Tcoyle Log

[tcoy777]

12-03-2007

Warm up 1 mile at 8:30

All workouts are 5 sets of 5


dumbell incline bench press 45,50,50,50,50

Cable seated row 100,120,130,120,120

Dumbell Shoulder press 40 each set

Wide Grip Lat pulldown 110 each set

Barbell close grip bench press 115,125,125,125,125

High pull 80,90,90,80,80

Swiss ball BW+20 (3 sets of 15)

Cardio
4 mile tempo run (33:22) 8:21 pace


High pull extra weight caused me to have bad form and not get the bar high enough. Went back down to 80, much better. I tried 55 pounds on the incline bench press but could not get left arm up all the way. After the first workout I felt great and seemed much stronger then last time I tried some of these workouts pre NROL!!!

[tcoy777]

Note all dumbells are each arm

[Deserve]

What are your goals? That is a lot of cardio.

[tcoy777]

Deserve,

Thanks for the response. My goals are to add some muscle while training for a half marathon and Chicago (Full) next October. I know I am not going to gain a ton of muscle while I am training heavy for the 1/2 and full, but my goal during those times is just to not lose any muscle.

I just finished my 2007 goal of running 1000 miles so I am going to slow down the running for most of Dec. and start my 1/2 marathon training at the end of the month.

In the past 2 years I have lost over 60 pounds. I have kept it off for almost 2 years, with the last year steady at 165. While loosing the weight I lost muscle and strength I think, so now I am just trying to gain some of both while still running.

[tcoy777]

12-4-07

Hyp I Workout 1B

All exercises are 4 sets of 10 except abs 3 sets of 15. All dumbell exercises are each arm and bulgarian split squats and step ups are per leg.

Squats
2 sets of 10 with 115
2 sets of 10 with 125

Deadlift Shrug
1 set at 115
3 sets at 135

Bulgarian split squats
4 sets of 10 at bw +15

Step Ups
4 sets of 10 at BW + 20

Reverse Crunches
3 sets of 15 at BW

WOW is all I can say for this workout!!! The Bulgarian split squat and step up was what I was worried about and for good reason. I tried heavier weights for the BSS but NO WAY. My legs felt like jello after set 3 but I forced myself to push through. I am sure some of them on set 4 did not go down as far as I should have but I did the best I could.

Tomorrow might be a rest day. I am having a hard time thinking of not running tomorrow for a little easy run. With this workout today it may make my decision easy.

Here is to all that do the 3x15 for this workout.

This beer is for you!!

[Mahler]

Welcome to the training log forum. You certainly have a plan if you are preparing for a 1/2 and full marathon. Best of luck and congrats on the weight loss.

[tcoy777]

Thanks its going to be an exciting next year!!!

[tcoy777]

So today my legs are really sore. Better then the first week of Break In when I did my first real squats and split squats. At least I can tell its working!! Tomorrow is my first 3x15 upper body. I think It maybe hard for me to find the right weights the first time, but I think I will try 5lbs less then I did for the 5x5 sets and see if I can manage that. I may have to go down 10lbs.

I was going to run today to work the soreness out of my legs, but I could not really see doing it! I think after a 1000 miles this year I can take a break. I have noticed that doing the NROL lower body workouts due tend to hurt my knees more then I would like. Hopefully it will get better as my legs get stronger.

until tomorrow...

[tcoy777]

12-6-07

Warm up
1 mile at 8:38

Hyp 1 Workout 2A

dumbell incline bench press 15x40 all 3 sets. weight is per arm.

Cable seated row 15x80,15x90,15x90

Dumbell Shoulder press 12x25,15x20,15x20

Wide Grip Lat pulldown 15x70 all 3 sets

Barbell close grip bench press 15x90,14x90,10x90

High pull 15x50 all 3 sets

Swiss ball BW+20 (3 sets of 20)

Cardio
4 miles at 36:10 (9:13 pace) easy run


The dumbell shoulder presses did not go anywhere I thought they should. I would have thought I could do more as I did 40 pounds on the 5x5 day.

Close grip bench press did not go well on the last set. Obviously this was too much weight for the 30 sec rest time.

I actually like this workout much more then I thought I would. It was hard, but got my heart rate going which was nice.

[tcoy777]

12-07-08

Warmup

2 sets of 20 abs.
2 miles at 17:10 (8:35 pace)

HypI Workout 2B

Straight SetSquats 5x5 - 135 lbs
Deadlift Shrugs 1x5 - 135 lbs
Deadlift Shrugs 4x5 - 155 lbs

Superset
Bulgarian Split Squats 1x5 - 20 lbs
Bulgarian Split Squats 4x5 - 25 lbs
Step ups - 1x5 - 30 lbs
Step ups - 4x5 - 35 lbs

Reverse Crunches 3x20

Cool down
15 min stationary bike
stretches

I was unsure of how much max weight to use for the squats and deadlifts. I started with my max finish of Break In. My back was sore so I did not add more weight on the squats, but after that it felt good so I added weight on the deadlifts. I think I need to work on my form some more on both of these, as I don't think I am getting down far enough sometimes on my squats.
I was surprised with how the deadlifts went. I think I could have added even more weight.

Overall though it was a good workout. The BSS and step up superset did not kill me as much as Tuesdays 4x10. They were challenging and I could not have done too many more at that weight, but I did not feel like my legs were jello after this time.

Tomorrow a easy 7 mile run. If I feel good may go for 10.

[tcoy777]

12-08-07

7 mile Run at around 1hr and 08 min or so. My watch messed up along the way. It was raining this morning so I had to wait until later to go, no FUN!!! My thought of 10 was quickly dashed by my sore back from Tuesdays lower body workout. Its just on my left side. Kind of weird.

First week of Hyp I down and I really like it. I think I am going to gain a lot of strength. Not sure if I will gain much muscle mass because of the cardio. It's hard for me to see the pounds gain on the scale, even if I know its muscle. I guess thats the fat kid in me coming out. Next week is the hard 3x15 lower body workout. Not sure again what weight to use but I am sure my body will tell me.

[tcoy777]

12-10-07

Warmup
1 mile at 8:38

Hyp 1 Workout 3A. 4x10 day with 60 sec rest
any dumbells are per arm or leg

Incline Dumbell bench press
4x10 at 45 lbs
Seated Cable Row
4x10 at 100 lbs

Dumbell Shoulder Press
2x10 at 35 lbs
1x9 at 35 lbs
1x8 at 35 lbs
Wide Grip lat Pull downs
3x10 at 100 lbs
1x9 at 100 lbs

Barbell Close Grip Bench Press
1x9 at 115 lbs
1x10 at 105 lbs
1x7 at 105 lbs
1x10 at 95 lbs
High Pulls
4x10 at 70 lbs

3x10 Swiss ball crunches bw+20

Cardio
4 miles at 34:05 (8:34 pace)

Well this workout did not go quite as well as I hoped. It may have been all the crap I ate at the Company Christmas lunch. Fried Chicken,Veggies,Mac N Cheese and all sorts of cream pies left me with no energy for working out. I don't know if that had anything to do with it or what but I really thought I should have been able to lift all the weight that I started with. Obviously I was wrong.

If anyone reads this blog, I could use some advice. Are my weights ok or for my weight or under what I should be lifting? I am 165, or after lunch maybe like 170. I just don't know if I am on the right track or not. I feel stronger, but I seem to get fatigued towards the end of sets on what seems to be light weight. Any thoughts would be wonderful.

[Deserve]

It's hard to say about your weights. The numbers look OK. You've got decent balance. The biggest thing is to keep pushing yourself. If it feels to easy it probably is. You admit in an earlier post that you don't think your strengthn is their yet. Give it time. Your also probably in calorie deficit with all the running so that's going to make it even harder.

Make sure with all the running that you eat something.

[tcoy777]

Thanks for the insight. I feel like the strength will get there, I hate not getting all my reps in though. So I don't know if I am starting to high or weight. It seems any lower and I don't feel like I am doing enough. I maybe in between weights or something. Either way thanks for the help. I do eat a alot. 6 meals a day.

[tcoy777]

12-11-07

Warmup
1 mile at 8:38
2 sets of 20 abs

Hyp 1 Workout 3B (AKA The Antichrist)
all sets goal of 3x15 with 30 sec rest.

Straight sets
Squats
3x15 at 115 lbs

Deadlifts
1x15 at 125 lbs
1x15 at 115 lbs
1x12 at 115 lbs

superset
Bulgarian Split Squats
2x15 at 10 lbs
1x15 at BW
Step ups
3x15 at 20 lbs

Reverse crunches
3x20

Cardio after workout
1/2 mile walk
1 mile run at 10:00 min pace
1/2 mile walk
stretches

This workout started ok on the squats and then slowly went to where everyone said it would. The dead lifts are really hurting my back in the later sets, to which I think I maybe using my back way to much instead of my legs. The BSS and step ups made my legs feeling like jello and wishing I could just collapse in the corner and cry for mercy.
For those that have done this workout, does it get any easier?

The first round of HYP 1 is down. How much increase do you all shoot for on each time through the next workouts?

Rest tomorrow or a nice slow recovery run.

[stingo]

I find that 3x15 is the hardest protocol. I tried adding 5lbs per dumbbell for upper body exercises and 10lbs total for each lower body exercise each workout.

[tcoy777]

That sounds like a reasonable plan. I thought I saw on one of your post you recommended something like a 25%,50%,75%,100% increases. That seemed a bit ambitious for me. I may try a 10% increase on upper body and 20% on lower body for the 5x5 days. For some reason I can handle the extra weight easier on those then with the 4x10 and 3x15. I think my body needs more rest then the alloted time. But I think thats the point of the program push your body to stress.

[stingo]

Originally Posted by tcoy777

That sounds like a reasonable plan. I thought I saw on one of your post you recommended something like a 25%,50%,75%,100% increases. That seemed a bit ambitious for me. I may try a 10% increase on upper body and 20% on lower body for the 5x5 days. For some reason I can handle the extra weight easier on those then with the 4x10 and 3x15. I think my body needs more rest then the alloted time. But I think thats the point of the program push your body to stress.

No, no - that's not what I meant lol. When I said 25%, 50% etc, I meant that when going through Hypertrophy I, the 3x15 lower body workout will be the one that ends that "round" of protocols. So, you'd be one quarter (25%) of the way through H1 when you completed your first 3x15 lower body workout. 50% when you completed your second and so on.