Hyp I Workout 10A
Dumbbell Incline bench press
5x5 at 50 lbs (same as last time) @$#$#@ sick of not hitting the next level
Cable Row
5x5 at 140 lbs (+10)
Shoulder Press
5x5 at 40 lbs (same as last time) did 1 rep at 45 and new I could not do it for whole set.
Wide Grip Lat Pull down
1x5 at 120 lbs (+10) did not get full range of motion so dropped back
4x5 at 110 lbs (same as last time)
Close Grip Bench Press
1x5 at 135 lbs (+5 lbs. did not get full range of motion)
1x5 at 125 lbs
3x5 at 130 lbs
Swiss Ball Crunches
3x15 at 40 lbs
Still not where I want to be, but I guess no one ever really is. I felt good during the workout and overall pleased. I tried the 55 lbs dumbbells on the incline bench press 2 times and just could not get them up. I really think if I could get them up for the first rep I could get the rest. Its just that first one!!!
I went after my workout and helped my wife with NROLW stage 1 B. She had never done dead lifts and needed some help with form. She did great. I was very proud of her. I know it can be uncomfortable to be around all the big dudes trying to learn a new exercise, and I wanted to be there for support. I know there are times that I fell self-conscious being around all the meat heads at times. I read the book on Sunday and once again I am impressed with how well written and planned out things are. I think she will like doing these. I know they are really hard at first, specially things like squats, dead lifts, and lunges when you never have done them.
Squats
3x10 at 155 lbs (+10)
1x10 at 165 lbs (+20)
Dead Lifts with shrug
4x10 at 165 (+10)
Bulgarian Split Squats
4x10 at 30 lbs (+5 lbs)
Step ups
4x10 at 30 lbs (same as last time)
Reverse Crunches
3x15 at 8 lbs
1/2 Marathon training
2 miles at 20 min (Recovery Run)
This was a great workout!!! I did the 165 squats on the 3rd rep. I did not feel in total control so I dropped back to the 155. BSS did not kill me as much as they use to. I am still working on my form on the step ups. I could have done 35 I think, but wanted to make sure I did not cheat.
I am not sure if this workout went better today because of my watching my food intake this week or what. Or I could be just getting some frustration from work out on the weights!!!
Either way I like it.
Long run 6 miles 56:40
Avg pace = 9:26
AVG HR = 155
Max HR = 172
Pretty worn out this morning from the leg workout yesterday. Decided that I was going to focus on keeping my HR low and just run a even pace for 6 miles. I set my Virtual Partner on the garmin for a 9:30 pace. I beat him by like 180 ft. Its kind of cool feature. I will probably use it on the 1/2 to make sure I am on pace and don't go out to fast.
Hyp I Workout 11A (3x15 upper body 30sec rest)
Dumbbell Incline Bench Press
1x15 at 50lbs (+5 lbs)
1x14 at 50 lbs
1x13 at 45 lbs (same as last time)
Cable Row
2x15 at 110 lbs (+10 lbs)
1x15 at 100 lbs (same as last time)
Shoulder Press
1x13 at 25 lbs (+5 lbs)
2x15 at 20 lbs (same as last time)
Wide Grip lat Pull down
3x15 at 80lbs (+10 lbs)
Close Grip Bench Press
1x15 at 100 lbs (+ 5 lbs)
1x12 at 100 lbs
1x14 at 90 lbs (same as last time)
High Pull
3x15 at 80 lbs (+10 lbs)
Swiss Ball Crunch
3x15 at 50 lbs (+10 lbs)
1/2 Marathon Training
Easy 3.5 miles 9:20 pace
I felt good when I started this workout, but by the end I felt like death! My HR was way up and felt really weak. I rested for a few min and got my strength back and then did the run. Overall I was pleased with the weight workout. Hitting 15 and jumping up to the next level on most of the exercises felt good. My arms and chest were on fire at the end. Hopefully I will regain some of my energy, as I was suppose to do a 35 min tempo run today, but no way was I in the mood for that.
Since you've been checking into my log I thought I'd reciprocate -- although I'm never that consistent about it...
Its good to see you're back to moving up in weights across the board, but particularly that you broke through that barrier with the presses. BTW, I'm not surprised your heart rate was way up at the end of the workout -- 3x15 is a tough rep range and high pulls are a full-body killer!
Also, I wanted to mention my experience with running. I remember starting out my marathon training where everyone kept advising me to wait: "when you start putting in the miles the speed will come." I just didn't believe it, but lo' and behold when I started to get comfortable at 10-12+ mile runs all of the sudden my 5k time came crashing down. It'll happen to you to, you'll see.
Thanks. That is all I can hope for. I actually like the longer runs better anyway. From the few times I have ran 13.1 I find that the right distance. I have not tried over that so the Full Marathon at this point will have to wait until October.
Squats
2x5 at 175 lbs (+10 lbs)
3x5 at 185 lbs (+20 lbs)
Dead Lift Shrugs
2x5 at 195 lbs (+10 lbs)
3x5 at 200 lbs (+15 lbs)
Bulgarian Split Squats
5x5 at 45 lbs (+5 lbs)
Step Ups
5x5 at 45 lbs (+5 lbs)
Reverse Crunches
3x15 at 8 lbs
1/2 Marathon Training
2.5 miles in 21:00
Well the last of the 5x5 leg day is done. I pushed as hard as I could and I got to the 200 pound mark!!!! I could have maybe done 10 more pounds on the squats, but I don't think I could have kept good form. I am very pleased with the gains I have made in Hyp I. I don't see it on the scale with gained weight, but I do see it in the mirror with a leaner more toned self!!!
The 1/2 marathon training did not go well today. My legs and lungs felt great. My stomach was killing me when I started to run. Having some sort of stomach explosion on the tread mill would have been something that I may have been kicked out of the Y for. So I stopped before that happened. I think I learned don't eat oatmeal before a workout. Or it could be that Work sucks and I had to inform all my employee's today that if someone does not buy our studio by Friday the bank is going to close us down on Friday. So to say the least I have been stressed and that maybe why my workouts have sucked this week and my HR is going higher then usually.
Well we will have to see what God's great plan is next in my life and for work!!
Dumbbell Incline Bench Press
2x10 at 45 lbs (-5lbs)
2x10 at 50 lbs (same as last time)
Cable Row
4x10 at 130 lbs (+10 lbs)
Dumbbell Shoulder Press
1x8 at 35 (+5 lbs)
2x10 at 30 lbs (same as last time)
1x9 at 30 lbs (same as last time)
Wide Grip Lat Pulldown
3x10 at 100 lbs (same as last time)
1x8 at 100 lbs
could not superset!!! to many newbies at the gym.
Close Grip bench press
1x10 at 105 lbs (same as last time)
3x10 at 110 lbs (+ 5 lbs)
High Pull
4x10 at 100 lbs (+10 lbs)
swiss ball crunch
3x20 at 18lbs
1/2 Marathon Training
3 miles easy 27:40
Well the last upper-body Hyp I is done and I am glad. I don't know if its all the stress from work or just sick of doing the same routine for all these weeks, but I dreaded this workout. Now that everyone is getting back in the gym for the "New Years Resolutions" its getting harder to tie up some of these machines to superset. I hate this!! Oh well. Tomorrow is suppose to be my last Hyp I workout. With the things at work as they are I don't know if I will be able to to do it as its D-Day!!
Me and oatmeal are no longer friends. I'm not sure what happened or when, but I can't eat it any more. It causes gastro distress working out or no working out.
Thanks everyone. I am trying to get through this week as best as I can. Its funny that all this is going on and I still and doing my best to find time to finish NROL. I am sick in the head.
Thanks everyone. I am trying to get through this week as best as I can. Its funny that all this is going on and I still and doing my best to find time to finish NROL. I am sick in the head.
I can understand this lol... when I was close to finishing Hypertrophy I, I was bound and determined to do so.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I ran with a friend of mine who is also training for the 1/2 marathon. I was only suppose to run 7 today, but decided I really needed to run with her today. She use to be employed by the same company that I was, and our owner closed down that part of the company last year. Her pace is a little slower than I would have normally ran 8 miles but it felt good just to run for the love of running and not trying to hit some pace.
On the work side. Well a miracle happened at the 11th hour. Actually it was more like 11:45. Some one we met with on Wed night came through and agreed to lease our business for 90 days while he does his due process of buying or getting partners to buy the studio!! It had to be the most emotional day in my 14 years of working there. But it seems it will all work out in the end.
Squats
3x15 at 145 lbs (+10 lbs)
Dead Lift Shrugs
3x15 at 145 lbs (+10 lbs)
Bulgarian Split Squats
3x15 at 30 lbs (+5 lbs)
Step Ups
3x15 at 30 lbs (+5 lbs)
Reverse Crunches
3x20 BW
I AM DONE!!!!!!!!
Wow its been a long 7 weeks. Had to take a break at Christmas so I am a week over what I should have done, but it was well needed. I really have liked this program. I have seen gains and when I look back I am sure the numbers will hold up. I really was surprised that I got through this workout as well as I did after running 8 miles this morning. I will post a final report soon. Now a week off from lifting. Then I think I will start Hyp 2. I will probably need to split this up as well due to the 1/2 marathon, but its just the way it is.
Congratulations on finishing HT1 -- finishing that deserves a week long rest. Plus you'll need it HTII is similar, only harder . If I remember correctly it is HTII that has the BSS w/ overhead press. I still shudder when I think about those...
Nice 8 mile run too. I've always felt that getting in some long easy miles can do wonders for your attitude about the distance and provide much needed confidence as you get tired towards the end of those long races.
Finally, it sounds like you had quite a nail-biter with your company. I'm glad it looks like its going to work out. BTW, what kind of studio is it?
I work for Nashville's largest Recording Studio. The music industry has been suffering for a few years now and its really taking a toll on the studio's. Our situation was a bit more complicated, as we never have lost money. We had a owner who bought us a few years ago and got involved with other partners that just sough deep pockets. He wanted out and the way he got out was to default on his loan with the bank and try to put us out of business. Well the power of the people will always trump what the uninformed try to accomplish, at least for now!!
Best of luck on Hypetrophy 2, I stopped at 1 since I picked up a personal trainer and we've been doing stuff that follows NROL principles (time efficient compound exercises) but not the programs listed in the book.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
1 mile warm up at 9:13
7 x 1/4 mile at 5k pace (2:00 min each 1/4) 1/4 miles recovery jog.
cool down 3/4 mile.
total 5 miles in 43:46
It felt good to to some sprint work today. Well not really sprint work but faster then a easy run or pace run. It was tough at first to get the legs to turnover, but after the first few it became easy. By the end I felt like I could have done a few more.
Dumbbell Incline bp Start = 5x5 at 50lbs - End = 5x5 at 50lbs none Start = 3x15 at 40lbs - End = 3x15 at 50 lbs +15 lbs Start = 4x10 at 45 lbs - End = 4x10 at 50 lbs +10 lbs
Cable Seated Row Start = 5x5 at 120 lbs - End = 5x5 at 140 lbs +20 lbs Start = 3x15 at 90 lbs - End = 3x15 at 110 lbs +20 lbs Start = 4x10 at 120 lbs -End = 4x10 at 130 lbs +10 lbs
Dumbbell Shoulder Press
Start = 5x5 at 40 lbs - End = 5x5 at 40 lbs none Start = 3x15 at 20 lbs - End = 3x15 at 20 lbs none Start = 4x10 at 35 lbs - End = 4x10 at 30 lbs -5 lbs
Wide Grip Lat Pulldowns Start = 5x5 at 110 - End = 5x5 at 120 lbs +10 lbs Start = 3x15 at 70 lbs - End = 3x15 at 80 lbs + 10 lbs Start = 4x10 at 100 - End = 4x10 at 100 lbs none
Close Grip Bench Press Start = 5x5 at 125 lbs - End = 5x5 at 130 lbs + 5 lbs Start = 3x15 at 90 lbs - End = 3x15 at 100 lbs +10 lbs Start = 4x10 at 105 lbs - End = 4x10 at 110 lbs + 5 lbs
High Pull Start = 5x5 at 90 lbs - End = 5x5 at 110 lbs +20 lbs Start = 3x15 at 50 lbs - End = 3x15 at 80 lbs +30 lbs Start = 4x10 at 70 lbs - End = 4x10 at 100 lbs +30 lbs
WORKOUT B
Squats Start = 5x5 at 135 lbs - End = 5x5 at 185 + 50lbs Start = 3x15 at 115 lbs - End = 3x15 at 145 +30 lbs Start = 4x10 at 125 lbs - End = 4x10 at 165 +40 lbs Dead lift shrugs Start = 5x5 at 155 lbs - End = 5x5 at 200 lbs +45 lbs Start = 3x15 at 115 lbs - End = 3x15 at 145 lbs +30 lbs Start = 4x10 at 135 lbs - End = 4x10 at 165 lbs +30 lbs Bulgarian Split Squats Start = 5x5 at 25 lbs - End = 5x5 at 45 lbs +20 lbs Start = 3x15 at 15 lbs - End =3x15 at 30 lbs +15 lbs Start = 4x10 at 15 lbs - End = 4x10 at 30 lbs +15 lbs
Step Ups Start = 5x5 at 30 lbs - End = 5x5 at 45 lbs +15 lbs Start = 3x15 at 20 lbs - End = 3x15 at 30 lbs +10 lbs Start = 4x10 at 20 lbs - End = 4x10 at 30 lbs +10 lbs
note all dumbbells were each hand and each step up and BSS were per leg.
NOTES: Overall I am very very impressed with this workout program. I am disappointed in my usual things; dumbbell incline bench press, shoulder press and lat pull downs. I guess these are areas that I will have to focus on in the future to build my strength up. The lower body workout is, to me, amazing. I never knew I made those amount of gains. The other surprising thing to me is the amount of increase on the 15 rep exercises. I guess I really did build some stamina along with overall strength. Well Hyp 1 is over and now to Hyp 2 next week. I think before I start Hyp 2 I may do some measurements, as I have no idea where I started when I did Break In or Hyp 1. I can tell that I have increased my arms and chest some. I have for sure seen a huge difference in my quads and glutes. I always had more fat there then anywhere else ( legs, not butt ( i don't have one according to my wife).
Fat 
Carbs 
Protein 
Alcohol
. If I remember correctly it is HTII that has the BSS w/ overhead press. I still shudder when I think about those...
Linear Mode
