My Diary

NROL's Hypertrophy I, Workout B11

All exercises 5x5, 90 seconds rest except for abdominals which are 3x15, 60 seconds rest

A1 Squats 80

B1 Deadlifts w/Shrug 80

C1 Bulgarian Split Squats 25
C2 Step-Up 25

D1 Reverse Crunch (w/12lb Medicine Ball between Knees)

Notes:

Squats and deadlifts - The 80lbers were the perfect challenge for the legs today. Not too easy, but not incredibly difficult. I wish I could say the same for my grip though. It was giving out a lot more frequently, to the point I had to delay the last rep of the last deadlift set about 20 seconds so I could lift the dumbbell without dropping it on my foot. Still, I should note that the 80lbs dumbbells are the highest weight (dumbbells only) at the corporate gym. It's not the highest weight overall as I could attach platemates to get as high as 170 I think, but it would look and feel pretty freaky. Normal usage, I could get 165.

Bulgarian split squats and step-ups - I'm pairing these together today because I know that the next time I do them the weights will most likely be lower but I'll have a fuller range of motion and much better form. Still learning how to set up the BSS properly - when I nail it, it feels really good, the problem is finding that sweet spot.

Reverse crunch - not much to say here other than that the 12lb ball is actually more comfortable to hold.

Overall - This was another workout I needed to keep my confidence and spirits up. The fear of failure was strong today, but I managed to overcome it and get the job done. And the personal goal of working out with the 80lbers was achieved as well. I should also add my personal training is already paying off - the trainer reminded me to hold my abs in when squatting and deadlifting and I remembered to do so today, which I think made a difference.
 
NROL's Hypertrophy I, Workout A12

All exercises 4x10, 60 seconds rest except for abdominals which are 3x15, 60 seconds rest.

A1 Incline DB Bench Press 50, 50, 50 (12)
A2 Ball Seated Cable Rows 50

B1 DB Shoulder Press 40, 35, 30
B2 WG Lat Pulldown 120

C1 DB Neutral Grip Decline Bench Press 50, 50, 50 (11)
C2 High Pull 35

D1 Swiss Ball Crunch (sitting on ball, feet on bench)

Notes:

Incline DB Bench Press - This one went pretty well. Stuck to the 50's again and it turned out to be the right decision. Actually I was able to get the weights up (to start) a little easier so I was happy about that.

Ball Seated Cable Rows - These were a bit of a struggle but I did them.

DB Shoulder Press - I am happy with this one, even though I just couldn't lock out on the last rep of the last set. Makes me think I chose the weight well.

WG Lat Pulldown - Increased the weight here too... obviously I forgot about lowering the weight for increased range of motion. Ah well... next time.

DB Neutral Grip Decline Bench Press - Like the shoulder press, I just couldn't lock out the last rep of the last set. Good choice in weights.

High Pull - I probably could've gone to 40 here least for the last three sets, but I didn't want to risk doing anything to my left shoulder.

Crunches (sitting on ball, feet on bench) - Might ask what upgrades this or take pilates on Monday.

Overall - Unlike the previous upper body workouts, I feel optimistic about this one. The weights weren't as difficult to get to starting position which was a plus. I just hope it mends before I meet Tim to start my new training/program.
 
i had a question
do u need free weights..or u have to go to gym if u are following NROL?
cause if the gym guys dont let me in i shall consider buying free weights
btw i am looking for an ebook of NROL.
 
slimsadie said:
i had a question
do u need free weights..or u have to go to gym if u are following NROL?
cause if the gym guys dont let me in i shall consider buying free weights
btw i am looking for an ebook of NROL.
Click to expand...

Having access to gym equipment is preferable, since you could do the workouts exactly as written. But if you don't you could get the gear for yourself and do just fine. Does that help?
 
NROL's Hypertrophy I, Workout B12

All exercises 3x15, 30 seconds rest except for abdominals which are 3x15, 60 seconds rest

A1 Squats 60

B1 Deadlifts w/Shrug 60, 60, 50

C1 Bulgarian Split Squats 15
C2 Step-Up 15

D1 Reverse Crunch (w/12lb Medicine Ball between Knees)

Notes:

Squats - these were pretty ok, but things kind of went downhill from here.

Deadlifts w/Shrug - not sure what happened here but I tanked big time. I only got through the sets in the most liberal of senses (which can also be said about the BSS too).

Bulgarian Split Squats - balance was atrocious today on the left foot. Frustration with that and the inability to perform the sets well mounted but I'm still glad I made the attempt.

Step-up - as usual these were pretty good, especially compared to the rest of the workout.

Reverse Crunch (12lb Medicine Ball between knees) - this felt more difficult than usual but I chalk that up as par for the rest of the workout.

Overall - Not quite the finish I wanted to Hypertrophy I, but at least I could say I finished. It was like my body showed up for work, but didn't want to actually do anything. I'll definitely enjoy my rest though, and I hope to recuperate for the next round.
 
stingo said:
All exercises 3x15, 30 seconds rest except for abdominals which are 3x15, 60 seconds rest

A1 Squats 60

B1 Deadlifts w/Shrug 60, 60, 50

C1 Bulgarian Split Squats 15
C2 Step-Up 15

D1 Reverse Crunch (w/12lb Medicine Ball between Knees)

Notes:

Squats - these were pretty ok, but things kind of went downhill from here.

Deadlifts w/Shrug - not sure what happened here but I tanked big time. I only got through the sets in the most liberal of senses (which can also be said about the BSS too).

Bulgarian Split Squats - balance was atrocious today on the left foot. Frustration with that and the inability to perform the sets well mounted but I'm still glad I made the attempt.

Step-up - as usual these were pretty good, especially compared to the rest of the workout.

Reverse Crunch (12lb Medicine Ball between knees) - this felt more difficult than usual but I chalk that up as par for the rest of the workout.

Overall - Not quite the finish I wanted to Hypertrophy I, but at least I could say I finished. It was like my body showed up for work, but didn't want to actually do anything. I'll definitely enjoy my rest though, and I hope to recuperate for the next round.
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They can't all be good ;) Great job on Hypertrophy :)
 
Personal Trainer Program 1, Workout 1

All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.

A: DB Clean & Jerk: 2x8@25

B: Stairs (2 at a time): 3 Flights x 4

C: Plank, 30 secs, 45 secs, 2 minutes (see below)

D: Renegade Row: 2x8@10

E: Lat Pull/Shoulder Press Combo 1x15@50/15, 1x15@60/15

F: Saxon Side Bend 2x10@10

G: Medicine Ball Lift (from Bosu) 2x10@12

Notes:

A: DB Clean and Jerk - this is one exercise I've wanted to learn how to do, so I'm glad it's in the program. I think I have to get lower for when I catch the weights in preparation for the press up. Still, I think I've improved from Monday, so yay.

B: Stairs - the Y has 6 flights of steps. The building I work in has 3. The original prescription was 2 times up the Y's steps, so I did 4 times up the steps here. Made me feel good to know that before I could barely get up them once, now I can make it 4 times. Still, I think a better measure of progress will be to time how long it takes me to do it.

C: Plank - I'm not sure why but this is proving one of the more difficult exercises in the routine. Particularly the 2 minute set. I was only able to complete that last set in 15 second spurts with rests, so clearly some work is needed here.

D: Renegade Row - These felt better today than Monday, so I think the left arm is starting to come around. Least I hope so. No pushup part yet but I did use dumbbells in both hands.

E: Lat Pull/Shoulder Press Combo - An odd combination, but I think I will be upping the weights on this next time.

F: Saxon Side Bend: Another new exercise to me - I will have to work on getting proper extension.

G: Medicine Ball Lift: Did this from the bosu ball as i'm not ready for the floor just yet. Progressed in this from Monday as balance was better, even if my left hamstring cramped a bit.

Overall: A good workout. Some encouraging signs my shoulder is healing and improvements in technique in most exercises requiring it. I'm concerned about only doing one workout (not an A routine and B routine) but I'll trust the trainer that he knows what he's doing.
 
Workout w/Trainer 2

Clean and Jerk 1x10@20, 2x10@25

Squat 2x20@15

Lat Pulldown 2x15@50 (?)

Single arm incline bench press/Single arm row 2x10@25, 1x10@30

Deadlift and Clean 3x10@25

Sandbag Walk x2

Weighted Pull (which consisted of me pulling the trainer across the gymnastics mat, with him providing variable resistance)

Sandbag Walk x1

Steps 3 Floors x 2

Notes:

This was a fun workout - I got to try some different things that I'd never done before, namely the sand bag walk, the weight pull and the deadlift and clean. I was challenged, but everything was doable. And I felt great afterwards, as it was my first workout since a week ago. Food was also much better than the past week too, so things are looking up, and I think I'm getting back into the groove.
 
Personal Trainer Program, Workout 3

All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.

A: DB Clean & Jerk: 2x8@25

B: Stairs (2 at a time): 5 flights x 2

C: Plank, 30 secs, 45 secs, 2 minutes (see below)

D: Renegade Row: 2x8@10

E: Lat Pull/Shoulder Press Combo 2x15@60/20

F: Saxon Side Bend 2x10@10

G: Medicine Ball Lift (from Bosu) 2x10@15

Notes:

Well the trainer didn't show today - so I'm just wondering if he called my work number to say he wouldn't be in. Not that it mattered, I still worked out anyhow. I spoke with the wellness director (my former spinning instructor) and her indication was that it was very unlike him not to call if he wasn't going to be there. No worries - I still had a workout to get done, and I did it.

I think I'm getting the hang of things, so I hope to be moving up the weights in the next few workouts.
 
miss_christi said:
great job! and kudos for keeping on even though your trainer wasn't there
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Thanks Christi - I'm so used to working out I don't really need a trainer there. It's nice certainly, but not necessary. I mean, I was there, suited up and ready - might as well git'r done.
 
sparrow said:
ditto, good job. Those are weird sounding exercises.
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They're very technique oriented. Most of my time so far is learning to do them, rather than actually think about increasing weight. If you're interested, I can try to find links/info on each. (Though I think you've probably done at least some of them...)
 
Personal Training Session 3

Warmup: Rower 5 minutes + dynamic stretches

A Stairs 2x5 flights

B1 Farmer's Walk - 1x60, 1x70
B2 Dumbbell Single Arm Deadlift 2x60

C Barbell Hang Clean/Jerk - 2x10 (approx 25-30 lbs)

D 50 Pushups (25, 15, 10)

E1 Sandbag walk with squats 2x10
E2 Body Pulls x 2

F Renegade Row - 2x8@15 (4 each side)

Notes: Another interesting/fun workout. New in this session were the farmer's walk, single arm deadlift, doing the clean and jerk with a barbell (a standard one, not an olympic one, as you can tell by the weight), the pushups (in that quantity), and the sandbag walk/squat.

I was pleased with this workout - again, it was challenging but something I could do with some effort. We'll see what unfolds for the other sessions.
 
Personal Training Program 1, Workout 5

All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.

A: DB Clean & Jerk: 2x8@30

B: Stairs (2 at a time): 3 Flights x 4

C: Plank, 30 secs, 45 secs, 2 minutes (1:30, 0:30)

D: Renegade Row: 2x8@15 (4 each side)

E: Lat Pull/Shoulder Press Combo 2x15@60/20

F: Saxon Side Bend 2x10@12

G: Medicine Ball Lift (from riser) 2x10@12

H: Pullups 1x8@-250

Notes

DB Clean & Jerk - increased the weight and paid attention to form. May have slipped up once in not going down as far as I should, but the others I think I was on the money.

Stairs - my trainer told me to stop using the rails except when needed for balance. This of course makes the exercise noticeably more difficult. I didn't need the balance help until the end of the 3rd and 4th time up.

Plank - I took a little more rest (+15 secs maybe?) before starting the 3rd plank, but I was doing pretty well, and am happy with the 1:30 attempt.

Renegade Rows - After speaking with my trainer, I found he wanted me to do 8 reps (4 on each side) which I did, BUT, this time I added in the pushup too. So I progressed to doing them properly. They whupped my butt lol, but I did 'em. (I am making this exercise my bitch too, just like the BSS).

Lat Pulldown/Shoulder Press - I couldn't read what I'd written the last time I'd worked out, so did the 60/20 again, which seemed a good combo today.

Saxon side bend - After talking to my trainer, I found I had to widen my stance a bit, which makes moving the hips much more difficult (and also consequently means eliminates cheating lol). I also upped the weight a little too.

Medicine ball lift - I forgot I used a dumbbell last time for this exercise, and I didn't lower the riser I use. Ah well, there's always next time.

Pullups - Again, due to my trainer's suggestion, I added in a random exercise I wanted to try. And it was a great excuse to play with the gym's new assisted pullup/dip machine. I had to use the entire stack though, which I felt self-conscious about, but I figured it being at the end of the workout and all, and it being the first time even attempting them, that it was ok. Actually it was challenging and fun. I'd done a few practice reps before the "set" so I feel pretty sure I can try for a set of 10 next time I workout.

Overall - I'm very pleased with this workout. Increases in some weights on some exercises, better form/progression in others. And a totally new one into the mix too. I think this experience is good because it is helping me think outside the box so to speak. Before, when doing NROL, I would do anything/everything it said to the letter, because that's what was written. Here, I'm learning that there's room to play within those parameters.
 
I work out at the corporate gym where we have a spinning class. The instructor who taught it became Wellness director at the local Y. (She'd worked there already and basically did the job, just didn't have the title or perks.) She mentioned that the Y was having a 3 for $35 personal training deal for the month of December, and that I should sign up. Since she handles the training assignments, she set me up with the guy who used to be her trainer when she had time to hit the weight room. She spoke very highly of him and I trusted her opinion. (I also subsequently joined the Y as well as the company I work for makes it dirt cheap to sign on.) She'd indicated he (the trainer) was into overall fitness but I didn't know what she meant til he started working with me. (She also mentioned he taught the Primal Scream class, and that it was pretty brutal - coming from her that meant it really was hard.) At any rate, he gave me the program I do 2 days a week, but when I train with him on the third workout day, he has me doing different stuff - and there's no telling what til we actually start working out. I'm really liking the flexibility of all this - especially since he's starting to encourage me to add in a random exercise into my program (that's how I started with the pullups), and to adjust reps (upward of course). Probably a lot more than you wanted to know, but that's the story (and I'm sticking to it).
 
Personal Trainer Program 1, Workout 6

All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.

A: DB Clean & Jerk: 2x8@30

B: Stairs (2 at a time): 3 Flights x 4

C: Plank, 30 secs, 45 secs, 2 minutes (1:35, 0:25)

D: Renegade Row: 2x8@15 (4 each side)

E: Lat Pull/Shoulder Press Combo 2x10@70/25

F: Saxon Side Bend 2x10@12

G: Medicine Ball Lift (from step) 2x10@12

H: Pullups 2x8@-250

Notes:

DB Clean & Jerk - these felt heavier today - probably because I was nailing the form (doing as full squats as I can, with no lapses) which is a good thing. +progress.

Stairs - Only had to hold on for balance once, and that was near the top of the last time up. So I'm quite happy with the progress here.

Plank - This felt more difficult today - not sure why, but I was able to get my time a little closer to the 2 minute mark, so progress there too.

Renegade Rows - As always, these were killer BUT not as killer as they once were, so again, progress.

Lat Pulldown/Shoulder Press combo - I stopped at 10 because the left shoulder (the wonky one) started protesting a lot, and it looked like if I continued I'd risk losing form and pissing it off, so discretion was the better part of valor. Still, these were 10 good reps (even if my right arm could've done the full 15) - I say it's progress.

Saxon Side Bend - a wider stance has definitely helped with this exercise, now it's a question of holding the weight overhead properly, particularly with the left arm. Still these felt smoother than Monday so I'll pop on a plus for progress.

Medicine Ball Lift - used a lower step today (the one pictured in NROL's step up picture, but without the additional risers), so I need to be better able to bring the ball out and up as I'm coming up to my knees. Still, I was right more than I was wrong, and considering it was more range of motion, I'll give it a thumb's up to progress. In the next few weeks I hope to do this exercise properly, from the floor.

Pullups - now that I know what to set the weight at, I was able to do two proper sets. So that's progress, even though I had to use the entire weight stack for assistance. I think this was a good choice, as I've never done anything like it before, and seems like a good way to end a workout.

Overall - very happy with this workout - I feel like I'm finally learning the techniques/forms so I can start building on the weights. Coupled with a nutrition program that seems to be taking off weight, I think I can say I'm more optimistic than I've been in a long time. So I think changing things up both workout and nutrition-wise was a good thing.
 
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