AMPing It Up

Squats (almost all the way down)
2x15x115

Superset
Static Lunges
2x15x65

Two point dumbell row
2x15x40

Superset
Pushup
1x15x30 lbs plate
1xblah (see below

Swiss Ball Crunch
2x20x70 lbs

The blah in the pushups refers to the fact that after 7 pushups some food in my stomach semi regurgitated in my mouth, so I had to stop 30 seconds or so so that I wouldn't throw up everywhere. Apparently the meal I had two hours earlier did not fully digest. But I did increase the weight on everything else by 5 lbs again.

I ate very poorly over the thanksgiving break. Lots of pie, and pizza and such. Oh well, back at school and hopefully getting things back on track.

Word
 
Haha nice one on the nearly chuck! That would have needed to go in the funny things that happen in the gym thread. Are your programs NROL program based. The format looks similar.
 
Deadlift
2x15x150

Superset

Step ups
2x15x35's

One arm shoulder press
2x15x27.5's

Superset

Close grip lat pulldowns
2x15x120

Reverse Crunches
2x20

The timing of this program was completely off today. I had to get to know someone for my fraternity, and we decided to meet in the gym. He is a lot older than me, but never works his legs. I had to teach him how to do deadlifts (which was unsuccesful) and also had to chat a lot with him, which was good, just gave me way to much rest between sets. So although it was the intensity I would have liked, I did get everything done, and increased my weight on everything except step ups, because I didn't want to embarrass this senior too much by picking up a heaver weight he couldn't use.

Thanks Phil, I'll keep up with you to see how you progress through hypertrophy II. What were your results like through the first one?

Word
 
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amp89 said:
Thanks Phil, I'll keep up with you to see how you progress through hypertrophy II. What were your results like through the first one?
Click to expand...

My results were: Total weight gain July 15th - Nov 6th: 6.5kg / 14lbs with a Total Body fat gain: 2.3%. That was like a month of some randome routine I was doing, three weeks of NROL break-in and the rest was Hyp 1 and a surplus cal diet. I'm pretty satisfied with it and really liked the routine. I especially liked that it felt balanced and I consistently 'felt' the workouts for days after. Hyp 2 is going well so far, but I really miss the squats and Bulgarian split squats!
 
Squats (almost all the way down)
1x15x115
1x13x115

Superset
Static Lunges
2x15x70

Two point dumbell row
2x15x40

Superset
Pushup
2x15x30lbs

Swiss Ball Crunch
2x20x80 lb

So some interesting things happened today in the gym. The first of which was that I didn't have my timer (ipod) with me, so I couldn't time my rest. I'm guessing I didn't rest enough when I did the second set of squats because when I went down for the 14th rep, I didn't come back up and slowly collapsed, placing the bar on those things that are there when things like this happen. I was actually going basically all the way down so it was pretty intense for me.

In my second set of lunges on my right leg at like 10 I felt like I was done, and then all of a sudden I just felt some crazy intensity, and my face got really angry looking and just destroyed the last 5 reps. This has never happened to me before, but it was awesome. If I'm about to fatigue like I did on the squats again, I'm going to have to try to get this energy back... or just have it all the time.

I finally did 2 full sets of pushups with 30lbs on my back, and increased the weights for the lunges and the crunches. It was a pretty solid workout in all. I will do 1 more routine B and then will move on to hypertrophy 1 :)

On a final note, today was really annoying to read the forums. Way to much crying. Get over it.

Word
 
Deadlift
2x15x170

Superset

Step ups
2x15x35's

One arm shoulder press
2x15x27.5's

Superset

Close grip lat pulldowns
1x15x120
1x15x110

Reverse Crunches
2x20

I increased my deadlift a significant amount today which was good. I also left the same weight for the step-ups but did it on a higher platform which made it much harder than if I had added some heaver db's. After finishing the first superset I was sweating like a maniac, and after the first lat pulldown I felt like I was going to throwup. So I chilled a little then did the crunches, lowered the weight ten pounds, and finished everything up. For the next half an hour I felt kind of sick, and thought I was going to throw up a few times, but I survived.

The next workout I think I will switch to Hypertrophy I in NROL. I think I have been doing the break in for long enough that I am ready to get into it.

As a side note, I'm not sure if it is coincidence but the only times I have felt like crap in the gym has been in the last few weeks, which coincides with my purchase of nitrean. It also somewhat overlaps my intro to NROL, but I have noticed that the meal of - Oats, a banana, protein powder, and a little milk, has been trying to push itself up ever since i switched from ON to Nitrean. I wonder if its the workout, or if the meal isn't digesting as quick since the nitrean has some casein. If anyone has any thoughts on this it would be great. I have this meal around 10:20 and workout around 1:15.

Word
 
Hmmmm...There is quite a bit of time in between your preworkout meal and your session. Do you stay hydrated while/before you lift?

It could be the protein. If you're doing everything else right try going without the nitrean for a week or two...see what happens.

Oh yeah, ON>>Everything else :p
 
During my class between breakfast and when I lift, I drink a full liter of water, so I would assume that is enough. I also tend to finish another liter while I am at the gym. I actually like ON much better, but saw somewhere that the casein whey mix is better than just the straight up whey. However, the nitrean IMO tastes worse than ON, and I tend to burb it up a lot after I have a shake which is not so pleasant. I guess for now I will tough it out and wait until I finish the current protein, and then maybe switch back. Thanks for the input!
 
Did my first workout of NROL Hypertrophy 1

Superset
Dumbell incline bench press
5x5x50's

Cable seated Row
5x5x150

Superset
Dumbell Shoulder Press
5x5x30's

Wide-grip lat pulldown
5x5x130

Superset
Close Grip Bench Press
5x5x100

High Pull
5x5x60
Swiss ball crunch
3x15x90lbs

Overall liked the workout. The one thing that was weird was that I could only do the shoulder press with 30's in each hand, but when I was doing 2x15 i could do it with 27.5's. The only difference is that now I have to do them at the same time. Is it really that much more difficult to do the shoulder press with two arms compared to one?

Didn't get that sick feeling today. It's either a result of my switching of routines, or the fact that I had chicken with breakfast today instead of the nitrean. Not sure.

I'll add more later don't feel like talking to much now.

Word
 
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I can't walk

NROL Hypertrophy 1B

Squats (almost all the way down)
4x10x115

Deadlift shrugs
4x10x155

Superset
4x10x25's bulgarian split squats
4x10x25's step ups

3x15 reverse crunches

ajskddfjkdsjkldkkjl. This was f***in hard, esp. the super set. Will add later, have to study now:mad:
 
Haha i know what you mean. I still feel it today. What was weird about that workout is that I was lifting heavier weights in the break in program. I'm not why this happened. It was either because I psyched myself out, or the amount of exercise in hypertrophy B is just way more intense than the break in. Hopefully i can get that up.
 
Superset
Dumbell incline bench press
3x15x40's

Cable seated Row
3x15x120

Superset
Dumbell Shoulder Press
3x15x20's

Wide-grip lat pulldown
3x15x110

Superset
Close Grip Bench Press
3x15x60

High Pull
3x15x50
Swiss ball crunch
3x15x90lbs

I do not understand this workout. My body never had a chance to recover since I had 30 seconds in between each exercise. This led to me being unable to lift almost anything. This was most notable on the close grip bench press. I really really struggled with this one, and got me pretty pissed. I am also still awful at the shoulder press. I always feel like I am arching my back to get the weight up which can't be good. If anyone can make sense of this routine where you do 3x15 and rest for 30 seconds in between each set of the superset I would appreciate it, because I thought anything above 12 reps was endurance, and I'm pretty sure this is the hypertrophy program.
 
Haha give it some time Amp. Give it some time.

If the Nitrean doesnt work for you, then it doesnt work. I prefer Nitrean over ON myself.
 
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