Yet Another NROL Training Log

[JorgenMan]

2008-05-12

Superset:
Chin-up:
20 / 6
50 / 1
35 / 6
60 / Fail
BW / 10
BB shoulder press:
75 / 6
115 / 1
90 / 6
125 / 1
85 / 11

Superset:
DB bench press:
100 / 8
100 / 7
Wide-grip cable seated row:
60 / 8
60 / 8

Lower-body Russian twist:
20
20

Still too much on the chin-ups; I think I probably tired myself out with the earlier sets. I don't know how I lifted 125 on the shoulder press, since I almost couldn't get it off the rack, but I did it. The cable row still feels weird, but at 60 pounds I was at least able to hold it at my stomach and release with a bit of control.

So, that's it for Strength I. Progress to come in the next post.

[JorgenMan]

Strength I Results:

Squat:
start: 135 x 6, 165 x 1
end: 155 x 6, 175 x 1
I think I actually made more progress than these numbers show, since I really improved my form. I have some higher numbers listed in my first workout than I show here, but my form was terrible, and I know I wasn't going all the way down to parallel, so I've listed the first amounts I lifted with decent form.

Barbell bench press:
start: 135 x 6, 160 x 1
end: 135 x 6, 165 x 1
Not much improvement here, mostly due to my constant miscalculation of how much weight I put on the bar and not paying attention to what I'm doing.

Barbell bent-over row:
start: 105 x 5, 135 x 1
end: 135 x 6, 155 x 1
Good progress, although I think some of this is just me easing into my max range as time went on.

Deadlift:
start: 165 x 6, 195 x 1
end: 205 x 6, 255 x 1
Again, some of this improvement is because I didn't start at my max on day 1, but I know I really gained some strength with the deadlift. My grip strength has definitely improved, too.

Chin-up:
start: 25 x 6, 40 x 1
end: 35 x 6, 50 x 1
Should have ended at 55 x 1, but that's life. Max numbers went up a bit, but volume went up a lot. Nice.

Barbell shoulder press:
start: 70 x 6, 90 x 1
end: 90 x 6, 125 x 1
This is another one where I definitely gained some strength. I'm very happy with my results here.

Now on to Hypertrophy I. I'm considering skipping the rest week, since I missed a week of exercise in the middle of April, and I may miss some more at the end of May due to travel. I loved Strength I, but it'll be nice to change things up a bit. I also just got a trailer to pull my kids on my bike, so I'll be doing a bit of that, too.

[JorgenMan]

After an 11-year hiatus, I've lately felt inspired to go running (thanks to tcoy777, among others). 2.7 miles in 22:50 - not amazing, but not bad, considering how long it's been. I have to say, I've never really had much interest in exercise, but it's surprisingly addictive. My wife thinks I'm nuts.

Thursday, 3x15x40# BSS and 3x15xBW step-ups.

[JorgenMan]

2008-05-19
Hypertrophy 1A, Workout #1

Superset:
DB incline bench press:
5 x 80 (total, not per DB)
5 x 90 x 3 sets
5 x 100
Cable seated row:
5 x 70 x 4
5 x 80

Superset:
DB shoulder press:
5 x 70 x 3
5 x 80 x 2
Wide-grip pulldown:
5 x 120 x 4
6 x 130

Superset:
BB close-grip bench press:
5 x 115 x 5
High pull:
5 x 100 x 5

Swiss-ball crunch:
15 x BW x 3

I was actually surprised at how well I guessed my abilities. The cable seated row and DB shoulder press were the only ones I felt like I didn't wear myself out on. I enjoyed Strength 1, but I enjoy not having such long rest times in Hyp 1.

[tcoy777]

Originally Posted by JorgenMan

After an 11-year hiatus, I've lately felt inspired to go running (thanks to tcoy777, among others). 2.7 miles in 22:50 - not amazing, but not bad, considering how long it's been. I have to say, I've never really had much interest in exercise, but it's surprisingly addictive. My wife thinks I'm nuts.

Thursday, 3x15x40# BSS and 3x15xBW step-ups.

Ahh another heading to the dark side!! That is a good time in my book. Congrats on the solid gains in Strength 1. Enjoy Hyp 1, I don't miss the 3x15 leg days at all.

[JorgenMan]

Originally Posted by tcoy777

Ahh another heading to the dark side!! That is a good time in my book.

Thanks, I hope to improve my time with a little practice, although I don't see myself running anything much longer than a 5K, or possibly a 10K.

Originally Posted by tcoy777

Congrats on the solid gains in Strength 1. Enjoy Hyp 1, I don't miss the 3x15 leg days at all.

Yeah, I groaned when I saw the BSS/step-up combo I thought I had left behind in Strength 1. But hey, what does not kill me, makes me miserable stronger, right?

[tcoy777]

Oh yeah, you will probably be better then I was at the bss/step up combo. I started with Hyp 1 and it was rude awaking for me!

I love 5k and 10k distances. They are challenging, but not all day commitment like other events.

[JorgenMan]

Argh! I left my workout clothes sitting by the door at home when I left for work. I guess I'll have to figure out something to do at home. Any suggestions for squat/deadlift replacements? My only weights at home are adjustable dumbbells, up to 50 lbs each.

[tcoy777]

you could use the db's for both. Maybe add more reps less rest to the workouts. You can also do walking lunges, BSS, and step ups with them.

[JorgenMan]

Well, kind of a lame workout tonight, but it's better than nothing.

DB squats (ATG):
15 x 100 (total)
10 x 100
8 x 100

DB lunges:
15 x 60
15 x 60
15 x 60

[JorgenMan]

I just bought a bike trailer (to pull the kids) from Nashbar, and it arrived yesterday, so we went on a ride this morning - my wife rode her bike, and I pulled the two kids in the trailer on mine. It was nice and smooth - much easier to pull than I thought. Our 1-year-old son kept pulling the helmet down over his face and then freaking out about it, so we had to stop quite a bit towards the end. They loved it, though - they were talking about it all day. Highly recommended.

[kingkop182]

keep it up, mate

[JorgenMan]

I'll be out of town for a couple weeks for weddings and visiting family, so I'm not sure I'll be able to get to NROL until I get back. I may just start over on Hypertrophy 1 when I get back.

Yesterday, 2.7 miles in 21:38.

[JorgenMan]

2008-06-13
Hypertrophy 1B, Workout #2

Squats:
10 x 95
10 x 95
10 x 95
10 x 95

Deadlift shrugs (clean pulls):
10 x 135
10 x 135
10 x 135
10 x 135

Superset:
Bulgarian split squats:
10 x 20
10 x 20
10 x 20
10 x 20
Step-ups:
10 x BW
10 x BW
10 x BW
10 x BW

Reverse crunch:
15 x BW
15 x BW
15 x BW

I didn't kill myself on this workout - with leg workouts, I tend to bite off more than I can chew, and my form gets sloppy. Squats felt very good today, though. Clean pulls, not so great - form wasn't great. I think that'll improve with practice. A good workout, though, even if I did take it just a little bit easy.

[JorgenMan]

2008-06-16
Hypertrophy 1A, Workout #2

Superset:
DB incline bench press:
15 x 60 x 3
Cable seated row:
15 x 50
15 x 60 x 2

Superset:
DB shoulder press:
12 x 50
11 x 40
11 x 30
Wide-grip pulldown:
15 x 90 x 3

Superset:
BB close-grip bench press:
15 x 75
15 x 65
15 x 55
High pull:
15 x 75
15 x 65
15 x 55

Swiss-ball crunch:
15 x BW x 3

Wow, I tired out quickly on the DB shoulder presses.

[JorgenMan]

19 Jun 2008
Hypertrophy 1B (Workout #4)

Squats:
135 x 5 x 5

Deadlift shrugs (clean pulls):
185 x 5 x 5

Superset:
Bulgarian split squats:
40 x 5 x 2
60 x 5 x 3
Step-ups:
40 x 5 x 5

Reverse crunch:
BW x 15 x 3

I forgot to write down my results for deadlift shrugs, but I think this is right. I was happy how well the split squats and step-ups went.

Question: How far from the bench do you stand for Bulgarian split squats?

[JorgenMan]

23 Jun 2008
Hypertrophy 1A (Workout #5)

Superset:
DB incline bench press:
70 x 10 x 4
Cable seated row:
70 x 10 x 2
80 x 10 x 2

Superset:
DB shoulder press:
50 x 10 x 4
Wide-grip pulldown:
100 x 10 x 4

Superset:
BB close-grip bench press:
75 x 10 x 4
High pull:
75 x 10 x 4

Swiss-ball crunch:
BW x 15 x 3

I probably should have gone with a bit more weight on a few of these, but oh, well. I was glad to get through the shoulder presses - I have a hard time doing high numbers of reps on shoulder presses. I have to say I'm not a big fan of the close-grip bench press. It hurts my wrists - maybe I'm holding a little too close.