Had my first workout today and phew, what a workout. It really kicked my butt. I was going to do 3x a week instead of 2, but I think I will stick with 2, at least for right now.
The first and third triad weren't too bad, felt good. However, triad 2 is the killer one. I was winded on the end of each set. I think I need to work on my form in that triad, as my lower back was aching.
all sets weight/reps
HGM Phase 1, Week 1 Day 1 Triad A:
DB Bench Press - 25/15 25/15 25/12
Deadlift - 95/15 95/15 95/12
DB Pullover - 25/15 25/15 25/12
Triad B:
Squat - 105/15 95/12
BB Bent Over Row - 75/15 75/12
DB Lunges - 8/12 8/12
As you can see, I could only do 2 sets for Triad B. I will hopefully go 3 sets next time or the time after. I was just too winded for a third set of that today.
Can't wait to see what kind of results this may bring. Will probably lift again on Friday this week, wish me luck...
I have not decided yet. I am going to follow it for at least the first few phases. I have the NROL book now, but it may take me awhile to read through that and get that setup. More than likely, I will do it for the year, just to see it out to the end and see what I come out like at the end.
Good stuff. There are a few here who have done the whole program (Mahler, laxcdn and a few others) so you will have plenty to look to for insights on it. I only finished the first 3 phases but I did enjoy it.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Good luck with the HGM program, baron. I did it a few years ago and have repeated phase 1 since (call me a masochist! ) It is a really great program and phase 1 definitely kicks your ass. No question. Like OG said, there's lots of guys around here who have done HGM if you have any questions.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Good start baron. I aslo finished HGM, and like Rob have done a few phases again. Unlike him, I am not a masochist, but it gets your blood flowing and your heart pumping for sure. It was really satisfying doing the WHOLE program and sticking with it for a year. For myself, just seeing what challenge the next pahse would bring became a good motivator. I also like that I did not need to "think" about what woutine was next.
Good start. You might want to think about dropping the weight a bit ESPECIALLY IF YOUR BACK IS SORE) and concentrate on your form on your deads and squats, as these will always be your bread and butter exercises. Another comment, on the 12-15 rep range is your are shooting for a weight that you can do all three sets 12 times. Then when you have worked your way up to 15 reps for ALL three sets, then up the weight. Hope this helps and good luck!
__________________
Peter
After all, diamonds are a girl's best friend…
It was really satisfying doing the WHOLE program and sticking with it for a year.
Plus you got to meet me ....
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Thanks for the info diamond, I will have to adjust my weights next time and see where I am.
I did my cardio this morning, first time doing HIIT, so wasn't sure how it would go. Felt pretty good, was definitely ready to be done by the end of it. I did 5 min warmup, then 15 minutes of 15 sec intervals followed by 60 sec rest period. This is what I found online, so if I am doing it wrong, please, call me out.
Haven't decided if I want to lift again tomorrow or wait for Friday for that. Is HIIT recommended 2 days in a row? That might help me make my decision.
Alright, I'm back now. My daughter got about 6 hours of sleep last week which means I got even less. So I am going to chalk up last week as a rest week and the first workout I did as a trial run. Today was the true start of my HGM log.
I had a good day today at the gym. I had to swap in leg press for the squat, as my ankles were hurting me when I got to the gym and didn't want to risk the squat. They are better now, so I will switch back to the squat next time. Below is what I was able to do.
Week 1 Day 1 - Weight: 255 Triad A DB Bench Press - 30/15 30/12 30/12
Deadlift - 115/12 115/12 115/12
DB Pullover - 30/12 30/12 30/12
Triad B Leg Press - 270/12 270/12 270/12
BB Bent Over Row - 100/12 100/12 100/12
DB Lunge - 8/12 8/12 8/12
OK, sorry I did not post yesterday. I had a really long, bad day at work and then a test that night for my Econ class. Fun filled day...At least my workout was good yesterday. Here's what I did.
Week 1 Day 2 Triad A DB Bench Press - 30/15 30/12 30/12
Deadlift - 115/12 115/12 115/12
DB Pullover - 30/12 30/12 30/12
Triad B Squat - 105/12 105/12 105/12
DB Bent Over Row - 30/12 30/12 30/12
DB Lunge - 8/12 8/12 8/12
baron trys to become buff_baron...
) It is a really great program and phase 1 definitely kicks your ass. No question. Like OG said, there's lots of guys around here who have done HGM if you have any questions.
Linear Mode
