Sorry a little change in plans, NO LIFTING TODAY, bc my dad, need to go to the hospital, so I did pullups and an ab workout from my old crew coach!! So I will start the program tomarrow and Family comes first!!!!
My ab routine is 16 items, like plank and 15 others! each for 2mins and I go through it twice!
Glad to see you picked up NROL. If Alwyn can't put on the muscle, no one can. Worrying about your nutritional macros is fine but second to your family, make sure you get enough calories!
Ok so day one was a little shaky..... lets try this again.
Running:
12.3 miles
NORL:
Break In A
-Squats(in squat rack) 35's on each side(115) 2x15
-Split Squat
(These were tough, I am used to doing lunges but WOW) 2x15 (85 lbs)
Are you suppost to stay in the split squat postion or come back with your feet together???
- Single arm row, with hand behind back
2x15 with 25 lbs dumbell, definlty felt the burn
-Push Ups
(Did them on a balance platform)
2x15
-Plyo Ball Situps
2x60
(I am used to doing these so that is why I did 60)
Then I added
-Bicep curls and tricep extension and chest flys
I HAD TOO
If you want to do A and B back to back that's fine but make sure you don't do three days in a row...
Quote:
Originally Posted by Barrett
Then I added
-Bicep curls and tricep extension and chest flys
I HAD TOO
If you must, you must, but you could have hit all three of those groups with some sets of pullups and gotten a lot more bang for you buck in my opinion. If you're looking for some ways to finish your workout do a search for "finisher." Cosgrove has some good ones. I've been using Farmers Walks, DB Swings and Medicine Ball Slams as finishers to great effect in my own workouts.
Keep up the good work!
P.S. If you're looking to add some difficulty to the pushups you could elevate your feet, do plyometric pushups (hands come off the ground at the top) or do T-Pushups. That could work better than the balance board.
P.P.S (sorry). Hold some weight for the situps. Go for added resistance over added reps.
If you want to keep up the protein but cut back on the fat just pull out half of the yokes. If you want to keep up the fat but cut back on the saturated type pull the yolks but add in a healthy fat like olive oil.
__________________ -50# by 4/1/10 2 down 48 to go.
I am really struggling with the nutrition part of my training plan!!!?!?!
But the CORE workout was this..... Decline situp with 10lbs 3x50 decline twist with 35 lbs 4x50 Hanging leg raises 4x35 Knee Upbrings 4x35 weighted situp 5x25 Standingcable Crunch 3x15 (60lbs) Plyoball situp 4x60 Side with weight 3x20 (45 plate) hanging situp 3x15 Plank with plyoball (4:05 Hold) side chop(3x15) each side with resitance to 23 side to side (holding legs at 90 degrees) Chin ups 5x22 Plyoball pass 3x13
Weights Leg extensions 3x25 (105lbs) hamstring curls 3x25 (105) calve raises 3 x 50 plus hold for a minute after the 50 with 235lbs
Yup 5x22 chin ups and pullups on other days!!! I am doing a race in september,a 30k which is 18.6 miles. I also am going to try an walk on to my college team!!!
O yea I have been getting this wicked cramp in my left oblique. It is weird could it be from all that fat and eggs I ate on Sat.???? How long would this fat and chlestrol from the eggs stay in my body an effect my training???
Sorry everyone I forgot to introduce myself. My name is Chris, I am 20 years old and weight 150 lbs, last time I got my BF% checked, over the spring, I was 5% and I recently ran a marathon in October. I am training for a race on September 23rd which is 18.6 miles. I am also very into lifting as well. I jusut started the NROL. I am hoping to make some gains. On thing that I would like to do is make gains while still keeping my cardio up.
One other thing is I would really like it with nutrtional help, this aspect is one that I would really like to improve!!!
One other thing is I would really like it with nutrtional help, this aspect is one that I would really like to improve!!!
Chris,
Given that you more than likely have a raging metabolism (since you are 6' and only 150#) and exercise like a fiend, the focus of your nutrition should be calories above all else. Get them any way you can.
Now, I know that sounds great -- just eat as much as you want -- but it is hard work. It does not feel good to continuously cram food down your throat. I know, I've been there, but it works. It will put some fat on you but it will also allow you to build muscle. Without the excess calories your body will fight you every step of the way on building muscle.
If you are worried about eating too much saturated fat then I would suggest getting your cholesterol checked. If it is fine then don't worry about it. In twelve months get it checked again. If it climbs then you can cut the fat, but I bet it won't.
You can work on getting clean calories in and that is a good goal, but work on getting those calories up first.
-dips on machine that I did pull ups (3x32) assisted with 20lbs)
-Incline bench with dumbells (3x12 with 35 lbs dumbells) and 1x15 with 30 lbs dumbells
-21's (60 lbs, then right after 50 lbs 12 time) did this 3 times
-seated row (3x12 120 lbs) and 1x15 90lbs
Chris, you ran 18.2 miles (at 6:xx pace) AND did an NROL workout on the same day? You're a beast!!!! Oh wait, I see this is routine for you, with a 16x300 workout plus warmup miles and an NROL workout the day before. You do realize that you are superhuman??!!
I imagine you do need substantially more calories to support this much exercise, although you're obviously doing well at both weights and running.
What are your race PR's??? You must have some amazing ones!
My Pr's for a 5k is 17:58, for a marathon is 3:27. (only have done one.) Those are my best races the others have been 4 miler and half marathon and a 5 miler. But I am trying to walk on to my XC team for the college I am attending.
MY CALORIES ARE USUALLY BETWEEN 2500 and 2900
Running: Today I split it up 6 in the afternoon.
Then 6.25 in the evening. 12.25miles
NROLafter the first 6 miles)
Break in B
Deadlift
2x15 (175)
(SUPERSETTED)
-Step up
2x15 (with 20lbs Dumbells)
-one arm shoulderpress
2x15 (with 30lbs Dumbells)(5lbs up from last week)
Lifting:
-Tricep dips 3x12(45+25 each side) and 1x15 with 45on each side
-Bicep curl (cables) 3x12(, 1x20(60lbs)
-Single arm tricep pulls (cables 3x60)
-Bicep Machine
-Close grip pull ups 5x22
CORE WORKOUT
BIG 2mile time trial tomarrow!!!!!! for the college XC team I am trying to walk on too?!?! Alittle nervous
Chris, you ran 18.2 miles (at 6:xx pace) AND did an NROL workout on the same day? You're a beast!!!! Oh wait, I see this is routine for you, with a 16x300 workout plus warmup miles and an NROL workout the day before. You do realize that you are superhuman??!!
I totally agree. Wow.
Good luck! Make sure and let us know how it went!!!
My Pr's for a 5k is 17:58, for a marathon is 3:27. (only have done one.)
Yeah, I'm sure you could smoke your marathon time right now given that you are running 18 miles at sub 7:00 and 6-miles near 6:00 pace as just routine training runs!
Barrett's Log (running and lifting)
Worrying about your nutritional macros is fine but second to your family, make sure you get enough calories!
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) 2x15 (85 lbs)
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Linear Mode
