Hi everyone. I'm a new member and I felt compelled to start logging my workouts. I thinks it's a great idea and it will be nice and interesting to see how my progression will come along.
I was very active as a teen...soccer, wrestling, so on...but have gotten out of that in my early and mid 20's. I'm 29 now and have decided to turn my lifestyle around. I have been eating cleaner and working out since early December. I can already see changes and I'm excited to see what NROL does for me! I was 5'8" and about 165...athletic, but not enough muscle and too much gut! I've definately made gains with my strength and size, as I've kept a written journal with my results, but not enough for me. I've since gone down to about 160 in the last 2 months, but my intensity and dedication hasn't been as strong as it should be.....but here's my chance! I play indoor soccer once a week, racquetball once a week, and I also try to space out a few more activities like interval running and HIIT in there. I like to keep my body guessing so it doesn't get used to a certain routine...as long as I'm keeping up my intensity with the running and sports I feel ok about that.
Squats
Set 1 - 15x115 - 60 Seconds rest
Set 2 - 15x115
- Nothing new here...I've been doing squats for a couple months, but I dropped my weight down today from 135 to 115 since I usually only do 10-12 reps. I'll raise this some next Workout A
Static Lunge
Set 1 - 15x65 - left leg
15x65 - right leg - 60 seconds rest
2 point DB row elbow out
Set 1 - 15x20 - right arm
15x20 left arm - 60 seconds rest
Static Lunge
Set 2 - 15x65 - left leg - (OUCH!!!!!!!!!!!!!!!)
15x65 - right leg - (WHY???!!!!!) - 60 seconds rest
2 point DB row elbow out
Set 2 - 15x20 - right arm
15x20 - left arm
- I've never done lunges before....wow....that's all I can say. I think I'm actually going back to just the bar next time. I was really struggling there!
- The rows were fine...I'll go up in weight to 25 next time.
Push up
Set 1 - 15xBW - 60 seconds rest
Swiss-ball crunch
Set 1 - 20xBW - 60 seconds rest
Push Up
Set 2 - 15xBW - 60 seconds rest
Swiss ball crunch
Set 2 - 20XBW
- Nothing new here either...I'll probably start doing 3 sets and maybe add a 25 pound plate next time. I'm used to doing 3 sets of 30 so I need to up this.
- Overall...this kicked my butt more than I though it would. Mostly due to the short rest time and the lunges. I'm going to do Fat Loss I after I do this for 2 or 3 weeks. I'll be at the gym doing this 3 days a week and doing interval training and HIIT/Sprints in the evenings between soccer and racquetball.
Cynic just posted a link in the training forum to Mike Robertson's latest article on lunges. If you've never done them before, it'd be a great article for you to read.
Ok...well I didn;t do much cardio last night, but we did go for a nice 2 mile walk or so with a quick pace. It was actually nice and kind of warm so it was refreshing. This morning though....wow. Those lunges really did a number on me. My quads, hams, glutes, and calfs are SORE!!! But, that means good things are ahead!!
WIll do some hard interval training tonight on the treadmill. Hopefully my legs won;t give out!
Well...I wanted to go run last night as it was my off day from the gym, but those lunges really did a number on me. I could barely walk upstairs last night. Today will be a full one though.
I'll be doing break-In B today at the gym and then I have an indoor soccer game. That always loosens me up!!
I was reading back through NROL and found out I was doing the lunges wrong. I was doing dynamic instead of static. So, in addition to using too much weight i was doing even harder lunges. Well....live and learn. I'd rather do something harder than easier though.
Deadlifts
Set 1 - 15x95 - 60 Seconds rest
Set 2 - 15x80
- Well...these were a lot harder than i thought they would be. I haven't done them before, so I wanted to work on my form and drop the weight....didn't drop it enough to even complete 2 sets so I had to drop it again to 80 pounds. We'll see how this one goes next time.
Step Up
Set 1 - 15x10 - left leg
15x10 - right leg - 60 seconds rest
- These weren't bad and I'll use more weight next time. I thought I would struggle more because of Monday's lunges and then todays deadlifts.
DB one arm shoulder press
Set 1 - 15x15 - right arm
15x15 left arm - 60 seconds rest
- Not bad either. I'll go up in weight next time.
Step Up
Set 2 - 15x10 - left leg
15x10 - right leg
DB one arm shoulder press
Set 2 - 15x15 - right arm
15x15 - left arm
Close Grip lat pulldown
Set 1 - 15x90 - 60 seconds rest
Reverse Crunch
Set 1 - 20xBW - 60 second rest
Close Grip lat pulldown
Set 2 - 15x90 - 60 seconds rest
Reverse Crunch
Set 2 - 20xBW
- This one seemed easier to do than the first one but that is probably only because the lunges killed me. I'll tackle those head-on on Friday. I feel good today, but kinda like it wasn't enough. I know when I get to fat loss I'll be wishing for these days, but....
Anyway, I did another set of 30 regular crunches and then did 2 sets of bench press.
Got the soccer game tonight, so we'll see how my lower body holds up!!!
That was a great game! We tied at 4 a piece but it was a fun game. I got some GOOD excercise in as I had to play almost the whole 50 minutes. We only had 1 sub, so I only got to rest for about 5 minutes the whole game.
Tonight is raqcuetball night so I get another good workout without having to hit the treadmill...that's always a good thing. Tomorrow it's back to Workout A so we'll see how the lunges do. My legs aren't so at all today so that's good.
Deadlifts
Set 1 - 15x95 - 60 Seconds rest
Set 2 - 15x80
Not to put any ideas in your head, but if you've never done deadlifts before, you'll likely see some fast increases here. Just make sure you maintain good form to protect your back and if it gets sore, I mean aching sore, call it there. You're breaking down the muscle too fast and bringing yourself closer to a catastrophic failure.
On the lunges, yeah, the soreness will last a week or two.
Welcome to JPs and NROL. Great fitness community here and NROL is full of kick-your-ass routines. Have fun!
-fin
__________________ I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.
-- Zachary Taylor, 12th U.S. President, 1849-1850
Squats
Set 1 - 15x95 - 60 Seconds rest
Set 2 - 15x105
- I couldn't do the same weight or even more than usual squats today. The 15 rep thing kills me, but that's good! We'll work up slowly on this.
Static Lunge
Set 1 - 15x40 - left leg
15x40 - right leg - 60 seconds rest
2 point DB row elbow out
Set 1 - 15x25 - right arm
15x25 left arm - 60 seconds rest
Static Lunge
Set 2 - 15x30 - left leg -
15x30 - right leg - 60 seconds rest
2 point DB row elbow out
Set 2 - 15x25 - right arm
15x25 - left arm
- The lunges killed me today and i even dropped the weight down! I didn;t think i was gonna make it!
- Rows were fine today even though i went up in weight. We'll see how these progress. Side note....my knees were buckling while I was doing the rows...damn lunges!
Push up
Set 1 - 15xBW - 60 seconds rest
Swiss-ball crunch
Set 1 - 30xBW - 60 seconds rest
Push Up
Set 2 - 15xBW - 60 seconds rest
Swiss ball crunch
Set 2 - 30XBW
- I upped the crunches to 30 and finally started to feel the burn. I like 30 better. I also did another set of 30 swiss ball crunches after the last.
- Did some bench work also...10x95 - 10x105 - 10x115 - 5x125.
- I was really stoked about my bench numbers. When i first started working out 2 1/2 months ago I could barely do 95 pounds...I can definately tell my strength has gone up. That last set of 125 was just to see if I could do it and I'm excited that I did it even after 3 other sets before it.
- I'll get some running and stuff done this weekend and hit Workout B on Monday!!
Welcome to JPs and to the Training Log Forum. It's always great to see someone doing my favorite program. NROL is amazing. You should get great results.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Here's Monday's workout. I wasn't really feeling like I had ANY energy yesterday, so I'm just glad I was able to put in a full workout. I would've liked my intensity to have been better though!
NROL - Break-In
Workout B
Deadlifts
Set 1 - 15x85 - 60 Seconds rest
Set 2 - 15x85
- I met my weight in the middle and had better succes with doing all the reps like I should. I'm still feeling these hard, but I know it will get easier. I'll look to up the weight my second set on Friday.
Step Up
Set 1 - 15x10 - left leg
15x10 - right leg - 60 seconds rest
- These weren't bad today, but I'm still trying VERY hard not to push up with the opposite foot. Tough, but I'm getting it!
DB one arm shoulder press
Set 1 - 15x15 - right arm
15x15 left arm - 60 seconds rest
- I could've gone up to 20 pounds, but I didn;t want to push it since I was feeling real lethargic. Next time!
Step Up
Set 2 - 15x10 - left leg
15x10 - right leg
DB one arm shoulder press
Set 2 - 15x15 - right arm
15x15 - left arm
Close Grip lat pulldown
Set 1 - 15x90 - 60 seconds rest
Reverse Crunch
Set 1 - 20xBW - 60 second rest
Close Grip lat pulldown
Set 2 - 15x80 - 60 seconds rest
- I tried the triangular bar on the pulldowns, but I couldn;t get a good grip. Does anyone know if that's any better than just using the regular bar with a close grip? I'm open for suggestions. I had to drop the weight because my wrists were hitting the round extruded ends of the bar...was I using the right one?
Reverse Crunch
Set 2 - 20xBW
- I started my protein supplements on Monday, so I'm very interested to see if any added results show up from that. I'm sure they will have to, since I know I wasn;t getting NEAR ENOUGH protein in my diet.
- I also did some extra crunches and a little bench press work, but I felt so weak and tired that it was probably unproductive. I fell better today, so tomorrow should be better.
- I went running last night also...5 minute warm up, 20 minutes of hard interval work, and a 5 minute cooldown. I'm doing the same tonight.
Thanks for all of your input and encouragement....I really mean it!
Alright...I got my run in last night. 5 minute warm up...20 minutes hard interval training and a 5 minute cooldown. It feels good to do this every day.
Welcome aboard Jesse! I too was a Mens Health transplant, I love this board. You should get all the help you need here. Enjoy NROL, I am getting my ass kicked by it right now.
Squats
Set 1 - 15x95 - 60 Seconds rest
Set 2 - 15x105
- I'm slowly raising this weight while I continue to go deep enough. Squata are feeling better.
Static Lunge
Set 1 - 15x30 - left leg
15x30 - right leg - 60 seconds rest
2 point DB row elbow out
Set 1 - 15x20 - right arm
15x20 left arm - 60 seconds rest
Static Lunge
Set 2 - 15x30 - left leg -
15x30 - right leg - 60 seconds rest
2 point DB row elbow out
Set 2 - 15x25 - right arm
15x25 - left arm
- I took another step back on my weight for the lunges and my form feels a lot better. i think from this baseline I can start to step it up while keeping my form right.
- The rows were fine...I went up on the last set.
Push up
Set 1 - 15xBW - 60 seconds rest
Swiss-ball crunch
Set 1 - 20xBW+10lbs - 60 seconds rest
Push Up
Set 2 - 15xBW - 60 seconds rest
Swiss ball crunch
Set 2 - 20XBW+10lbs
- Feelin good! I've got a soccer game tonight so that will be fun!
Close Grip lat pulldown
Set 2 - 15x80 - 60 seconds rest
- I tried the triangular bar on the pulldowns, but I couldn;t get a good grip. Does anyone know if that's any better than just using the regular bar with a close grip? I'm open for suggestions. I had to drop the weight because my wrists were hitting the round extruded ends of the bar...was I using the right one?
New member - started NROL today!!!
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