Canucks NROL Log

[ZeeCanuck]

So I finished the break in program with flying colours. I am now about half way through hypertrophy 1. I am male age 22, about 5'10" and I started at 140 pounds and as of Thursday I weighed 160. My overall goal is 170 by the end of the year and at this rate I think I won't have a problem with that. I will post pictures soon enough, I don't think I look much different though.
Honestly I don't feel like uploading my day to day work out so I'll post them every once in awhile. Right now I will post my firsts and last weeks work outs.
I'll also post each work out with different reps since there are three different set with 3 different reps.
(Weight/Reps xSets) I haven't done some of these exercises before so the beginning consisted of a lot of testing haha.
Workout A

DB Incline Bench Press:
35/5 x2 40/5 x3
30/15 x3
40/10 x4

Cable Seated Row:
140/5 x5
130/15 x3
130/10 x4

DB Shoulder Press:
35/5 x5
25/15 x3
30/10 x4

WG Lat Pull down:
150/5 x5
130/15 x3
120/10 x4

BB CG Bench Press:
115/5 x5
95/15 x3
125/4 115/6 115/7 x2 (I think I remember being just dead tired on this day)

High Pull
80/5 x5
50/15 x3
60/10 x4

Crunch: I do this on a bench so my legs are higher then my head by 45 degrees while holding a 12 pound medicine ball to my chest.
15 x3 (same for all work outs)

Ok now for workout B. I enjoy this workout a lot.

Squat:
150/10 x4
175/5 x5
135/15 x3

Dead lift Shrug:
115/10 x4
125/5 x5
115/15 x3

Bulgarian Split Squat:
50/10 x4
60/5 x5
40/15 x3

Step Up:
50/10 x4
60/5 x5
40/15 x3

Reverse Crunch:
15 x3

I will post last weeks in my next post.

[ZeeCanuck]

ok here is the most recently updated work out .. about half way through hypertrophy 1.

Workout A

DB Inclined Bench Press:
50/5 x5
35/15 x3
40/10 x4

Cable Seated Row:
160/5 x5
120/15 x3
130/10 x4

DB Shoulder Press:
40/5 x5
25/15 x3
30/10 x4

WG Lat Pull Down:
160/5 x5
120/15 x3
120/10 x4

BB CG Bench Press:
145/5 x5
105/15 x3
130/10 x4

High Pull:
90/5 x5
55/15 x3
60/10 x4

Still doing the same crunches as before.

Workout B

Squat:
210/5.. 215/5.. 225/5.. 235/5.. 245/4(Last rep I went down to the point of no return haha)
145/15 x3
175/10 x4

Dead lift Shrug:
145/5 x5
115/15 x3
125/10 x4

Bulgarian Split Squat:
60/5 x5
40/15 x3
50/10 x4

Step up:
60/5 x5
40/15 x3
50/10 x4

Crunches are still the same...


I forgot to mention if anyone has any comments or suggestions feel free to post.

[Hunter]

Nice Squat numbers on the sets of 5! Are you getting down to parallel?

[ZeeCanuck]

Yeah I been getting low as my body will let me. Sometimes I accidentally go down too far trying to keep low and I end up having to drop down to the bars that catch the barbell.

Today I squatted 265, I only got parallel on 2 of the 5 reps so I don't think I will be going up in weight until I can get all the way down because I don't want to hurt myself here.

For the record, I suck at deadlifts that why the weight is so low. I been working on my form but for some reason I have issue's with my right knee keeps sliding to the right and I'm scared I'll cause damage if I up weight before I figure this out.

Thanks for reading. I will try to get the wife to take some updated pictures of me tomorrow if I get some time. I'll post more updates at the end of hypertrophy 1.