Columbus_George's NROL Workout Log

[missjane]

Hi George! Long time no see! Yes, I am doing TNT and really doing well with it thus far (since the first of the year). Workouts looking good (and intense!). Keep up the good work!

[Columbus_George]

January 22, 2008
NROL HYPERTROPHY II B (Workout 3 of 8)

Sets/Reps = 2x25

STRAIGHT SET
Snatch-grip deadlift

25x45
25x65


SUPERSET
Dynamic Lunge

25x20's
25x20's

Step-Up

25x20's
25x15's

STRAIGHT SET

Incline Reverse Crunch

3 sets of 15


NOTES: Did I mention I hated the 2 sets of 25?

[Columbus_George]

Originally Posted by missjane

Hi George! Long time no see! Yes, I am doing TNT and really doing well with it thus far (since the first of the year). Workouts looking good (and intense!). Keep up the good work!

Hi Jane,

Yeah I got behind posting my logs. I need to start TNT soon.

[Columbus_George]

January 24, 2008
NROL HYPERTROPHY II C (Workout 3 of 8)


SUPERSET
Close-Grip Chin-up
(using dip/chin up machine with counterweight)

3x70
3x55
3x50
3x45
3x45
3x45

Barbell Shoulder Press

3x90
3x90
3x100
3x100
3x100
3x100


SUPERSET
Wide-grip Lat Pulldown

3x120
3x110
3x105
3x105
3x105
3x105

DB Chek Press

6 sets of 3x35's


SUPERSET

Towel Biceps Curl

6 sets of 3x30's

Upper-body Russian Twist

3 sets of 12


NOTES: 3rd week of Hypertrophy II down.

[Columbus_George]

January 26, 2008
NROL HYPERTROPHY II A (Workout 4 of 8)

Week 4 begins

Sets/Reps = 5 x 6

SUPERSET
Barbell Reverse-Grip Bent Over Row

6x100
6x110
6x110
6x110
6x135

Barbell Bench Press

6 sets of 5x135

SUPERSET
Wide-grip Cable Seated Row

6x120
6x125
6x125
6x125
6x125

DB Incline Bench Press (palms facing)

6x50's
5x45's
6x40's
6x40's
7x40's

STRAIGHT SET
Dip
(using a Dip machine with counter-weight)

6x70
6x80
6x80
6x85
6x90

STRAIGHT SET
Swiss-ball Crunch

3 sets of 20

NOTES: I felt a lot stronger today (than I normally do during a workout). I think it was because I had a full nights rest, I was up a few hours before the workout (which was at 10:30AM today instead of the usual 8:30AM). I had a bowl of GO LEAN cereal and a banana about 2 hours before the workout and about 30 minutes before I had about 25g protein shake (Nitrean). Usually during the week days I get up only an hour before my workout and just have the protien shake 30 to 45 minutes before the workout.

[Columbus_George]

January 29, 2008
NROL HYPERTROPHY II B (Workout 4 of 8)

Sets/Reps = 3x12

STRAIGHT SET
Snatch-grip deadlift

12x45
12x45
12x45

Damn, that really took a lot out of me.

SUPERSET
Dynamic Lunge

12x40's (I barely got these and I was loosing my grip.)
6x35's (Man, these sucked as well. I was really getting tired.)
12x30 (was able to get all of these but I was pretty beat.)

Step-Up

12x40's (40's were too heavy)
12x30's
12x30's

STRAIGHT SET

Incline Reverse Crunch

3 sets of 15


NOTES: This was a tough workout. I woke up with a stomach ache last night which kept me up a few hours. I got up around 50 minutes before the workout. I had a Nitrean shake (1 scoop 24g of protein) about 30-40 minutes before the workout (as usual). In any case I didn't have the same energy I had in the previous workout (where I was up a number of hours before the workout, had a good nights sleep, had 2 cups of GO LEAN cereal and a banana and then the usual Nitrean protein shake 30-45 min before the workout.

[stingo]

Yup good rest and nutrition are critical to your success - sorry to see you didn't have those today, BUT you got the workout in regardless. Good job.

[Columbus_George]

Originally Posted by stingo

Yup good rest and nutrition are critical to your success - sorry to see you didn't have those today, BUT you got the workout in regardless. Good job.

Do you suppose getting up around 1 hour before a workout, then just having a scoop of protein (24g) about 30-45 before the workout is sub optimal?

[LisaS]

dunno ... works for Mahler.

[Columbus_George]

Originally Posted by LisaS

dunno ... works for Mahler.

It was probably mostly me not getting enough sleep or going with too heavy a weight this morning.

[stingo]

Originally Posted by Columbus_George

Do you suppose getting up around 1 hour before a workout, then just having a scoop of protein (24g) about 30-45 before the workout is sub optimal?

I was going more at the being up at night with the stomach ache as being suboptimal.

[Columbus_George]

January 31, 2008
NROL HYPERTROPHY II C (Workout 4 of 8)

SETS/REPS = 2 x 25

SUPERSET
Close-Grip Chin-up
(using dip/chin up machine with counterweight)

25x115
25x120


Barbell Shoulder Press

25x40
25x40

SUPERSET
Wide-grip Lat Pulldown

25x45
25x45


DB Chek Press

25x10's
25x7.5's (my arms were dying, I decided to move down to 7.5 DB's)


SUPERSET

Towel Biceps Curl

25x12.5's
25x10's

Upper-body Russian Twist

3 sets of 12


NOTES: Damn I hate 2x25's. Good workout though.
4th week of Hypertrophy II down.

[Columbus_George]

February 2, 2008
NROL HYPERTROPHY II A (Workout 5 of 8)

Week 5 begins

Sets/Reps = 6 x 3

SUPERSET
Barbell Reverse-Grip Bent Over Row

3x105
3x135
3x135
3x135
3x155
3x155

Barbell Bench Press

3x135
3x135
3x135
3x135
3x155
3x135

SUPERSET
Wide-grip Cable Seated Row

3x145
3x145
3x150
3x150
3x150
3x150

DB Incline Bench Press (palms facing)

3x55's
3x55's
3x50's
3x50's
3x50's
3x50's

STRAIGHT SET
Dip
(using a Dip machine with counter-weight)

3x75
3x65
3x65
3x65
3x60
3x55

STRAIGHT SET
Swiss-ball Crunch

3 sets of 20

[Columbus_George]

February 6, 2008
NROL HYPERTROPHY II B (Workout 5 of 8)

Sets/Reps = 5x6

STRAIGHT SET
Snatch-grip deadlift

6x135
6x155
6x155
6x155
6x155

SUPERSET
Dynamic Lunge

6x40's
6x45's
6x45's
6x45's
6x45's

Step-Up

6x45's
6x45's
6x45's
6x45's
6x45's

STRAIGHT SET

Incline Reverse Crunch

3 sets of 15

[Columbus_George]

Februrary 7, 2008
NROL HYPERTROPHY II C (Workout 5 of 8)

SETS/REPS = 3 x 12

SUPERSET
Close-Grip Chin-up
(using dip/chin up machine with counterweight)

12x90
12x90
12x90

Barbell Shoulder Press

12x60
12x70
12x70

SUPERSET
Wide-grip Lat Pulldown

12x90
12x90
12x90

DB Chek Press

12x20's
12x20's
12x20's

SUPERSET

Towel Biceps Curl

12x20's
12x17.5's
12x17.5's

Upper-body Russian Twist

3 sets of 12

NOTES: 5th week of Hypertrophy II down.

[Columbus_George]

February 9, 2008
NROL HYPERTROPHY II A (Workout 6 of 8)

Week 6 begins

Sets/Reps = 2 x 25

SUPERSET
Barbell Reverse-Grip Bent Over Row

25x65
25x75

Barbell Bench Press

25x95
25x85

SUPERSET
Wide-grip Cable Seated Row

25x90
25x90

DB Incline Bench Press (palms facing)

25x20's
25x20's

STRAIGHT SET
Dip
(using a Dip machine with counter-weight)

25x125
25x130

STRAIGHT SET
Swiss-ball Crunch

3 sets of 20

[Columbus_George]

February 12, 2008
NROL HYPERTROPHY II B (Workout 6 of 8)

Sets/Reps = 6x3

STRAIGHT SET
Snatch-grip deadlift

5 sets of 3x185

SUPERSET
Dynamic Lunge

6 sets of 3x55's

Step-Up

6 sets of 3x55's

STRAIGHT SET

Incline Reverse Crunch

3 sets of 15