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!!!
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.
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.
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.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
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.
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.
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.
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.
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.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
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.
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?
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.
__________________
Tom
And, be assured, you'll find a difference,
As we his subjects have in wonder found,
Between the promise of his greener days
And these he masters now.
- Henry V, Act II, Scene 4; William Shakespeare
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.
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.
__________________
Tom
And, be assured, you'll find a difference,
As we his subjects have in wonder found,
Between the promise of his greener days
And these he masters now.
- Henry V, Act II, Scene 4; William Shakespeare
Yesterday I left work almost immediately after arriving with the stomach flu. Not cool at all so I was down for the count all day yesterday, I think I had a small bowl of apple sauce and like 10 crackers all day. So my energy was way down this morning when I went to workout. I did eat before I went and felt alright, but I obviously was still drained and the workout showed it. I had planned on adding 5 to 10 pounds to each workout for the 2nd time through Hyp I. Well that did not go very well for some of them.
Hyp I workout 4A
Dumbell Incline bench press
4x5 at 50lbs
1x5 at 45 lbs
same as last time Cable seated cable row
2x5 at 140lbs
3x4 at 130 lbs
last time was 120 so a 10 and 20 pound increase
Dumbell Shoulder Press
5x5 at 40lbs
same as last time
Wide grip lat pull down
5x5 at 110 lbs
same as last time
Barbell Close Grip bench press
1x5 at 125 lbs
2x5 at 135
2x5 at 130 lbs
last time was 125 so a 5 to 10 pound increase
High Pull
5x5 at 90lbs
last time was 80lbs so a 10 pound increase
Swiss ball crunch
3x20 at BW+20
So overall I guess I am pleased with the exercises that I had increases in. The incline bench press was a bummer. I almost got the 55's up but my left arm just could not do it. Does anyone have any good advice for a difference in strength in arms?
Yesterday I left work almost immediately after arriving with the stomach flu. Not cool at all so I was down for the count all day yesterday, I think I had a small bowl of apple sauce and like 10 crackers all day. So my energy was way down this morning when I went to workout. I did eat before I went and felt alright, but I obviously was still drained and the workout showed it. I had planned on adding 5 to 10 pounds to each workout for the 2nd time through Hyp I. Well that did not go very well for some of them.
Hyp I workout 4A
Dumbell Incline bench press
4x5 at 50lbs
1x5 at 45 lbs
same as last time
Cable seated cable row
2x5 at 140lbs
3x4 at 130 lbs
last time was 120 so a 10 and 20 pound increase
Dumbell Shoulder Press
5x5 at 40lbs
same as last time
Wide grip lat pull down
5x5 at 110 lbs
same as last time
Barbell Close Grip bench press
1x5 at 125 lbs
2x5 at 135
2x5 at 130 lbs
last time was 125 so a 5 to 10 pound increase
High Pull
5x5 at 90lbs
last time was 80lbs so a 10 pound increase
Swiss ball crunch
3x20 at BW+20
So overall I guess I am pleased with the exercises that I had increases in. The incline bench press was a bummer. I almost got the 55's up but my left arm just could not do it. Does anyone have any good advice for a difference in strength in arms?
Dumbells... which you're already doing and only doing what the weaker side can do. (Not finishing the set with the stronger side.)
__________________
Tom
And, be assured, you'll find a difference,
As we his subjects have in wonder found,
Between the promise of his greener days
And these he masters now.
- Henry V, Act II, Scene 4; William Shakespeare
Squats
4x10 at 135 lbs 10lbs increase from last time
Deadlift shrug
4x10 at 145 10lbs increase from last time
Bulgarian split squats - dumbells per arm/per leg
4x10 at 20lbs 5 lbs increase per hand
Step ups - dumbells per arm/per leg
4x10 at 23 lbs 5 lbs increase per hand
Reverse Crunches 3x20
The second time through this workout was much better. I felt great today and was happy with the increases. I felt I could have done more on the squats. The deadlift is getting better. I am starting to get a grip problem at the end of the last 2 sets though as the weight get higher. I will have to see about some exercises to improve my grip. The BSS and Step up was challenging but it felt better than last time. I hope I am done with the stomach flu and can get back to full strength soon.
Congratulations on the progress you are making. Remember, on any proper program, your muscles will not instantly bulge over night and strength takes time to gain . If you are patient and body conscious, ie knowing when to push yourself and when to back off, you will get where you want to go.
I speak this from experience, being a very impatient person and spending my first year of serious workouts wondering why I wasn't progressing faster.
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.
I think you are way over thinking this. Just push yourself each time and you will be fine. I've had weeks where my weight has gone down, but I felt like I hit it harder than weeks I kept pouring on weight. Also remember that form > all. If you are pushing yourself too hard and form breaks. then its not worth it.
As for when to move up, I find that it is easier to note the excercises you think you can increase on the day of the original lift. So in your log, after you do a lift, just make a little notation with what you think you can get next day/week/time.
Keep up the good work, push hard, enjoy your breaks, and it will all work out fine.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
I think your right. Some exercises are easier for me to add weight to then others. Things like shoulder presses and incline bench press that put more pressure on my shoulders seem to take more time to increase as where deadlifts, squats and some pulls seem easier. With time it will all get better. I do try to pay attention to form and if a weight makes me have bad form I drop down in weight.
Dumbell incline bench press last time max weight was 40
2x15 at 45lbs
1x10 at 45 lbs
Cable Seated Row last time max weight was 90
2x15 at 100 lbs
1x13 at 100 lbs
Dumbell Shoulder Press last max was 1 set of 10 at 25 lbs
1x10 at 25 lbs
2x15 at 20 lbs
Widegrip pull downs last max was 70 lbs
2x15 at 80 lbs
1x15 at 70 lbs
Barbell Close Grip Bench Press
last max was 1 set of 15 at 90lbs, rest was less reps same weight
1x13 at 105 lbs
1x12 at 100 lbs
1x12 at 95 lbs
High Pull last max was 50lbs
3x15 at 60 lbs
Swiss Ball Crunches
3x15 at BW+25
Cardio
4 miles at easy pace. 36:48 (9:13)
Still not 100 % health wise but was very pleased with this workout. Even though I did not get all the reps on some of them like the close grip bench, I was happy with the increase in weight. I pushed myself as hard as I could with as much weight as I could for the 30 sec rest. After this week it will be 1/2 way through Hyp I and I do feel stronger and can kind of see a difference in the mirror. I will have to split Hyp I in 2 sections as I will be out of town for Christmas for a week, but I think the rest will do me some good.
I agree with Chris. The how I make note of when to go up in the weight. The work outs are coming along. Contrary to popular believe it won't all come all at once be patient.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Warm Up 1 mile at 8:38
abs
squats 115 and 135 lbs 5 each
Hyp 1 Workout 5B
Squats last time max was 135 2x5 at 145 lbs +10
3x5 at 155 lbs +20
Deadlift Shrugs last time max was 155 2x5 at 165 lbs +10
3x5 at 175 lbs +20
Bulgarian Split Squats last time max was 25 3x5 at 30 lbs +5
2x5 at 35 lbs +10
Step Ups last time max was 30 3x5 at 35 lbs +5
2x5 at 40 lbs +10
Reverse Crunches 3x20
Cardio Interval run 4 miles (2 easy miles. Then 4x400 m 5k pace,1x200m 5k pace with equal recovery time between intervals) time 35:38
All I can say is HELLZ YEAH!!! This workout today felt so great. I felt strong and in control on all the exercises. I felt like I could have done even more on the squats and deadlifts. Could have done the max weight for the whole sets of BSS and Step ups but I knew I wanted to try to run. I did not intend to do intervals after the workout but I felt really good still and wanted to push myself. Every lift today I hit PR's on. I know I can't have days like this all the time, but I love it when it happens!!!!!
Tcoyle Log
. If you are patient and body conscious, ie knowing when to push yourself and when to back off, you will get where you want to go.
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