Lennox's NROL Log - JP Fitness Forums

Lennox · 10-04-2007, 06:47 AM

So I have finally decided to start a log. After talking to Frank S. through some pm's, I have learned that this is a very beneficial way to get feedback and suggestions. Please feel free to lend any nutrition or training ideas, I am always open for trying something new.
Anyways, I have already completed various high-intensity programs with the idea of shedding some pounds. Most recently I have finished fat-loss 1-3 and have made tremendous gains. Since last November I have gone from 230 to 168. I am a lot leaner now and am looking to pack on size and muscle. I have upped my calories to about 3100 and am following NROL's recommended diet of 40% carbs, 30% protein and 30% fat. Now I am going to start Hypertrophy 1 and start logging my results with the idea that it will only help me further.

Stats:

6'1,
168
19 years old

So here we go!

Lennox · 10-04-2007, 06:53 AM

Hypertrophy 1 Workout A1 5x5 90 sec rest

Incline Dumbbell Bench Press= 80's
Seated Cable Row= 160

Military Dumbbell Press= 60's
Lat Pull-Down= 140

C.G. Bench= 165
High Pull= Bar + 10's (I have never done this movement and was having trouble. If anyone has any tips for this. I decided to start light and attempt to get the movement patterns down. Still working on it though.)

Thoughts: Felt good to finally lift relatively heavy again. I hope my strength will continue to increase. Especially with my increased calorie consumption.

Lennox · 10-04-2007, 06:57 AM

Hypertrophy 1 Workout B1 4x10 60 sec rest

Squat= 195
Deadlift Shrug= 195

Bulgarian Split-Squat= 30's
Step-Up= 40's

Thoughts: Wow, this is one tiring workout out. The deadlift really tested me with the shrugging aspect. The bul. splits and step-ups are madness as well.

LWilson212 · 10-04-2007, 07:53 AM

Wow 230 to 168! That is great. I'm doing NROL too so its great to see another log.

Good luck and keep us posted.

Leah

Lennox · 10-04-2007, 08:50 AM

Quote:

Originally Posted by LWilson212

Wow 230 to 168! That is great. I'm doing NROL too so its great to see another log.

Good luck and keep us posted.

Leah

Thanks for the encouragement Leah. I wish you luck with your NROL pursuits as well.

gregl515 · 10-04-2007, 09:45 AM

Congratulations on the weight loss.

Lennox · 10-04-2007, 08:38 PM

Thanks greg! Hopefully a few months you'll be saying "congratulations on the size/strength gains."

Lennox · 10-05-2007, 02:22 PM

Hypertrophy 1 Workout A2 3x15 30 sec rest

Incline Dumbbell Bench Press= 60's x 2/55's x 1
Seated Cable Row= 140x2/130x1

Military Dumbbell Press= 30's
Lat Pull-Down= 110

C.G. Bench= 95
Dumbbell Swings= 20's x 1/ 25's x 2 (substituted high-pulls out as I never felt I was going to be able to nail the form. Searched around the forums and saw that Lise recommended these.)

Thoughts: This was one intense workout. I would rather of kept the same weights the whole way through but it just was not going to happen. I would have not got my reps in. I really would like to improve my endurance on the military press and lat pull down. For the next 3x15 day I will definitely be upping the C.G. bench a tad. In the end it was a great workout. Now I am staring at the 5x5 lower day

Lennox · 10-06-2007, 09:32 AM

Hypertrophy 1 Workout B2 5x5 90 sec rest

Squat= 225
Deadlift=225 (this felt really heavy)

Bulgarian Split-Squat= 40's
Step-Up= 50's

Thoughts: The squats felt pretty good this workout. However, the deadlift was another story. I haven't had to deadlift very heavy because of the fat-loss workouts. The highest I went to on those was 185. My left back has a kind of stiff feeling from today. I think its just that I am not used to lifting heavy. The split-squats and step-ups went off without a hitch and I will most definitely be increasing those the next 5x5 day.