Neil's NROL

[kingkop182]

So here I am again… starting a new log.

Since my BOM log I and have tried and failed to stick to a program, having tried HGM and BBB. I’m going to give this logging business one last shot with NROL. I’ll be running through the ‘external beginner’ program starting off with 4 weeks of break-in.

At this stage my goal is simple: Stick with the full program all the way from starting break- in this evening to finishing Fat loss III 51 weeks later. I’m looking to improve something every workout but my main aim is just to stay on track with the program!!

In the past I failed to stick with a program for a number of reasons (some are pretty pathetic on reflection), but I have looked at the key ones and decided to make some ground rules.

• Workouts are to be scheduled in the evening - I’ve tried the whole getting up early thing and to be honest it doesn’t sit well with me. I either struggle to get up at all or I’m sluggish once into the gym. I have 100% respect for the people who have the discipline for this; I’ve just realized I’m not one of them.

• Just Do it – I’ve realized that I have a very bad habit - if things are not set right I find excuses not do something – e.g. if I forget my PWO shake/towel or other people are using the equipment I need, I’ll go for a swim instead and say I’ll do the weights tomorrow; invariably something else ‘crops up’ or goes wrong. So my new rule is just to get on with it, if I need to work in with people, so be it. If I forget my PWO shake or towel then I’ll do the workout and sort it once home.

• Have the routine with me at all times - I often take my workouts on a scrap of paper and scribble the weights as I go, my problem is that it either gets lost or I forget to record the weights. To counter this I wrote out the entire program yesterday went into work under the guise of dropping off some legal papers and bound it twice in the post room. One to keep in my gym bag at all times and a spare at home that I’ll fill in as a back up.

• Stick to the plan – This is simple, although some exercises are hard Alwyn put them there for a reason. I will not be modifying or skipping any exercises. On extremely busy gym days I may have to alter the order of the supersets so I can get it done but this will be kept to an absolute minimum.

So there we have it, at a shocking 192lbs I’m starting New Rules of lifting, and have my own ground rules to boot. Wish me luck.

[kingkop182]

Break in - Week 1 Workout A

ALL WEIGHTS IN KILOGRAMS

Squat = 2 x 15 x 20kg * edit 40.5 KG

superset full rest

Static Lunge = 2 x 15 x 10kg
Two Point DB Row -elbow out = 2 x 15 x 12.5 kg

Superset Full Rest

Pushup (on knees) 2 x 15 x BW
Swish Ball Crunch 2 x 15 x 15



Notes - I read other people's logs so knew this would be hard - my god it is. I was a total mess during the lunges. I've only recently done them much and although I find static easier than dymanic they still hurt big time.

Two questions -

1. Does anybody else suffer from their knees cracking during squats and lunges? I wouldn't say it hurt but i could certainly feel my right knee clicking.

2. It may sound like me trying to grap extra weight (i know my lifts are crappy) but do you count the weight of the 45lb bar for squats - if so i can add that to my pathetic 20kg lifts.

Overall happy with workout and looking forward to teh prgram as a whole

[luniz]

yes the bar weight counts. Good luck btw.

[ParanoidAndroid]

good luck Neil. NROL is great. Don't worry about the weights, it'll go up.

[kingkop182]

Cheers guys - looking forawrd to this

[kingkop182]

Day off went for a gentle swim

Comments = nice swim, however, i'm now in a mood.... I had tickets for teh Carling Cup 'soccer' game at Anfiled tonight (Liverpool Vs Arsenal). Finished my swim, raced into Liverpool for the game only for it to be cancelled 25 mins before Kick Off due to FOG!!!

[duffeymt]

Welcome to NROL, Neil. You're not too far behind me, but you cant trust me when I say this program is very rewarding...

[tasinquefield]

Good luck on NROL - I am sure you will be cursing Alwyn soon like everyone else has been!

Sucks about the soccer game - I'd love to see a live EPL game. Usually when I am home for lunch there is a game on - today I watched a little bit of West Ham vs. Man Utd.

[kingkop182]

Originally Posted by tasinquefield

Sucks about the soccer game - I'd love to see a live EPL game. Usually when I am home for lunch there is a game on - today I watched a little bit of West Ham vs. Man Utd.

It's the greatest sport there is, don't know why it hasn't taken off in the states - apart from younger school. I get the impression once people get into High school its more about "amercian football". I know the US tv companies don't like to show it as 45 mins without an ad break is commercial suicide to them.

[jruck37]

Nice work, Neil. Good luck with NROL.

[tasinquefield]

Originally Posted by kingkop182

It's the greatest sport there is, don't know why it hasn't taken off in the states - apart from younger school. I get the impression once people get into High school its more about "amercian football". I know the US tv companies don't like to show it as 45 mins without an ad break is commercial suicide to them.

Most of the stations now just run ads at the top of the screen. I just thing it is a little too slow moving for most people, plus they don't understand the game and the strategy involved.

[kingkop182]

Just realised I didn't log yesterday's Workout.


Fri 23 December - Break in - Week 1 Workout B

ALL WEIGHTS IN KILOGRAMS

Deadlift = 2 x 15 x 50.5 KG

superset full rest

Static Lunge = Step Up 2 x 15 x 12.5kg (Each Hand)
DB One Armn Shoulder Press= 2 x 15 x 10 kg

Superset Full Rest

Close Grip Lat Pull Down 2 x 15 x 35 Kg
Reverse Crunch 2 x 15 x BW


Observations - Firstly the on the Step Ups my grip suffered more than anything - I probably could have used more weight in terms on my legs but no way in terms of holding the weight for hat is effectively a 30 rep set (15 each leg)

Secondly I hope to increase the weight on most lifts - I think I was conservative because of teh 15 reps, so I hope to see some increase in numbers over the weeks

[L'ilJ]

Observations - Firstly the on the Step Ups my grip suffered more than anything - I probably could have used more weight in terms on my legs but no way in terms of holding the weight for hat is effectively a 30 rep set (15 each leg)

Neil, I found the same thing to be true. My hands and arms were killing me on the step ups (especially on the second side) while my legs felt pretty good.

[ParanoidAndroid]

Good work Neil, keep on chopping.

For the step ups, I use a barbell on my shoulders, just like a squat. I can use way more weight and challenge my legs more.

[kingkop182]

Today i went to do workout A for the second time but the main gym area was closed due to the heating system packing up. Managed to persuade the front desk into letting me take a couple of 10 kg DB into the yoga/spinnig studio. Tried to do the best I could whith what I had; total body W/O

[kingkop182]

HIIT today, set the treadmill to 2 degree gradient.

5 mins at 4.5 mph
**************************
45 seconds at 9 mph (although it was more like 35 by the time the treadmill had sped up)
1 min 4.5 mph

repeted 5 times
*******************
5 mins warm down

Then had a swim and stream room

[kingkop182]

Break in - Week 2 Workout A

ALL WEIGHTS IN KILOGRAMS

Squat = 2 x 15 x 45.5 kgs + 5kg

superset full rest

Static Lunge = 2 x 15 x 10kg
Two Point DB Row -elbow out = 2 x 15 x 15. kg +2.5 kg

Superset Full Rest

Pushup (on knees) 2 x 15 x BW
Swish Ball Crunch 2 x 15 x BW

Observations - Was really pleased to get the weight up on the sqaut and the DB rows. Overall it was a good workout - but I'm stil getting too short of breath (before doing the lunges i'd probably say i'm taking 75 secs rest instead of the 60 so I hope to improve this)

on a side note, the gym was absolutely packed, i reckon its all those people who know their going out tonight for new yrs eve

[kingkop182]

Tues 2nd Jan 2007 - Break in - Week 2 Workout B

ALL WEIGHTS IN KILOGRAMS

Deadlift = 2 x 15 x 55.5 KG + 5kg

superset full rest

Step Up 2 x 15 x 15 KG Bar better stlye (bar on shoulders)
DB One Armn Shoulder Press= 2 x 15 x 12.5 kg +2.5KG

Superset Full Rest

Close Grip Lat Pull Down 2 x 15 x 35 Kg
Reverse Crunch 2 x 15 x BW


Observations - Felt really good about this workout.

• Got in a really smooth grove for the deadlifts - I reckon I can increase it again next time.

• The step ups are alot easier with a bar (cheers PA) . Only problem is the bars are at one end of the gym and the blocks at the other, I was moving the blocks but an instructor said that they must stay 'in situ', so I lugged the bar down the gym instead:p

• Increased the shoulder press, the form went on the last few reps so my aim for next time is to keep near perfect form for all 15 with the same weight

The close grip pull downs will definitely be increased for next time.