AZN's Journal for summer 2007

Pull day again, after this I'm takin a break so I can start the NROL program.

Pullups (only 50 resist this time) 3x10

Deadlift my hammy's still kinda hurt so I just did snatch grip for set of 10 with 135lbs. and normal for 155lbs.

Bent over Row 3x10 95 100 100


I'll post the new workout in a bit.
 
Today was my first day of the NROL hypertrophy I program.

5x5 day takes way too long, or maybe I'm misinterpreting superset with full rest

anyway everything is gonna be 5x5 with 90 second rest.

Workout 1A
Exercise Weight Used
Superset w/ full rest
a. Dumbbell incline bench - 50 55 60 60 55
b. Cable Seated row - 12 machine number
Superset w/ full rest
a. Dumbbell Shoulder Press - 40
b. Wide-grip lat pulldown- 10 machine number
Superset w/ full rest
a. Barbell close-grip bench- 115
b. High Pull - 105


superest with full rest means you do, A take a break, B take a break, A take a break, B take a break and so on right?
 
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NROL workout again.

LEg day was a **** I couldnt' even finish it.

all excersizes 4x10 60 second break

parallel squat 155lbs. I finally went all the way down.

deadlift shrug 130 lbs. this was a hell of alot harder after parallel

superset with full rest
bulgarian split squat 30s each hand
step ups 30s each hand didn't finish these
 
Well, I suffered through a few days of Hives or some weird rash covering 80% of my body, but that's not gonna stop me from lifting! (I'm not a freak/hardass, but I did get an IV and 3 types of drugs to regulate the rash and make it go away for a bit.)

Anyway,

Workout 2A
All is done with 3 sets of 15 with 30 seconds rest inbetween, supersets are marked as such. All weights are in lbs. unless otherwise indicated

Superset w/ full rest

a. Dumbbell incline bench - 40, 40, 10 with 40 and 5 with 35

b. Cable Seated row - cable machine, 95 95, 85

Superset w/ full rest

a. Dumbbell Shoulder Press - 25 20 20

b. Wide-grip lat pulldown- 7, 6, 6 (number of machine plates put on)

Superset w/ full rest

a. Barbell close-grip bench- 65

b. High Pull - 65, 65, 55

I felt like a wuss doing this, the weights I used were much lower than on the last workout day, but I also feel like I worked much harder, I got a huge pump.
 
NROL Workout 2B

W00t Leg day again.

Let me tell you, after finishing all this crap, working the clutch (I drive stick, or rather, I drive stick with my dad in the car cuz I'm not 16) is a pain in the ass.

All exercises are 5x5 with 90 second break

All weights in lbs. Multiple entries for weights indicate what was done on each set respectively in the order the weights are given.

Parallel squat 185 195 205 205 205

Deadlift shrug 135 145 150 155 155

Superset with full rest

Bulgarian Split squat 25 each hand

Step ups 35s 40s 40s 45s 45s


I have one question, is it ok if during my deadlift, my back isn't entirely straight the whole time? I'm trying to keep it "C" backed or wahtever you like to call it but sometimes I ntoiced a little curve. Any suggestions?
 
Two workouts in one.

I felt like ****, all dizzy and stuff, so I couldn't finish my workout A (upper)


all were 4x8 60 seconds break.

incline chest 55

pullups 4o resist, 30 resist, 30 resist.

Then, **** I don't remmeber what. But I din't finish.

Today I finished almost all of it but I flet dizzy again and my legs were still sore.

3x15 30 second break between sets.

squat 135

deadlift 95

superset full rest only did 2 sets

bulg split squats 10

stepups 10, 25


ahhh.. I feel dizzy.... like ****... oh well

Hopefulyl I'll feel better on tuesday.
 
hey dave nice log bro.
i read through the whole thing.
your pretty strong for an asain. most azns i know are very weak(no, not you, lei)

i have never done NROL routines. they look freaking fun though.
i have an article for you incase you dont have good deadlift form.
TESTOSTERONE NATION - Mastering the Deadlift: Part I
deadlifts can be dangerous if your doing them with crappy form. i am a prime example. tore my left lat, and a lower trapezuis muscle.

il be followig this log. :D
 
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Proteinboy said:
hey dave nice log bro.
i read through the whole thing.
your pretty strong for an asain. most azns i know are very weak(no, not you, lei)

i have never done NROL routines. they look freaking fun though.
i have an article for you incase you dont have good deadlift form.
TESTOSTERONE NATION - Mastering the Deadlift: Part I
deadlifts can be dangerous if your doing them with crappy form. i am a prime example. tore my left lat, and a lower trapezuis muscle.

il be followig this log. :D
Click to expand...

Hey thanks for the link man!

Holy **** about the lat and trap!

I had been planning on asking the trainers at my gym to help me judge my deadlift form, but they workout there too and I'm the only one at my gym I've ever seen who does deadlift. Besides, how much good info can you get from a trainer that tells their aspiring fatloss clients to do tricep kickbacks?
 
Today, the long distance friend that I lift with told me that he's much faster at intervals than before, and I can only assume because of weight training.

haha, even other people's progress makes me happy.
 
Workout 4A

The cycle begins again.

Upper body, 5x5 90 second break day.

Superset-

Incline dummbbell chest press- 60lbs. each hand too bad last set I only did 3
Cable Rows- 120 lbs.

Superset-

Dumbbell Shoulder Press- 40lbs 45lbs. 40lbs. 40lbs. 40lbs.
Assissted wide grip pullups- 40 pound assistance (man wide grip much harder) I don't like lat pulldowns and I want to be able to do pullups. They're similar I think.

Superset-

Close grip bench 115lbs. I think I can do even 135 on this but my chest was feeling actual pain not just soreness, so I didn't.

Widegrip upright row. 115lbs.


Not bad workout, made some improvement, all is well.

Leg day is gonna be a bitch... dammit.
 
Workout 4b

Holy **** I was sore.

all exercises 4x10 60 second break

parallel squat 155 165 170 170

deadlift 115 125 125 115

superset with full rest

bulg split squats 20 (I did 2 sets)
step ups 35 (I did 2 sets)

My back really sore, so I couldnt' finish... I felt like a puss so later I went back to do 2 more sets of step ups.


Too bad my deadlift sucks balls after doing parallel squat.
 
I forgot to mention, I ate the most delicious biscuits today. Too bad each had more transfat than I would need in a lifetime.

/sigh


dammit.
 
DELICIOUS.

Almost like how Hardee's and KFC biscuits used to taste. Too bad they taste like crap now. Or KFC biscuits taste like crap at least. They used to be awesome.
 
lol...why do biscuts have to have trans fats? -_- noob biscuits lol

its wierd that you bench like as much as you deadlift. real wierd.
hope your having fun with thie routine though bro. enjoy! :D
 
Proteinboy said:
lol...why do biscuts have to have trans fats? -_- noob biscuits lol

its wierd that you bench like as much as you deadlift. real wierd.
hope your having fun with thie routine though bro. enjoy! :D
Click to expand...

I always do deadlift after I've destroyed myself doing squats. I always do a bench like exercise first. So they're similar
 
workout 5A

3x15 30 second break.

Holy ****, got the biggest pump ever. I used the phone to call ym parents for al ift, I hope no body saw me struggle to bring the receiver to my face.

superset

incline dumbbell chest press 45 45 40
rows 95

superset

db shoulder press 25 25 20
pullups (bull****ted around)

superset

closed grip bench 75 75 65
upright row (wide grip) 75 65 65 (10)


meh... steady improvement. Good stuff.
 
nice work, dave. i am going to try out the NROL workouts.
iv been eyeballing them for a long time now.
 
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