Another NROL Log: Jamie's New Log of Lifting

[jruck37]

Thanks, John. I'm not too concerned... just a little annoyed with myself for letting my diet/sleeping habits get out of whack. That changes today.

[Mahler]

I hear you. I get the same way when things go wrong.

[jruck37]

New Rules of Lifting

Hypertrophy II: Workout C-8 10/27/07

*30 seconds rest between sets

Close-Grip Lat Pulldown (2x25)
87.5, 87.5
Barbell Shoulder Press (2x25)
45, 45

Wide-Grip Lat Pulldown (2x25)
75, 75
Dumbell Chek Press (2x25)
30x20, 30

Dumbell Hammer Curls (2x25)
15, 15 (each arm)

Upper Body Russian Twist (3x12)
BW, BW, BW

Cardio (Treadmill)

Time:12 Minutes
Distance: 1.35 miles
Pace: 8:53

Notes:

I'm glad to be done with the 25 rep sets for a while. H-III starts today. I'm looking forward to it. No rest week between the 2 programs, due to taking an unplanned rest week 3 weeks ago while I had a cold.

[K-Court]

Those 25-rep sets are a bitch. Plain and simple. Congrats on getting through H2, Jamie.

[jruck37]

Thanks, Rob!

[gregl515]

With Alwyn, you may be remembering those 25 rep sets fondly as you move forward.

[gobbla]

Good job finishing H2!

[jruck37]

New Rules of Lifting

Hypertrophy III: Workout A-1 10/29/07

*120 seconds rest between sets

Barbell Bent Over Row (6x4)
145, 145, 145, 150, 145, 145
Barbell Incline Bench Press (6x4)
145, 145, 150, 155, 165, 165

Mixed Grip Chin-up (6x4)
BW, BW, BW, BW, BW, BWx3
Barbell Push Press (6x4)
115, 115, 115, 125, 125, 125

Swiss Ball Crunch (3x15)
60, 60, 60

Notes:

• Good start to H-III.
• The spike up to 150 on the rows was due to using the same barbell for rows and bench. I forgot to remove the 2.5's. Surprisingly, that small amount of weight threw my form a little out of whack. So, I went back to 145.
• The power rack was in use when I did the push presses, so I had to clean the bar from the floor to get into starting position. I've never done any Olympic lifting, so I was a little nervous about my form and causing injury. They went up just fine, though... and made me think I'd like to do some Olympic stuff in the future.

[jruck37]

New Rules of Lifting

Hypertrophy III: Workout B-1 10/30/07

*90 seconds rest between sets

Heal Raised Back Squats, 1 and 1/4 (5x8)
135, 145, 145, 145, 145

Static Lunge (5x8)
60, 60, 60, 60, 60 (each leg)
Good Mornings (5x8)
95, 95, 95, 95, 105

Woodchop (3x15)
30, 30, 40 (each side)

Notes:

• This is a killer.
• 1 and 1/4 squats got me sweating immediately. It was a little awkward at 1st with my heels raised, but I got used to it.
• The Static Lunges were substitutes for Bulgarian Split Deadlifts. In BSD's, you're supposed to hold a loaded barbell between your legs and lunge forward. I tried for 5 minutes to figure out how to do them and then I subbed them out. Anybody else have trouble with these?
• Good Mornings were subbed for Split Good Mornings. Split Good Mornings call for using a step, which I did not have access to.
• The Woodchops were pretty easy. I'll up the weight next time.

[GG300]

Good Luck on H3. So whats your prediction on the big game this weekend? The bookies have your boys at a 5 point dog at home. I like the 56 point over.

[Mahler]

You're off to a great start. Good luck.

[jruck37]

Every time I get my hopes up, MSU loses. Oh wait, you're talking about the Colts.

I think the Colts will win. They're being overlooked. They've got a better defense and an offense that is just as capable as New England's. The Patriots haven't played any good teams besides the Cowboys, while the Colts have been beating quality opponents pretty easily, even with a lot of key guys missing games.

I'd definitely take the over, as well.

[jruck37]

Originally Posted by Mahler

You're off to a great start. Good luck.

Thanks, John!

[K-Court]

Good work, Jamie. Workout B looks like a real bitch. Nice push press numbers too. I'm jealous - I wish I had shoulders ....

[jruck37]

Thanks, Rob. My shoulders used to give me problems, but haven't in a long time... I've done less bench pressing and no dipping over the last couple years, so that probably helps.

Regarding workout B, I think I'm going to do more studying and maybe practicing the Bulgarian Split DL's with a broom before I try again. My hunch is that I'm just not doing them the right way.

[jruck37]

New Rules of Lifting

Hypertrophy III: Workout A-2 11/01/07

*60 seconds rest between sets

Barbell Bent Over Row (4x12)
115, 115, 115, 105
Barbell Incline Bench Press (4x12)
135, 125, 115, 105

Mixed Grip Lat Pulldown (4x12)
100, 100, 100, 100
Barbell Push Press (6x4)
70, 70, 50, 50

Dips (assisted) (4x12) (30 s)
-64, -56, -56, -64
Dumbell Cleans (4x12)
40sx6, 30sx10, 25sx10, 25sx10

Swiss Ball Crunch (3x15)
SKIPPED

Notes:

• This was an exhausting workout before I got to the dips and cleans.
• On the push presses, I was going to drop down to 60 for the 3rd set, but someone else was using the 60 lb barbell. The last few reps were still pretty challenging at 50, though.
• I've never done a set of cleans before, so I had no idea what weight would work best. I found that strength wasn't really the deciding factor, as much as endurance. (Very much like the push presses). The weight seemed to go up really easy the 1st 1/2 of each set, but I started to hit a wall at about 6 reps.
• Overall, a nice challenge. Next time, it should be a little smoother.

[BamaDave]

I can't believe you don't like those 25-rep sets!