R's NROL

[RobLL]

I started my log with a report of breakin and Fat Loss, but somehow got in on training discussions, but here is my start of Strength 1-A

Squats reps were 6-1-6-1-12-20 wts 115-135-125-145-125-125
Outside of the fact that I got exhausted on FL2 and 3, I guess my squat wts at 90-100 were kind of wussy.

Bulgarian Split Squats and Stepups, two super sets
reps 15 each leg for both. used 20 lb and then 25. I actually did the first before squats because squat rack was being used (unusual)

2 Supersets, back extension and swiss ball crunch (with 8 lb wt) 10 each

Unlike FL I was able to do running intervals after this.

[RobLL]

Chin ups 5 sets: 6,1,6,1,and 10-12 I did: 3,1,3,2,0
In all cases after doing as many as I could I finished with pull downs at 180 lb, my bodyweight is 190. 180 second rests

Bar Bell Shoulder press 5 sets: 6 at 95.b,1 at 105,,6 at 95,1 at,110 ,and 10-12-did 10 at 85 lb. Guessed at wts, and must have been lucky because just managed to do all exercises. 180 second rests

Superset, full rests 120 seconds
Dumbbell bench press 2 sets 6-8 reps 40 lb per hand, both times, did a couple more reps

Widegrip cable seated row: 2 sets at 6-8 reps; did 8 each time, wts, 140 and 160.



Lower body Russian Twist 2 sets, ten reps to each side.

Ran out of time, or could have done intervals. Gym closed.

[RobLL]

Oops, somehow I did D when I was suppose to do B, anyway here it is.
Superset
Bar Bell Bench Press, never had done these before
6,1,6,1, (10-12) 95, 115, 115, 135, 115. For the last few sets wts were right

Barbell bent over row
6,1,6,1,(10-12) 80, 100,90, 3@110, 12@90 back was a little stressed, but otherwise felt like I could go higher

---------

2 super sets 6-8 reps 120 sec rest
Close grip lateral pull down Did these at 190 lb (bw)
DB Shoulder press Couldn't do 50 or 45 lb, but did 4 40lb each on the first, and 8@35 on the second. I think I will ask someone to load 45s on me next time.
----------

Lower body Russian twist, 2 sets of 10 reps, 90 sec rest

Finished with HIIT on upright cycle, 40 sec fast, 75 sec slow

[RobLL]

Well, this was the first time I have ever done deadlifts in a strength mode, before it was either trying to get form in order, or surviving the fatloss workouts.

Deadlifts 301, 180 second rests six sets
6- 1- 6- 1- 10 to 12 - 15 to 20
100lb-115-110-135wow still easy so did 2@145 - 12 @110- 20 at 100

3 supersets 8-10 reps 311 0/90 sec rests
Romanian Deadlifts 110 pounds
Static lunges with BB, use squat rack 75 LB

2 supersets 10 reps 222 90 sec rest all
Goodmornings lightly loaded bar, use squat rack 65 lb
Incline reverse crunch, these were hard, bench was not working well

[RobLL]

I finished C with 9 laps each HIIT running and walking. About 4 minutes of fast. I am doing less because about three weeks ago I pulled/cramped something in the middle of my hamstring. Didn't feel any pain at all today, ran just a little on the slow side. So walked faster on my slow ones

[RobLL]

Kind of fun to start my second round of Strength I, with A of course. And this time I will do B second. Anyway
Squats 301, 180 second rest, reps followed by last week's weight, and then today's
6, reps 115, today 135
1, rep 135, 150
6, 125, 135- decided I could have gone higher
1, 145, 155 again I could have gone higher
10, 125, 135 next round I will go for 12 reps at this weight
15, 125, 135 next round I will go for 20 reps at this weight

3 Supersets 15 reps each leg. 311 0/90 sec rest
Bulgarian Split Squats last week 20, 25, I didn't remember to do three
Used 30 lb first two, only could do 12 and 11 reps, 25lb last set did 10 reps
Step Ups
Did 15 per leg with 30 lb first two sets, 10 reps with 25 lb the third set

2 Supersets ten reps 222 90 sec rest all
Back Extensions
Swiss ball crunch, used 10 lb weight reaching behind head.

Finished with HIIT upright cycle, 35 seconds fast, 85 seconds slow, 6 sets
I was beat by the end, couldn't do anymore HIIT

[RobLL]

Deadlift 301 180 sec. rest 6 sets of :
6@120 lb (130 next time)
1@150 (160 next time)
6@125
1@155
12@110
20@100

SHOCK: other people wanting to share squat rack, and not for arm curls! As always we all accommodated.

3 Supersets, 8-10 reps 311 0/90 sec. rest
Romanian deadlifts @110 lb (same as last time)
Static Lunges 90 lb (up from 75)

2 Supersets 10 reps, 222 90 sec. rest
Good Mornings @ 70 lb (up 5 from last time)
Incline reverse crunch

Too tired for HIIT

[EdChap]

Nice work, Rob! Keep it up.

[finboy]

Hi Rob,

Don't mean to offend in any way, but you are moving some serious weights for a guy over 65! Very inspirational. At 48, I'm a relative newbie (under 2 years) to weight lifting. How long have you been doing it?

-fin

[RobLL]

Originally Posted by finboy

Hi Rob,

Don't mean to offend in any way, but you are moving some serious weights for a guy over 65! Very inspirational. At 48, I'm a relative newbie (under 2 years) to weight lifting. How long have you been doing it? -fin

Ed, Fin - thanks

Started with machine wts 3 or 4 years ago, then added a class a couple years ago. Started NROL earlier this year, and it is now my main program.

[gregl515]

You're 65? That gives me something to shoot for.

[RobLL]

I must have flunked remedial filing clerk in some previous incarnation, remember, self, aBcd, aBcd -anyway....

Superset 311 180 sec. rest 5 sets
Barbell Bench Press
6@120
1@ did 1@140,1@145
6@125, next time 130
1@, just barely 2@150, next time 155
10-12@ 125, did not quite get to 9
Barbell bentover row
6@100 next time 110
1@120
6@100
1@ did 2@125
10-12@ 100

2 Supersets 6-8 reps 311, 120 rest
Close grip Lat. pulldown 190/180
DB shoulder press 40e

Lower Body Russian Twist 2 10 reps 101 90 sec. rest

Did running intervals after a short rest.

Greg - actually 66 1/2

[RobLL]

This is 'chin ups' day. In school despite beings one of the strongest, never could do these, but never to late to start again.
Super Set 311 180 sec. rest Five sets of each
Chin ups (finished with pull downs at 180 for whatever I didn't do)
6, did 4 PR, previously 3
1, pull down at 210 and 220
6 did 4
1@230 just barely
10-12 @ 190 pull down (hard)
Bar Bell Shoulder Press
6@ 105/last 4 95
1@115
6@100
1@ failure at 120 and 115 Oh well
10-12@85 same as last time

2 Supersets 6-8 reps 311, rest 120
DB Bench Presses 40 and 45PR
Wide seated cable row 160

2 sets, 10 each side lower body Russian Twists

No HIIT, it Thanksgiving Eve a holiday.

[RobLL]

Squats 301 180 sec. rest
6@140 PR +5, next time 145
1@160 PR + 10
6@140
1@165PR +15
10-12 @ 140 did 12, two more and 5+pounds
15-20 @135, last time did only 15

3 Supersets Somehow forgot and did only 2, but with the weights I used I was shot by the time I finished. 311 rest 0/90 sec
Bulgarian Split Squats 15 each leg @ 30 lb, PR last time only did 11 or 12
Step ups 15 each let, with 30 lb.

2 Supersets 222 rests 90sec 10 reps
back extensions
Swissball crunches 16 lb, up 6

[RobLL]

Had a lot of difficulty choosing weights, about half were wrong. I suspect that Strength 1 being my first go at heavier free weights it may just be inexperience. Also used gym in another city, all equipment was a little different. And I notice that I am getting tired enough that I am having trouble with the arithmetic on the weights. Gad

Superset 311 180 sec. rest 5 sets
Barbell Bench Press
6@130 PR +5
1@155 PR +5
6@130
1@155 just barely
10-12@ 125, needed help unloading, bench was different.
Barbell bent over row
6@110 PR +10
1@did 3@125
6@ did 8@110
1@ did 12 at 130 want to confirm that weight were right next time
10-12 figured I already did 'em

2 Supersets 6-8 reps 311, 120 rest
Close grip Lat. pulldown 190/180 last time, this time 187/175 note wt down both times on 2nd set
DB shoulder press 40e last time, this was benched in error, standing I did 6 at 35e (40 was busy), not sure I could have done 40 anyway.

Lower Body Russian Twist 2 10 reps 101 90 sec. rest

swimming intervals warmup 100M, three fast 50s with slow 50s in between. Tired

[RobLL]

Haven't worked out since Sunday (today is Wed.), every set resulted in a personal record. Felt good, enough energy at end to do HIIT, don't know why 'it rocked'.

Deadlift 301 180 sec. rest, 6 sets of :
6@ did 8@130 PR +10
1@ did 2@160 PR +10
6@ did 8@135 PR +5
1@ did 2@ 165 +5
12@ 125
20@115 hard

3 Supersets, 8-10 reps 311 0/90 sec. rest
Romanian deadlifts @ 115 PR +5
Static Lunges @ 100 PR +10

2 Supersets 10 reps, 222 90 sec. rest
Good Mornings @ 75/80 PR +5, +5 again
Incline reverse crunch

HIIT, this time ran 10 sets (indoor track is 14 laps per mile), at about 23 sec. +/- fast, and walk a slow one

[RobLL]

'chin ups' day.
Super Set 311 180 sec. rest Five sets of each
Chin ups
6, did 5, pause 1, PR, previously 4
1 added weight +25 PR
6 did 5, pause 1
1 +25
10-12 @ 190 pull down, not hard
Bar Bell Shoulder Press
6@ did 3@100, 3@90, last time 95/100
1@115
6@90
1@115
10-12@ did 7, pause then 2 @ 95; did 10@85 last time.

Did not mean to go up 10 pounds.


2 Supersets 6-8 reps 311, rest 120
DB Bench Presses 45e and 50e, PR +5
Wide seated cable row 160/170

2 sets, 10 each side lower body Russian Twists

Extra
Felt good, did a few tries at Pull ups, one almost complete, and three or four more starting in the up position and coming down; Incline bench reverse crunches

HIIT did 9 running sets, 1 fast, one walk, about 2/3rds mile each

[finboy]

Nice workouts Rob. This last 'D' workout looks very intense. You've got some good upper body strength going. Not sure I could manage HIIT after each of these!

Keep up the good work.
-fin

[RobLL]

unexpected night off. Sunday evening is never busy at the gym, so like to go down and monopolize the squat rack. Turned out this was annual staff Xmas party. I had noted it on my mental calendar last week, but obviously skipped a cog. So went shopping at Wmart instead.

Should I feel guilty for those 22 grams of carbs (Dove Dark Chocolate), I enjoyed on the way down. And, when I go down tomorrow to make up, will it be a sin to have a second pre-work out carb dose?

[RobLL]

Squats 301 180 sec. rest
6@ 150 PR +10
1@ 165 PR +5
6@ 150
1@ 170 another PR +5
10-12 @ 150 PR +10
15-20 @ 140 PR +5

After a great session with squats, started off at 35e, and too low a bench for BSS, finished but in no shape to continue. After rests went to 30e, and did all except last 5 BSS on left leg. Went down to 25e, got a higher bench for BSS, and finished all. Rested longer and more generally.
3 Supersets 311 rest 0/90 sec
Bulgarian Split Squats 15 each leg
Step ups 15 each
At this point, WAS WEARY WEAK WOBBLEY

2 Supersets 222 rests 90sec 10 reps
back extensions
Swissball crunches 18 lb, up 2

No HIIT today.