Sporting the nrol lifter #2 style

[jrwhisky]

Alrighty right I guess I found this place after purchessing said book and I'm ready to get strong. First a little backround I first started my "real" weight lifting adventure when strongman and friend travis took me in and showed me the world of free wieghts. I put a couple of inches on every part of my body. It was fun but now I'm out and have been for 18 months and have probably only been active for 5 or 6 months sporaticaly. So not a lot of improvement but nearly sustained. The last 40 days however have been consistant and I decided to beef up my knowlege on beefing up so now I'm here. Alright since I've already been on the break in I'll just log in my last few completed I don't know if theres any guidelines.
*Bar weight always included*
A: Got snowed in had to workout at home. What a drag:
Sqauts: were replaced with jumping squats 40 sec. non-stop 2 sets. I learned this one from bruce lee it will damage your legs and it worked well too well.
Static lunge: 90 & 100 I could barely do 90 but I wanted to max and fail the 15 reps I didn't oh well.
rumbell one arm row: 30x2 full reps
push up: 15 i think is too little I did 25 then 55. I had sip of royal jelly right before the second set and it gave me surprising surge.
swiss ball situp: I think I did fail the second set and only did 18 I never did concentrate much on my abs in the past.
Next day,
B: Gym
Deadlift: 185x2 miss one rep on second set.
Step ups: 0, My legs weak I don't feel its best to do them 2 days in row. Now I have modify a way to put that back in the next day
Dumbell one arm shoulder press: 25 & 30 full reps
Close grip lat pull down: 120x2 fail on second set by 5 reps did a third set of 5 reps after 10 sec break.
Reverse crunch: fail second set by 3 crunches.
Work out C: I don't feel like breaking plus need to make up for the Step ups this is my C program if there ever was one I think its pretty close to alwyns standards.
Continental press from the ground 2/15 @90&100 faill by 6 on second set.
Wide arm lat raises: 15 raises in 2 sets.
Step ups: 135x2 full reps
Tricep duel arm kickbacks: 2/15 @ 20&25 only 10 reps on second set.
Side bends each arm: 2/15 @ 45 & 50 full reps.
Forearm wheel: 2x Its fun and I haven't done it in forever.

Today I'm resting so I'll probably post here every rest day for updates. Also I'm big on nutrition and supplements even though I don't drink any protein shakes any more. I have never taken creatine or any other muscle enhancers as well. If you were wondering about the Royal Jelly I took before the push ups. Royal jell is a special honey made for the queen bee. This is the reason its life span is 6 years while the regular honey eating honey bees live only a couple months. its loaded with vitaman B and used by the chinese for energy when fatigued by strenious activity. Thats the way it only works not like cocaine where you can just snort and fly you have to be tired and worn out. At leat in my experience.

I sopose there a some of you that might be like whoa dude don't like mess with the masterpiece that program is set like that for a reason. Well I understand it and I listen to my body first and foremost so I'll make changes as I see fit to support my bio-feedback. You don't even want to know what I did for the first week. Thats alright its close enough and I will be doing my very best to follow the program outside of the Break In Phase.

[jrwhisky]

Most excellant workout, yesterday my last Breakin A workout, tomorrow my last Break in B work out. Soon I'll be on my first Hypertrophy workout.

To my surprise I did well decent Squat workout @205lbs 2 sets/15 reps full. It was beautifuly painfull.

Static lunge 105lbs L-leg 15 & 10 reps R-leg 13 & 15 reps.
Dumbell row 30lbs 15 reps & 35lbs 15 reps
Push Ups 35 & 25 for a total of 55 pushups. Not that great compared to my last work out which i did 55 just on the second set. This concludes the evidence of that royal jelly in liquid form makes for a serious energy enhancer.
See you learn things when you read my log. More nutrition data is on the way.
Swiss Ball Crunch 21/20 thats good that 3 more crunches then last time however I still feel embarassed as its not a very impressive number and should be higher considering the amount of squat wieght I could max out on. Note I also changed my log style for easier reading I'll continue to make adjustments for the readers sake.

I still don't know how long I can handle to break from workig out, it gets to boring and if I excel four days I'll start loosing interest and good habit. 3 days is What I'll probably end up doing.

If anyone is interested in some super learning check out my last couple posts on the nutrition boards some super facts on excitotoxins and its many harms.

[K-Court]

Welcome to the board, jr, and good luck with NROL. Great program. There's lots of folks here that have either done it or are currently doing it, so there are good resources if you need them. Not to mention that Lou's a member here as well ...

[jrwhisky]

Thanks, K-court.

Results that I like last "break in" workout results:

DeadLift: 195lbs 2 sets of 15.
Step ups 135 15 reps both legs, 145 15 reps both legs.
Dumbell one arm shoulder press, 30lbs 15R, 35lbs 15R
Close Grip Pull Down, 120 2S of 15R Last time I didn't finish the reps so I'm pleased to do that this time even though i didn't up the weight at all.
Reverse Crunches 25/30

So I set a new record in all areas very pleasing, I guess writing it down does make a big difference I always thought storing it in my head was good enough because I could remember most of it but still not all. and striving to beat the numbers I had written down really helped. I feel kinda dumb for just now realizing this. Its so obvious still so many don't do it.

Goals: I was going to make some lifting goals but right now I'd feel like I'd be limiting myself to some set of numbers, so nothing specific but heres my goals, be consistant, have no limits, and strive for pain strive for fun. Good enough for me.

[jrwhisky]

HYP I Work Out A: 5 sets of 5, workout.

I started this one with the dumbell shoulder press on accedent, but thats ok my shoulders are my upper bodie's weak spot.
Dumbell Shoulder Press 50lb/5r, 55llb/2r, 50lbs/5r/5r/3r
Cable Seated Rows, 150lb/5r/5r/5r/8r/ 157.5lbs/5r I don't know what happend here but I went from barely able to complete the 150 to doing it with ease so I had to up the reps then up the weight, can't complain.
Dumbell Incline Press, 60lbs/5/5/5/5/6 reps
Wide Grip Lat Pull Downs, 140lbs/5/5/5/5/5 reps
Close Grip Bench press, 135lbs/5/5/5/5/5 reps This is my first close grip bench press workout.
High Pull, 95/5, 105/5/5/5/6
Swill Ball Crunches, 15,20,20

Including the 10 min. warm up this work out took just a little over 2hrs to complete. Which is the longest I've done. Sometimes I'd go 1hr. 40 but that was usually the max. Not too bad considering I had only 4hrs of sleep a full day at work and even took a power nap before getting there. Tomorrow

[jrwhisky]

Today workout B from the HYT I. Failure???

Did I really do 205lbs for 2 sets of 15 reps last time or did fudge the numbers in my mind I only remember stacking a 45 and a 25 on the barbel for what should be a total of 185lb. I wonder this because of what happend today.

By rights if I can Sqaut 15 reps of 205 today I shouldn't have had a problem, today I decided to do 10 reps of 215lb. I did do it too. 10 full reps but I was exausted way out I could barely make the cut and I'm not sure I would have if I had thought about it more. Second set, 205 for 6 reps/3r 195/4r It felt like a disaster as if I had been drinking the night before.

Dead Lift Shrugs 205lbs/10/3 I just actually quit after this I didn't feel like doing anything my legs didn't want to bend even the slightest to pick up that kind of weight. So I just left because everything else is leg involved on the plan. So most of the day I was unhappy about the workout, until later when I tried to walk up the stairs and fell half-way up. Thats a beautiful signal perhaps that was all I needed because I can't even support the wieght on my body on leg for even slight movement needed to get upstairs. Marvelous, I feel much better and will consider less weight on my next sqaut workout other then that I now consider it a success.

[Lost Dog]

That sucks, but it doesn't sound like a wasted workout. Cheer up.

[Mahler]

First. Welcome to the traing log forum. It's good to see another NROL convert.

Second. See this week's Motivator # 193. It deals with the problem you had yesterday.

Glad to see you here.

[jrwhisky]

HYP 1 A

Dumbell Shoulder Press, 35lbs/15/9 30lbs/8
Cable Seated Rows, 135lbs/15 120lbs/10 90lbs/15
Dumbell Incline Press, 40lbs/15/12 35lbs/8
Wide Grip Lat Pulldown, 120lbs/8 105lbs/15 90/15 At this point I finally realize what I'm soposed to be doing, I'm doing the maximum amount of weight for 15 slow reps and not fast thats why the 30sec. rest is throwing my game. So here after I change to a fast pace reps and start to feel the burn I was looking for.
Incline Bench Press,85lbs/15/15/13
High Pull, 75lbs/15/13/11
Crunches, 25/20/17
In all truth I wasn't feeling like a rockstar this day either it was. Like malher's motivator I wasn't eating like i should have too much junk food. Also the drinking didn't help.

Hyp I B

So this is the first time I actually needed the safty bar thingy because I couldn't push up the 3rd rep for an easy set.
Squats, 225lbs/2 205lbs/5/5/5/5 My maxium on this was 260lb not but 6 months ago when I was getting serious about squats I sopose I have ego problem with my squats.
Step Ups, 185/5/5/5/5/5 both legs
Dead Lift Shrug, 255lbs/5/5/2 245lbs/5/5 I could only shrug half-way but I really wanted to max out on something today so I didn't lower the wieght.
Bulgarian Split sqauts, 110lbs/2 Balance issues 70lbs/5/2 ok now I'm getting pissed off becuase of the pain in my ankle this move is causing so I say to it casualy "fuck you split squats," and I moved on to
Crunches, 25/25/10/10 I like these ball crunches I've never felt such abdominal burn as with these. I had to do a 4th rep to beat my last crunch record. Whoops I was soposed to do reverse crunch.

Took a long break before I hit these to up, you know holiday buisness and stuffs.

[Lost Dog]

wear you bean at?

[jrwhisky]

Yeah I took like 6 days off. I found myself on friday thinking how about something that I could do that would be a good excuse not to go to the gym and I realized that second what I was thinking and packed my gym gear and headed to the Golds Gym. It was chance mostly I couldn't make to gym on most of those days but I could have done something. My workout buddy from the Navy sent me an email hes did shoulder presses with 100lb dumbells. When we were both just starting I was ahead of him. I seem to let myself slack a lot. Thats why I started a log here so I'd have more reasons to stay on schedule. Its so easy to get carried away.

[jrwhisky]

Hyp I A is as 4 sets of 10 reps

Dumbell Incline Press 55lbs/10/10/5 50lbs/6
Cable Seated Row 135/10/10/10/ 150lbs/11
Dumbell Shoulder Press 45lbs/8 40lbs/8/7 35/6
Wide Grip Lat Pulldown 120lbs/10/10/7 110lbs/7
Barbell Close grip Bench press 115lbs/10/7 105lbs/9/6
High Pull 95lbs/10/10/10/9
Reverse Crunch 25/19/13

Thats my day after christmas workout, I got use my new Mp3 player today. They were playing R&B on the radio. My legs are still sore today so friday will be my next day for legs.

I forgot to add in my last A workout I did
Close Grip BenchPress 85lbs/15/15/13

[jrwhisky]

Squats 135/15 165/15 185/15
Dead Lift Shrugs 205l6 185/15/8
Bulgarian split squats 60lb(total)/8r8L 50/15r15L I quit after this from the start of split squats I felt dizzy and nausiated and try to work past it until I had to lay down. I was even difficult for me to drive home after a 15 min. of laying on the bench. My best guess is it was the dehydration I didn't really drink any water the day before. Fast reps were making me sweat hard. I tried to drink to much too fast.

[jrwhisky]

Newyears eve workout
So crap... I got to the gym and only had 40min. to work out I didn't know it was the 31st today. So I'll do half today and probably the other half tomorrow or the next day.

Dumbell Shoulder press 55lbs(ea.)/5 60lbs/5/2 55lbs/5/3 50lbs/5
Dumbell Incline Press 60lbs /5/2/0 55lbs/5/3/4
Close Grip BenchPress 135lbs/5/4 115/5 105/4 I had like 6 min. to finish my last 4 sets so I had sacrifice weight to make up for very short resting periods. I Feel good about the well increase in my shoulder press. Had I been able to do the mirror exercises I could have probably increased on the following exercises as well. Which is why I'll probably just do them again on the make up workout.

As for my leg failure, I did do some aggressivly sloppy hockey playing yesterday on sore legs and some other exercises with the swiss ball and crunches. Now they feel like fire everytime I get out of my chair. I soppose that makes up for it.

Also Something is going on with my legs, last two workouts I gave them 5 days of rest and still were sore. Like a muscle soreness but in a very specific location like the tendon itself or right around the tendon in my upper hamstrings. I went back to my logs and noticed I'm doing less everytime for the last 2 or 3. Let me know if know anything about that. Hopefully its heals itself and stronger then before.

[K-Court]

Hey jr, I took care of that unwanted "angry" emoticon in your log title. Poof ... it's gone.

[jrwhisky]

Oh jeez I couldn't find my post because I was looking for that. Sweet now I don't look a forum putz.

HypI A: (the re-done) 5 sets of 5

Dumbell Incline Bench Press, 60/5 65/5 70/4/3 Whoo hoo! 65/3
Cable Seated rows 165/5/5/6 172.5/5 180/3
Barbell Close grip Bench Press 135/5/3 115/5/7 125/5
High Pull 115/5/5/5 125/5/4
Dumbell Shoulder Press 40/7 45/5/4 40/6/5
Wide Grip Pull Downs 135/4 127.5/6/10 135/6/3
Crunches 21/19/20

The next workout I'm going to have to start with Close grip bench presses because they don't seem to be improving. Or maybe I was just wearing out from my head cold. pbbff