AZN's Journal for summer 2007

thanks man, it seems they stick to general upper lower split and a few FBWs.

One thing I was thinking about is, since doing squats and deads lead to the release of grwoth hormone, and blah blah blah, whatever is accelerated for 48 hours after doing that leg stuff, wouldn't it be better to have upper day right after lower day?
 
5x5 leg day. Good stuff today

Someone was actually using the squat rack today. I was so surprised I didnt' know what to do. Luckily he had only 1 set left.

So 5x5, 90 second break

Parallel squat- 185 205 205 210 210

Deadlift shrug- 155 165 175 185 165
Man I kicked ass at these, but I could see (in the mirror) my lower back bending towards 185, so I dropped it back down.

superset full rest

Bulg splitsquats 25 each hand
step ups 45, 50 50 50 50

fairly large improvements, I was quite happy with myself.
 
Workout 6a

4x8 (says 4x10 in the book, but I already started doing 4x8 so too bad)
60 seconds break

I did some different stuff today, someone was using the cable machine (very poorly and inefficiently) so I did Bent over Rows instead of seated rows. I also did assistred pullup machine rather than lat pulldown.

superset
Incline Dumbbell Chest 55 each hand
Bent Over Rows 95 105 110 110 (mucho improvement here)

superset
Dumbbell shoulder press 40 35 35 35 each hand
Assisted pullups, 30 40 40 50

superset
close grip bench 95 105 110 110
upright row 95 95 95 85

Overall alright workout I think. I hope hypertrophy also gives me some boost on my maxout. I'd like to hit 200 on the bench.
 
whoa. leg day looks hard.
squats, then deads, then bulgarians(omg) then stepups. wow.
nice

you are getting strong man. great work so far.
you have a nice horizontal press. squat is going well too.

i tend to be a good verticle puller and a worse horizontal presser. cant wait to work on them :D

i really wish NROL had some fulbody workouts. bummer. i have a lot of workouts i'd like to try.
 
today,

Worket out with a friend at the local college weight center. At first, I walked into the wrong room. I was shocked. NO FREE WEIGHTS. I freaked out, until I found out that they had a seperate room for the free weights.

This is ag ood way to get rid of the people that don't really work out.

Anyway, I did sometihng different

10 8 6 pyramid

squat 185 205 225

deadlift shrug 135 155 185

bulg squats 15s 20s 25s
 
You'll probably get into a few sets of deadlift shrugs oncey ou start your NROL workouts. It's a really interesting and at times funny read. I enjoyed it.
 
is it the kind of deadlift where you lift the bar rapidly and shrug it right away and get onto your tip toes, using exposive force?
 
Hmm, I did an itneresting variety for my 5x5 today. I lifted with a friend in my house, so equipemtn was limited.

Here's how it went.

Superset
Incline DB chest 57 62 62 62 (coudlnt' finish last set so I onyl did 4)
Bent Over Row 115 125 125 125 125 (man, I kicked ass on these today!)

Superset
Shoulder press (4 sets of 10) 40
Upright Row (5x5 again) 115 105 105 105 105

Superset
Closed grip bench 105 115 115 125 125
And heaven forbid CURLS
25 pounds 12 reep
30 pounds 10 rep
35 pounds 7 rep
40 pounds 3 rep

Interesting change to the routine I guess, but I want to get back to the gym and do a workout by my regular schedule.

I did notice improvement though (esp double the reps for shoulder press) Excellent for me!
 
Now that I'm just 1 workout past halfway through, I want to say that I'm really really glad I came to this site and got NROL. I've made so much progress today. I couldnt' even curl 40 before (and I was doing 5 kinds of curls) and today, when I had no other alternative than to curl, I found I get so much more strength from doing rows and pullups.

Squat has improved alot. started out not going down parallel, so that doesn't even count, then I did 4x10 with 155, now I'm sure I can do it with 185. I did 5x5 with 185, now I'm sure I can do it with 225!

Deads, awesome. started at 115 set of 6 (first time) now I can do 185

I remember first time I tried doing chest press on my old workouts. I did 45 or 50, Now I can do it with just a bit more than 60.
Excellent improvement in rows too. 125 for 5x5 on B-O as opposed to 85 or something like that.

I LOVE GETTING BETTER AT THINGS.

w00t! NROL FTW!
 
In addition, Iv'e begun thinking ahead to my cut. When I finish my NROL hypertrophy I I'm going to cut again. My lowest weight I got to from my weight loss was 170 (from 205) I'm going for 165 or lower this time.

I'm simply gonna do a little bit of HIIT (sample igven in NROL) and the following FBWs

A
Squat
Bench
Bent Over Row
Dip
Pullups

B
Deadlift
Shoulder Press
Upright Row
Dip
Pullup

I figure I should keep the weights simple and heavy, so 5x5 generally and maybe switch it up with a pyramid of 5 4 3 2 1
 
workout 7b

4x10 leg day 60 second break

good improvements for me

parallel squat 185 185 185 175

deadlift shrug 135 135 135 135

Superset w/full rest
bulg split squats 20 15 15 15
step ups 35

Good improvemetns esp on squats and deads.
 
Good to hear you made progress, Dave! Rock on, Brotha~~!
 
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