Judo Chop!

[judoka]

First log here...probably won't update daily, but will post whenever I fill a workout sheet.

My goal at this point is mainly to lose some body fat while maintaining/increasing strength. Eating clean...on the South Beach Diet with my girlfriend. I've modified it a bit, so I'm eating more protein. Almost all of my carbs are from veggies and the occasional fruit. Nearly zero starches or sweets.

Current weight is 222 lbs. (dropped about 15 pounds in the last 6 weeks). Height: 6'1".

I'm doing the NROL workouts...4 weight training sessions per week. I also practice judo 3 times per week.

Here we go!

[judoka]

Here are my logs from the NROL break-in workouts.

Break-in A

Squat
Workout 1: 135/15, 145/15
Workout 2: 135/15, 155/15
Workout 3: 145/15, 165/15
Workout 4: 155/15, 175,15

Superset

Static Lunge
Workout 1: 0/15, 45/15
Workout 2: 45/15, 55/15
Workout 3: 55/15, 65/15
Workout 4: 65/15, 85/15

Dumbbell Row
Workout 1: 25/15, 30/15
Workout 2: 30/15, 35/15
Workout 3: 35/15, 40/15
Workout 4: 35/15, 40/15

Superset

Push-up
Workouts 1-4: BW/15, BW/15

Swiss-ball crunch
Workouts 1-3: BW/20, BW/20
Workout 4: 10/20, 10/20

Break-in B

Deadlift
Workout 1: 135/15, 145/15
Workout 2: 135/15, 145/15
Workout 3: 145/15, 155/15
Workout 4: 155/15, 165,15

Superset

Step-up
Workout 1: 60/15, 40/15
Workout 2: 50/15, 60/15
Workout 3: 60/15, 60/15
Workout 4: 60/15, 70/15

Dumbbell one-arm shoulder press
Workout 1: 30/15, 25/15
Workout 2: 30/15, 35/14
Workout 3: 30/15, 35/13
Workout 4: 30/15, 35/13

Superset

Close-grip lat pulldown
Workout 1: 87.5/15, 100/15
Workout 2: 100/15, 112.5/15
Workout 3: 120/15, 125/15
Workout 4: 120/15, 125/15

Reverse crunch
Workouts 1-4: BW/20, BW/

[Chris-STL]

Looks good! Keep it up, we are watching! =-)

[rhauser44]

Judoka,

Nice numbers on the Break-In program. Which program will you be starting next?

[judoka]

I started Fat-loss 1 yesterday. 3x15 is tough

[Mahler]

Welcome to the forum and the training logs. I love to see another NROL convert in here. Good luck with the program. You are off to a great start.

[judoka]

Thanks Mahler...I've been lifting regularly for about 6 months now but always had some trouble with the program design aspect. NROL has been a great resource as far as that goes. Now I don't worry about it any more

Also, I've got my girlfriend doing the NROL workouts with me. It's great having a partner there, and she's doing fantastic on the lifts.

The forums here are an extra motivation as well. Thanks all!

[judoka]

Halfway through FL1. Down to 219 lbs. as of this morning.

Fat-Loss 1 A

Superset

Squat
Workout 1: 135/15, 145/15, 155/15
Workout 2: 145/15, 155/15, 165/15
Workout 3: 155/12, 165/12, 185/12

Cable seated row
Workout 1: 100/15, 105/15, 112/10
Workout 2: 100/15, 105/15, 112/12
Workout 3: 105/12, 112/12, 117/12

Superset

Supine hip extension
Workout 1: BW/15, BW/15, BW/15
Workout 2: BW/15, BW/15, 25/15
Workout 3: 25/12, 25/12, 25/12

Dumbell push press
Workout 1: 60/15, 70/15, 60/10
Workout 2: 60/15, 60/15, 70/15
Workout 3: 60/12, 70/12, 70/12

Superset

Rotational lunge
Workout 1: 40/15, 0/15, 0/15
Workout 2: 0/15, 0/15, 0/15
Workout 3: 30/12, 40/12, 40/12

Swiss-ball crunch
Workout 1: BW/15, BW/15, BW/15
Workout 2: 25/15, 25/15, 25/15
Workout 3: 35/12, 35/12, 35/12

Fat-loss 1 B

Superset

Deadlift
Workout 1: 135/15, 155/15, 175/15
Workout 2: 155/15, 175/15, 195/15
Workout 3: 185/12, 195/12, 205/12

Dumbell incline bench press
Workout 1: 80/15, 80/15, 80/15
Workout 2: 80/15, 80/15, 80/15
Workout 3: 80/12, 80/12, 90/12

Superset

Bulgarian split squat
Workout 1: BW/15, BW/15, 30/15
Workout 2: BW/15, 30/15, 40/15
Workout 3: 40/12, 40/12, 40/12

Mixed-grip lat pulldown
Workout 1: 96/15, 96/15, 84/16
Workout 2: 100/15, 100/15, 105/16
Workout 3: 112/12, 125/12, 125/12

Superset

Romanian deadlift
Workout 1: 135/15, 145/15, 155/15
Workout 2: 135/15, 155/15, 165/15
Workout 3: 145/12, 155/12, 175/12

Swiss-ball lateral roll
Workouts 1-3: BW/15, BW/15, BW/15

[judoka]

OK, let's try this again. I seem to lack the discipline to update a log daily, or even weekly, but I'll give it another shot

I've finished NROL Break-in, Fat-loss 1 and Fat-loss 2. I just started on Men's Health Power Training (coach Dos' workouts).

I'll post my latest NROL and my Power Training workouts.

I'm down to around 215 and feeling
good. It's nice to see some changes.

Now I'm looking forward to some strength gains to help me in judo.

[judoka]

Forgot to mention that I had a slight shoulder injury in Judo about 4 weeks ago, so some of my final numbers are lower than I would have liked.

Fat-Loss 2 A

Superset

Front Squat
205/8, 205/8, 205/6

Wide-grip cable seated row
132/8, 132/8, 137/8

Superset

Supine hip extension with leg curl
35/8, 35/8, 35/8

Barbell push press
105/8, 105/8, 105/8

Superset

Dynamic lunge
105/8, 105/8, 105/8

Upper-body Russian twist
35/8, 35/8, 35/8

Fat-loss 2 B

Superset

Snatch-grip deadlift
225/8, 225/4, 185/8 (grip giving out)

T-push up
40/8, 40/8, 40/8 (20 in each hand)

Superset

Bulgarian split squat w/overhead press
40/8, 40/8, 40/8

Underhand-grip lat pulldown
132/8, 132/8, 132/8

Superset

RDL/bent-over row
95/8, 105/8, 105/8

Lower-body Russian twist
BW/8, BW/8, BW/8

[judoka]

Men's Health Power Training
Full-Body strength training

Workout 1 (1/23/08)

Squat Jump: 0/5, 45/5, 45/5, 65/5
Front squat: 135/6, 185/6, 205/6, 215/6
Single leg supine hip ext: 0/6, 25/6, 0/6, 0/6
Bench press: 95/6, 115/6, 125/6, 135/6
Bent-over DB row (lbs per arm): 35/6, 40/6, 45/6, 50/6
Push press: 95/6, 105/6, 105/6, 115/6
One-arm chinup (lbs. on assistance machine): 160/6, 175/6, 190/6, 190/6
BB torque (killer!): 0/10, 0/10, 0/10, 0/10
Bridging: skipped due to time

I felt good after this workout. It's nice to do some lower reps after the NROL workouts. Makes me feel strong I was a bit stressed though since this took me about 90 minutes.

[judoka]

Men's Health Power Training
Full-Body strength training

Workout 2 (1/25/08)

Squat Jump: 45/5, 65/5, 75/5, 85/5
Forward lunge: 95/6, 115/6, 135/6, 145/6
Goodmorning: 95/6, 105/6, 115/6, 125/6
DB incline bench: 110/6, 110/6, 120/6, 120/5
Horizontal pullup: bw/6, bw/6, bw/6, bw/6
Alternating DB shoulder press: 70/6, 80/6, 80/6, 80/6
Pullups*: negatives/6, 130/6, 115/6, 115/6
BB torque: 0/10, 25/10, 25/10, 25/10
Plank: 4x45 seconds (60s breaks)

* First set of pullups was just negatives. Next three sets were on the assisted-pullup machine.

[judoka]

Men's Health Power Training
Full-Body strength training

Workout 3 (1/28/08)

Squat Jump: 65/5, 75/5, 85/5, 95/5
Front squat: 185/6, 205/6, 215/5, 205/6
Single leg hip ext: bw/6, bw/6, 25/6, 25/6
Bench: 115/6, 125/6, 135/6, 145/6
Bent over DB row (alternating): 40/6, 45/6, 50/6, 55/6
Push press: 105/6, 115/6, 115/6, 120/6
One-arm lat pulldown: 48/6, 58/6, 53/6, 53/6
BB torque: 25/10, 25/10, 25/10, 25/10
Plank: 4x45 seconds (60s breaks)

My hamstrings were tight from Friday's GMs and the squat jumps made them tense up even more...they've never felt like that. I think it's a good thing, but it did make me back off the front squats a bit.

I'm contemplating switching to the push/pull split routine in the book due to time constraints. This full body is taking upward of 90 minutes...far surpassing my lunch "hour" workout time.

[judoka]

I switched to the 4-day push-pull split from the full-body program, due to time constraints.

Men's Health Power Training
Push-pull strength training

Workout 1 (2/17/08)

Clean Pull: 135/5 185/5 205/5 185/5
Overhead Squat: 0/6 0/6 20/6 20/6
DB incline bench: 110/6 110/6 110/6 110/6
Push Jerk: 45/6 95/6 75/6 75/6
BB torque: 0/10 10/10 10/10 10/10
4-pt plank: 45s 45s 45s 45s

[judoka]

Men's Health Power Training
Push-pull strength training

Workout 2

Clean high pull: 115/5 115/5 115/5 115/5
split GM: 95/6 95/6 105/6 105/6
modified t-bar row: 45/6 70/6 80/6 90/6
one-arm cable pulldowns (alternating elbows out/in): 60/6 72/6 60/6 72/6

cable rotation: 60/10 60/10 60/10 60/10
4pt plank: 45s 45s 45s 45s

[judoka]

Men's Health Power Training
Push-pull strength training

Workout 3

clean high pull: 95/5 115/5 115/5 115/5
BSS: 60/6 70/6 70/6 80/6
Dip (assistance): 10/6 85/6 85/6 70/6
DB alternating press: 70/6 80/6 80/6 90/6
Cable rotation: 65/10 65/10 65/10 65/10
4pt plank: 45s 45s 45s 30s

[judoka]

Men's Health Power Training
Push-pull strength training

Workout 4


clean high pull: 125/5 125/5 125/5 125/5
GM: 135/6 145/6 145/6 155/6
Bent-over DB row: 45/6 45/6 45/6 50/6
Pullup (assisted): 85/6 85/6 85/6 70/4
Cable rotation: 70/10 70/10 70/10 75/10
4pt plank: 45s 45s 45s 30s

[judoka]

Men's Health Power Training
Push-pull strength training

Workout 5

clean high pull: 125/5 125/5 125/5 125/5
overhead squat: 20/6 25/6 25/6 45/3
DB incline bench: 110/6 110/6 110/6 120/4
Push jerk: 75/6 75/6 85/6 85/6
BB torque: 25/10 25/10 25/10 25/10
4pt plank: 45s 45s 45s 45s

[judoka]

Men's Health Power Training
Push-pull strength training

Workout 6

clean high pull: 135/5 125/5 125/5 125/5
split GM: 105/6 105/6 115/6 115/6
modified T-bar row: 90/6 100/6 110/6 115/6
one-arm pulldown (alternating elbows out/in): 62/6 75/6 62/6 75/6
cable rotation: 80/10 80/10 80/10 80/10
4pt plank: 45s 45s 30s 45s