Here goes! I will start my NROL experience on 01/05/09. I will be starting with Hyp I. I will be using the TNT eating program as my nutrition guideline. I've never gone low carb so that will be a new experience. A couple weeks ago I finished the TNT workout program while using the abs diet grazing guidelines and it worked very well - it's just time to move along and grow. That TNT/ABS program took me from 190 to 172 during the 12 week period. A year ago, this time I was at 225 pounds (6'), and up until my TNT/ABS experience I used the Monkey Bar Gym online to start getting my butt in shape. I also practice martial arts 3-6 days a week and do Yoga on a daily basis. My goals are fairly simple: Get bigger, stronger, more explosive and of course blast the BF to the single digits. My feeling is that Hyp I will be a great beginning towards that goal given my experience with TNT. I had my body fat checked, at the gym today, so I'll be able to look back and see my progress. I'll post some pictures below to give a before look. Can't wait to get started. I'm looking forward to any input and advice throughout my journey.
Stats (Basic: No 1rm's on anything) as of today
Age: 42
Height: 6'
Weight: 172.6 (I'd like to get up to 180-185: gonna need to eat)
BF%: 12.2 (I'd like this down around 8-9%, but my first focus is to put on size)
DB Shoulder press 5x5@40lbs
Wide Grip Lat pull down 5x5@ 100lbs
Close grip BB bench press 5x5@100lbs
High Pull BB 5x5@60lbs
Swiss Ball crunches 3x15
Not too bad I could've added about 10% everything except the seated row and kept solid form. with the other set and rep schemes it'll be more of a guessing game to come up with the right poundage
__________________ "Do the thing and you shall have the power"
Thanks Diva - compliments are always great motivators. Today was lower body, and I have to say I did curse Alwyn - A LOT!!!
Workout B1
Squats 4x10@105lbs
Deadlift w/ shrug 4x10@105lbs
Bulgarian Splits 4x10@15 (started with 20's in ea. hand - too much)
Step ups 4x10@15
Reverse crunches 3x15
I think I pushed it a little on dead shrugs. It wasn't the dead, but the shrugs where tough after a while - at that weight. The pain really came with the F'in BSS. you really don't need any extra weight when doing those. It was funny, because I had to walk down two flights of steps after my workout. All the free weights are on the second of three floors at my gym. Now, when I say I walked - I say that very loosely and wobbly. I love workouts like that - it's a great challenge.
__________________ "Do the thing and you shall have the power"
When moving to a different set and rep scheme would there be a specific percentage of load increase or decrease- or is this again a question of feel? I'm sure some of you have mastered making these changes so your input is appreciated. I'll be doing the Upper body workout #2 of Hyp 1 today so I go from 5x5 w/ 90 sec rests to 3x15 w/ 30 sec rests. My hardheaded inclination would be to use the same loads - just because it sounds like a challenge. Probably not a good idea though, especially with form being an important consideration.
__________________ "Do the thing and you shall have the power"
Looks like I'm gonna keep the same loads for tonights upper body on the 3x15's - unless anyone has a word of caution. I've got about an hour and a half before I start and I'm feeling pretty strong......
__________________ "Do the thing and you shall have the power"
Thanks Diva - makes sense. So I guess trying will tell me two things: 1 that I can do it, and 2 that I short changed myself on the previous workout. I guess I'll find out shortly. Thanks for the input.
__________________ "Do the thing and you shall have the power"
incline DB Press 2x15@551bs; 1x15 at 45 (should have done 45 all 3)
30 sec rest between sets
Seated Row 1x15@70lbs; 2x15@50lbs (should have done 50 all 3)
DB Shoulder press 3x15@20lbs (started 1st set at 35 - dumb)
30 sec rest between sets
Wide Grip Lat pull down 3x15@ 50lbs (smartest move I made all night)
Close grip BB bench press 3x15@65lbs (almost didn't make it)
30 sec rest between sets
High Pull BB 3x15@40lbs (should have done 30 or 35, just made it at 40)
Swiss Ball crunches 3x15
Well you work and you learn. After the inclines and rows I was so tight and throbbing I thought I was done. I really over shot. Tomorrow morning should be interesting. I have a couple days off though. Gonna have to look at Mahler's logs to get a better idea of how to adjust. At least I now know that when you're lifting a significant amount more, in the aggregate, you can't come anywhere near the same load - I feel like I just tried to lift a truck over my head.......
__________________ "Do the thing and you shall have the power"
Interestingly enough I'm feeling no ill effects (soreness) from my self imposed struggle on the upper body 3x15's. I'm feeling significant sorness in my quads and glutes. I can only attribute that to the lower body work. I'm not sure why there is the delayed onset of that soreness - I did that workout two days ago and felt no issues with it yesterday....... - any thoughts
__________________ "Do the thing and you shall have the power"
Bulgarian Splits 3x5@20; 2x5@30
Step ups 3x5@20; 2x5@30
Reverse crunches 3x15
Started feeling stronger at the end of each superset so I added some weight w/out much problem. I should start getting a handle on were I'm at for a given rep and set scheme, insofar as loads are concerned. i started the TNT diet today so we shall see how my body takes to that. I did a couple week workup that kept the carbs very low the there shouldn't be much of a shock. Most of it will be in my head.
__________________ "Do the thing and you shall have the power"
DB Shoulder press 4x10@30lbs
Wide Grip Lat pull down 4x10@60lbs
Close grip BB bench press 4x10@65lbs
High Pull BB 4x10@40lbs
Swiss Ball crunches 3x15
Felt a little lite - Could've added about 10% on each and done well. Seems to me that improvement in load should be measured best in the aggregate load per exercise in order to make an appropriate comparison. So, after B3 i can look at those numbers and see where I'm at after the first full round.
__________________ "Do the thing and you shall have the power"
Bulgarian Splits 1x15@no load just BW
Step ups 1x15@20
Well this was an interesting workout. As you can see I wasn't able to complete the second superset. I started off nice and strong with the first of the two SS. I'd say the last 5 reps on the dead lift and shrug were pretty rough sailing - but I made it through. After that my body just seemed to say !#$%^ it, I'm done. I cowboy-d my way through 1 superset of the second half and I was done. Just shaking and unstable. I haven't felt that way in a looong time. The start of the year has been turbulent with some challenges, and i also started the TNT Plan A diet at the beginning of the week. Maybe I can attribute the loss of strength to the change of diet, and some stress. I haven't been getting real good sleep either - maybe 6 hours a night.
__________________ "Do the thing and you shall have the power"
This is the first time I've done any of Alwyn's programs. I've certainly miscalculated along the way. Thankfully it's early and I think I can adjust. Now that I've gone through all three set and rep schemes I can look back and make the adjustments. Looking back at the last workout i know my food intake was lower than normal so I"m sure that had a negative effect. I would imagine my body will start adjusting as well. You can really tell that the diet and the workouts are making changes in me. within just that first week of the diet/second week of NROL I am much leaner. I checked BF today and I'm @ 8.9%, and I'm not looking smaller but much more defined.
__________________ "Do the thing and you shall have the power"
DB Shoulder press 5x5@40lbs all the 43's were being used, could've done 50s
Wide Grip Lat pull down 5x5@ 110lbs
Close grip BB bench press 5x5@110lbs
High Pull BB 5x5@60lbs not sure what happened here, could've done more
Swiss Ball crunches 3x15
Shorted myself on most stuff. I think the only loads that were right were the first SSet, and the lat pull down. I could've done at least 10-15% more on the others. Walked out of the gym feeling like I'd done very little, and pissed. It was really busy and I was dragging weights to different stations so I could do my SSets. Serves me right for going before 9 in the evening....lol
__________________ "Do the thing and you shall have the power"
DB Shoulder press 3x15@25
Wide Grip Lat pull down 3x15@60
Close grip BB bench press 3x15@70
High Pull BB 3x15@50
Swiss Ball crunches 3x15
Pretty good workout. I was tested but not throttled. I also threw in
5x6@25lbs alternating dumbbell curls
supersetted w/ no rest
5x6 dips
I know I probably don't need to do extra stuff, but I just got a couple "try us out" books from mens health and I wanted to throw that little sequence in at the end of the workout - It was fun, in a masochistic sort of way
I took a couple pics tonight just for a progress update in my log
Pretty solid night. The squats got a little rough during the last two sets, so much of an increase in load, next time, will be tough. I managed to bang up my shins with the deads. The splits are still - not much fun - but you can feel the work. Thought I could just edit the above post with notes - but apparently I couldn't - that's the reason for the double post.
__________________ "Do the thing and you shall have the power"
DB Shoulder press 4x10@35lbs
Wide Grip Lat pull down 4x10@65lbs
Close grip BB bench press 4x10@70lbs
High Pull BB 4x10@50lbs
Swiss Ball crunches 3x15 w/ 8lb Med. ball
Satisfying workout. I've got a little pain in the right shoulder when I do the shoulder press - but that's the only exercise I feel that pain with. Probably could have added another 5lbs of load on ea. of the first superset, and possibly another 10lb on ea. in the final SS, but I was cautious.
__________________ "Do the thing and you shall have the power"
Bulgarian Splits 1x15@10lbs and 2x15 no load just BW
Step ups 1x15@101b and 2x15 no load just BW
3x15 reverse crunch - no load just BW
Not sure what it is about this workout, but I really have trouble with this lower body rep/set scheme. I tried this again w/ the same loads just to see if the first time I was simply having a bad day (I didn't finish that one). In other words I'm very stubborn and have a hard time accepting that there is something I can not do. that being said - it looks like I need to drop the loads on this one, because it kicked my ass AGAIN. I got through it, but barely and I had to make adjustments towards the end - where I was really dragging. I'm looking forward to some DOMS though. My legs were sooooo pumped at the end - ya know that woobly walking after an intense lower body day.......
__________________ "Do the thing and you shall have the power"
DB Shoulder press 5x5@50lbs
Wide Grip Lat pull down 5x5@115lbs
Close grip BB bench press 5x5@120lbs
High Pull BB 5x5@70lbs
Swiss Ball crunches 3x15
Pretty good W.O. Feeling a little pain in my right shoulder on the should press, but nothing that impedes the push. The inclines @ 70lbs were pretty tough - I'll have to repeat that next time instead of increasing the load.
__________________ "Do the thing and you shall have the power"
Left loads the same as B4. I'll go up next go round. I seem to have more difficulty with lower body work, probably because it's still hard to gauge the cummulative effect. You think you're flowing right along and then you get hit three quarters of the way through and your finished.
__________________ "Do the thing and you shall have the power"
going through some tough times. needed a big push to get into the gym. hopefully I can get back in the groove with the workouts. I felt extremely weak during this routine, and I think I made out of shear will, because the strength wasn't there.
__________________ "Do the thing and you shall have the power"
going through some tough times. needed a big push to get into the gym. hopefully I can get back in the groove with the workouts. I felt extremely weak during this routine, and I think I made out of shear will, because the strength wasn't there.
I would hug you, but we don't know each other that well, so I'll say I commiserate as I'm in the same space different circumstances. Hope things get brighter for you soon.
__________________ Just because your mother thinks you're special doesn't mean I do
NROL Log
- any thoughts
Linear Mode
