 65 lbs.
  *Needed to rest at 9 for 30 seconds, then finished the set.

Total Volume = 1950

Two Point Dumbbell Row with Elbow Out

• 1x15 27.5 lbs.
• 1x15 27.5 lbs.

Total Volume = 825

Super Set
Push Up

• 1x15 Bodyweight
• 1x15 Bodyweight

Swiss Ball Crunch

• 1x20 Bodyweight
• 1x20 Bodyweight

[sona]

Hi, Duffy~ I've just come across your log, and glad I did. I'm just finishing up the Break-In workouts myself, so it's great to find another fellow sufferer!

Question: I take it that the weights you show on lunges and step-ups represent barbell weight? I ask because I'm using dumbbells, so I was trying to visualize your weight totals--either 60 lbs. on the BB or 60-lb. DBs (60 lbs. each?? ) or 30-lb. DBs for 60 lbs. total? 'Course, either way, you're hauling a lot of weight!

I plan to move on to FL II next, see if I survive the first few WOs.

Good luck, Duffy!

Sona

[duffeymt]

Hey Sona, thanks for checking out my log, and I am glad we're on the same schedule. How many workouts did you do for break-in of each A and B? Are you skipping Fat Loss 1?

The weight I show for the static lunges is barbell weight, the bar plus a ten pound plate on each side for a total of 65 pounds. The weight for step-ups is total, and I use dumbbells, so I am holding a 25 pound dumbbell in each hand as I step up, for a total of 50 pounds.

Good luck on FL2, I may join you and skip FL 1 as well. We'll see.

[Mahler]

Nice. You are already showing some gains.

Keep up the good work.