Hello! And welcome to my NROL progressive routine! I guess I should start off introducing myself, eh? Well my name is Charlie I'm from Ohio but living in Oklahoma on Tinker Air Force Base; I'm a cop in the AF.
My history: When I first joined these forums I wanted to lose some weight (even though I wasn't really that big) and in general I just wanted to get out there and do something! I did about 6 months of only HIIT and saw some OK results. After that I joined the Air Force and here I am today at my first duty station in OK. The last time I touched weights I was a Freshmen in High School and I was doing body-part splits every time I stepped into the gym.
Currently: I just finished my 3rd week on the NROL Break-In program, which means I have just one week to go! I've seen pretty good, consistent results so far and I hope to keep it that way. My weight has been going up ever so slightly on each workout and I've seen a little bit of progress each time I look into the mirror. After Break-In I plan on taking a week of rest and then jumping right into the Hypertrophy I program.
If you have any questions that I could answer, I'd be more than happy to answer them (hopefully nothing fitness related because I'm a little new to that one) and I hope you critique my program as I go through it.
Well I'm done with the 3rd week and honestly this was the worst workout I've had so far. I don't know why, but my progress wasn't as good as I hoped it would be as I've been eating more and I thought that would seem to help.
Step-Up: 2 Sets // 15 Reps // Set 1- 25/8 // Set 2- 20/13
Dumbbell One-Are Shoulder Press: 2 Sets // 15 Reps // Set 1- 20/15 // Set 2- 25/10
Superset-Full Rest
Close-Grip Lat Pulldown: 2 Sets // 15 Reps // Set 1- 70/15 // Set 2- 70/11
Reverse Crunch: 2 Sets // 20 Reps // Set 1- 20 // Set 2- 15
The Deadlift's were alright, but my grip kept slipping on the last few reps of each set.
The Step-Ups I really didn't think I improved on which made me pretty mad.
All around the board, just minimal improvement I suppose.
I should also be getting some Fish Oil and a Multivitamin in the mail soon and hopefully that will improve overall health and maybe performance a little.
"You only ever grow as a human being if you're outside your comfort zone." ~Percy Cerutty, athletic icon
"Hard training, easy combat; easy training, hard combat" ~Marshal Suvorov, Russian General
"Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed." ~Charles Schulz, Peanuts
Well on a bad note... I'm still sick, I went out and got myself some Zantac and Pepto-Bismol so hopefully that will make me feel a little better.
Question: How long should I wait till I go back at it? If I have a long enough break should I do an extra week of Break-In? It's very disappointing being sick around this time since I'm just starting the program and I'm just starting to get my food in order.
Well I'm back from the dead! Even though I was indeed sick, I can't complain because I did "improve" albeit breaking a key Rule in NROL.
I wanted to "take it easy" with my first lift after being sick so I didn't "break any records".
Allow me to fill you in...
Break-In; Week 4; Workout A
Squat: 2 Sets // 15 Reps // Set 1- 115/15 // Set 2- 115/15
Superset-Full Rest
Static Lunge: 2 Sets // 15 Reps // Set 1- 65/15 // Set 2- 65/15
Two-Point Dumbbell Row With Elbow Out: 2 Sets // 15 Reps // Set 1- 15/15 // Set 2- 15/15
Superset-Full Rest
Push-Up: 2 Sets // 15 Reps // Set 1- 0/15 // Set 2- 0/15
Swiss Ball Crunch: 2 Sets // 20 Reps // Set 1- *10/20 // Set 2- *10/20
I hate that I voided such a big rule, but I felt it a must considering my recent condition. In my final workout (Workout B) I'll incorporate the rule again, by then I should be back on my own two feet again.
Everytime I get sick, I follow-up with a lighter workout and everytime I am glad I did. I think it's good for the body and it's a confidence boost because it's usually a good workout. I completed the break-in a few weeks ago, and enjoyed it a lot. I am currently in week 2 of Hypertrophy I so I'll keep an eye on your logs to see if have any questions that I already had to deal with. I am thinking about posting my records as well in the near future. Keep up the good work.
Everytime I get sick, I follow-up with a lighter workout and everytime I am glad I did. I think it's good for the body and it's a confidence boost because it's usually a good workout. I completed the break-in a few weeks ago, and enjoyed it a lot. I am currently in week 2 of Hypertrophy I so I'll keep an eye on your logs to see if have any questions that I already had to deal with. I am thinking about posting my records as well in the near future. Keep up the good work.
Thanks for the reply! I would love if you'd stay around to answer questions about Hypertrophy I, I'm sure I'll have many!
Good luck with your program and thanks again for stopping by.
Well here I am, I've completed Break-In! WOOHOO! I guess I should probably feel a litter better than I really do but my being sick really did throw me off; or so I think. But nonetheless I'm going to soldier on, suck it up and move on... to HYPERTROPHY I! And for that I'm pretty excited!
Yesterday was my final workout and it went pretty well, albeit I was very tired the whole time because it was quite late when I hit the gym (I didn't get relief from my job and worked a 15 hour shift) but I managed to pull through. I did alright with the numbers, but nothing stellar. And now... onto the numbers:
Break-In; Week 4; Workout B (Final Workout-Completion of Break-In)
Deadlift: 2 Sets // 15 Reps // Set 1- 135/14 // Set 2- 135/10
Superset-Full Rest
Step-Up: 2 Sets // 15 Reps // Set 1- 20/15 // Set 2- 20/15
Dumbbell One-Arm Shoulder Press: 2 Sets // 15 Reps // Set 1- 25/13 // Set 2- 25/11
Superset-Full Rest
Close-Grip Lat Pulldown: 2 Sets // 15 Reps // Set 1- 85/15 // Set 2- 85/8
Reverse Crunch: 2 Set // 20 Reps // Set 1- 0/20 // Set 2- 0/15
Well there it is! Because of my sickness I'll be starting Hypertrophy I on Tuesday the 29th and doing 2 workouts a week for I believe it's 12 weeks! Man! That's a long time! But I'm highly looking forward to it!
Also the diet is back up and I've already noticed a little weight gain! Furthermore, the Multivitamin and Fish Oil are being taken on a regular basis and those are all well and good too!
Well I'm happy I'm done with that! Phew! Well, now that it's done I want to do B right away! Well... I guess I'll slow down a little because it wasn't all butterfly's and hummingbirds. Being this is the first time I've done more than 2 sets, 5 sets was quite a change! That and it was my first workout so my weight was really all over the place, as you'll see later. That and of course with the 5 sets people were taking my machines left and right and that also sucked a big one. But I think for the most part I did a pretty good job guessing the weights at the end... let me show you...
Hypertrophy I; Week 1(90 Sec Rest); Workout A
Superset-Full Rest
Dumbbell Incline Bench Press: 5 Sets // 5 Reps // Set 1- 20/5 // Set 2- 25/5 // Set 3- 30/5 // Set 4- 40/5 // Set 5- 40/5
Cable Seated Row: 5 Sets // 5 Reps // Set 1- 70/5 // Set 2- 100/5 // Set 3- 120/5 // Set 4- 120/5 // Set 5- 120/5
Superset-Full Rest
Dumbbell Shoulder Press: 5 Sets // 5 Reps // Set 1- 20/5 // Set 2- 30/5 // Set 3- 35/5 // Set 4- 35/5 // Set 5- 35/5
Wide-Grip Lat Pulldown: 5 Sets // 5 Reps // Set 1- 70/5 // Set 2- 100/5 // Set 3- 120/5 // Set 4- 120/5 // Set 5- 120/5
Superset-Full Rest
Barbell Close-Grip Bench Press: 5 Sets // 5 Reps // Set 1- 45/5 // Set 2- 65/5 // Set 3- 95/5 // Set 4- 115/5 // Set 5- 115/5
High Pull: 5 Sets // 5 Reps // Set 1- 45 // Set 2- 65/5 // Set 3- 95/5 // Set 4- 95/5 // Set 5- 95/5
Swiss-Ball Crunch: 3 Sets // 15 Reps // Set 1- 25/15 // Set 2- 25/15 // Set 3- 25/15
Well... there she is, the first workout of many I suppose. Hopefully next time I do in there I can get the weight on a better track. One thing that was odd was I didn't even really break a sweat; I suppose that's because of the little amount of reps with the long rest periods in between.
Please feel free to comment on the workout and weight and give any pointers if you've done this particular workout before.
I AM IN A WHOLE NEW WORLD OF PAIN! WOW! Workout B KICKED MY ***! Let me take a deep breath before I keep typing!
Alright I'm good... I think. Anyway let's talk about the Hyp I B workout. Damn was that a roller coaster ride from hell! My legs are shot dead, they feel worse than the first time I did squats!
Alright I'm going to say right up from that this workout was weird... unfortunately, but it just kick my *** that hard. It's by far the hardest workout I've done and the most I've sweat too, and I didn't even have enough fluids in me.
I'll tell my stories... after some numbers though just so you get a good idea of what happened today.
Hypertrophy I; Week 1(60 Second Rest); Workout B
Squat: 4 Sets // 10 Reps // Set 1- 135/10 // Set 2- 145/10 // Set 3- 155/10 // Set 4- 155/8
Deadlift Shrugs: 4 Sets // 10 Reps // Set 1- 135/8 // Set 2- 135/10 // Set 3- 135/8 // Set 4- 135/7
Superset-Full Rest
Bulgarian Split Squat: 4 Sets // 10 Reps // Set 1- 25/10 // Set 2- 25/10 // Set 3- 25/10 // Set 4- 25/8
Step-Up: 4 Sets // 10 Reps // Set 1- 25/10 // Set 2- 25/10 // Set 3- 25/8 // Set 4- 25/8
Reverse Crunch: 3 Sets // 15 Reps // Set 1- 15 // Set 2- 15 // Set 3- 13
Alright I know you're probably thinking right now..."why didn't he go up in weight on the Deadlift, Bul Split Squats and Step-Ups... well... after I squat I was dead... I dunno why but the squats I did KICKED MY ***! My lower back was SORE, but hurting but sore as HELL. Maybe I was doing them with back form or something, but I've done pretty good with my form on Squats I think. So after my squats I was so scared to go up in any weight because I was totally shocked at how tired I was.
I think overall though it was a good workout for me.
By the way, I feel like I'm not really progressing on Step-Ups... I don't know why, can someone else throw out their weight they use on Step-Ups so I can kinda compare?
Ok, the shorthand method of reporting sets and reps is 3x10.
3 - Number of sets.
10 - number of reps/set.
Then to say what you did, you would do like...
2x10, 1x8
Or similar.
It makes it easier to read.
On your squat, since you got up to 155, try starting at 150 and staying there.
As for the others, stay at that weight until you can complete all reps of all sets, then increase the loading.
Alright I'll try to switch around my reporting methods so it's a little easier for everyone to read. I just wanted to be as detailed as possible so that everyone would get the information without using traditional posting methods (I know I'm not used to them yet).
On the weights... yes I'll keep the same until I can finish up all sets and reps, but it's going to be hard to track the weight will the sets/reps changing every week for the next two weeks.
As far as the squat goes, I was pretty happy with the increase so I can't complain. Hopefully I can bust out 150 pretty easy next time.
On the weights... yes I'll keep the same until I can finish up all sets and reps, but it's going to be hard to track the weight will the sets/reps changing every week for the next two weeks.
How are you paper recording? Do you have the spreadsheets/excel logs?
Well the second week has kicked off and with that of a familiar BANG! Boy were my arms feeling it today with the workout. It's like my biceps were trying to bust right out of my skin, I looked like I was carrying luggage around in the gym! It felt weird and it also made me think... maybe I'm having bad form on possibly... the cable seated row? So after the massive inflammation in the biceps I tried to focus A LOT more on form during the workouts.
As a whole the workout went well. I was pushing myself the whole way and I was guessing the weights pretty well for my first 3x15 Workout A.
Well I guess it's time to throw out some numbers in a new form courtesy of Cynic! Here goes nothin...
Barbell Close-Grip Bench Press: 3x15x65
High Pull: 2x15x45 // 11x45
Swiss-Ball Crunch: 3x15x25 (Going to try resistance with dumbbells next time)
Well there it is. All the right places are sore today (Shoulders, Back, Chest, TRICEPS, lower back). I'm looking forward to Workout B on Thursday with the 5x5. Should be fun with the Squats and such.
Good News: I've gained about 3 pounds in 2 weeks. New whether that's all fat or all muscle or both I have no idea...
Question: I'm doing the workout 2 times a week and for this program that's a 12 week program in total. This is just a thought but... I wonder if my body will adapt during that time. Although I am very new and such but 12 weeks just seems like a long time for any program to me. I mean... I doubt it, but I just wanted to throw it out there for others opinions.
Well it's the last week of the 2nd week of HypI and all is well on this end. The 5x5 lower body workout went great. I thought I even put up some pretty big numbers... at least for ME! I simply started off with a medium weight and worked my way up from there.
My energy levels were also quite good for the most part and I wasn't dehydrated or unfocused at all. I will also say up front that I really enjoy the 5x5 days. I always feel like I'm making gains whenever I do the workouts (or at least going to make gains).
So for the most part, I think that workout was a success. The only thing a little odd is that my forearms were killing me after the Deadlift's, but I guess that just means my grip strength and forearm strength will grow, right?
Also... diet is in good order, although my weight hasn't changed or anything but I'm still trying to get in as many calories as I can everyday. I NEED TO GET "FAT".
Everyone have a great weekend. I'll post my next workout on Sunday.
Well it's the end of the 3rd week and I feel good. Although I did miss my workout yesterday I made up for it today with a ball-busting Workout A (Upper Body). I must say though I had a hard time guessing my weights for each lift. And it was HELLA busy in the gym today do I had to wait 30min just to start the workout on an incline bench.
I had some minor complications with some of the lifts though. In the gym we have 2x Cable Seated Row machines. I started off on the 1st one and in the 3rd and 4th set it was taken by some guy so I moved to the other. The one I was on seemed a little odd at first so I stuck with it. When I got on the other one the lift automatically seemed much harder. So I'm thinking that first one was kinda broke or something, so my next lift with cable seated rows might be a little interesting.
Also someone took my Barbell Bench station on the Barbell Close-Grip Bench Press so I had to switch to an incline station on the 2nd, 3rd and 4th set which made the move quite a bit harder. And I also used Dumbbells on my Swiss-Ball Crunches.
My weight has increased by about .5 pounds since last lift. I still think I need to be eating more though, it just doesn't seem to be enough. Furthermore after this next lift I'll actually be able to see if I'm getting any stronger too!
Sweet Sassy Molassy! Lower Body with some 30 second rest times are KILLER!
Well, I ended up having a fun workout right after a 15 hour shift and guess what? I'm on 6 right standby for the night! And if I don't answer my phone in 6 rights or less... I'm in major shit too.
But, enough about that nonsense, let's talk NROL. Tonight was a ton of fun. Although lifting those "small" weights always makes me feel like a pansy. But I know it's of course for the best. I suppose I guessed the weights pretty well for my first time, but it just was disappointing to consistently go down in weight each set in order to get the right amount of reps down. Nonetheless it was a fun workout.
Well that was the first workout of the program all over again and it went pretty well. I challenged myself to work with the biggest weights I could without causing injury and I did just that.
I really seem to enjoy the 5x5 with 90 rest. It really seems like I'm getting every move with full and utter concentration and rest. Anyone else feel this way?
Well this was my 2nd workout of "starting all over" and it went really well. I hit all the reps of every set of every workout, so with that I was pleased. Also, although it doesn't mean to much, I have gained 1lb since my last workout. So far I'm really enjoying Hypertrophy and I hope I'm making some pretty good gains on it.
Also today marks the 1/4 a way through the program too! I can't believe I've made it this far!
Let's do some numbers...
Hypertrophy I; Week 4; Workout B(60 Second Rest)
Squat: 4x10x145
Deadlift /w Shrug: 4x10x135
Superset-Full Rest
Bulgarian Split Squats: 4x10x25
Step-Ups: 4x10x25
Reverse Crunch: 3x15
Well... there it is, that was the easiest workout post yet!
I have a question for all, though... how do you think my progress is so far? Good? Bad? Just okay?
Anyway, everyone have a good week and I'll be back with more numbers on Saturday when I start my 5th week.
Well I soldiered on through and did my workout today, and I must say... it went pretty well. I really gave it my all and I feel good that I did. Also, I got out of work today so that made the day much easier than I intended. Let's start with some numbers.
Barbell Close Grip Bench Press: 15x85 // 12x85 // 11x85
High Pull: 15x65 // 10x75 // 12x65
Swiss Ball Crunch: 15x50 // 13x50 // 12x50
Well there it is.
I did have one question for you all though. How do you drink your PWO shakes? What do you put in them and when do you drink them? I just have a 2x scoops Nitro-Tech w/ 12oz of Skim Milk mixed directly after my workout.
Well I guess there's not to much to say about this workout other than the I tried my best and set a few records. I still could have went up on a few lifts but the main one I maxed on with my Deadlift Shrugs.
Reverse Crunches: 3x15 (Is there anyway I can make this exercise harder?)
Well there it is. I was happy that I've went up on most of the exercises. The only bad thing is that I think that recent sickness has taken a little of my mass down from not eating so much, so that is really my main focus right now, caloric intake.
Also, I just got some Melatonin in for sleeping. I took some last night and it seemed to put me out pretty quick. I'm still trying to evaluate it, so I'll give everyone some feedback on that later in the week.
Well here comes the 6th week and that means I'm close to half way done with the program! I guess it's pretty exciting, huh? It's been a lot of fun so far. I've made some half way decent gains to begin with, and let's just hope that continues. Today's workout went well. I concentrated on going to failure on all my lifts and really pushing myself the whole way through. I suppose it worked... check it out for yourself.
So there you have it. I must say it's hard to go up in weight on the High Pull and Dumbbell Shoulder Press moves.
Anyway, I've been using my Melatonin for a few days and I really like it. It almost makes me kind of numb when I wake up. It doesn't make me sleepy when I wake, though. Also, I got some new protein that I'm pretty excited to try out, along with a new $80 blender that I'll be using for breakfast shakes and hopefully some quick calories to maintain my "bulk".
Well... I hope everyone has a good weekend! Take care!
I'm pissed. I can officially say this is as mad as I've been in quite some time.
Today I was a lifting day for me. This workout would mark the end of my 6th week of Hypertrophy which means I'm half way done through the program without missing a single workout regardless of the 2 times I've been sick during the program.
But today... I couldn't complete Hypertrophy I Workout B because of my back. I'm 21 years old and this shit just doesn't make since to me at all. I guess I kind of knew it was coming anyway though because my back has been kind of sore for the past few days anyway, but nothing as sore as it was today.
It's has to be at least one of the two things... my Squats or my Deadlifts. And the odd thing to me is... I don't think it's my form. I know that's funny because it almost HAS to be! But I've watched video's after video's and even practice in the mirror on squat and deadlift form.
I'm sure of you understand what it's like to be in this situation. To be dedicated and motivated enough and then feel like everything you worked for doesn't mean shit.
Can ANYONE give me some advice? Whether it's lay off training for a while or how to solve this problem. Or maybe even common misconceptions about form that I'm not aware of. ANYTHING!
Well I'm back, and although I don't feel like I'm in the best shape of my life, it still felt good to get back into the gym! As anyone at this point would have expected, I took it pretty slow, but still completed all the lifts, which I was very proud to do. My back is feeling much better, the only thing that actually hurts in my right latissimus dorsi. Which is rather odd, but oh well, I'll have to concentrate on it a little more than normal.
I think the foam roller and static stretching is helping a lot and it's something I'm doing to permanently stick into my regimen.
Let's get into some "low" numbers, shall we?
Hypertrophy I; Week 6(part 2); Workout A(60 Second Rest)
I'd like to really thank everyone who helped me out with all this nonsense Vickerto, Cynic and Lisa~ just to name a few. I'll be right back at it again on Wednesday with Workout B and we'll have to see how those Deadlifts and Squats really go!
NROL'in on through and up!
Linear Mode
