tones' NROL Log

[tones3778]

I've been lurking for about 8 months, but I figured it is about time I started a Training Log. Over the past several years my weight has fluctuated between 210 and 250. I have really struggled to stay on a program consistently, but things have to change. I recently purchased NROL and began the Break In program this week. My plan is to move to Fat Loss 1 and 2 after Break In. I will then evaluate where to go from there.

I am mainly starting this log to hold myself accountable, but feel free to chime in with any comments!

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Current Stats

Age: 27
Height: 6' 2"
Weight: 231.2 lbs
BF%: ~25%

Current Goal

Right now my main goal is to feel better about myself and my fitness level. I'm not sure exactly what that means in terms of weight/bodyfat, but I'm ready to get started.

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Monday, April 23, 2007

NROL - Break In

Workout A

Straight Sets
Squat

- 95 lbs. x 13
- 95 lbs. x 13

Superset (with full rest - 60 sec)
Static Lunge

- BW x 15 (each leg)
- BW x 13 (each leg)

Dumbbell Row (Elbow Out)

- 30 lbs. (DB) x 15 (each arm)
- 30 lbs. (DB) x 12 (each arm)

Superset (with full rest - 60 sec)
Push Up

- BW x 15
- BW x 10

Swiss Ball Crunch

- BW x 20
- BW x 20

[tones3778]

Tuesday, April 24, 2007

NROL - Break In

Workout B

Straight Sets
Deadlift

- 95 lbs. x 15
- 95 lbs. x 15

Superset (with full rest - 60 sec)
Step-Up

- 30 lbs. (DB) x 8 (each leg)
- 30 lbs. (DB) x 8 (each leg)

Dumbbell Shoulder Press (One Arm)

- 30 lbs. (DB) x 15 (each arm)
- 30 lbs. (DB) x 11 (each arm)

Superset (with full rest - 60 sec)
Close Grip Lat Pulldown

- 30 x 15
- 50 x 15

Reverse Crunch

- BW x 20
- BW x 20

Comments:

-Low reps on step up due to lack of grip strength

[ParanoidAndroid]

If your grip is giving out on step ups, you can use a barbell.(put in on your back like you're doing squats)

[tones3778]

Thursday, April 26, 2007

NROL - Break In

Workout A

Straight Sets
Squat

- 95 lbs. x 15
- 95 lbs. x 12

Superset (with full rest - 60 sec)
Static Lunge

- BW x 15 (each leg)
- BW x 15 (each leg)

Dumbbell Row (Elbow Out)

- 30 lbs. (DB) x 15 (each arm)
- 30 lbs. (DB) x 15 (each arm)

Superset (with full rest - 60 sec)
Push Up

- BW x 15
- BW x 13

Swiss Ball Crunch

- BW x 20
- BW x 20

Comments:

-Added reps to everything but Crunch
-Will add weight to Static Lunge, DB Row, and Swiss Ball Crunch
-Felt some moderate pain in left knee above kneecap during squat and lunges
-Overall good workout, felt stronger than Monday

[tones3778]

Friday, April 27, 2007

NROL - Break In

Workout B

Straight Sets
Deadlift

- 105 lbs. x 15
- 105 lbs. x 15

Superset (with full rest - 60 sec)
Step-Up

- 65 lbs. x 15 (each leg)
- 65 lbs. x 15 (each leg)

Dumbbell Shoulder Press (One Arm)

- 30 lbs. (DB) x 15 (each arm)
- 30 lbs. (DB) x 14 (each arm)

Superset (with full rest - 60 sec)
Close Grip Lat Pulldown

- 60 lbs. x 15
- 60 lbs. x 15

Reverse Crunch

- BW x 20
- BW x 20

Comments:

Originally Posted by ParanoidAndroid

If your grip is giving out on step ups, you can use a barbell.(put in on your back like you're doing squats)

-I never thought of that. Tried it this morning and it worked great. Thanks!

[tones3778]

Monday, April 30, 2007

NROL - Break In

Workout A

The left knee pain I mentioned last week returned halfway through the first set of Squats. It was pretty severe, so I scrapped the rest of the workout.

The pain is just above the left kneecap. It only hurts when my knee is close to 90 degrees and I start to push up. Could this be a muscle weakness in the upper leg?

I searched the forums and came across this drop squat program. I am going to give it a shot and see how the knee feels at the end of the 8 weeks.

I will continue with the exercises in the Break In program except for the lower body. My main goal now is to get the knee pain-free.

[L'ilJ]

Hey, sorry about your knee pain. You should post something in the Injury and Rehab forum to see if some of the really knowledgeable professionals that hang around there can give you some pointers as to what you can do.

Good luck!

[tones3778]

After taking about 10 days off from lifting, I got back at it this afternoon. Due to the knee pain I was experiencing and the recommendations I got in my injury thread, I am changing up the lower body exercises to address my weaknesses/mobility issues.

Thursday, May 10, 2007

NROL - Break In

Warmup

Static Stretching, Mobility Drills
Drop Squat Program (Week 2)

Workout A

Straight Sets
Sumo Deadlift

- 95 lbs. x 15
- 95 lbs. x 15

Superset (with full rest - 60 sec)
Single-Leg RDL

- BW x 9 (each leg)
- BW x 8 (each leg)

Dumbbell Row (Elbow Out)

- 30 lbs. (DB) x 15 (each arm)
- 30 lbs. (DB) x 15 (each arm)

Superset (with full rest - 60 sec)
Push Up

- BW x 15
- BW x 15

Swiss Ball Crunch

- BW x 20
- BW x 20

Comments:

-No pain in the knee at all