Another NROL Log: Jamie's New Log of Lifting

[jruck37]

Originally Posted by gobbla

that's cause you're DOING them

[Mahler]

Jamie,
Nice improvements. Those high rep sets are killer. Way to go.

[jruck37]

Thanks, John. I wouldn't mind the 15 rep sets if I had more time between them. The 30 second rest periods are what really wipe me out in that workout.

[jruck37]

New Rules of Lifting

Hypertrophy I: Basketball 1/17/07

7 games of 5-on-5 in 1.5 hours. I'm tired.

[jruck37]

New Rules of Lifting

Hypertrophy I: Workout B-5 1/19/07

(90 second rest periods)

Squats: 135x5, 155x5, 175x5, 185x5, 195x5 +10 lbs last 3 sets

Deadlift Shrugs: 135x5, 155x5, 185x5 +10 lbs, 185x5, 195x5 +10 lbs

Bulgarian Split Squats: 50x[5, 5, 5, 5, 5] (each leg) +10 lbs each set
Step-Ups: 110x[5, 5, 5, 5, 5] (each leg) +10 lbs each set

Reverse Crunch: BWx[15, 15, 15]

Good workout. The BSS's are starting to come along a little better.

[jruck37]

New Rules of Lifting

Hypertrophy I: Workout A-6 1/20/07

(60 second rest periods)

DB Incline Bench: 110x[10, 10, 9, 7] +10 lbs each set
Cable Seated Row: 125x[10, 10] +10 lbs 112.5x[10, 9]

DB Shoulder Press: 70x[10, 10, 8 +2 reps], 60x10 +10 lbs
Wide Grip Lat Pulldown: 112.5x[10, 10, 9], 100x10

BB Close-Grip Bench Press: 135x10, 115x10, 115x8 +2 reps, 95x10
High Pull: 50x[10, 10, 0, 0]

Swiss Ball Crunch: BWx[ 15, 15, 15]

I had an upset stomach during this workout. I can only blame myself for eating Arby's last night.

[jruck37]

New Rules of Lifting

Hypertrophy I: Workout B-3 1/22/07

(30 second rest periods)

Squats: 135x15, 135x15, 135x15

Deadlift Shrugs: 95x[15, 9, 8] -40 lbs each set

Bulgarian Split Squats: 20x[15, 15, 15 +1 rep] (each leg)
Step-Ups: 50x[15, 15, 15] (each leg)

Reverse Crunch: BWx[15, 15, 15]

This is the workout that killed me a couple weeks ago. I scaled back big time ont he DL shrugs. I think that on the shrug motion, I may be swaying and pulling with my back a little too much, instead of pulling straight up with my shoulders.

I think this is the hardest workout of H-1... by far.

[jruck37]

New Rules of Lifting

Hypertrophy I: Running 1/23/07

Tonight, I began my training for the Mini Marathon in May. Not a great start, but I think I'll be able to pick it back up pretty quickly. I did 1.75 miles on a treadmill in 20 minutes. There was quite a bit of walking involved. For some reason, treadmills kill my calves.

[twinsavsvikingsfan]

[jruck37]

Don't worry, Jim. I'll be ready.

[twinsavsvikingsfan]

I know you will.

[jruck37]

New Rules of Lifting

Hypertrophy I: Basketball 1/24/07

4 games of 3-on-3 in 1 hour

We only had 7 guys show up tonight... So, no full court running.

Oh yeah, by the way... We went to the doctor today for the 20 week ultrasound... It's a girl!!! This was a very happy day.

[Cynic]

Congratulations on the upcoming daughter.

[jruck37]

Thanks, Cynic. We've been on cloud 9 all week!

New Rules of Lifting

Hypertrophy I: Workout A-7 1/26/07

(90 second rest periods)

DB Incline Bench: 140x[5, 5, 5, 5, 5] +10 lbs
Cable Seated Row: 150x[5, 5, 5, 5] 137.5x5 +10 lbs sets 2-4

DB Shoulder Press: 100x[5, 5, 5, 5 +1 rep, 4]
Wide Grip Lat Pulldown: BWx[5, 4.5] +40 lbs 150x[5, 5, 5]

BB Close-Grip Bench Press: 155x[5, 5, 5, 5, 5] +10 lbs
High Pull: 100x[5, 5, 5, 5, 5]

Swiss Ball Crunch: BWx[15, 15, 15]

As you can see, I'm making the most progress on the low rep workouts. This is probably my best routine in H1. My arms are already sore.

[Mahler]

Now that you will be having a little girl, you have to stay fit to protect her. From the looks of your progress, daddy is going to be a real hunk.

[jruck37]

Originally Posted by Mahler

Now that you will be having a little girl, you have to stay fit to protect her. From the looks of your progress, daddy is going to be a real hunk.

Thanks, John. Hopefully, I can build up enough muscle to keep the boys away when the time comes.

[jruck37]

New Rules of Lifting

Hypertrophy I: Running 1/27/07

Distance: 2.04 Miles
Time: 21 Minutes 57 Seconds
Pace: 10:43 per Mile

This was the 1st time that I ran with the Nike+ that I got for Christmas. Pretty cool device for only $25.00. It should be able to help me track my progress fairly well. One thing that I noticed immediately from the graph on the website was that I came out a little too fast and gradually got slower, until I stopped at the 1 mile mark and walked for a couple minutes. Hopefully, this will help me adjust my pace and come out a little more slow and steady next time. That should help in the long run (and on the long runs ). I crack myself up.

[gregl515]

Congratulations on your pending daughter! You are making excellent progress on this workout.