Pumpin and pimpin...
- Thread starter Cynic
- Start date
Thursday, November 30, 2006
New Rules of Lifting
Program:Break-in
Workout: A1
Initial remarks
I’ve decided to start all over again, new log, back at the beginning, everything. I’m going to rush through the break-in, just to get myself reacquainted with the intensity of Alwyn’s workouts. I figure 3x/wk will get it done in less than a month and I’ll take a week off and start FLI again (I kind of miss FLI).
I’m also not going to bother putting my log on MH. Their forum sw doesn’t support all the features and colors JP’s does and I don’t feel like converting this over.
I got my motivation renewed at work when a woman who works in another dept came in to finish up some work.
She’s a tall, good looking red-headed Russian named Rada. She knows I’m sweet on her and I know she was sweet on me at one point, but we didn’t get a chance to talk that day.
I did this workout at 9am or so, but I decided to leave posting it until tonight.
Dynamic Warm-up
None, bad I know, but I wanted to get this over with due to the fact I’m working out on 15 straight waking hours already.
Superset with full rest, 60s
Squats
5x70, 3x95, 3x120
2x15x135
Superset with full rest, 60s
Static Lunge
5x12.5e, 3x15e, 3x18.75e
2x15x20e
Two point DB row w/ elbow out
5x12.5, 3x15, 3x18.75
2x15x20e
Superset with full rest, 60s
Push-ups
2x20xBW
Swissball Crunch
2x20x5
I put a 5lb plate behind my head and used a faster concentric. Next time I’ll use a 10lb plate.
Accessory Exercise
None
End Notes:
I need a new swiss ball. Mine has a leak. I think tomorrow I’ll hit up Dunham’s or SA for a 65cm ball.
New Rules of Lifting
Program:Break-in
Workout: A1
Initial remarks
I’ve decided to start all over again, new log, back at the beginning, everything. I’m going to rush through the break-in, just to get myself reacquainted with the intensity of Alwyn’s workouts. I figure 3x/wk will get it done in less than a month and I’ll take a week off and start FLI again (I kind of miss FLI).
I’m also not going to bother putting my log on MH. Their forum sw doesn’t support all the features and colors JP’s does and I don’t feel like converting this over.
I got my motivation renewed at work when a woman who works in another dept came in to finish up some work.
She’s a tall, good looking red-headed Russian named Rada. She knows I’m sweet on her and I know she was sweet on me at one point, but we didn’t get a chance to talk that day.
I did this workout at 9am or so, but I decided to leave posting it until tonight.
Dynamic Warm-up
None, bad I know, but I wanted to get this over with due to the fact I’m working out on 15 straight waking hours already.
Superset with full rest, 60s
Squats
5x70, 3x95, 3x120
2x15x135
Superset with full rest, 60s
Static Lunge
5x12.5e, 3x15e, 3x18.75e
2x15x20e
Two point DB row w/ elbow out
5x12.5, 3x15, 3x18.75
2x15x20e
Superset with full rest, 60s
Push-ups
2x20xBW
Swissball Crunch
2x20x5
I put a 5lb plate behind my head and used a faster concentric. Next time I’ll use a 10lb plate.
Accessory Exercise
None
End Notes:
I need a new swiss ball. Mine has a leak. I think tomorrow I’ll hit up Dunham’s or SA for a 65cm ball.
Saturday, December 02, 2006
New Rules of Lifting
Program: Break-in
Workout: 1B
Initial remarks
I planned to go to the gym, but as the time came around, I said the hell with it. I got a home gym.
Any increases I mark are in comparison to what I left the last break-in at.
Dynamic Warm-up
Cat-camel
Birddog
Supine Hip Extension
Pull-back Butt-kicks
High Knee Walks
Front to back leg raise
Overhead Lunge
Squat to stand
Superset with full rest, 60s
Deadlift
5x95, 3x120, 3x154
2x15x160 (+25lbs)
Superset with full rest, 60s
Step-ups
5x50, 3x37.5, 3x45
15x50 (+5lbs), 15x45
One-arm shoulder press
5x25, 3x26.25, 3x31.25
15x35(+7.5lbs), 15x32.5 (+5lbs)
Such a minor increase for step-ups and should presses.
Superset with full rest, 60s
Chin-ups
13xBB, 11xBB+PB
Reverse Crunches
2x20xBW
My ability to pull has always been my weak spot. I’m just so lame at it. I think part might be psychological. I bench more weight for survival (don’t want to get crushed) but I’m only 2’ off the ground on a pull/chin-up.
BB = Blue Band = 2 ½”
GB = Green Band = 1 11/16”
PB = Purple Band = 1 1/16”
Accessory Exercise
None, couldn’t think of anything that didn’t feel whacked already.
End Notes
I wonder how many pre-mades or self-designed workouts are equal to this. For a break-in, this kicks azz.
I’ve still got plenty of surge water left. I’ll finish that and have my PWO drink later.
New Rules of Lifting
Program: Break-in
Workout: 1B
Initial remarks
I planned to go to the gym, but as the time came around, I said the hell with it. I got a home gym.
Any increases I mark are in comparison to what I left the last break-in at.
Dynamic Warm-up
Cat-camel
Birddog
Supine Hip Extension
Pull-back Butt-kicks
High Knee Walks
Front to back leg raise
Overhead Lunge
Squat to stand
Superset with full rest, 60s
Deadlift
5x95, 3x120, 3x154
2x15x160 (+25lbs)
Superset with full rest, 60s
Step-ups
5x50, 3x37.5, 3x45
15x50 (+5lbs), 15x45
One-arm shoulder press
5x25, 3x26.25, 3x31.25
15x35(+7.5lbs), 15x32.5 (+5lbs)
Such a minor increase for step-ups and should presses.
Superset with full rest, 60s
Chin-ups
13xBB, 11xBB+PB
Reverse Crunches
2x20xBW
My ability to pull has always been my weak spot. I’m just so lame at it. I think part might be psychological. I bench more weight for survival (don’t want to get crushed) but I’m only 2’ off the ground on a pull/chin-up.
BB = Blue Band = 2 ½”
GB = Green Band = 1 11/16”
PB = Purple Band = 1 1/16”
Accessory Exercise
None, couldn’t think of anything that didn’t feel whacked already.
End Notes
I wonder how many pre-mades or self-designed workouts are equal to this. For a break-in, this kicks azz.
I’ve still got plenty of surge water left. I’ll finish that and have my PWO drink later.
Monday, December 04, 2006
New Rules of Lifting
Program: Break-in
Workout:2A
Initial remarks
This is another at home workout.
Dynamic Warm-up
Cat-camels
Supines
Birddogs
High Knees
Pullbacks
Hip Corrections
Squats-to-stands
Overhead Lunges
Superset with full rest, 60s
Squats
5x85, 3x105, 3x120
2x15x140 (+5lbs)
I’ll need to stay at this load for at least one workout.
Superset with full rest, 60s
Static Lunges
5x27.5, 3x32.5, 3x40
2x15x45 (bar) (+5lbs)
2-pt Rows w/ elbow out
5x15, 3x17.5, 3x20
2x15x22.5 (+2.5lbs)
Superset with full rest, 60s
Push-ups
3xBW, 2xBW, 1xBW
BWx15x, BWx14x,1
Swiss-ball Crunch
2x15x10b (+5lbs)
I wanted something more out of the push-ups. Since I can do 2 sets of 20, it’s time I moved to something with more force output. The x=exploding in the above report, b=behind the head.
Accessory Exercise
Chin-ups
3x6xBW, 60s rest, instep of one foot resting on bench.
End Notes
Have to go get the laundry done.
New Rules of Lifting
Program: Break-in
Workout:2A
Initial remarks
This is another at home workout.
Dynamic Warm-up
Cat-camels
Supines
Birddogs
High Knees
Pullbacks
Hip Corrections
Squats-to-stands
Overhead Lunges
Superset with full rest, 60s
Squats
5x85, 3x105, 3x120
2x15x140 (+5lbs)
I’ll need to stay at this load for at least one workout.
Superset with full rest, 60s
Static Lunges
5x27.5, 3x32.5, 3x40
2x15x45 (bar) (+5lbs)
2-pt Rows w/ elbow out
5x15, 3x17.5, 3x20
2x15x22.5 (+2.5lbs)
Superset with full rest, 60s
Push-ups
3xBW, 2xBW, 1xBW
BWx15x, BWx14x,1
Swiss-ball Crunch
2x15x10b (+5lbs)
I wanted something more out of the push-ups. Since I can do 2 sets of 20, it’s time I moved to something with more force output. The x=exploding in the above report, b=behind the head.
Accessory Exercise
Chin-ups
3x6xBW, 60s rest, instep of one foot resting on bench.
End Notes
Have to go get the laundry done.
Last edited:
Friday, December 15, 2006
New Rules of Lifting
Program: Break-in
Workout: 2B
Initial remarks
Another at home workout.
Dynamic Warm-up
Cat-camels
Birddogs
Supine Hip Extensions
Hip Corrections
Pullback buttkicks.
High Knee Walks
Overhead Lunges
Squat-to-stand
Superset with full rest, 60s
Deadlifts
5x95, 3x120, 3x155
2x15x160
I didn’t try to increase since I’ve been off too long.
Superset with full rest, 60s
Step-up
5x30, 3x35, 3x40
2x15x50 (+37.5TL)
DB One-arm Shoulder Press
5x25, 3x27.5, 3x30
2x15x35 (+37.5TL)
These I had to increase. I couldn’t find my platemates, so I couldn’t maintain.
Superset with full rest, 60s
Chin-ups
15xBW2i, 11xzBW2i
Reverse Crunch
2x20xBW
I’m not going to really consider any chin-ups a PR until I can actually find some means of measuring them. Perhaps I can try for PRs when I do them as an accessory.
Accessory Exercise
None needed
End Notes
2i = both insteps on platform, in this case, my bench.
New Rules of Lifting
Program: Break-in
Workout: 2B
Initial remarks
Another at home workout.
Dynamic Warm-up
Cat-camels
Birddogs
Supine Hip Extensions
Hip Corrections
Pullback buttkicks.
High Knee Walks
Overhead Lunges
Squat-to-stand
Superset with full rest, 60s
Deadlifts
5x95, 3x120, 3x155
2x15x160
I didn’t try to increase since I’ve been off too long.
Superset with full rest, 60s
Step-up
5x30, 3x35, 3x40
2x15x50 (+37.5TL)
DB One-arm Shoulder Press
5x25, 3x27.5, 3x30
2x15x35 (+37.5TL)
These I had to increase. I couldn’t find my platemates, so I couldn’t maintain.
Superset with full rest, 60s
Chin-ups
15xBW2i, 11xzBW2i
Reverse Crunch
2x20xBW
I’m not going to really consider any chin-ups a PR until I can actually find some means of measuring them. Perhaps I can try for PRs when I do them as an accessory.
Accessory Exercise
None needed
End Notes
2i = both insteps on platform, in this case, my bench.
{B]Sunday, December 17, 2006[/B]
New Rules of Lifting
Program: Break-in
Workout: 3A
Initial remarks
This was another at home workout. I was having a hell of a day today. During the night, when I was making breakfast, I jammed my toe into my cooler and just as I was setting the spotting arms into my rack, I scraped a good piece off the knuckle.
I hope this is a reverse omen: a bad day at home means a good day on the job, but I don’t get that fortunate anymore.
Dynamic Warm-up
The usual as usual. I need to sweep my mats.
Superset with full rest, 60s
Squats
5x85, 3x105, 3x125
2x15x140
I struggled with these still and I felt my form falter. I think it’s best I stay at this weight for the remainder of BI.
Superset with full rest, 60s
Static Lunges
5x30, 37.5x3, 45bx3
2x15x50b (+5lbs)
2-pt Row with Elbow Out
5x15, 3x18.75, 3x22.5
2x15x25 (+2.5lbs)
Superset with full rest, 60s
Push-ups
5xBW, 3xBW, 3xBW
2x15xBWxp
Swiss Ball Crunches
5xBW, 3x5, 3x10
2x15x12.5 (+2.5lbs)
I bought a new ball and I’m happy with it, though I may need to let some air out.
Accessory Exercise
None, time is short.
End Notes
My lungs are starting to feel better already again. Qutting is easy, real easy. It's the third day that's the biggest hurdle.
New Rules of Lifting
Program: Break-in
Workout: 3A
Initial remarks
This was another at home workout. I was having a hell of a day today. During the night, when I was making breakfast, I jammed my toe into my cooler and just as I was setting the spotting arms into my rack, I scraped a good piece off the knuckle.
I hope this is a reverse omen: a bad day at home means a good day on the job, but I don’t get that fortunate anymore.
Dynamic Warm-up
The usual as usual. I need to sweep my mats.
Superset with full rest, 60s
Squats
5x85, 3x105, 3x125
2x15x140
I struggled with these still and I felt my form falter. I think it’s best I stay at this weight for the remainder of BI.
Superset with full rest, 60s
Static Lunges
5x30, 37.5x3, 45bx3
2x15x50b (+5lbs)
2-pt Row with Elbow Out
5x15, 3x18.75, 3x22.5
2x15x25 (+2.5lbs)
Superset with full rest, 60s
Push-ups
5xBW, 3xBW, 3xBW
2x15xBWxp
Swiss Ball Crunches
5xBW, 3x5, 3x10
2x15x12.5 (+2.5lbs)
I bought a new ball and I’m happy with it, though I may need to let some air out.
Accessory Exercise
None, time is short.
End Notes
My lungs are starting to feel better already again. Qutting is easy, real easy. It's the third day that's the biggest hurdle.
Wednesday, December 20, 2006
New Rules of Lifting
Program: break-in
Workout:3B
Initial remarks
Nothing of note, I have a company Christmas party to go to later on.
Dynamic Warm-up
Cat-camels
Birddogs
Supine Hip Extensions
High Knee Walks
Pull-back Butt-kicks
Hip Corrections
Overhead Lunges
Walking Spidermans
Superset with full rest, 60s
Squats
5x100, 3x120, 3x147.5
2x15x165 (+5lbs)
Superset with full rest, 60s
Step-ups
5x30, 3x37.5, 3x45
2x15x50
DB One-arm shoulder press
5x21.25, 3x26.25, 3x31.25
2x15x35
Superset with full rest, 60s
Chin-ups
2x15xBW/2i
Reverse Crunch
2x20xBW
Accessory Exercise
None
End Notes
I didn’t go for a lot of PRs on this session. I wanted a PR on the deadlifts, because the last session was rather easy, but all the others are still quite challenging.
I bought a new bar, a 200,000 PSI power bar from fitness factory and I should get it next week. I hope that my grip will feel better, but I should consider some chalk, at least for my home gym.
New Rules of Lifting
Program: break-in
Workout:3B
Initial remarks
Nothing of note, I have a company Christmas party to go to later on.
Dynamic Warm-up
Cat-camels
Birddogs
Supine Hip Extensions
High Knee Walks
Pull-back Butt-kicks
Hip Corrections
Overhead Lunges
Walking Spidermans
Superset with full rest, 60s
Squats
5x100, 3x120, 3x147.5
2x15x165 (+5lbs)
Superset with full rest, 60s
Step-ups
5x30, 3x37.5, 3x45
2x15x50
DB One-arm shoulder press
5x21.25, 3x26.25, 3x31.25
2x15x35
Superset with full rest, 60s
Chin-ups
2x15xBW/2i
Reverse Crunch
2x20xBW
Accessory Exercise
None
End Notes
I didn’t go for a lot of PRs on this session. I wanted a PR on the deadlifts, because the last session was rather easy, but all the others are still quite challenging.
I bought a new bar, a 200,000 PSI power bar from fitness factory and I should get it next week. I hope that my grip will feel better, but I should consider some chalk, at least for my home gym.
Friday, December 22, 2006
New Rules of Lifting
Program: break-in
Workout:4A
Initial remarks
The last A workout and I’m still waiting for fitness factory to confirm shipping of my new bar. With two bars, I can substitute other exercises (bent-over rows for seated cable) with ease.
Dynamic Warm-up
Cat-camels, etc, etc.
Superset with full rest, 60s
Still somewhat a struggle, so I’ll stay here for at least the first workout of FLI.
Superset with full rest, 60s
Superset with full rest, 60s
Accessory Exercise
None, tonight was the season finale of Doctor Who and I wanted to see it. I don’t really care for the Tennent version of DW, but since it was the season finale, I wanted to make it a point.
End Notes
There was also a Star Trek Voyager marathon all week long on Spike. It’s not bad, the plots are different than the usual ST:TNG rehash and I think Janeway and SevenOfNine are hawt! Eitherway, this made me delay some of the workouts to later in the day. I need to call Bally and see if they have Xmas Eve hours.
I used 1 tbsp of Hershey's cocoa in my PWO drink this time. It didn't shake-up well and remained rather clumpy, but still not bad. I'll have to use a blender and see if a thorough mixing with with the whey, dex, malt and creatine as dry mix helps.
New Rules of Lifting
Program: break-in
Workout:4A
Initial remarks
The last A workout and I’m still waiting for fitness factory to confirm shipping of my new bar. With two bars, I can substitute other exercises (bent-over rows for seated cable) with ease.
Dynamic Warm-up
Cat-camels, etc, etc.
Superset with full rest, 60s
- Squats
- WU: 5x85, 3x105, 3x125
- 2x15x140
Still somewhat a struggle, so I’ll stay here for at least the first workout of FLI.
Superset with full rest, 60s
- Static Lunge
- WU: 5x30, 3x37,5, 3x50
- 2x15x55 (+5lbs)
- 2-Pt DB Row w/ Elbow Out
- WU: 5x16.5, 3x20, 3x25
- 2x15x27.5 (+2.5lbs)
Superset with full rest, 60s
- Push-ups
- WU: 5xBW, 3xBW, 3xBW
- 2x15ExBW
- Swissball Crunch
- WU: 5xBW, 3x5, 3x10
- 2x20x15 (+2.5lbs)
Accessory Exercise
None, tonight was the season finale of Doctor Who and I wanted to see it. I don’t really care for the Tennent version of DW, but since it was the season finale, I wanted to make it a point.
End Notes
There was also a Star Trek Voyager marathon all week long on Spike. It’s not bad, the plots are different than the usual ST:TNG rehash and I think Janeway and SevenOfNine are hawt! Eitherway, this made me delay some of the workouts to later in the day. I need to call Bally and see if they have Xmas Eve hours.
I used 1 tbsp of Hershey's cocoa in my PWO drink this time. It didn't shake-up well and remained rather clumpy, but still not bad. I'll have to use a blender and see if a thorough mixing with with the whey, dex, malt and creatine as dry mix helps.
Sunday, December 24, 2006
New Rules of Lifting
Program: break-in
Workout: 4B
Initial remarks
I’m finally finished. I did this workout at home and broke in the new bar. The knurl is top-notch and my grip wasn’t slipping at all.
I didn’t feel up to it going into this workout and the feeling continued throughout, so I didn’t try for any PRs.
Dynamic Warm-up
Blah, blah, blah.
Superset with full rest, 60s
Superset with full rest, 60s
These were easier then I expected, so I should have attempted some PRs, but I’ll pass for now.
Superset with full rest, 60s
The tempo of the chin-ups was easier and I felt I was pushing less with my feet than in the past.
I’m looking forward to the mixed-grips.
Accessory Exercise
None.
End Notes
I’ll take the week off, but next Saturday, I’m going to do some 1RM testing on my deadlifts. I’ve done 3x3x250 earlier in the year, so I’m hoping I’m up to 300 (my goal for 2007). If I am, then I’ll have to modify my goal. I've got some veins showing up on my upper arm, starting around the elbow and disappearing about a 1/3 of the way up. I suspect my body is taking fat from the extremities and working it's way to the midsection, unfortunately.
New Rules of Lifting
Program: break-in
Workout: 4B
Initial remarks
I’m finally finished. I did this workout at home and broke in the new bar. The knurl is top-notch and my grip wasn’t slipping at all.
I didn’t feel up to it going into this workout and the feeling continued throughout, so I didn’t try for any PRs.
Dynamic Warm-up
Blah, blah, blah.
Superset with full rest, 60s
- Deadlift
- WU: 5x100, 3x127.5, 3x147.5
- 2x15x165
Superset with full rest, 60s
- Step-ups
- WU: 5x30, 3x37.5, 3x45
- 2x15x50
- One arm shoulder press
- WU: 3x20, 3x26.5, 3x32.5
- 2x15x35
These were easier then I expected, so I should have attempted some PRs, but I’ll pass for now.
Superset with full rest, 60s
- Chin-ups
- WU: None
- 2x15xBW2i
- Reverse Crunches
- WU: None
- 2x15xBW
The tempo of the chin-ups was easier and I felt I was pushing less with my feet than in the past.
I’m looking forward to the mixed-grips.
Accessory Exercise
None.
End Notes
I’ll take the week off, but next Saturday, I’m going to do some 1RM testing on my deadlifts. I’ve done 3x3x250 earlier in the year, so I’m hoping I’m up to 300 (my goal for 2007). If I am, then I’ll have to modify my goal. I've got some veins showing up on my upper arm, starting around the elbow and disappearing about a 1/3 of the way up. I suspect my body is taking fat from the extremities and working it's way to the midsection, unfortunately.
Thursday, December 28, 2006
OK, since I don't have real spotters or someone to judge my form on the spot, I use two criteria I used for determining when to call the workout and finalize my 1RM:
1. Form failure
or..
2. Too much effort required.
Max lift: Squat
5x85
2x100
2x20
1x140 (working weight for NROL FL1, 3x15)
1x150
1x160
1x170
1x180
1x185
1x190
1x195
1x200
1x205
1x210
1x215 (form failure)
At 215, I felt my hips move before my torso, so I decided to call it there. Better to be safe than crying over a fcked up back, again. I've done 180 with bad form in the past, but in all the loads, I felt I was in proper form. I should have videoed for critique, but I didn't.
I'm hoping for a big number for my deadlift Saturday.
I specified 250 as a goal for my squat in 2007, but it looks like I may need to modify that. I'll get that by summer, at least.
OK, since I don't have real spotters or someone to judge my form on the spot, I use two criteria I used for determining when to call the workout and finalize my 1RM:
1. Form failure
or..
2. Too much effort required.
Max lift: Squat
5x85
2x100
2x20
1x140 (working weight for NROL FL1, 3x15)
1x150
1x160
1x170
1x180
1x185
1x190
1x195
1x200
1x205
1x210
1x215 (form failure)
At 215, I felt my hips move before my torso, so I decided to call it there. Better to be safe than crying over a fcked up back, again. I've done 180 with bad form in the past, but in all the loads, I felt I was in proper form. I should have videoed for critique, but I didn't.
I'm hoping for a big number for my deadlift Saturday.
I specified 250 as a goal for my squat in 2007, but it looks like I may need to modify that. I'll get that by summer, at least.
Saturday, December 30, 2006
Lift Assessment
Deadlift
150x3
190x2
225x2
250x1
270x1
280x1
290x1
300x1
310x1
315x1
The 315 lift was my eoy 2007 goal, so I'll modify that. It probably wasn't pretty, not a diesel weasel lift, more like a two stage (extend legs, extend hips) competition lift, but when dealing with maximal loads, it's expected. I felt a slight tweak in my back at 315, so I called it, else I'd have kept going on. I started using mixed grip for the first time.
Bench press
105x3
120x2
135x2
150x1
160x1
170x1
180x1
185x1
190xF
I was hoping, but not expecting a 200lb BP, but I got close enough that I should reconsider my goal.
I was hoping to evaluate my shoulder press and bent over row, but I'll likely skip the shoulder press (I won't be able to have enough rest time) and eval the row.
It's time to go take another shower today because I think I messed myself.
Lift Assessment
Deadlift
150x3
190x2
225x2
250x1
270x1
280x1
290x1
300x1
310x1
315x1
The 315 lift was my eoy 2007 goal, so I'll modify that. It probably wasn't pretty, not a diesel weasel lift, more like a two stage (extend legs, extend hips) competition lift, but when dealing with maximal loads, it's expected. I felt a slight tweak in my back at 315, so I called it, else I'd have kept going on. I started using mixed grip for the first time.
Bench press
105x3
120x2
135x2
150x1
160x1
170x1
180x1
185x1
190xF
I was hoping, but not expecting a 200lb BP, but I got close enough that I should reconsider my goal.
I was hoping to evaluate my shoulder press and bent over row, but I'll likely skip the shoulder press (I won't be able to have enough rest time) and eval the row.
It's time to go take another shower today because I think I messed myself.
Wednesday, January 03, 2007
New Rules of Lifting
Program: Fat Loss I
Workout:A1
Initial remarks
An adapted at home workout. I tried to do a full warm-up because my back is still feeling the max pull from Saturday.
Dynamic Warm-up
Cat-camel
Birddog
Supine Hip Extensions
High Knee Walks (in place)
Pull-back Buttkicks (in place)
Hip Corrections
Squat-to-stand
Overhead Lunge
Spidermans
Superset with full rest, 75s
I overestimated my ability with the rows and I had to cut the squats short because the back is still feeling it.
Superset with full rest, 75s
* Every other extension included a leg curl.
Since I don’t want to go into FLII totally unprepared (like the last time), I’m doing even reps w/ leg curl.
Superset with full rest, 75s
I managed to get through all the lunges, but the tempo was slow and my form very shaky. I think I’ll stay at 25 for another workout.
Accessory Exercise
None
End Notes
I got my Rehbands today, just in time for the workout, but I’m not sure if they are helping. My left knee was getting sore during the lunges. I’ll continue on, but be mindful of my knees.
I wasn’t as spent PWO. I actually could go out dancing if I wanted.
New Rules of Lifting
Program: Fat Loss I
Workout:A1
Initial remarks
An adapted at home workout. I tried to do a full warm-up because my back is still feeling the max pull from Saturday.
Dynamic Warm-up
Cat-camel
Birddog
Supine Hip Extensions
High Knee Walks (in place)
Pull-back Buttkicks (in place)
Hip Corrections
Squat-to-stand
Overhead Lunge
Spidermans
Superset with full rest, 75s
- Squats
- WU: 5x85, 3x105, 3x125
- 2x15x140, 12x140
- Bent over row
- WU: 5x60, 3x75, 3x90
- 15x100, 13x100, 10x100
I overestimated my ability with the rows and I had to cut the squats short because the back is still feeling it.
Superset with full rest, 75s
- Supine Hip Extensions
- WU: None
- 2x15*xBW, 15xBW
- Dumbbell Push Press
- WU: 5x25e, 3x30e, 3x35e
- 2x15x40e, 15x35e
* Every other extension included a leg curl.
Since I don’t want to go into FLII totally unprepared (like the last time), I’m doing even reps w/ leg curl.
Superset with full rest, 75s
- Rotational Lunge
- WU: 5x15e, 3x17.5e, 3x20e
- 3x15x25e
- Swiss-ball Crunch
- WU: 5xBW, 3x5, 3x10
- 3x15x15
I managed to get through all the lunges, but the tempo was slow and my form very shaky. I think I’ll stay at 25 for another workout.
Accessory Exercise
None
End Notes
I got my Rehbands today, just in time for the workout, but I’m not sure if they are helping. My left knee was getting sore during the lunges. I’ll continue on, but be mindful of my knees.
I wasn’t as spent PWO. I actually could go out dancing if I wanted.
Sunday, January 07, 2007
New Rules of Lifting
Program: Fat Loss I
Workout:B1
Initial remarks
I initially tried this workout Friday, but the back was still warning me on the Deadlift warm-ups, so I decided to wait until today.
Dynamic Warm-up
Cat-camel
Birddog
Supine hip extension
Pull-back butt kicks
High-knee Walks
Hip Corrections
Squat-to-stand
Overhead lunges
Superset with full rest, 75s
The back felt sore during the deads, so I cut it short and I’ll try for a complete 3x15 next time.
Superset with full rest, 75s
I left off at 15lbs/h the last time I did BSSs and decided to pick up there since that is the minimum weight that uses a plate block for my powerblocks.
For the pull-ups, the reps are unassisted BW pull-ups, with the caveat that I didn’t keep track of which hand was supinated. I did some more with my feet resting on the bench, but I want to improve my pull-ups, so I intend to do unassisted BW pull-ups to failure and finish up the set with assisted.
Superset with full rest, 75s
By this time, my grip was shot and I was using a mixed grip for the RDLs. I don’t hate you Alwyn, but you’re pissing me off.
I rolled off the swiss-ball during the rolls and since I’m working on concrete for space, I was being careful not to totally exhaust myself.
Accessory Exercise
None.
End Notes
A decent workout, but I held back since I didn’t want to aggravate my back. I don’t want get laid up.
New Rules of Lifting
Program: Fat Loss I
Workout:B1
Initial remarks
I initially tried this workout Friday, but the back was still warning me on the Deadlift warm-ups, so I decided to wait until today.
Dynamic Warm-up
Cat-camel
Birddog
Supine hip extension
Pull-back butt kicks
High-knee Walks
Hip Corrections
Squat-to-stand
Overhead lunges
Superset with full rest, 75s
- Deadlifts
- WU: 5x100, 3x125, 3x150
- 2x15x165, 10x165
- Dumbbell Incline Bench Press
- WU: 5x25e, 3x32.5e, 3x40e
- 2x15x45e, 15x40e
The back felt sore during the deads, so I cut it short and I’ll try for a complete 3x15 next time.
Superset with full rest, 75s
- Bulgarian split squats
- WU: 5xBW, 3x5e, 3x10e
- 15x15, 12x15, 10x15
- Mixed-grip Pull-up
- WU: NONE
- 4xBW, 2xBW, 2xBW
I left off at 15lbs/h the last time I did BSSs and decided to pick up there since that is the minimum weight that uses a plate block for my powerblocks.
For the pull-ups, the reps are unassisted BW pull-ups, with the caveat that I didn’t keep track of which hand was supinated. I did some more with my feet resting on the bench, but I want to improve my pull-ups, so I intend to do unassisted BW pull-ups to failure and finish up the set with assisted.
Superset with full rest, 75s
- Romanian deadlifts
- WU: 5x80, 3x100, 3x120
- 10x135, 12x135, 12x135
- Swiss-ball lateral roll
- WU: NONE
- 2x12xBW, 15xBW
By this time, my grip was shot and I was using a mixed grip for the RDLs. I don’t hate you Alwyn, but you’re pissing me off.
I rolled off the swiss-ball during the rolls and since I’m working on concrete for space, I was being careful not to totally exhaust myself.
Accessory Exercise
None.
End Notes
A decent workout, but I held back since I didn’t want to aggravate my back. I don’t want get laid up.
Friday, January 12, 2007
New Rules of Lifting
Program: Fat Loss I
Workout: 2A
Initial remarks
This workout is divided. I’ll note this in the log.
Dynamic Warm-up
The usual.
Superset with full rest, 75s
I started this workout yesterday (Y), but because I bungled the order of exercises, I lost focus and called it after the first superset of DBPP and Supines.
Superset with full rest, 75s
o=odd
e=even
In this superset I did leg curls on odd number reps for the supines. I managed a few more pounds for the PPs, but not much more.
Superset with full rest, 75s
I attempted minimal increases here. I mainly wanted to improve my tempo on the lunges.
Accessory Exercise
None
End Notes
Nothing of note.
New Rules of Lifting
Program: Fat Loss I
Workout: 2A
Initial remarks
This workout is divided. I’ll note this in the log.
Dynamic Warm-up
The usual.
Superset with full rest, 75s
- Squats
- WU: Y&T: 5x85, 3x105, 3x125
- Y: 3x15x140 (+420lbs)
- T: 15x140
- Bent-over rows
- WU: Y&T: 5x60, 3x75, 3x90
- Y: 15x100, 14x100, 10x100 (+100lbs)
- T: 15x100
I started this workout yesterday (Y), but because I bungled the order of exercises, I lost focus and called it after the first superset of DBPP and Supines.
Superset with full rest, 75s
- Supine Hip extensions
- WU: NONE
- 3x15xBW(o)
- DB Push Press
- WU: 5x25, 3x30, 3x35
- 2x15x40, 12x40 (+35lbs)
o=odd
e=even
In this superset I did leg curls on odd number reps for the supines. I managed a few more pounds for the PPs, but not much more.
Superset with full rest, 75s
- Rotational Lunge
- WU: 5x17.5, 3x20, 3x22.5
- 3x15x25
- Swiss-ball Crunch
- WU: 5x5, 3x10, 3x15
- 3x15x20 (+225lbs)
I attempted minimal increases here. I mainly wanted to improve my tempo on the lunges.
Accessory Exercise
None
End Notes
Nothing of note.
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Sunday, January 14, 2007
New Rules of Lifting
Program: Fat Loss I
Workout: 2B
Initial remarks
I went to the gym this time. I was hoping to meet this woman, but she wasn’t there so I went about my workout uninterrupted.
Dynamic Warm-up
The usual.
Superset with full rest, 75s
It’s time to increase the deads, but I need one more workout at 45 for the DB BPs to get up to speed.
Superset with full rest, 75s
The Bulgarians are still the hardest and I did take a 30s or so break between legs, but I tried to keep the pressure on as much as possible. Once I get to a full 3x15, I’ll work on tempo and rest times. I did pull-downs this time because some woman camped out by the cross-over hooking a D-bar on her foot and doing leg pulls. I’m not as good at these as I had thought and since I haven’t done them at all this time around, I have nothing by which to compare them (should satisfy the grammar Nazis).
Superset with full rest, 75s
Time to increase the weight on the RDLs.
I’ll continue to remain at BW for the laterals, and work on pausing on each shoulder.
Accessory Exercise
None
End Notes
It’s Sunday, but still early in the year. I was prepared to turn around and go home if the gym was too crowded with resolutionists, but it was fine, probably because it was a Sunday and the resolutionists were still sleeping off Saturday night’s party.
New Rules of Lifting
Program: Fat Loss I
Workout: 2B
Initial remarks
I went to the gym this time. I was hoping to meet this woman, but she wasn’t there so I went about my workout uninterrupted.
Dynamic Warm-up
The usual.
Superset with full rest, 75s
- Deadlift
- WU: 5x100, 3x125, 3x150
- 3x15x165 (+825lbs)
- Incline DB Bench Press
- WU: 5x30, 3x35, 3x40
- 2x15x45, 12x15 (+60lbs)
It’s time to increase the deads, but I need one more workout at 45 for the DB BPs to get up to speed.
Superset with full rest, 75s
- Bulgarian Split Squats
- WU: 5xBW, 3x5, 3x10
- 2x15x15, 12x15 (+75lbs)
- Mixed-Grip Lat Pull-down
- WU: 5x75, 3x87.5, 3x100
- 8x125, 5x112.5, 12x112.5, 12x112.5
The Bulgarians are still the hardest and I did take a 30s or so break between legs, but I tried to keep the pressure on as much as possible. Once I get to a full 3x15, I’ll work on tempo and rest times. I did pull-downs this time because some woman camped out by the cross-over hooking a D-bar on her foot and doing leg pulls. I’m not as good at these as I had thought and since I haven’t done them at all this time around, I have nothing by which to compare them (should satisfy the grammar Nazis).
Superset with full rest, 75s
- Romanian Deadlift
- WU: 5x80, 3x100, 3x120
- 3x15x135 (+1485lbs)
- Swiss-ball Lateral Roll
- WU: NONE
- 3x15xBW
Time to increase the weight on the RDLs.
I’ll continue to remain at BW for the laterals, and work on pausing on each shoulder.
Accessory Exercise
None
End Notes
It’s Sunday, but still early in the year. I was prepared to turn around and go home if the gym was too crowded with resolutionists, but it was fine, probably because it was a Sunday and the resolutionists were still sleeping off Saturday night’s party.
Lots of backdating here. I was considering skipping the Break In since I've been lifting for awhile. I decided if Im gonna follow NROL, then I had better do it right. Needless to say the 15 reps is an asskicker!
I did A & B last week M, T but havent done it since Im going tomorrow for A. Good luck, Im gonna be doing FL 1 as well.
What is (+420) and (+825) mean?
I did A & B last week M, T but havent done it since
Im going tomorrow for A. Good luck, Im gonna be doing FL 1 as well.What is (+420) and (+825) mean?
That's total load increase. Example:
Jan 7 deadlift: 2x15x165 + 10x165 = 4950 + 1650 = 6600lbs
Jan 14 deadlift: 3x15x165 = 7425lbs
7425lbs - 6600lbs = 825lbs increase in total load from Jan 7 to Jan 14.
This is one way of marking progress.
Other ways are: number of reps, shorter rests, higher load/rep. The total load takes into account reps, sets and load in one inclusive number.
When I go from 3x15 at 75s rest to 3x12 @ 60s rest, I'll logically lose something off the load, but the 15secs shorter rest times make up for that and make them equivalent.
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Ahh gotcha.
Do you have Robertson/Cressey's MM DVD?
Yes, I do.
I also do thorough SMR work, which I was introduced to by Robertson and Cressey as well.
It's greatly improved my squat form, along with the loads of posterior and unilateral work in NROL.
I eager to start the strength programs so I can start moving my squat load up.
I'm also looking at getting Robertson's and Hartman's Inside Out DVD/manual to add to my mobility work.
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