I started The NROL using the "Lifter #1: Eternal Beginner" program today. I will be doing the Break-In program 3 times a week (usually Mon, Wed and Fri mornings) for 4 weeks, take a week off and go into Fat-Loss I.My introduction post which details the workout program my personal trainer has had me on for the previous 6 weeks or so (plus more about me) is here...
An Introduction and Comments about my current routine wanted.
The short version is that I am Male, Age 41, Height 5' 10", current weight 203 (down 13lbs since late April of this year). I have a personal trainer at the local Gold's Gym that opened up here in April of this year.
Since then I introduced my personal trainer to the NROL book and he dug it. He bought himself a copy and says he plans on doing it himself. (He was also at the NSCA Conference in Atlanta last week.)
(I copied and pasted one of Mahler's log posts to use as a template of sorts.)
New Rules of Lifting – Break In Program
Workout A: July. 16, 2007
Straight sets:
Squat – 2 x 15 x 95 (two 25lb plates plus the 45lb bar)
(Might be able to add 10lbs next time. I was lifting much heavier weight with the Smith Machine I was using (until you folks set me straight) Now that I am using a real Squat Rack I find I have to use less weight, at least until I get my form correct).
Superset:
Static Lunge – 2 x 15(each leg) x 30 (two 15lb dumbbells)
(Damn! By the time I was getting past the 10th rep my legs were burning! I think used the correct weight as I was barely able to complete all 15 reps. I was doing Walking Lunges in my previous workout, but these seemed harder?)
Two Point DB Row – 2 x 15(each arm) x 15
(Move to 20lbs dumbbells in the next Workout A session)
Superset:
Push-Up – (first set 1 x 15 x B, second set 12 good push ups and 3 crappy ones. I am getting better though, couldn't do 7 in the 2nd set when I did push-ups in my previous routine)
Swiss-Ball Crunch – 2 x 20 x B
(After I finished my crunches I realized I have been sweating like never before in my previous workouts!)
Post Workout Notes: After I completed my last swiss ball crunches and I got up I sat down with my trainer to discuss the NROL workout and what our plans are for the subsequent workouts, I started to feel a bit queasy and light headed. My PT suggested I sit with my head between my knees for a bit which kinda helped but I had to lay down for a few minutes on a bench but after that I was ok. I have been lifting since late April of this year and that never happened to me before. Perhaps my body wasn't ready for that many reps? Weird. Hopefully that won't happen next time.
Queasy and lightheaded is normal after a hard workout. You'll adapt. Your previous routines probably didn't push you quite as hard as a total body superset routine because you're working huge muscle groups now. Good job!
Welcome to NROL - it does take some getting used to. I was doing a much different routine with a good number of isolations before I started on NROL. If nothing else, I firmly believe that doing NROL has helped immeasurably with my balance, particularly on my bad (left) leg. For that alone for me it's been worth the price of the book and then some. I've been trying to train balance since I started working out in May 05 and results have been lackluster at best. Now, within a couple of months of NROL, I've seen noticeable gains in this area. I think you'll love/hate the workouts (hate when you're doing 'em/love having done them).
Break-In (Week 1 of 4) Workout B (For the first time)
Workout B: July 18, 2007
Straight Sets: Deadlift – (5 reps with just the bar to warm up)
Then: 1 x 15 x 95 and 1 x 15 x 115
(We started out light until I get used to the movement. My personal trainer also put the barbell on a make shift raised platform so I wouldn't have to bend down too far)
Superset: Step-Up – 2 x 15(e) x 40 (Damn I hate those! Weight was good.)
DB One Arm Shoulder Press – 1 x 15 x 25 and 1 x 12 x 25 (wasn't quite able to get the full 15 reps on the 2nd set. Might start with 20's next time.)
Superset: Close Grip Lat Pulldown – 1 x 15 x 55 and 1 x 15 x 75 (55 was too light in the first set so we stepped it up to 75 on the 2nd set)
Reverse Crunch – 2 x 20 x B
Notes: Good workout. Will have to adjust some weight next time. Hope to go heavier on the Deadlift, but I need to work on my form.
Good news... I didn't feel light headed and dizzy after my workout like I did on Monday.
New Rules of Lifting – Break-In Program Week 1 of 4 (Workout 3 of 3)
Workout A: Friday, July. 20, 2007
Straight sets: Squat – 2 x 15 x 115 (two 35lb plates plus the 45lb bar)
(Should be able to add more weight next time).
Superset: Static Lunge – 2 x 15(each leg) x 35 (two 17.5lb dumbbells)
(Oh how I hate these! It was very difficult to get to 15 but I did it.) Two Point DB Row – 1 x 15(each arm) x 20 then 1 x 15 x 22.5
(Was able to increase the weight to 22.5lbs dumbbells on the 2nd set.)
Superset: Push-Up – 1 x 15 x B and 1 x 12 x B
(Second set I could only get 12 good push-ups again. Grrrr...) Swiss-Ball Crunch – 1 x 20 x 5 and 1 x 20 x 10
(This time my personal trainer talked me into using a 5lb weight and then on the 2nd set a 10lb weight)
Post Workout Notes: Unlike this past Monday I didn't feel light headed or quesy which is good. Although I wasn't sweating as much either, so maybe I need to step up the weights a little more on a few exercises (that or the gym was hotter on Monday. :-) We got through this session rather quickly (within 20 minutes I think) which is good since when we get to Fat Loss I (which is 3 sets per exercise) I will need more time (my personal trainer session is only 30 minutes. Not that it means I can't do these workouts on my own, but he is a good motivator and spots me and watching my form.)
Straight Sets: Deadlift – (5 reps with just the bar to warm up)
Then: 2 x 15 x (2x45 plates plus bar)
(We moved to the 45lb plates today. It was tough but I made it through all 15 reps. Might be able to add 10lbs next time.)
Superset: Step-Up – 2 x 15(e) x 45 (Damn I hate those! We upped the weight 5lbs. I was dying by the end of these.)
DB One Arm Shoulder Press – 2 x 15 x 27.5 (Weight was good for these.)
Superset: Close Grip Lat Pulldown – 1 x 15 x 75 and 1 x 15 x 85 (Good weight for today. Should be able to up it a bit next time.)
Reverse Crunch – 2 x 20 x B
Notes: Good workout. Will have to add some weight next time (as usual). Was really wiped out by the last reverse crunch. Good workout. I didn't feel light headed and dizzy after my frist Break-In workout a week ago. Lots of sweat!
This Wednesday (July 25th) we do "Workout A" again.
Got a little behind on my log posts (but not on my workouts).
New Rules of Lifting – Break-In Program Week 2 of 4 (Workout 2 of 3)
Workout A: Wednesday, July. 25, 2007
Straight sets: Squat – 1 x 15 x 115 (two 35lb plates plus the 45lb bar)
1 x 15 x 135 (two 45lb plates plus the 45lb bar)
Superset: Static Lunge – 1 x 15(each leg) x 40 (two 20lb dumbbells)
1 x 15(each leg) x 35 (two 17.5lb dumbbells)
(The first set was so killer at that weight I decided to drop to 35 on the 2nd set.) Two Point DB Row – 1 x 15(each arm) x 25 then 1 x 15 x 27.5
(Was able to increase the weigt from last time.)
Superset: Push-Up – 2 x 15 x B
(For the first time I was able to do 2 good sets of 15 push ups. Previously I could only get as far as 13 reps on the 2nd set. yay!) Swiss-Ball Crunch – 1 x 20 x B and 1 x 20 x 10
(Used bodyweight on the 1st set (forgot to add weight) and used 10lbs on the 2nd set.)
Post Workout Notes: Good workout. Lots of sweat and I was finally able to do 2 sets of 15 push-ups!
New Rules of Lifting – Break-In Program Week 2 of 4 (Workout 3 of 3)
Workout B: Friday, July 27, 2007
Straight Sets: Deadlift – (5 reps with just the bar to warm up)
Then: 2 x 15 x (2x45 plates plus bar which I think is 35lbs.)
(Kept with the 45lb plates today to be sure my form was correct. My confidence while doing these needs to be improved because I am afraid of messing up my form when I get fatigued.)
Superset: Step-Up – 2 x 15(e) x 50 (Damn I hate those! We upped the weight another 5lbs to 50. I was dying by the end of these as usual.)
DB One Arm Shoulder Press – 2 x 15 x 30 (Increased weight to 30lbs which was good.)
Superset: Close Grip Lat Pulldown – 1 x 15 x 85 and 1 x 15 x 90 (Good weight for today.Can we up it 5 more lbs next time?)
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Got a little behind on my log posts (but not on my workouts).
New Rules of Lifting – Break-In Program Week 3 of 4 (Workout 1 of 3)
Workout A: Monday, July 30, 2007
Straight sets: Squat – 2 x 15 x 135 (two 45lb plates plus the 45lb bar)
Superset: Static Lunge – 1 x 15(each leg) x 40 (two 20lb dumbbells)
1 x 15(each leg) x 35 (two 17.5lb dumbbells)
(I really screwed these up today. Especially my right leg. I figured out what I was doing wrong though.) Two Point DB Row – 1 x 15(each arm) x 30 then 1 x 15 x 35
(Was able to increase the weight from last time to 30 and then 35lb dumbbells.)
Superset: Push-Up – 1 x 15 x B and 1x18xB
(I was able to do 15 push ups on the first set and I forced myself to do18 on the 2nd to see how many I could do.) Swiss-Ball Crunch – 1 x 20 x 15 and 1 x 26 x 15
(Held 15lb of weights on both sets.)
Post Workout Notes: Pretty good workout except for the lunges which I screwed up.
New Rules of Lifting – Break-In Program Week 3 of 4 (Workout 2 of 3)
Workout B: Wednesday, Aug 1, 2007
Straight Sets: Deadlift – (5 reps with just the bar to warm up)
Then: 1 x 15 x (2x45 plates plus bar which is 45lbs.)
1 x 9 x (2x45 plates plus bar which is 45lbs.)
(Kept with the 45lb plates today but went with a full 45lb bar instead of the 35lb I was using. This proved to be a bit heavy for me and I was only able to do 9 reps during my 2nd set. I also felt my grip going towards the end.)
Superset: Step-Up – 2 x 15(e) x 55 (We upped the weight another 5lbs to 55 from last time. I was dying by the end of the 2nd set but I did it.)
DB One Arm Shoulder Press – 1 x 15 x 35 and 1 x15 30 (Decreased the weight to 30lbs on second set since I barely made it throught the first set with the 35's.)
Superset: Close Grip Lat Pulldown – 2 x 15 x 100 (Good weight for today. Got to 100lbs!)
Reverse Crunch – 1 x 20 x B and 1 x 25 x B
Notes: Good workout except for the Deadlifts.
This Friday (Aug 3rd) we do "Workout B" again to finish up week 3 of 4!
Question: How should I list the weight when using a bar (for like squats and deadlifts) For example: if the bar weighs 45lbs (I think) and I add 2 45lb plates should I list it as 135 total or just the 2 plates which would be 90lbs total?
What changes have you noticed, if any since starting NROL?
Some fat loss but the big thing is the gains in muscle. Strength as well.
I am not losing fat as fast as I would like, hopefully fat loss will increase after I start Fat Loss I. Currently I just workout Mon, Wed and Fri. I don't currently do any sort of aerobic exercise on my off days and perhaps I should.
We are at the exact same place in break-in! I start week 4 next week, too. It sounds like your workouts are going great. I have struggled all 3 weeks on the lunges and step-ups. I agree with you that the static lunges are much harder than the dynamic or walking lunges for some reason.
We are at the exact same place in break-in! I start week 4 next week, too. It sounds like your workouts are going great. I have struggled all 3 weeks on the lunges and step-ups. I agree with you that the static lunges are much harder than the dynamic or walking lunges for some reason.
See you in FLI !!
Yeah I am having a tough time with static lunges in especially my right leg, which is strange because I am right handed.
New Rules of Lifting – Break-In Program Week 4 of 4 (Workout 1 of 3)
Workout B: Monday, Aug 6, 2007
Straight Sets: Deadlift – (5 reps with just the bar to warm up)
Then: 2 x 15 x (2x45 plates plus bar which is 45lbs.)
(Decided to stick with this weight today since last time I wasn't able to do the full 15 reps in my 2nd set. I also went with the switched grip, one hand normal grip and the other hand underhand which helped my grip quite a bit and I was able to do the full 15 reps on the 2nd set.)
Superset: Step-Up – 1 x 15(e) x 60 and 1 x 9 x 60 (I wasn't able to get the full 15 reps on the 2nd set. Just didn't have the energy.)
DB One Arm Shoulder Press – 2 x 15 x 30
Superset: Close Grip Lat Pulldown – 1 x 15 x 105 and 1 x 15 x 100
Reverse Crunch – 1 x 25 x B and 1 x 25 x B
Notes: It was hot in the gym today (air conditioning not working? and so I was sweating a lot more than usual).
This Wednesday (Aug 8th) we do Break-In "Workout A" again for the last time. Just 2 workouts left to go for the Break-In.
New Rules of Lifting – Break-In Program Week 4 of 4 (Workout 2 of 3)
Workout A: Wedneday, Aug 8, 2007
Straight sets: Squat – 2 x 15 x 155 (55 + 55 plus the 45lb bar)
Superset: Static Lunge – 1 x 15 (each leg) x 35 (two 17.5lb dumbbells)
1 x 15 (each leg) x 40 (two 20lb dumbbells) Two Point DB Row – 1 x 15(each arm) x 40 then 1 x 15 x 35
(Started with 40lb dumbbells but my form suffered in the end so I used 35 pounders on the 2nd set.)
Superset: Push-Up – 2 x 15 x B
Swiss-Ball Crunch – 2 x 25 x 10
(Held a 10lb plate on both sets.)
Post Workout Notes: Good workout. Last time for Workout A!!
Workout B (my final Break-In Workout) will be this Fri, Aug 10th!!
My last break-in workout will also be on Friday! Are you taking the week off? I'm going to, but it's going to be hard! I think I will do the page 87 metabolic overdrive cardio workouts and still take my abs classes during that week.
I'm all ready with my spreadsheets for FLI and will be ready to go. It will be fun to see how we both progress.
I was so glad I finally nailed those lunges. All the muscle soreness was really preventing me from completing those and the step-ups during the beginning of break-in. I nailed the step-ups last week, so I think I'll be good on Friday with those as well. I think the week off will be good for my muscles to catch up on recovery so I will be good to go when I start FLI.
My last break-in workout will also be on Friday! Are you taking the week off? I'm going to, but it's going to be hard! I think I will do the page 87 metabolic overdrive cardio workouts and still take my abs classes during that week.
I'm all ready with my spreadsheets for FLI and will be ready to go. It will be fun to see how we both progress.
I was so glad I finally nailed those lunges. All the muscle soreness was really preventing me from completing those and the step-ups during the beginning of break-in. I nailed the step-ups last week, so I think I'll be good on Friday with those as well. I think the week off will be good for my muscles to catch up on recovery so I will be good to go when I start FLI.
Good luck to us both!
Yup. I am taking next week off and will start Fat Loss I on Monday, August 20th for 3 times a week (Mon, Wed, Fri) for 6 weeks.
New Rules of Lifting – Break-In Program Week 4 of 4 (Workout 3 of 3)
Workout B: Friday, Aug 10, 2007
Straight Sets: Deadlift – (5 reps with just the bar to warm up)
Then: 2 x 15 x (2 x 55 plates plus bar which is 45lbs.)
(went up 10 lbs which was a bit tough for me. My form started to go a few times and a day later my back is a little bit sore. Will probably go back to 2 x 45 plates for Fat Loss I. Especially since I will be doing 3 sets.)
Superset: Step-Up – 1 x 15(e) x 70 and 1 x 10 x 60 (I wasn't able to get the full 15 reps on the 2nd set. Just didn't have the energy.)
DB One Arm Shoulder Press – 1 x 15 x 30 and 1 x 15 x 27.5
Superset: Close Grip Lat Pulldown – 1 x 15 x 110 and 1 x 15 x 85
(The 2nd set of these sucked. No way I was able to do more than a few at 110 so my PT backed it down to 85lbs)
Reverse Crunch – 2 x 25 x B
Notes: An okay workout, I didn't seem to have the energy and I think the increased weight early on was what did me in.
NROL Break-In Completed!!
I am taking next week off and will start Fat Loss I on Monday August 20th!
Columbus_George's NROL Workout Log
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