Tcoyle Log

[Deserve]

Time to push the weights upward on the next time through. Congrats on the good work out. I love those days when you feel like you can move mountains.

[Mahler]

I love your comments on that last workout. That's what its all about. The feeling of really accomplishing something.

[tcoy777]

Thanks a lot for the encouragement. I know there will be days when I can't lift as much as I did the workout before, but at least I will try to hit my goals each workout. This was one of the first since starting NROL that I felt comfortable with each exercises and felt I did them with the best possible form. It seems easier when you actually do the lift with the correct form. Imagine that!!

[tcoy777]

12-19-07

7.02 mile run at 1:06:37 for a 9:30 pace

Slow and steady run. My legs are worn out from yesterday's lifting and run, but it felt so good outside. 53 and sunny!!! so much for a white Christmas, but that's why we are going up North for Christmas.

[tcoy777]

12-20-07

Warmup
1 mile at 8:38
abs
incline bench 1x5 at 40 lbs
incline bench 1x5 at 45 lbs

Hyp I Workout 6A

Dumbell Incline Bench Press
previous max 45 lbs per hand
4x10 at 50 lbs

Cable Seated Row
previous max 120 lbs
1x10 at 130 lbs
3x10 at 120 lbs

Dumbell Shoulder Press
previous max 35 lbs
1x5 at 40 lbs
1x8 at 35 lbs
2x10 at 30 lbs

Wide grip lat pulldown
previous max 100 lbs
1x9 at 100 lbs
1x8 at 100 lbs
2x10 at 90 lbs

Barbell close grip bench press
previous max 105 lbs
3x10 at 105 lbs
1x10 at 105 lbs

High Pull
previous max 70 lbs
4x10 at 80 lbs

Reverse Crunches
3x20 at BW +25

Cardio
2 miles at 18:28


I think my body really needed a day off before doing this workout, but trying to get all my workouts before we leave town. I improved on some and lost ground on others. I also think since I have been off and busy getting ready for the Holidays, I have not eaten as much as I should have. I weighed today and I am down to 161 lbs. Not sure of this but Its the only thing I can think of. I have noticed a steady fat loss doing Hyp I is this normal? I mean I am not complaining.

I just found out that I can use the Y in each of the cities we are traveling to, so I may not have to take a break during Christmas now. I maybe a bit crazy in the head for feeling guilty of taking a week off in the middle of the program. Everyone says I am addicted to working out. I guess there are worse things to be addicted to.

[tcoy777]

12-21-07

Warmup
1 mile at 8:38

Hyp I workout 6B

Squats
previous max was 115 for this protocol
3x15 at 125 lbs (+10lbs)

Deadlift Shrug
previous max was 115 for this protocol
2x15 at 125 (+10lbs)
1x13 at 125

Bulgarian Split Squats
previous max was 15 for this protocol
2x15 at 20 lbs (+5lbs)
1x15 at 15 lbs

Step Ups
previous max was 20 lbs for this protocol
2x15 at 25 lbs (+5+ lbs)
1x15 at 20 lbs

Reverse Crunches
3x20


This workout still proves to be the hardest workout I have ever done. This time the deadlifts caused me the most problem after the squats. The BSS/Step up is still from the devil. Well I am now halfway through Hyp I now and I can say I really LOVE it. I am seeing gains in strength and In lean muscle mass. I have burned some fat and feel great. Now on to the great white north for Christmas. May get a few workouts in or I may take a break.

Merry Christmas everyone!!!

[tcoy777]

12-31-07

Warmup
1 mile at 8:26

dumbell incline bench press
1x5 at 45 lbs
4x5 at 50 lbs
same as last time

cable seated row
5x5 at 130
same as last time

Shoulder Press
4x5 at 40 lbs
1x3 at 45 lbs
same as last time

Wide grip lat pull down
5x5 at 110
same as last time

Close grip bench press
4x5 at 130
1x4 at 130
same as last time

High Pull
5x5 at 100 lbs
+10 lbs

Reverse Crunch
3x20 at bw+25

Cardio
3 miles at 23:59

Well 10 days of no lifting and eating like a pig for Christmas made todays trip to the Gym exciting. I was so ready to get back at it. I did some running over the holiday, 17 miles to be exact. But as usual I did gain about 10 pounds, but will lose them fast. This workout was about the same as last time I did this workout, which is getting frustrating that I still can't increase my weight on the incline bench press. I can get 55 pounds up on my right arm, but not on my left. With that aside I feel pretty good being gone a week and just getting back in to the swing of it. Now to New Years!!!

Happy New Year!!!

[tcoy777]

1-1-08

Hyp 1 Workout 7 B

Warmup
1 mile at 8:38
abs
squats

Squats
4x10 at 145 (+10 lbs)

Deadlifts
4x10 at 155 (+10 lbs)

Bulgarian Spilt Squats
4x10 at 25 lbs (+5 lbs)

Step ups
4x10 at 30 lbs (+5 lbs)

Reverse Crunches
3x20

My first leg workout since Dec 21st. I was afraid I was not going to be able to increase the weight. I was and it felt good. The deadlifts got tough at the end of the last set to keep my grip. BBS felt much better then the step ups this time, weird!!
I was going to try to run 3 miles after, but my legs were dead after this workout and did not want to push things.

1/2 Marathon training is going good, the workouts don't seem any harder then what I normally do. Back down to within 3 pounds of my normal weight. So the Christmas gorge does not seem to be going to stay around long!

[tcoy777]

1-2-08


Tempo Run
10 min easy run
15 min 10k pace
5 min easy run

30 min. 3.6 miles for a 8:20 pace.

[tcoy777]

1-3-08

Warmup
abs
1 mile run at 8:38
pushups
incline dumbell bp 1x7 at 40 lbs

Hyp I 8A

Dumbell Incline bench press
1x15 at 50 lbs (+5)
1x13 at 50 lbs (failed to do all reps at +5 lbs increase)
1x11 at 45 lbs same as last time

Cable Seated Row
2x15 at 110 (+10)
1x15 at 100 same as last time

Dumbell shoulder press
1x11 at 25 (failed to do all reps with a 5 lbs increase)
2x15 at 20 same as last time

Wide Grip Lat Pulldowns
1x10 at 90lbs (failed to do all reps with a 10 lbs increase)
1x13 at 80lbs (failed to do all reps with same weight as last time)
1x15 at 70 lbs (-10 lbs)

Close Grip Bench Press
1x15 at 95 lbs (+5 lbs increase)
1x11 at 95 lbs (failed to do all reps with +5 lbs increase)
1x15 at 85 lbs (-5 lbs from last time)

High Pull
3x15 at 70 lbs (+10 lbs increase from last time)

Swiss Ball Crunches
3x15 at 35 lbs (+10 lbs increase from last time)

1/2 Marathon Training

3 miles at 25:35 for a 8:32 pace. This is my goal 1/2 marathon pace.

I am really getting to dread the 3x15 day no matter what it is, upper body or lower. I would have to look through my logs but I don't think since I increased my weights I have ever hit all 3 sets with a increase in weights. Should I care more about increases or hitting all the reps?????? Or is how I am doing it ok! I try the increase on the first rep and then if I hit it try again. If I fail on the second drop down in weight. If I fail on the first I drop down in weight. I don't know if this is a good thing or not. Either way the 3x15 with 30 sec rest SUCKS!!! But it is one heck of a workout. My arms were on fire after.

The pace run was good. My legs are getting tired from the tempo run yesterday and then today's pace run. I was not suppose to do the pace run today, but I have the 5x5 lower body tomorrow and did not think I would be able to run a pace run after that. I will have to keep adjusting my marathon training around the NROL workouts for now. I think the holiday also messed up my schedule a bit, so next week should be a better judge of things.

[tcoy777]

1-4-08

Warm up
1 mile at 8:38
2 sets of abs
2 sets of squats. 5 reps. at 145 and 155

Hyp I workout 8B

Squats
5x5 at 165 lbs (+10) PR last was 155lbs

Dead lift shrugs
4x5 at 185 lbs (+10) PR. last was 175lbs
1x5 at 195 lbs (+10) PR good weight but I could not have done 5 sets.

Bulgarian Split Squats
5x5 at 40 lbs (+5) PR last was 35 lbs

Step ups
1x5 at 45 lbs (+5) I wont count this as a PR because I felt like I was cheating to much
4x5 at 40 lbs same as last time.

Reverse Crunches
3x15 at BW+ 6 lbs


1/2 Marathon Training
3 easy miles at 28:00 for a 9:20 pace.

I was really not feeling like I had any energy today to do this workout. I did the first round of squats and started to feel good. By the time I finished I was pumped that I actually was able to squat my body weight!!!!! I know that some did not go as deep as I wanted so I think is a good weight for next time. Most of them did though. The Dead lifts felt awesome!! I really love DL's. For the BSS,to use a term others have used before, I am starting to make them my "Bitch"!!!! The step ups have been a source of trouble this week for me. I may need to drop the weight and make sure that I am not using my back leg too much. Overall this proves to be my favorite Hyp I workout and see great gains.

[mel]

Don't you just love those days when you feel like junk but make yourself lift anyway and are rewarded for it by doing something good or just feeling good? That's one of my favorite feelings in the world. Yay for you!

mel

[Cynic]

Originally Posted by mel

Don't you just love those days when you feel like junk but make yourself lift anyway and are rewarded for it by doing something good or just feeling good? That's one of my favorite feelings in the world.

Those tend to be my best days.

It's the days I go in feeling like I won the lottery are the days I leave feeling bankrupt and broke off.

[tcoy777]

Mel,

thanks its amazing what happens when you don't let your brain get in the way of your body and heart!

Cynic,

I am starting to learn not to give in to the tired feeling.

[tcoy777]

1-05-08

1/2 Marathon Training

6 mile long run. 54:55 for a 9:09 pace.
Avg HR = 164 Max HR = 177
Avg speed = 6.6 Max speed = 8.1

I was trying to keep my pace at around 9:30. I just could not keep my legs going any slower. I don't know if it was the wind and slightly cool weather that made me run faster then I wanted to or what. It did not feel like a real hard pace, so maybe I can push it harder. Although my HR was higher then I thought it should be. I am not sure if this HRM is acting correct or what. I need to some more testing with it.

Any HR experts out there, does this seem correct? I mean by the way the Garmin figures my HR my max is 185. So in a long run I stayed close to 90% of my max HR? This does not seem correct as it did not feel like I was really working hard at all. I did not feel out of breath at all.

[tcoy777]

1-05-08

My wife wanted me to go to the gym with her this afternoon and help her workout. So I thought I would put her through Break In A. She did a great job, I was so proud of her. We did some intervals to warm up with. 2 min walk, 30 sprint, 30 sec walk x 4. Then a 2 min walk. Then did the Break in A. While she did some cardio after I did the following

Bench press
1x15 at 115 lbs
1x10 at 135 lbs
1x5 at 145 lbs

Arm curls
1x15 at 30 lbs
1x10 at 35 lbs
1x5 at 40 lbs

Dumbell Shoulder Presses
1x15 at 25 lbs
1x10 at 30 lbs
1x5 at 35 lbs
1x5 at 35 lbs

Pull ups
3x5

Dips
3x10

It was really a fun workout. Its been awhile since my wife and I hit the gym together. She is thinking about starting NROLFW. Any thoughts from the ladies on how you like it? She might do Break In until she gets the book.

[tcoy777]

1-07-08

Warm Up
1 mile at 8:13
sit ups
swiss ball push ups
db incline bench press 1x7 at 40 lbs, 1x5 at 45 lbs

Hyp I Workout 9A

Dumbell incline bench press
2x10 at 45 lbs (-5 from last time)
2x10 at 50 lbs (same)

Cable Seated Row
1x10 at 130 (+10 lbs)
3x10 at 120 (same as last time)

Dumbell shoulder press
4x10 at 30 lbs (same as last time)

Wide grip lat pull down
1x10 at 90 lbs (same as last time)
3x10 at 100 lbs (+10 lbs)

Close Grip Bench Press
4x10 at 105 lbs (same as last time)

High Pull
4x10 at 90 lbs (+10 lbs)
Swiss ball crunches
3x15 with 20 lbs dumbells in each hand


1/2 Marathon Training
6 x 800 m at 5k pace 3 miles total.
800 m rest pace in between
cool down 1 mile.

I am not sure why I can not gain anything on the 4x10 incline bench or dumbell shoulder presses. Maybe I have reached my max level right now with the cardio, or maybe I am not eating enough. I feel I am gaining muscle, not on the scale but in the mirror. Any suggestions or insight???????????????????