Another NROL Log: Jamie's New Log of Lifting

[jruck37]

New Rules of Lifting

Break-In Program: Workout B2 12/20/06

(60 second rest periods)

Straight Sets
Deadlifts: 165x15, 165x12 +10 lbs each set

Supersets

Step-ups: 70x15, 70x15* (35 DB's in each hand) +10 lbs each set
DB 1-Arm Shoulder Press: 35x13 +5 lbs , 30x15*

Supersets
Close Grip Lat Pulldown: 125x15, 112.5x15 -12.5 lbs 2nd set
Reverse Crunches: BWx20, BWx20

* denotes each leg/arm.

I'm starting to get into a rhythm. The 1st set of DL's felt great. So did the step-ups. These 15 rep sets are still tearing me down pretty quickly, which is why it makes sense to keep the workouts shorter. I wouldn't have anything left if I had another exercise to do after all of that.

[jruck37]

New Rules of Lifting

Break-In Program: Workout A4 12/22/06


(60 second rest periods)

Straight Sets
Squats: 155x15, 155x15

Supersets

Dynamic Lunge: 60x15, 60x0*
2-Point DB Row, Elbow Out: 30x15, 30x0* -5 reps 1st set

Supersets
Pushups: BWx15, BWx15
Swiss-Ball Crunches: BWx20, BWx20

* denotes each leg/arm.

It's been a while since I updated this thing. I was in a hurry because I was leaving for Michigan afterwards. So, I cut the 1st superset short. I think I realized why my back was giving me fits during the rows. I may have been leaning forward on the tail end of my squats and, thus wearing out my lower back early in the workout. The bent-over rows only aggrivated it.

[jruck37]

New Rules of Lifting

Break-In Program: Workout B4 12/26/06

(60 second rest periods)

Straight Sets
Deadlifts: 165x15, 165x15 +3 reps 2nd set

Supersets

Step-ups: 80x15, 80x15* (40 DB's in each hand) +10 lbs each set
DB 1-Arm Shoulder Press: 35x15 +2 reps, 35x12* +5 lbs

Supersets
Close Grip Lat Pulldown: 120x15, 120x15
Reverse Crunches: BWx20, BWx20

* denotes each leg/arm.

This workout was done in a Gold's Gym in Kankakee, IL, while visiting my in-laws for Christmas. I lifted there when I was in college. Good times. Although, they charged me $10 for a guest pass. Merry Christmas!

[jruck37]

New Rules of Lifting

Hypertrophy I: Workout 1 1/1/06

(90 second rest periods)

DB Incline Bench: 120x[5, 5, 5, 5, 5]
Cable Seated Row: 137.5x[5, 5, 5, 5, 5]

DB Shoulder Press: 90x [5, 5, 5, 5, 5]
Wide Grip Lat Pulldown: 137.5x[5, 5, 5, 5, 5]

BB Close-Grip Bench Press: 135x[5, 5, 5, 5, 5]
High Pull: 90x[5, 5, 5, 5, 5]

Swiss Ball Crunch: BWx[ 0, 0, 0]


For future reference: Don't go to the gym at 1:00 PM on New Year's Day. I was supposed to do 3 seperate supersets in this workout, but it was impossible yesterday. The gym was packed. This is a really long workout. I finished my last set of high pulls at about 57 minutes and decided to skip the crunches.

Overall, I feel pretty good about this workout. I hadn't done any bench press since October, so my chest is as sore as all of the New Year's Resolutioners.

Side note: My new job started today. It was a good day and I'm looking forward to it, but I get the creeping suspicion that a lot of people work long hours. Hopefully, this doesn't affect my workout schedule. As of right now, I plan on lifting after work and just dealing with the January crowds.

[OldGuy]

You're pressing 120 lb DB's?

[jruck37]

Nope... 120 lbs total = 60 lb DB's.

That would be pretty cool, though.

[Mahler]

Looking good, my man. H1 is killer. Like you, I always list total weight when using DBs unless it is a unilateral exercise.

[OldGuy]

Originally Posted by jruck37

Nope... 120 lbs total = 60 lb DB's.

That would be pretty cool, though.

It sure as hell would. 60's are pretty cool too.

[hard_rox]

Just read thru your log, Jamie. Nice job on the break-in workouts. I just started them monday. Very similar weights, very similar comments. LOL

Good luck with H1 and the new job.

[jruck37]

Thanks, guys. My 2nd workout did not go quite as smoothly as the 1st one did. In fact, it was my worst showing in years...

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New Rules of Lifting

Hypertrophy I: Workout B-1 1/2/06

(60 second rest periods)

Squats: 135x10 (Warm-up), 185x8, 175x10, 165x10, 155x10

Deadlift Shrugs: 135x10, 135x4, 135x[0, 0]

Bulgarian Split Squats: 20x[10, 10, 0, 0]
Step-Ups: 40x[10, 0, 0, 0]

Reverse Crunch: BWx[0, 0, 0]

Sadly, my lower back started acting up AGAIN. I stopped after the failed DL shrugs to stretch for about 5 minutes, but it came back on the ensuing superset. I think I am still going too heavy on the squats. Apparently, the 2 months I took off (while job hunting) zapped the strength in my legs... to the point that I can probably bench more than I can squat. This lack of strength probably has me leaning too far forward, which has me "feeling the burn" in my back for a half hour after doing squats.

With all that said, I am just going to suck it up and go really light on squats for the next few weeks. I think the distractions of a crowded new gym might be leading me to be a little careless with my form, too.

[gobbla]

one bad workout doesn't mean a thing.

gett'er done

[jruck37]

New Rules of Lifting

Hypertrophy I: Workout A-2 1/6/06

(30 second rest periods)

DB Incline Bench: 80x[15, 15], 70x15
Cable Seated Row: 87.5x[15, 15, 12]

DB Shoulder Press: 50x[15, 10], 40x9
Wide Grip Lat Pulldown: 87.5x[15, 10], 75x13

BB Close-Grip Bench Press: 85x[15, 12], 65x15
High Pull: 45x[15, 12, 12]

Swiss Ball Crunch: BWx[ 0, 0, 0]

This workout is deceptively hard. The 30 second rest periods make recovery nearly impossible, even at such low weights... Very challenging.

You may notice that I have started a trend of skipping the ab work. Just as I finished the high pulls, I ran into a guy that I used to work with. We talked for about 10 minutes, and after that I didn't really care about doing crunches. I'm not too concerned.

Anyway, this workout was a good follow-up to the disaster of Wednesday.

[jruck37]

New Rules of Lifting

Hypertrophy I: Workout B-2 1/7/07

(90 second rest periods)

Squats: 135x5, 155x5, 165x5, 175x5, 185x5

Deadlift Shrugs: 135x5, 155x5, 175x5, 185x5, 185x5

Bulgarian Split Squats: 40x[5, 5, 5, 5, 5] (each leg)
Step-Ups: 100x[5, 5, 5, 5, 5] (each leg)

Reverse Crunch: BWx[15, 15, 15]

This one went a little better than my 1st leg workout. I kept the weights pretty conservative, but I feel like I made some progress. My right quad is abnormally sore, but I don't think it's a real issue.

Oh yeah... I finally did some ab work, too.

[twinsavsvikingsfan]

Hey Jamie, getting any running in?

Nice workouts. I'm starting FL 1 this week and I'm kind of dreading the BSS that everyone always talks about. What did you think of them?

[jruck37]

Jim-
I have not been running. Not much motivation yet. My motivation to run is usually the fear that I won't be able to run a race. That won't kick in for another month or so.

Regarding the bulgarians: As you can see, I have taken it easy on them so far. They're pretty tough for me, balance-wise. Strength-wise, I could probably handle a lot more weight, but I would probably fall over in the process. They remind me of the 1-leg squats that I used to do in BOM.

[twinsavsvikingsfan]

Is that 40 across your back or 2 40 pound DBs?

[jruck37]

It's actually two 20 LB DB's. I am pretty sure that I'd fall over doing bulgarians with weight on my back.