I'm Kyle a 20 year old college student who's been skinny all his life.
At 6'1 162 right now.. i've been working out since September skipped December and jumped back in at January.
I only started working out right since March, when i picked up NROL.
Before this I was your typical LETS WORKOUT EACH MUSCLE GROUP INDIVIDUALLY. Although I would throw in some combination exercises (mostly pullups my favorite. Still are.) but how I use to idealize the curls more than most anything.
Now.. i've just finished NROL Break-In and I'm starting strength 1 on Sunday. Looking forward to doing this right, and eating right. I feel alot better since I started, more energy confidence everything.
Step Ups
BW x 15 EA (15,15,15)
Yikes.. this superset is killller.
Superset 2
2 Sets
Back Extension - Skipped this they didn't have the device for it, so I did rows. Now that i think about it I should of done good mornings. I will do that next time.
Swiss Ball Crunch
10Lbs (20)
25Lbs (20)
I switched it up for this I normally hold weight at chest this time I held it over my head. It seemed alot harder this way.
10 min of stretching.
Decided not to wait the full week or even a day before I started this lol.
I liked it, i'm starting to enjoy squats more and more as with step ups.. i really like those bulgarian squats.
Fun day.
Hey Kyle!! Yeah, you do need to eat and eat and eat to gain don't ya? I have been doing this for 2.3 months or so and it is deadly hard to eat enough. I am using a gainer product in order to get my 3K in a day.
How much are you eating a day?
And you are insane for liking BSS and step ups. Yeeeeooooch.
looking at about 3500 calories - 4000 calories.
It's hard to do.. but with this new breakfast i'm eating it seems pretty easy lol.
1 cup of oatmeal, 1 tbps of peanut butter , 1 tbps of honey, 1 tsp of chia
1 tsp of hemp, 1 scoop of whey protein, and a glass of milk.
Trying to eventually work my way up to 2 cups of oatmeal lol.. i'm so stuffed after this.
I only take creatine, protein and fish oil. Not much supplements.
Most of what I eat is healthy.. some are a little less healthy choices lol.
Hmmmm... Not sure where your metabolism is right now but I weigh in at 134 lbs and get in 3000 kcals. You probably should make sure you don't go belowo 3500 if you want results. Also be careful how much running and that sort of activity that you do. If you are playing soccer or football with your buddies for 2 hours one day you'll have to eat that much more. Gaining is as hard if not harder than loosing weight for people.
What do you mean.. where my metabolism is ?
I'm assuming your asking if it's really fast or slow. I think it's really fast just because it been difficult to gain weight all my life.
Even when I would consume a litre of eggnog in one sitting.
Only did that for a few weeks.. lol couldn't of been good for me.
Mine cooks right around 2500 a day with the workouts that I do. It has been deadly hard for me to put weight on and my bet is that yours is cooking significantly faster than mine. (I am 44 years old and a woman)
Yeah, the eggnog was probably not a good idea. I am using a gainer every day to help me get my calories in. It is 570 cals in one drink. Some days I have to do two of them. I don't know how I would get all this good food in me if not for the gainers. Again because you are younger, you can probably afford to eat a little less healthy than I.
heh.. I try to eat healthy.. eat healthier than all of my friends, as far as i'm aware anyway. I even bag raw sunflower seeds to chew on when I go out places. I was contemplating a weight-gainer but from what I can tell most of them are overloaded with sugar and may not be the best option for gaining.
good luck with Strength 1. I just started it last week after doing Hyp 1 and Hyp 2. I will concur you NEED TO EAT A TON. I have had the other problem in my past. I have always been over weight until I found that I love running. Now before NROL I weighed in at 165 at 6'0. I am now around 170 lbs depending on how much running I do. You will still see some serious gains in strength and lean muscle mass, but for real muscle gain I think you should eat closer to 4000. I try to stay close to the 2700, but I think most of that is mental as seeing any weight on the scale makes me think I am getting fat. Slowly getting over this.
anyway good luck. I will be interested in your gains. You are nuts for liking the BSS/ Step ups with no rest!!
Barbell Bench Press
135Lbs x6 (5.. would of have six but the guy i asked to spot sucked and helped me on last one, before i needed it)
185Lbs x 1 (1 fail)
140lbs x 6 (6) New spotter
190lbs x 1 (1)
95lbs x 12 (12)
95lbs is supppa easy. I wish this is what 135 felt like .
Barbell Row
70lbs x 6 (6)
110lbs x 1 (1)
70lbs x 6 (6)
110lbs x 1 (1)
40lbs x 12 (12)
I started doing my rows with full rom i think on the last set, I don't think i was doing the others correctly.
Superset with full rest
was suppose to be lat pulldowns, but i switched for chinups
Chinups x 8 (8,8)
I did really well on tempo for this one (311)
Dumbbell shoulder press
40lbs x 8 (8,8)
I did palms facing each other, it was difficult last rep.
Lower-body russian twist
BWx10 (5..5,5..5)
had to rest inbetween I think it's because I forgot what the tempo was on this one, and did like a (222).. it killed me lol.
I really like these Strength workouts.. mostly cause I get to do less reps and i'm happy when I see my max weight .
Deadlift
6 x 185lbs (6)
1 x 225lbs (1)
6 x 195lbs (6)
1 x 245lbs (1) (PR)
10 x 145lbs (10)
15 x 115lbs (15)
I plan on trying to go a little higher on deadlifts.. I just don't want to throw my back out.
Superset with no rest between exercises
Romanian Deadlift
10 x 115lbs (10,10,10)
i asked a trainer to spot my form.. he said it was exceptional .
Static Lunge
10 x 65lbs (10,10,10) EA
I could go higher on this one.. not much though lol it's hard to gauge how long you can last going 10 reps for 3 sets.
My hand gets tired.. when i have the bar on my back for so long from making sure it doesn't fall down.. and kind of tingles a bit like it is about to fall asleep. Anybody else have this problem?
Superset 2
Good-Morning
65lbs x 10 (10,10)
Inclined Reverse Sit-up
BW x 20 (20,20)
(Woops.. was suppose to be 10.)
I don't think i was doing these right.. my legs were super tired it was hard to lift them.
good luck with Strength 1. I just started it last week after doing Hyp 1 and Hyp 2. I will concur you NEED TO EAT A TON. I have had the other problem in my past. I have always been over weight until I found that I love running. Now before NROL I weighed in at 165 at 6'0. I am now around 170 lbs depending on how much running I do. You will still see some serious gains in strength and lean muscle mass, but for real muscle gain I think you should eat closer to 4000. I try to stay close to the 2700, but I think most of that is mental as seeing any weight on the scale makes me think I am getting fat. Slowly getting over this.
anyway good luck. I will be interested in your gains. You are nuts for liking the BSS/ Step ups with no rest!!
2700? and you run marathons... yikes, i think i'd be dead halfway through the day.
6 x 22.5lbs (6)
1 x 55lbs (1)
6 x 30lbs (6)
1 x 65lbs (1)(PR)
12 x BW (12)
Barbell Push Press
6 x 65lbs (6)
1 x 115lbs (1) ( I tried 135 first but I failed lol)
6 x 85lbs (6)
1 x 120lbs (1)(PR)
12 x 65lbs (12)
Superset 2
Dumbbell Bench Press
8 x 50lbs (8)
8 x 55lbs (8)
Seated Wide-Arm Cable Row
8 x (62.5) (8)
8 x (72.5) (8)
Russian Lower-Body Twist
10xBW (10,10) EA
I think i can go a bit higher on my chinups.. I really like doing them . The first time i tried the push-press i failed so i had to lower and try again. Overall.. I like this workout.
yea.. wave-loading is incredible, I think most people wonder what i'm doing when it's 1 rep and rest 180 seconds. Little do they know heehe.
Hopefully i get to make it to the gym today, but first gotta worry about an accounting exam in a few hours here
So i made it to the gym today.. and I noticed some great gains hit a new Max again.. 195 . And it's quite a change from break-in which took me 20-25 min. To this where i'm in the gym 1-1.30.
I really pushed myself on squats today.. almost failed on a few of them.
I can see a big difference in my legs already.. just after a month!
Superset with no rest between exercises
3 Sets
Bulgarian Split Squat
5lb DB x 15 EA (15,15,15)
Step Ups
5lb DB x 15 EA (15,15,15)
I've never sweated more in my life! Holy hell this is a hard superset. (BUT I LIKE.. most of it until i get to the 3rd set of step-ups lol.)
Superset 2
2 Sets
(No where to do back extension)
Good-Morning.
65lbs x 10 (10,10)
Swiss Ball Crunch
35lb (10)
45lb (10)
I wanna find a better substitute for abs than this.. any suggestions? I don't feel it as much as some other exercises
I agree with Tcoy on the cals and also on how it is hard to overcome the fat gain mentality. I am totally impressed with anyone who makes this their goal and achieves it.
For swiss ball crunch substitute you can put the swiss ball near the cable machine with rope and put the rope over your shoulders with about 80lbs in plates and do the crunches that way.
great gains. Keep up the good work. You can also try doing the swiss ball crunches on a bosu ball also. It helps you work on stability also. Also why stop at 10, do 20 or 25 and see if that gives you a better workout.
Barbell Bench Press
140Lbs x6 (6)
190Lbs x 1 (1)
145lbs x 6 (6)
205lbs x 1 (fail.)I couldn't get it up from my chest so i got a lil help to get it off and i completed it.
105lbs x 12 (12)
Barbell Row
70lbs x 6 (6)
110lbs x 1 (1)
80lbs x 6 (6)
110lbs x 1 (1)
40lbs x 12 (wooooops.. forgot to do this one)
Superset with full rest
Chinups x 8 (8,8)
Love doing chinups
I think i'll add 15 lbs next week.
Dumbbell shoulder press
45lbs x 8 (8,8)
Lower-body russian twist
BWx10 (10,10)
10 min strechting
Goooooood day today.. i don't feel so exhausted from this as I do from the leg workouts. After i get home from the leg workouts i sleep lol.
Hurt myself today doing the deadlift pulled my hip.. so i think i will take it easy for a few days
Deadlift
6 x 185lbs (6)
1 x 245lbs (1)
6 x 195lbs (6)
1 x 255lbs (1) (PR)
10 x 145lbs (10)
Ahh.. I really hurt my hip on the 255 deadlift, so i pulled it, so i decided not to do the last 15 because it hurt to do them that way.
I plan on trying to go a little higher on deadlifts.. I just don't want to throw my back out.
Superset with no rest between exercises
Romanian Deadlift
10 x 105lbs (10,10,10)
these were ok.. my hip did not hurt so much
Static Lunge
10 x 75lbs (10,10,10) EA
Again.. this set kicks my ass but still not as hard as the bulgarian split squat/step ups
6 x 25lbs (6)
1 x 75lbs (1)
6 x 40lbs (6)
1 x 90lbs (1)(PR)
12 x BW (10)
Barbell Push Press
6 x 75bs (6)
1 x 115lbs (1)
6 x 105lbs (6)
1 x 125lbs (1)(PR)
12 x 85lbs (12)
Superset 2
Dumbbell Bench Press
8 x 60lbs (8)
8 x 60lbs (8)
8 x 60lbs (4.. then had to do 2 more with 55lbs and couldn't complete the rest)
Seated Wide-Arm Cable Row
8 x (100) (8,8)
8 x (110) (8)
Russian Lower-Body Twist
10xBW (10,10) EA
Did 1 last chinup with 90lbs and held for 5 seconds.
So I was with my friend today, and i kind of screwed up.. thought it was 3 sets rather than 2 for the second but that's ok. My chinups are unbelievable and the first time I did the 90 it went up fairly easy.. i think i could make it to 100, i just wonder if i could do the same with pullups lol i don't think so. My bench is getting much stronger as-well now i get a long-rest period.. i'll continue back on monday or sunday!
Awesome work Kozmo. Your chinup numbers are impressive! I also wish my deadlift was that good so early on in the piece. I am also doing strength I and loving it.
And yes, I also get pins and needles in my arms and hands when doing static lunges. Must be the positioning or something but it can get painful.
Yikes.. 205 is my goal for next workout.. i can't quite get it even after giving everything I gots.
Superset with no rest between exercises
3 Sets
Bulgarian Split Squat
5lb DB x 15 EA (15,15,15)
Step Ups
5lb DB x 15 EA (15,15,15)
I had to drop the 5 pounds for the step-ups damn... I was tired. My mouth was dry I ended up drinking 2.5 liters of water just doing this excercise.
Superset 2
2 Sets
(No where to do back extension)
Good-Morning.
85lbs x 10 (10,10)
Swiss Ball Crunch - With Cable
22lb (15)
28lb (10)
This is perfect.. I love it works the abs so much!
I was with a friend again today, so since chances are we went over the rest period a little bit I decided to do some extra work, not leg related though haha they already hurt enough.
ChinUp + 100lbs (1,1)
Wide - Arm Pullup + 40lbs (3)
5 explosive pushups with a 5 pound dumbbell followed by 5 T-arm pushups each side.
Rested 1 min and did
5 explosive pushups with entire bodying jumping leaving floor. Then 5 burpees.
And early in the day at home around 2.00 i did 16 chinups, 10 pullups.
OOOOK So alot of **** happened this weekend. I didn't really have time to type these out.. had the time was just to ****ing amazed how i get in two minor accidents though ahha. ****. Gonna owe bout 600 bucks. So here we go,
Saturday - Strength 1 NROL
Plan C
Deadlifts
6 x 185 (6)
1 x 235 (1)
6 x 190 (6)
1 x 240 (1)
12 x 135 (12)
Superset 1
Romanian Deadlift
10 x 115 (10,10)
Static Lunges
75 x 10 EA (10)
85 x 10 EA (10)
Didn't have time to do good mornings gym was closing, or situps.
Sunday
Plan D - NROL Strength 1
Shoulder Press
6 x 85 (6)
1 x 125 (1)
6 x 105 (6)
1 x 130 (1)
12 x 75 (12)
Chinups
6 x 40 (6)
1 x 100 (1)
6 x 40 (6)
1 x 100 (1)
10 x 15 ( last 2 I had to do bw)
Squat
6 x 145 (6)
1 x 215 (FAIL)
6 x 150 (6)
1 x 200 (1)
10 x 135
15 x 105 (8..7) (had to break for 10-20 inbetween here)
Superset 1
Bulgarian Split Squat
2 x 15 (15,15)
Step Ups
2 x 15 (15,15)
I dropped to only 2 sets gym was crowded as hell and people kept bothering me, because I was doing where bench press is, and no place else to do it. So i forgot how many sets i was suppose to do lol.
Good news those accidents.. i think one guy lost the insurance and my number or dosen't care casue it wasn't bad. And those other people don't care . And I did do the Plan B on Wedsneday, just forgot to enter.
Biggest Bench was 200 (PR).
Saturday - Strength 1 NROL
Plan C
Deadlifts
6 x 185 (6)
1 x 245 (1)
6 x 205 (6)
1 x 265 (1)(PR)
12 x 145 (10)
15 x 145 (15)
EAT EAT EAT and workout, gotta bulk!
. The first time i tried the push-press i failed so i had to lower and try again. Overall.. I like this workout.
Linear Mode
