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03-20-2008, 10:03 PM
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#181 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I A (Workout 2 of 4)
March 20, 2008
NROL STRENGTH I A (Workout 2 of 4)
WEEK 2 OF NROL STRENGTH I BEGINS
STRAIGHT SET
Squat
6x145
1x235
6x155
1x245
12x155
20x135
SUPERSET
Bulgarian split squat
15x15's
15x15's
15x17.5's
Step-up
15x17.5's
15x17.5's
15x17.5's
STRAIGHT SET
Back Extension
2 sets of 20 reps (no weight)
STRAIGHT SET Swiss-ball crunch
2 sets of 20 reps
NOTES: This went better than the last time I did workout A.
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03-31-2008, 09:00 PM
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#182 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I B (Workout 2 of 4)
March 22, 2008
NROL STRENGTH I B (Workout 2 of 4)
SUPERSET
Barbell bench press
6x135
1x155
6x135
1x155
12x115
Barbell bent-over row
6x110 (pre-set bar)
1x155
6x135
1x175
12x115
SUPERSET
Close-grip lat pulldown
8x130
8x135
Dumbbell shoulder press
8x40's
8x40's
STRAIGHT SET
Lower-body Russian Twist
2 sets of 10 reps (no weight)
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03-31-2008, 09:04 PM
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#183 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I C (Workout 2 of 4)
March 25, 2008
NROL STRENGTH I C (Workout 2 of 4)
STRAIGHT SET
Deadlift
6x205
1x225
6x205
1x225
12x155
20x155
SUPERSET
Romanian Deadlift
10x125
10x125
10x125
Static Lunge
10x25's
10x25's
10x25's
STRAIGHT SET
Good Morning
10x50 (pre-set bar)
10x50 (pre-set bar)
STRAIGHT SET
Incline reverse crunch
2 sets of 20 reps (no weight)
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03-31-2008, 09:07 PM
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#184 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I D (Workout 2 of 4)
March 27, 2008
NROL STRENGTH I D (Workout 2 of 4)
SUPERSET with full rest
Chin-up (using counter weight)
6x40
1x25
6x40
1x25
9x55
Barbell shoulder press
(all with pre-set bar)
6x100
1x110
6x100
0x135 (attempted failed)
12x80
SUPERSET with full rest
Dumbbell bench press
8x55's
4x55's
Wide-grip cable seated row
8x110
8x115
STRAIGHT SET
Lower-body Russian twist
2 sets of 10
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03-31-2008, 09:12 PM
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#185 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I A (Workout 3 of 4)
March 29, 2008
NROL STRENGTH I A (Workout 3 of 4)
WEEK 3 OF NROL STRENGTH I BEGINS
STRAIGHT SET
Squat
6x155
1x245
6x165
1x245
12x165
20x145
SUPERSET
Bulgarian split squat
15x17.5's
15x17.5's
15x17.5's
Step-up
15x25's
15x25's
10x25's
STRAIGHT SET
Back Extension
2 sets of 15 reps (no weight)
STRAIGHT SET Swiss-ball crunch
2 sets of 20 reps
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03-31-2008, 09:16 PM
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#186 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I B (Workout 3 of 4)
March 31, 2008
NROL STRENGTH I B (Workout 3 of 4)
SUPERSET
Barbell bench press
6x145
1x165
6x145
1x165
11x135
Barbell bent-over row
6x135
1x165
6x165
1x185
11x135
SUPERSET
Close-grip lat pulldown
8x140
6x155
Dumbbell shoulder press
8x45's
8x45's
STRAIGHT SET
Lower-body Russian Twist
2 sets of 10 reps (no weight)
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04-14-2008, 05:20 PM
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#187 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I C (Workout 3 of 4)
March 27, 2008
NROL STRENGTH I C (Workout 3 of 4)
STRAIGHT SET
Deadlift
5x225 (couldn't get the 6th rep)
1x225
6x205
1x225
10x185
17x165
SUPERSET
Romanian Deadlift
10x135
10x135
10x135
Static Lunge
10x30's
10x30's
10x30's
STRAIGHT SET
Good Morning
10x50 (pre-set bar)
10x50 (pre-set bar)
STRAIGHT SET
Incline reverse crunch
2 sets of 20 reps (no weight)
Last edited by Columbus_George : 04-14-2008 at 05:44 PM.
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04-14-2008, 05:25 PM
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#188 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I D (Workout 3 of 4)
April 5, 2008
NROL STRENGTH I D (Workout 3 of 4)
SUPERSET with full rest
Chin-up (using counter weight)
6x35
1x15
6x35
1x15
9x60
Barbell shoulder press
(all with pre-set bar)
6x110 (form wasn't too good with these)
1x110
6x90
1x110
15x70
SUPERSET with full rest
Dumbbell bench press
10x50's
11x50's
Wide-grip cable seated row
10x115
12x120
STRAIGHT SET
Lower-body Russian twist
2 sets of 10
Last edited by Columbus_George : 04-14-2008 at 05:45 PM.
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04-14-2008, 05:31 PM
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#189 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I A (Workout 4 of 4)
April 7, 2008
NROL STRENGTH I A (Workout 4 of 4)
FINAL WEEK (4) OF NROL STRENGTH I BEGINS
STRAIGHT SET
Squat
6x165
1x265
6x175
1x265
12x175
20x165
SUPERSET
Bulgarian split squat
15x20's
15x20's
14x20's
Step-up
15x27.5's
15x27.5's
15x27.5's
STRAIGHT SET
Back Extension
2 sets of 15 reps (no weight)
STRAIGHT SET Swiss-ball crunch
2 sets of 20 reps
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04-14-2008, 05:40 PM
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#190 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I B (Workout 4 of 4)
April 10, 2008
NROL STRENGTH I B (Workout 4 of 4)
SUPERSET
Barbell bench press
1x165 (see note below)
1x165
5x155
1x165
6x135
(the first 2 sets my personal trainer accidentally had me use the weight meant for the Barbell bent-over row which meant it was too heavy and frustrated me because I couldn't figure out why I could barely do 1 rep! Arggh!!! So this really screwed things up for me a bit mentally until we figured out what happened.)
Barbell bent-over row
6x145
1x185
6x165
1x195
12x135
SUPERSET
Close-grip lat pulldown
8x130
8x125
Dumbbell shoulder press
8x50's
8x40's
STRAIGHT SET
Lower-body Russian Twist
2 sets of 10 reps (no weight)
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04-14-2008, 05:43 PM
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#191 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I C (Workout 4 of 4)
April 12, 2008
NROL STRENGTH I C (Workout 4 of 4)
STRAIGHT SET
Deadlift
6x225
1x245
6x225
1x245
12x195
17x165
SUPERSET
Romanian Deadlift
10x145
10x145
10x145
Static Lunge
10x35's
10x35's
9x35's
STRAIGHT SET
Good Morning
10x50 (pre-set bar)
10x50 (pre-set bar)
STRAIGHT SET
Incline reverse crunch
2 sets of 20 reps (no weight)
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04-14-2008, 05:49 PM
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#192 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL STRENGTH I D (Workout 4 of 4)
April 14, 2008
NROL STRENGTH I D (Workout 4 of 4)
SUPERSET with full rest
Chin-up (using counter weight)
6x30
1x15
6x35
1x15
10x65
Barbell shoulder press
(all with pre-set bar)
6x90
1x110
6x90
1x110
10x90
SUPERSET with full rest
Dumbbell bench press
10x50's
11x50's
Wide-grip cable seated row
10x140
8x140
STRAIGHT SET
Lower-body Russian twist
2 sets of 10
NROL STRENGTH I COMPLETE !!!
I am taking a week off and will start back up with probably FAT LOSS III (gulp) on Monday April 21st.
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04-15-2008, 07:04 AM
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#193 (permalink)
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Cheesy Rack Guy Wannabe
Join Date: Jun 2007
Posts: 3,986
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Congrats on finishing Strength 1 - Fat Loss 3 is definitely a challenge, but also has great rewards.
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04-24-2008, 08:46 PM
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#194 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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I had my first Fat Loss III workout today. I was so wiped out after the 4 sets of the first part I couldn't do the 2nd part.
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04-24-2008, 08:58 PM
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#195 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL FAT LOSS III A (Workout 1 of 6)
April 24, 2008
NROL FAT LOSS III A (Workout 1 of 6)
GIANT Set with no rest until after final exercise
Deadlift
(wt/reps)
135x12
135x12
135x10
135x10
Explosive push-up
(reps)
12
10
10
10
Bulgarian split squat
(wt/reps)
20's x 12
20's x 10
20's x 10
20's x 10
Two-point dumbbell row
(wt/reps)
45's x 10
45's x 10
45's x 10
45's x 10
NOTES: Holy crap I was so exhausted (and a bit light headed) after doing 4 sets of the first part that I couldn't go on to do the 2nd part. I think I started out with too heavy of weight plus I wasn't used to doing that sort of exercise.
GIANT Set with no rest until after final exercise
Deadlift off box
n/a
Dumbbell bench press
n/a
Walking lunge with side bend
n/a
Cable seated row
n/a
Straight Set
Hanging leg raise
n/a
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04-25-2008, 05:26 AM
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#196 (permalink)
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Cheesy Rack Guy Wannabe
Join Date: Jun 2007
Posts: 3,986
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Welcome to Fat Loss III, it's quite the experience I found.
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05-27-2008, 02:32 PM
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#197 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL FAT LOSS III B (Workout 1 of 6)
I got behind on posting my logs...
May 1, 2008
NROL FAT LOSS III B (Workout 1 of 6)
GIANT Set with no rest until after final exercise
Front Squat
(wt/reps)
65x12
65x12
65x12
65x12
Underhand-grip lat pulldown
(wt/reps)
90x12
90x12
90x12
90x12
Step-up
(wt/reps)
25's x 12
25's x 12
25's x 12
25's x 12
Dumbbell push press
(wt/reps)
30's x 12
30's x 12
30's x 12
30's x 12
GIANT Set with no rest until after final exercise
Squat
(wt/reps)
65x20
65x20
Wide-grip lat pulldown
(wt/reps)
50x20
50x20
Step-up
(wt/reps)
15x20
15x20
Dumbbell shoulder-press
(wt/reps)
20x20
20x20
Straight Set
Swiss-ball crunch (reps)
20
20
NOTES: Unlike Workout A I was able to get through both Giant sets of Workout B.
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05-27-2008, 02:36 PM
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#198 (permalink)
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Senior Member
Join Date: May 2007
Location: Columbus, OH USA
Posts: 245
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NROL FAT LOSS III A (Workout 2 of 6)
May 3, 2008
NROL FAT LOSS III A (Workout 2 of 6)
GIANT Set with no rest until after final exercise
Deadlift
(wt/reps)
135x12
135x12
135x12
135x10
Explosive push-up
(reps)
12
10
10
10
Bulgarian split squat
(wt/reps)
15's x 12
15's x 12
15's x 12
15's x 12
Two-point dumbbell row
(wt/reps)
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