Drew's NROL and TRI Log - Page 3 - JP Fitness Forums

drew · 05-23-2007, 08:23 PM

Wednesday May 23, 2007

Fat Loss II
Workout B.1 (60 second rest intervals)

A1. Snatch-Grip Deadlift - 3 x 12 x 155
A2. T-Push Up - 3 x 12 x BW

B1. Bulgarian Split Squat w/ OH Press - 3 x 12 x 15
B2. Pullups - 3 x 12 x BW

C1. Romanian Deadlifts w/ Bent-Over Row - 3 x 12 x 95
C2. Lower-Body Russian Twist - 3 x 20 x BW

D. Pushups Plus - 3 x 20 x BW

Same thing goes for this workout...some of the weights I chose were a little light, but I preferred it that way since I was doing several exercises for the first time. No need to sacrifice form for a few extra pounds. Still a killer workout (especially superset B with those damn bulgarian split-squats)!!!

drew · 06-08-2007, 06:56 PM

Friday June 8, 2007

Fat Loss II
Workout B.3 (45 second rest intervals)

A1. Snatch-Grip Deadlift - 3 x 10 x 185
A2. T-Push Up - 3 x 10 x BW + 15

B1. Bulgarian Split Squat w/ OH Press - 3 x 15 x 22.5
B2. Pullups - 3 x 10 x BW

C1. Romanian Deadlifts w/ Bent-Over Row - 3 x 10 x 105
C2. Lower-Body Russian Twist - 3 x 20 x BW

drew · 07-23-2007, 11:51 AM

Monday July 23, 2007

OK, I know it looks like I haven't done shit since my last post here, but I actually have done everything except post it in my log.

I went on to finish FL II AND FL III! Speaking of FL III...it was FUCKING HARD! I'm glad I did it though.

This week will consist of a MWF bodyweight routine just for the heck of it along with the usual running, biking, and swimming. I will start Hypertrophy I next Monday, and I'm looking forward to it.

I guess you could call this hiatus a bit of an experiment...My lifts increased incredibly during the time I posted on this log, but only moderately during the past month and a half where I was not posting. That is a true testament to how important it is to log your workouts and monitor your progress...LESSON LEARNED.

drew · 07-23-2007, 08:54 PM

Monday July 23, 2007

Full-Body Bodyweight Routine (1 week)

A1. Explosive Pushups 3 x 20
A2. Inverted Rows 3 x 15

B1. Pullups 3 x 15, 14, 11
B2. Handstand Pushups 3 x 10, 9, 6

C. One-Legged Squats 3 x 12

D1. Reverse Crunches 3 x 20
D2. Vacuum's 3 x 90 seconds

This was a pretty solid workout, and my wife did it with me. She did very well considering it was her first time performing many of these exercises. She liked it too, so I think this bodyweight routine could become a good one for her.

I am only doing this routine for this week (MWF), and then I will start NROL Hypertrophy I on next Monday.

Tomorrow morning will be some HIIT.

Later.

drew · 07-25-2007, 10:07 AM

Tuesday July 24, 2007

HIIT
Total Time: 34:22
Intervals: 8 45s intervals
Rest: 2:15

I started out with 2 miles steady state and then began my HIIT.

This run was quite painful, but not in the sense that would seem obvious. This past weekend I went to Denver to do a little bit of martial arts, some hiking, and some wakeboarding. My brother and a buddy accompanied me. On Saturday morning there was an open-mat workout at the gym (called Grapplers-Edge), so we started off with a little boxing and then moved onto some jiu jitsu. I took a rib shot during our boxing and it has been killing me ever since. It doesn't hurt to breathe, but it hurts to do just about everything else...especially running.

This injury is going to put a delay on my start to Hypertrophy I. There's still a lot of stuff I can do (for example, bodyweight leg exercises, cycling, foam rolling, dynamic mobility drills and certain ab exercises). I think I will focus on these things for about the next week and a half and try to start Hypertrophy I on Monday August 6th.

stingo · 07-25-2007, 10:35 AM

How does your NROL training work with your tri training? Does it help/hinder? Just wondering because I've been suggesting to a triathlete friend that NROL would be a good thing to do for them.

drew · 07-25-2007, 12:10 PM

I think it helps me tremendously. There is definitely a lot of leg work in NROL (particularly the Fat Loss routines), which I think made a huge difference and had a direct impact on the bike. Generally speaking, I feel like it improved my work capacity which then enables me to train harder/longer on my swimming, biking, and running.

I would second your recommendation to your friend. It certainly won't hurt to try it!

finboy · 07-25-2007, 01:18 PM

Congrats on finishing the Fat Loss routines. You're right...Fat Loss III was a bitch!

Sorry to hear about your injury and the delay to starting Hypertrophy I. I'm doing that now. I like the workouts, but I'm a little concerned about sticking with it. You do 12 each of the two workouts, so even if you lift 4 times a week, it will take 6 weeks to finish. I usually need a rest and a change after 4 weeks, 5 at the most. What do you think about it?

-Scott

drew · 07-25-2007, 02:11 PM

Scott,

I did notice that as well. Since I am only lifting 3 times a week, it will take me 8 weeks! I did FL I and FL II with no break in between, and that was 8 weeks...so I think the total time won't be an issue (especially since the reason it will take 8 weeks is that I'm only doing 3x/week and not 4).

drew · 07-30-2007, 12:16 PM

Monday July 30, 2007

HypertrophyI
Workout A.1 (90 seconds rest...shortened to 60 seconds in the interest of time)

A1. DB Incline Press - 5 x 5 x 65, 75, 80, 80, 80
A2. Cable Seated Row - 5 x 5 x 115 (substituted Hammer Strength Low Row, and the weight represents what I put on each side)

B1. DB Shoulder Press - 5 x 5 x 60
B2. Wide-Grip Lat Pulldowns - 5 x 5 x BW + 25, BW + 35, 35, 35, 35 (substituted Wide-Grip Weighted Pullups)

C1. Close-Grip Bench Press - 5 x 5 x 205
C2. High Pulls - 5 x 5 x 155 (substituted Bent Over Rows because I attempted the High Pulls and did not like them, nor did I feel comfortable doing them)

D1. Swiss Ball Situps - 3 x 15 x BW

This workout was a good one, although slightly inefficient since I had to experiment with a few weights to determine the appropriate amount to use. This was a nice change though from the Fat Loss III routines!

drew · 08-01-2007, 07:42 AM

Tuesday July 31, 2007

Running at the lake. Out and back, and it was tough. It was extremely humid outside and my chest was still a little sore (see prior rib injury).

Time: 34:59
Distance: 5.15 miles

Wednesday August 1, 2007

HypertrophyI
Workout B.1 (60 seconds rest)

A1. Squat - 4 x 10 x 225
A2. Deadlift with Shrug - 4 x 10 x 225

B1. Bulgarian Split Squat - 4 x 10 x 50
B2. Step-Ups - 4 x 10 x 50

C1. Reverse Situps - 3 x 15 x BW

This workout was HARD! I actually shortened the second superset to just 3 x 10 because my legs were very tight (the "not good" kind of tight after the first superset and the first 3 sets of the second one). Nothing a little foam rolling won't take care of!

finboy · 08-01-2007, 08:38 AM

Damn, Drew. Nice work! You are moving some serious weight there. I understand your point about the high pulls. I've finally gotten use to them. Maybe someone else will chime in and describe the benefits, etc. I like your idea of substituting wide-grip pull ups for the pull downs...will have to try that since I need to work on my pull ups anyway.

Great job.