NROL'in on through and up!

[CharDar]

My previous thread: NROL'in Through The Break-In! - Topic Powered by eve community

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.

Thanks!

[CharDar]

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.

Anyway, here are some numbers for you:

Break-In; Week 3; Workout B:

Deadlift: 2 Sets // 15 Reps // Set 1- 135/13 // 135/10

Superset-Full Rest

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.

[CharDar]

Well... I was planning to workout tomorrow but I just got sick this morning and I feel like crap.

I'm pretty positive it was Food Poisoning! So I was throwing up all over the place with some loose stool as well (what a pretty sight).

I guess depending on how I feel I still might, but right now I'm leaning toward... not.

Hope everyone had a good weekend, mine was good until... yeah.

[SwimBikeRun]

Hope you're feeling better!

This week is my last week of the Break-in workouts too. I'm going on to Fat Loss I though.

Look forward to seeing your progress!

[CharDar]

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.


And thanks for the reply SwinBikeRun!

[CharDar]

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.

[garofalo]

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.

[CharDar]

Originally Posted by garofalo

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.

[CharDar]

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!

Thanks everyone!

[Cynic]

OK CharDar, I remember you from MH. I'll be following your progress (and you better progress).

[CharDar]

Originally Posted by Cynic

OK CharDar, I remember you from MH. I'll be following your progress (and you better progress).

Haha! I'll try my best not to let you down.

And yes I was going to post progress here and at MH because I figured I could get a wider range of comments on progress as well as questions.

I appreciate you taking time to read through the log and comment though!

[CharDar]

HYPERTROPHY I WORKOUT A COMPLETED!

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.


My next workout will be on Friday.

[CharDar]

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?

[Cynic]

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.

[CharDar]

Originally Posted by Cynic

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.

[Cynic]

Originally Posted by CharDar

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?

[CharDar]

Originally Posted by Cynic

How are you paper recording? Do you have the spreadsheets/excel logs?

I took the paper from the book and ripped it out very carefully then took it to a copy machine and copied it about 20 times.

I look pretty funny being the only guy in the gym in the span of a month that carries around a clip board with papers and a Pilot-G2 pen.

[CharDar]

FOR YESTERDAY (FEB, 4TH)

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...


Superset-Full Rest

Dumbbell Incline Bench Press: 2x15x25 // 15x30
Cable Seated Row: 15x85 // 13x85 // 13x70

Superset-Full Rest

Dumbbell Shoulder Press: 12x25 // 15x20 // 10x20
Wide-Grip Lat Pulldown: 3x15x70

Superset-Full Rest

Barbell Close-Grip