Columbus_George's NROL Workout Log - Page 4 - JP Fitness Forums

Columbus_George · 10-17-2007, 01:30 PM

October 17, 2007
NROL FLII A (Workout 6 of 6)

SUPERSET
Front Squat
8x135
8x135
8x135

Moved up to 135 today.

Wide Grip Cable-Seated Row
8x140
8x140
8x130

Moved to 140 on the first 2 sets, then backed it down to 130.

SUPERSET
Supine Hip Extension w/leg curl
8xbw
8xbw
8xbw

No problems with these.

BB Push Press
8x90
8x90
8x90

Stayed with the 90lb fixed barbell. I wanted to try 100lbs but my PT wouldn't let me. :-)

SUPERSET
Dynamic Lunge
8x40's
8x40's
8x40's

Was able to use 40lb DB's for all of these

Upper Body Russian Twist
8x12mb
8x12mb
8x12mb

No problems with these. I used a single 12lb medicine ball.

Notes: Good workout. This was the last time I will do FLII Workout A. My final FLII Workout B will be this Friday!

Columbus_George · 10-19-2007, 08:16 AM

October 19, 2007
NROL FLII B (Workout 6 of 6)

FINAL FLII Workout

SUPERSET
Snatch Grip RDL
8x165
8x165
8x165

Added 10lbs.

T push-up
8xbw
8xbw
8xbw

Got em all.

SUPERSET
BSS w/OH DB press
8x10's
8x10's
8x10's

Went up to 10lb DB's. Was pretty spent (mostly my arms) after the last one.

Chin up (assisted)
8x75
8x75
8x75

Went with 75lbs counter weight.

SUPERSET
RDL w/ bent over row

8x55
8x55
8x55

Stayed with 55lbs.

Lower Body Russian Twist
8xbw
8xbw
8xbw

NOTES: Pretty good workout. This was the last workout of Fat Loss II. I guess I am pretty happy with the progression I have made through it, but I am not happy with the weight loss part (which is the point of Fat Loss I & II). I know it is entirely my diet that has been the problem. I have been hovering around 198 to 200lbs since July (I am 5' 10") the majority of my fat in my midsection. If my Tanita scale is to be believed I have 27% body fat.

I bought the TNT Diet book and intend on following that since I really need guidance on exactly what to eat and when to eat it. I guess I also need to do some cardio on my off lifting days (at least 3 days a week) which is something I wasn't doing before.

A week from Monday I will start NROL Hypertrophy I (I am following the "Eternal Beginner Program"). That should be a long workout and I hope I have the energy to make it through.

I guess I am kind of bummed about where things are at now. I am happy with the muscle increase, but not so happy about the fat that remains.

Chris-STL · 10-19-2007, 08:44 AM

Nice job on the FL2!

Diet is always the tough part. Following any decent nutrition model will certainly help. Do you track your food in Fitday? That is aways a great first step. Just seeing what you are eating and how it breaks down will almost always make you trend twards eating better.

Columbus_George · 10-19-2007, 08:46 AM

No I haven't used Fitday. Maybe I will give that a try.

Thanks.

missjane · 10-23-2007, 01:45 PM

I'm proud of you, George!! Congrats on finishing FLII. We were both coasting along together, and then I got sidetracked by life. Well, I'll be starting FLII shortly and I hope I do as well as you did.

I was following TNT and getting good results. I'll be getting right back to it. I sure felt a lot better, I know that! The first week was a bit difficult, but then I just got real used to it and it became rather easy.

I think Hypertrophy I looks good. I was actually looking forward to it. Now, I've got quite a ways to go! I'll be following along as you tackle it and look for some pointers from ya!

bigDman · 10-23-2007, 03:28 PM

good job finishing FLII

Columbus_George · 10-31-2007, 01:11 PM

October 29, 2007
NROL HYPERTROPHY I A (Workout 1 of 12)

FIRST HYPER IA Workout

SUPERSET
Dumbbell Incline bench press

5x35's
5x45's
5x45's
5x50's
5x50's

Not too bad. I had to keep adding weight since this was the first time I was doing these and aimed a little low on the initial weight.

Cable Seated Row
5x120
5x140
5x140
5x140
5x140

Got em all. Cable Seated Row is one of my favorites.

SUPERSET
Dumbbell shoulder press
5x35's
5x40's
5x40's
5x40's
5x40's

Wide-grip lat pulldown
5x85
5x90
5x95
5x100
5x100

SUPERSET
Barbell close-grip bench press

5x95
5x105
5x105
5x105
5x105

High Pull
5x80
5x80
5x80
5x80
5x80

STRAIGHT SET
Swiss Ball Crunch

3x30
3x30
3x30

12 reps seemed wimpy so I went for 30 reps in each set.

NOTES: This workout while long at almost an hour (I didn't quite rest for a full 90 seconds at times) wasn't too bad. I didn't feel as tired as I thought I would. I guess that means I needed to go heavier on the weights? I know I was pacing myself a bit because I knew it was going to be a long session.

Hypertrophy I Workout B will this Wednesday.

Columbus_George · 10-31-2007, 01:25 PM

October 31, 2007
NROL HYPERTROPHY I B (Workout 1 of 12)

FIRST HYPER IB Workout

STRAIGHT SET
Squat

10x45's
10x45's
10x45's
10x50's

I used the Manta Ray for the first time with these and it worked great. I already had used the Sting Ray for the front squats when I did them.

STRAIGHT SET
Deadlift shrug

10x135
9x135
6x135
6x135

These weren't too bad, but after doing the Squats and then these I was starting to get really fatigued and couldn't do all 10.

SUPERSET
Bulgarian Split Squat
10x15's
10x15's
10x15's
10x15's

God I hate these.

Step-up
10x20's
10x20's
10x20's
10x20's

These weren't as bad since my personal trainer set up a platform that was a bit lower than the bench I would normally use.

SUPERSET
Reverse Crunch

15xbw
15xbw
15xbw

NOTES: This workout was much more difficult for me than the first workout of Workout A. I was pretty tired before I even got to the split squats and step-ups. To think I have to do this routine 11 more times. Ugghhh!!!

Hypertrophy I Workout A will be this Friday.

stingo · 10-31-2007, 01:47 PM

Yeah that's what worked for me on the step ups - my gym has the risers pictured in the book (NROL), so I stack four risers and the step to do mine.

Columbus_George · 11-02-2007, 12:41 PM

November 2, 2007
NROL HYPERTROPHY I A (Workout 2 of 12)

SUPERSET
Dumbbell Incline bench press

15x35's
15x35's
10x35's

These went ok, I was only able to get 10 in the last set though.

Cable Seated Row
15x100
15x100
15x100

Got em all. Might have to increase weight next time.

SUPERSET
Dumbbell shoulder press
15x30's
15x20's
15x20's

Had to lighter on the 2nd and 3rd sets.

Wide-grip lat pulldown
15x75
15x75
15x70

SUPERSET
Barbell close-grip bench press

15x65
15x65
15x45

Had to decrease the weight in the last set. My arms were dying.

High Pull
15x40
15x40
15x40

STRAIGHT SET
Swiss Ball Crunch

20
30
30
As before 12 reps seemed wimpy so I went for 20 reps in the first set and 30 reps in the last 2 sets.

NOTES: This workout went by a lot faster and almost got it all done in about 35-40 minutes.

My legs are STILL sore from Workout B 2 days ago.

Biskit · 11-02-2007, 12:54 PM

Great workouts George!

Columbus_George · 11-05-2007, 02:52 PM

November 5, 2007
NROL HYPERTROPHY I B (Workout 2 of 12)

STRAIGHT SET
Squat

5x185
5x185
5x155
5x155
5x155

These went well except the first 2 sets I wasn't going deep enough. I think I was afraid if I went to deep with that weight that I wouldn't be able to get back up so I reduced the weight from 185 to 155.

STRAIGHT SET
Deadlift shrug

5x155
5x155
5x155
5x155
5x135

These also went well. Although I went a little lighter on the last set because I was getting tired and was starting to round my back.

SUPERSET
Bulgarian Split Squat

5 Sets of 5x25's

These went fine. I probably should have gone heavier with the weight. I will next time.

Step-up

5x35
5x40
5x40
5x40
5x40

SUPERSET
Reverse Crunch

20xbw
20xbw
20xbw

NOTES: This workout went pretty well. Not nearly as tired as last time. I am sure I won't be as sore as from the first time I did these last Wednesday. Although last time there were a lot more reps.

Hypertrophy I Workout A will be this Wednesday.

bigDman · 11-05-2007, 05:08 PM

split squats are killer man. They are amazing

Columbus_George · 11-07-2007, 05:58 PM

November 7, 2007
NROL HYPERTROPHY I A (Workout 3 of 12)

SUPERSET
Dumbbell Incline bench press

10x45's
10x40's
10x40's
10x40's

The 45's went ok the first set, but when it came 2 the second set I they were just too heavy so I dropped down to 40's.

Cable Seated Row

10x130
10x130
10x130
10x125

Got em all. I usually do well with these.

SUPERSET
Dumbbell shoulder press

10x30's
10x27.5's
10x27.5's
10x27.5's

Had to go lighter on these as well after the 1st set.

Wide-grip lat pulldown
10x85
10x85
10x85
10x85

SUPERSET
Barbell close-grip bench press

10x85
10x85
10x75
10x65

Had to decrease the weight in the last set. My arms were dying.

High Pull

10x60
10x60
10x60
10x60

STRAIGHT SET
Swiss Ball Crunch

30
30
30

NOTES: This workout went well except for when I smashed my right pinky with a pair of 45lb dumbbells (it is now black and blue but I don't think it is broken).

grepat · 11-07-2007, 08:04 PM

Hey George! Nice work on completing FL1 & 2 so far! I'm just got done FL1 and will dive into FL2 on November 13th (next Tuesday) so I'm a bit behind you.

I'm curious: did your personal trainer ever tell you why the higher-up trainer was giving him hell for mixed-grip lat pulldowns? This piqued my interest and I'm wondering why they're "bad".

Columbus_George · 11-07-2007, 08:28 PM

Quote:

Originally Posted by grepat

Hey George! Nice work on completing FL1 & 2 so far! I'm just got done FL1 and will dive into FL2 on November 13th (next Tuesday) so I'm a bit behind you.

I'm curious: did your personal trainer ever tell you why the higher-up trainer was giving him hell for mixed-grip lat pulldowns? This piqued my interest and I'm wondering why they're "bad".

I will have to ask him again next time I see him. I can't remember if he told me exactly what the reason was. I know his boss is a body builder and maybe he just never heard of mixed-grip lat pulldowns.

There have been a few other instances where my personal trainer was nervous about the way the book tells you how to perform some of the exercises. For example my PT got nervous when I went to my toes when doing a high pull. The same with going to my toes on the barbell push-press I think. He got chewed out for having people do the "Two point dumbbell row with elbow out" that is in the Break-In A workout. His boss felt you should do that with one arm on a bench or whatever supporting your body. I think he boss said that we were taking too long rest in between exercises. He didn't link that he spent so much time writing on his clipboard (I have my PT logging all my sets in excel spreadsheets I made for all the workouts). Whatever. I told my PT that as a paying client I insist on doing things that way.

missjane · 11-08-2007, 08:10 AM

Hey George! Good to see you are still doing such a great job!!

On the smashed pinky....I smashed my left index finger with a hammper back in April and that nail is STILL black!! It's finally grown out a bit, but I'll likely not get completely rid of it until 2008 at this rate!

I can't wait to get through FLII because Hypertrophy looks good to me. Are you enjoying it more than FLI and II?