Columbus_George's NROL Workout Log - Page 5 - JP Fitness Forums

Columbus_George · 11-21-2007, 05:43 AM

Quote:

Originally Posted by Biskit

George,

How are you liking Hypertrophy? I have been reading your log and noticed you were frustrated with weight issues after Fat Loss I and II. How is that going? Add some HIIT intervals on your non-weight lifting days, and see if that helps boost your metabolism. Just checking in. Great job.

Biskit

Hypertrophy is going pretty well. I have Workout A this morning (in an hour) My weight (or rather the size of my belly) is still about the same, but then I haven't changed my diet much yet. I am thinking of starting TNT but I might wait after the holidays. I might have to try HIIT as well.

Columbus_George · 11-26-2007, 05:00 PM

November 21, 2007
NROL HYPERTROPHY I A (Workout 6 of 12)

SUPERSET
Dumbbell Incline bench press

10x50
9x50
9x45
7x45

Had to drop down to 45's on the 3rd and 4th sets.

Cable Seated Row

4 sets 10x140

No problems here. Weight seemed right.

SUPERSET
Dumbbell shoulder press

10x30
10x27
10x27
10x27

Wide-grip lat pulldown

10x95
10x90
10x90
10x90

SUPERSET
Barbell close-grip bench press

10x85
10x95
10x95
10x85

High Pull

3 sets of 10x70

STRAIGHT SET
Swiss Ball Crunch

3 sets of 20

Columbus_George · 11-26-2007, 05:06 PM

Mon, November 26, 2007
NROL HYPERTROPHY I B (Workout 6 of 12)

STRAIGHT SET
Squat

3 sets of 15x115

STRAIGHT SET
Deadlift shrug

3 sets of 15x115

Man I was tired after these.

SUPERSET
Bulgarian Split Squat

15x15's
12x15's
12x15's

Step-up

15x25's
15x25's
12x25's

God damn after this superset I was beat.

SUPERSET
Reverse Crunch

3 sets of 20

NOTES: This was my first workout in 5 days because of the Thanksgiving holiday. These 15 rep sets killed me.

Hypertrophy I Workout A will be this Wednesday.

stingo · 11-26-2007, 07:38 PM

Yeah the 3x15 protocol seems to be the toughest for me. Grats on getting it done.

Columbus_George · 11-28-2007, 03:38 PM

November 28, 2007
NROL HYPERTROPHY I A (Workout 7 of 12)

SUPERSET
Dumbbell Incline bench press

50x5
55x0! (attempted to use 55's but my PT had to help me with them so they only sort of count)
50x5
50x5
50x4

Cable Seated Row

1 set of 5x1454 sets of 5x150

Moved up to 150 after the first set.

SUPERSET
Dumbbell shoulder press

5 sets of 5x140

Wide-grip lat pulldown

5 sets of 5x110

SUPERSET
Barbell close-grip bench press

5 sets of 5x45

High Pull

5 sets of 5x90

STRAIGHT SET
Swiss Ball Crunch

3 sets of 20

Pretty decent workout. Although I am not a fan of the 5 sets of 5 (although I do like the longer rest in between sets).

Columbus_George · 12-04-2007, 04:50 PM

Mon, November 30, 2007
NROL HYPERTROPHY I B (Workout 7 of 12)

STRAIGHT SET
Squat

4 sets of 10x135

STRAIGHT SET
Deadlift shrug

4 sets of 10x135

Man I am tired after doing these.

SUPERSET
Bulgarian Split Squat

4 sets of 10x17.5's

Step-up

4 sets of 10x30's

SUPERSET
Reverse Crunch

3 sets of 20

Columbus_George · 12-04-2007, 04:57 PM

December 3, 2007
NROL HYPERTROPHY I A (Workout 8 of 12)

SUPERSET
Dumbbell Incline bench press

15x35's
15x40's
9x40's

Cable Seated Row

3 sets of 15x120

SUPERSET
Dumbbell shoulder press

3 sets of 15x22.5's

Wide-grip lat pulldown

2 sets of 15x90
1 set of 15x85

SUPERSET
Barbell close-grip bench press

2 sets of 15x65
1 set of 13x65

High Pull

3 sets of 15x75

STRAIGHT SET
Swiss Ball Crunch

3 sets of 20

Pretty decent workout.

Next workout is Hyper IB (Workout 8 of 12)

Columbus_George · 12-13-2007, 06:20 PM

Mon, December 5, 2007
NROL HYPERTROPHY I B (Workout 8 of 12)

STRAIGHT SET
Squat

5 sets of 5x165

STRAIGHT SET
Deadlift shrug

5 sets of 5x165

SUPERSET
Bulgarian Split Squat

5 sets of 5x30's

Step-up

1 set of 5x40's
4 sets of 5x45's

SUPERSET
Reverse Crunch

3 sets of 20 reps

Columbus_George · 12-13-2007, 06:28 PM

December 7, 2007
NROL HYPERTROPHY I A (Workout 9 of 12)

SUPERSET
Dumbbell Incline bench press

10x50's
10x50's
9x50's
5x50's

Cable Seated Row

10x140
10x145
10x145
10x145

SUPERSET
Dumbbell shoulder press

4 sets of 10x30's

Wide-grip lat pulldown

4 sets of 10x95

SUPERSET
Barbell close-grip bench press

8x95
10x95
10x95
9x95

High Pull

4 sets of 10xP70 (preset 70lb bar)

STRAIGHT SET
Swiss Ball Crunch

3 sets of 20

Columbus_George · 12-13-2007, 06:43 PM

Mon, December 10, 2007
NROL HYPERTROPHY I B (Workout 9 of 12)

STRAIGHT SET
Squat

3 sets of 15x125

STRAIGHT SET
Deadlift shrug

5 sets of 5x165

SUPERSET
Bulgarian Split Squat

15x15's
10x15's
10x15's

Step-up

3 sets 15x25's

SUPERSET
Reverse Crunch

3 sets of 20 reps

NOTES: This workout was murder. I didn't get a lot of sleep the night before plus I always am dying doing these 15 rep sets. My body was screaming for me to quit after the first superset of Bulgarians and Step-ups.

Columbus_George · 12-13-2007, 06:49 PM

December 12, 2007
NROL HYPERTROPHY I A (Workout 10 of 12)

SUPERSET
Dumbbell Incline bench press

5x50's
5x55's
5x55's
5x50's
4x55's

Cable Seated Row

5x155
5x160
5x160
5x160
5x160

SUPERSET
Dumbbell shoulder press

3x45 (oops. 45's were too heavy. Went back to 40's on the next set.)
5x40
5x40
5x40
5x40

Wide-grip lat pulldown

5x120
5x120
5x105
5x105
5x105

SUPERSET
Barbell close-grip bench press

5 sets 5x135

High Pull

5 sets of 5xP90 (preset 90lb bar)

STRAIGHT SET
Swiss Ball Crunch

3 sets of 20

Columbus_George · 12-14-2007, 08:38 AM

Fri, December 14, 2007
NROL HYPERTROPHY I B (Workout 10 of 12)

STRAIGHT SET
Squat

4 sets of 10x145

STRAIGHT SET
Deadlift shrug

4 sets of 10x145

SUPERSET
Bulgarian Split Squat

4 sets of 10x20's

Step-up

4 sets of 10x35's

SUPERSET
Reverse Crunch

3 sets of 20 reps

NOTES: Good workout pretty tired after this as usual.

Columbus_George · 01-03-2008, 12:51 PM

UPDATE: I finished up Hypertropy I (still need to post my last few logs on here) and I hope to start Hypertrophy II this Saturday if I am feeling well enough. I have come down with a bad cold. My last workout was December 21st. I decided to take a few weeks off during the holidays, but with this cold it seems I will have a longer rest than I had planned.

missjane · 01-03-2008, 01:27 PM

Hi George!

Good to see you back and posting. I see you are still going strong. Hope you kick the cold soon and are back to your workouts soon.

Columbus_George · 01-03-2008, 01:43 PM

Quote:

Originally Posted by missjane

Hi George!

Good to see you back and posting. I see you are still going strong. Hope you kick the cold soon and are back to your workouts soon.

Hi there Jane. Yeah colds suck. On top of that someone tried to break into my house on New Years eve when I was home. So I am dealing with that now as well. Fortunately they just broke my basement window and took off when I yelled and called the police.

I see you added your picture. Nice to put a face to the postings. I need to do that as well.

Columbus_George · 01-10-2008, 10:20 PM

December 17, 2007
NROL HYPERTROPHY I A (Workout 11 of 12)

SUPERSET
Dumbbell Incline bench press

15x40's
10x40's
12x35's

Cable Seated Row

3 sets of 15x130

SUPERSET
Dumbbell shoulder press

12x25's
15x22.5's
13x22.5's

Wide-grip lat pulldown

15x90
15x85
15x85

SUPERSET
Barbell close-grip bench press

15x65
15x65
12x65

High Pull

15x60
9x60
15x50

STRAIGHT SET
Swiss Ball Crunch

3 sets of 20

Columbus_George · 01-10-2008, 10:23 PM

Fri, December 19, 2007
NROL HYPERTROPHY I B (Workout 11 of 12)

STRAIGHT SET
Squat

5 sets of 5x165

STRAIGHT SET
Deadlift shrug

5 sets of 5x165

SUPERSET
Bulgarian Split Squat

5 sets of 5x35's

Step-up

5 sets of 5x50's

SUPERSET
Reverse Crunch

3 sets of 20 reps

Columbus_George · 01-10-2008, 10:28 PM

December 21, 2007
NROL HYPERTROPHY I A (Workout 12 of 12)

SUPERSET
Dumbbell Incline bench press

10x50's
10x50's
8x50's
7x50's

Cable Seated Row

4 sets of 10x145

SUPERSET
Dumbbell shoulder press

4