Phil's don't talk about it, DO IT! journal
- Thread starter philsaigon
- Start date
Fri Nov 23rd, 20 degrees F
I'm staying with my sister and her family in Chicago. It is so difficult to eat clean in this type of situation. They are all eating all kinds of crap that's pretty tempting. On top of that my sister complains that I'm in the kitchen too much! My hat is off to those of you who live in family environments and are able to eat clean, it's def more of a challenge than when you live on your own. I have been doing pretty well though and keeping the cheats to a minimum. On the upside, there is a lot of healthy choices to be found at the store. The variety is awesome. I've been eating so many blueberries (don't exist in VN) that my skin color my change. I found a kick ass gym for 22 dollars a week with like 6 squat racks and tons of equipment! I started NROL Hyp 2 on Tuesday and then again on Thursday. It's a 3 day split and it's going to be 'fun.' :jump1:
I'm staying with my sister and her family in Chicago. It is so difficult to eat clean in this type of situation. They are all eating all kinds of crap that's pretty tempting. On top of that my sister complains that I'm in the kitchen too much! My hat is off to those of you who live in family environments and are able to eat clean, it's def more of a challenge than when you live on your own. I have been doing pretty well though and keeping the cheats to a minimum. On the upside, there is a lot of healthy choices to be found at the store. The variety is awesome. I've been eating so many blueberries (don't exist in VN) that my skin color my change. I found a kick ass gym for 22 dollars a week with like 6 squat racks and tons of equipment! I started NROL Hyp 2 on Tuesday and then again on Thursday. It's a 3 day split and it's going to be 'fun.' :jump1:
B]Tues Nov 20th[/B]
Hyp 2 / A – Workout 1
Tempo 3-2-1
90 sec rest
-Superset-
Barbell reverse grip bent over row
3 x 100 lbs
3 x 118
3 x 138
3 x 138
3 x 148
3 x 148
Bench press
3 x 98 lbs
3 x 118
3 x 138
3 x 138
2 x 148 (f)
3 x 138
-Superset-
Wide grip cable seated row
3 x 132 lbs
3 x 132
3 x 150
3 x 170
3 x 180
3 x 200
Dumbell incline bench press
3 x 90
3 x 100
3 x 100
3 x 100
3 x 100
3 x 110
Dip
6 x 3 x b/w
Swiss ball crunch
12 x b/w
12 x 10lbs
12 x 15
Total cals: 3200
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Thur Nov 22nd
Hyp 2 / B – Workout 1
Tempo 3-1-1
90 sec rest
-Superset-
Snatch grip deadlift
6 x 138 lbs
6 x 158
6 x 168
6 x 188
6 x 188
Dynamic lunge
6 x 98 lbs
6 x 118
6 x 128
6 x 138
6 x 138
-Superset-
Step up
6 x 110 lbs
6 x 110
6 x 120
6 x 120
6 x 120
Incline reverse crunch
3 x 12
Total Cals: ?? a lot
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Sat Nov 24th
Hyp 2 / C – Workout 1
Tempo 3-0-1
60 sec rest
-Superset-
Close grip chin up
9 x bw (f)
6 x bw (f)
6 x bw (f)
Barbell shoulder press
12 x 58 lbs
12 x 63
12 x 63
-Superset-
Wide grip lat pull down
12 x 70 lbs
12 x 90
12 x 110
Dumbell chek press
12 x 30 lbs
12 x 40
12 x 40
-Superset-
Towel bicep curl
12 x 30 lbs
12 x 40
12 x 40
Upper body Russian twist
3 x 12
Notes: My first three workouts of Hyp 2 were pretty weak on my part. First off, I'm feeling crappy, caught a cold from the crap Chicago cold weather (yeah I know it's not really from cold weather, but I need something to blame!). Secondly, I wanted to break in the program slowly as there are quite a few new moves for me. I had a tough time with the Chek press form. Any hints? The 3-2-1 tempo is challenging to me. Also, can anyone explain what the usefulness is with the towels in the towel bicep curls?
Total cals: 3100
Weight: 168 lbs (climbing)
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Mon Nov 26th
Still feeling like crap, but going to try to do a good workout today.
My sister is constantly baking cookies and cakes and stuff. I stick to one or two to have a taste, but it is tough to resist. I'm not sure how those of you who live with families do it...
Hyp 2 / A – Workout 1
Tempo 3-2-1
90 sec rest
-Superset-
Barbell reverse grip bent over row
3 x 100 lbs
3 x 118
3 x 138
3 x 138
3 x 148
3 x 148
Bench press
3 x 98 lbs
3 x 118
3 x 138
3 x 138
2 x 148 (f)
3 x 138
-Superset-
Wide grip cable seated row
3 x 132 lbs
3 x 132
3 x 150
3 x 170
3 x 180
3 x 200
Dumbell incline bench press
3 x 90
3 x 100
3 x 100
3 x 100
3 x 100
3 x 110
Dip
6 x 3 x b/w
Swiss ball crunch
12 x b/w
12 x 10lbs
12 x 15
Total cals: 3200
---------------------------------------------------------------------
Thur Nov 22nd
Hyp 2 / B – Workout 1
Tempo 3-1-1
90 sec rest
-Superset-
Snatch grip deadlift
6 x 138 lbs
6 x 158
6 x 168
6 x 188
6 x 188
Dynamic lunge
6 x 98 lbs
6 x 118
6 x 128
6 x 138
6 x 138
-Superset-
Step up
6 x 110 lbs
6 x 110
6 x 120
6 x 120
6 x 120
Incline reverse crunch
3 x 12
Total Cals: ?? a lot
-----------------------------------------------------------------------
Sat Nov 24th
Hyp 2 / C – Workout 1
Tempo 3-0-1
60 sec rest
-Superset-
Close grip chin up
9 x bw (f)
6 x bw (f)
6 x bw (f)
Barbell shoulder press
12 x 58 lbs
12 x 63
12 x 63
-Superset-
Wide grip lat pull down
12 x 70 lbs
12 x 90
12 x 110
Dumbell chek press
12 x 30 lbs
12 x 40
12 x 40
-Superset-
Towel bicep curl
12 x 30 lbs
12 x 40
12 x 40
Upper body Russian twist
3 x 12
Notes: My first three workouts of Hyp 2 were pretty weak on my part. First off, I'm feeling crappy, caught a cold from the crap Chicago cold weather (yeah I know it's not really from cold weather, but I need something to blame!). Secondly, I wanted to break in the program slowly as there are quite a few new moves for me. I had a tough time with the Chek press form. Any hints? The 3-2-1 tempo is challenging to me. Also, can anyone explain what the usefulness is with the towels in the towel bicep curls?
Total cals: 3100
Weight: 168 lbs (climbing)
------------------------------------------------------------------------
Mon Nov 26th
Still feeling like crap, but going to try to do a good workout today.
My sister is constantly baking cookies and cakes and stuff. I stick to one or two to have a taste, but it is tough to resist. I'm not sure how those of you who live with families do it...
Mon Nov 26th
Hyp 2 / A – Workout 2
Tempo 2-0-1
30 sec rest
-Superset-
Barbell reverse grip bent over row
25 x 98 lbs
25 x 88
Bench press
25 x 88 lbs
25 x 78
-Superset-
Wide grip cable seated row
25 x 143 lbs
25 x 149
Dumbell incline bench press
25 x 98 lbs
25 x 98
Dip
25 x b/w (had to stop and rest 4 times)
25 x b/w (had to stop and rest 4 times)
Swiss ball crunch
12 x 10lbs
12 x 10lbs
12 x 10lbs
Total cals: 3200
Notes: First time I ever did 25 reps and I hated it. I'd much rather do heavy and low reps.
--------------------------------------------------------------------------
Hyp 2 / A – Workout 2
Tempo 2-0-1
30 sec rest
-Superset-
Barbell reverse grip bent over row
25 x 98 lbs
25 x 88
Bench press
25 x 88 lbs
25 x 78
-Superset-
Wide grip cable seated row
25 x 143 lbs
25 x 149
Dumbell incline bench press
25 x 98 lbs
25 x 98
Dip
25 x b/w (had to stop and rest 4 times)
25 x b/w (had to stop and rest 4 times)
Swiss ball crunch
12 x 10lbs
12 x 10lbs
12 x 10lbs
Total cals: 3200
Notes: First time I ever did 25 reps and I hated it. I'd much rather do heavy and low reps.
--------------------------------------------------------------------------
Wed Nov 28th
Hyp 2 / B – Workout 2
Tempo 3-1-1
90 sec rest
-Superset-
Snatch grip deadlift
3 x 188 lbs
3 x 208
3 x 208
3 x 198
3 x 198
3 x 188
Dynamic lunge
3 x 138 lbs
3 x 158
3 x 158
3 x 158
3 x 158
3 x 158
-Superset-
Step up
3 x 120 lbs
3 x 130
3 x 140
3 x 140
3 x 130
3 x 130
Incline reverse crunch
3 x 12 (40 deg incline)
Notes: Totally lost my grip strength on the last 2 sets of deads
Total Cals: 3200
Still gaining weight: 78 kg / 171.5 lbs
Hyp 2 / B – Workout 2
Tempo 3-1-1
90 sec rest
-Superset-
Snatch grip deadlift
3 x 188 lbs
3 x 208
3 x 208
3 x 198
3 x 198
3 x 188
Dynamic lunge
3 x 138 lbs
3 x 158
3 x 158
3 x 158
3 x 158
3 x 158
-Superset-
Step up
3 x 120 lbs
3 x 130
3 x 140
3 x 140
3 x 130
3 x 130
Incline reverse crunch
3 x 12 (40 deg incline)
Notes: Totally lost my grip strength on the last 2 sets of deads
Total Cals: 3200
Still gaining weight: 78 kg / 171.5 lbs
You're right, it sucks. I'm only doing it because it's in the NROL Hyp 2 program. I'm sure there's a reason for it. I think they explain it as need a certain 'total volume.' My only complaint with the book so far is that they don't explain in enough detail why you're doing certain things i.e. sets of 25 reps.
Theres probably a reason. I know what you feel like when something tells you to do "high reps" its the complete opposite of what you wan't to do. I'm guesisng it has to deal with some muscle endurance and just changing things up so you won't plateau.
That's probably right. I hate those high reps and I'm going to have to do sets of 25 deadlifts next workout!
I'm 5'9'' / 179 cm. Ahh, is that the point of the towels? I'm doing the towle bicep curls right now which are part of nrol hyp 2, they def make them harder.
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Fri Nov 30th
Hyp 2 / C – Workout 2
Tempo 3-1-1
90 sec rest
-Superset-
Close grip chin up
6 x bw
6 x bw
6 x bw
6 x bw (f)
5 x bw (f)
Barbell shoulder press
6 x 78 lbs
6 x 83
6 x 83
6 x 88
6 x 83
-Superset-
Wide grip lat pull down
6 x 100 lbs
6 x 110
6 x 120
6 x 120
6 x 110
Dumbell chek press
6 x 50 lbs
6 x 60
6 x 60
6 x 60
6 x 70
-Superset-
Towel bicep curl
6 x 50 lbs
6 x 50
6 x 60 (f)
6 x 40
6 x 40
Upper body Russian twist
3 x 12
-------------------------------------------------------------------------
Sun Dec 3rd
Hyp 2 / A – Workout 3
Tempo 3-0-1
60 sec rest
-Superset-
Barbell reverse grip bent over row
12 x 108 lbs
12 x 108
12 x 108
Bench press
12 x 108 lbs
12 x 113
12 x 113
9 x 113 (f)
-Superset-
Wide grip cable seated row
12 x 55 kg
12 x 70
12 x 70
Dumbell incline bench press
12 x 70 lbs
12 x 80
12 x 70
Dip
12 x bw
12 x bw
8 + 4 x bw
Swiss ball crunch
12 x 12lbs
12 x 12
12 x 12
Notes: Have this really bad soreness in my right shoulder after the incline bench press...Any ideas on why/what to do????? I had to put in some extra rest b4 starting dips... No weight left on seated row, dips were good, will try for heavier on bench next time.
Ice, ibroprofen (or any anti-inflamatory drug) and rest
Wed Dec 5th
Did Nrol lower bod workout today, but no time to enter the numbers.
Went snowboarding on Mon and Tues which was totally awesome. Although I'm an intermediate skiier, this was my first time boarding. I think my lower body strength helped a lot. I had a lesson and was on the intermediate hills by the afternoon. Great time and great exercise.
I've had a wonderful month here in America spending time with family and friends and just relaxing. I at a few things that I shouldn't have, but all in all I stuck to my nutrition plan well and kept to my workout schedule.
I head back to VN Tomorrow morning. I'm definitely ready to get back to what now seems like 'home' and to my normal life. I miss my house, the tropical climate, my girlfriend, fit women all around, noisy streets and the like. Plus, America is such a pain in the ass in a lot of ways. Well, Love it or leave it as my dad says.
Did Nrol lower bod workout today, but no time to enter the numbers.
Went snowboarding on Mon and Tues which was totally awesome. Although I'm an intermediate skiier, this was my first time boarding. I think my lower body strength helped a lot. I had a lesson and was on the intermediate hills by the afternoon. Great time and great exercise.
I've had a wonderful month here in America spending time with family and friends and just relaxing. I at a few things that I shouldn't have, but all in all I stuck to my nutrition plan well and kept to my workout schedule.
I head back to VN Tomorrow morning. I'm definitely ready to get back to what now seems like 'home' and to my normal life. I miss my house, the tropical climate, my girlfriend, fit women all around
, noisy streets and the like. Plus, America is such a pain in the ass in a lot of ways. Well, Love it or leave it as my dad says.Wed Dec 5th
Hyp 2 / B – Workout 3
Tempo 3-1-1
30 sec rest
Snatch grip deadlift
25 x 108 lbs
25 x 98
-Superset-
Dynamic lunge
25 x 68 lbs
25 x 78
Step up
25 x 40 lbs
25 x 50
Incline reverse crunch
3 x 12 (50 deg incline)
-----------------------------------------------------------------------
Sat Dec 8
Arrived home late last night - 30hrs door to door! I'm pretty jet-lagged, but I felt like doing something this morning, so I did some deadlift singles for the DL challenge, a bit of cardio and relaxed in the steamroom. I saw my maid this morning and she said I looked bigger than a month ago.
Deadlift
1 x 62 kg
1 x 72
1 x 92
1 x 122 kg / 269 lb -----> New 1RM
1 x 112
1 x 102
1 x 102
1 x 102
1 x 92
1 x 92
10 x 62
30 min moderate run
Hyp 2 / B – Workout 3
Tempo 3-1-1
30 sec rest
Snatch grip deadlift
25 x 108 lbs
25 x 98
-Superset-
Dynamic lunge
25 x 68 lbs
25 x 78
Step up
25 x 40 lbs
25 x 50
Incline reverse crunch
3 x 12 (50 deg incline)
-----------------------------------------------------------------------
Sat Dec 8
Arrived home late last night - 30hrs door to door! I'm pretty jet-lagged, but I felt like doing something this morning, so I did some deadlift singles for the DL challenge, a bit of cardio and relaxed in the steamroom. I saw my maid this morning and she said I looked bigger than a month ago.
Deadlift
1 x 62 kg
1 x 72
1 x 92
1 x 122 kg / 269 lb -----> New 1RM
1 x 112
1 x 102
1 x 102
1 x 102
1 x 92
1 x 92
10 x 62
30 min moderate run
Sat Dec 8th
Total Cals: 3100
--------------------------------------------------------------------------
Sun Dec 9th
Hyp 2 / C – Workout 3
Tempo 2-0-1
30 sec rest
-Superset-
Close grip chin up
18 x bw (with several rests)(f)
12 x bw (with several rests)(f)
Barbell shoulder press
24 x 27 kg (f)
22 x 22 (f)
-Superset-
Wide grip lat pull down
25 x 30 kg
25 x 50
Dumbell chek press
25 x 20 lbs
25 x 20
Towel bicep curl
25 x 10 lbs
25 x 20
Upper body Russian twist
3 x 12
Notes: I do not like the 25 rep workouts. It's embarrassing to have such light weights and it's boring. You get to 10 and you're not even half-way. Rant over.
Total Cals: 3100
--------------------------------------------------------------------------
Sun Dec 9th
Hyp 2 / C – Workout 3
Tempo 2-0-1
30 sec rest
-Superset-
Close grip chin up
18 x bw (with several rests)(f)
12 x bw (with several rests)(f)
Barbell shoulder press
24 x 27 kg (f)
22 x 22 (f)
-Superset-
Wide grip lat pull down
25 x 30 kg
25 x 50
Dumbell chek press
25 x 20 lbs
25 x 20
Towel bicep curl
25 x 10 lbs
25 x 20
Upper body Russian twist
3 x 12
Notes: I do not like the 25 rep workouts. It's embarrassing to have such light weights and it's boring. You get to 10 and you're not even half-way. Rant over.
Tues Dec 11th
Hyp 2 / A – Workout 4
Tempo 3-2-1
90 sec rest
-Superset-
Barbell reverse grip bent over row
3 x 52 kg
3 x 72
3 x 62
3 x 52
3 x 62
3 x 52
Bench press
3 x 52 kg
3 x 72
3 x 62
3 x 67
3 x 62
3 x 62
-Superset-
Wide grip cable seated row
3 x 40 kg
3 x 68
3 x 86
3 x 77
3 x 77
3 x 68
Dumbell incline bench press
3 x 90 lbs
3 x 100
3 x 110
3 x 120 (f)
3 x 100
3 x 110
Dip
6 x 3 x b/w
Swiss ball crunch
12 x 5 kg
12 x 5 kg
12 x 5 kg
Total cals: 2950
Notes: Ran into a very talkative guy at the gym while doing the workout. I like to be sociable and he's a cool guy, but it's hard to have a conversation and focus on my lifting at the same time..The next day and my whole upper-body is still sore from the workout.
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Hyp 2 / A – Workout 4
Tempo 3-2-1
90 sec rest
-Superset-
Barbell reverse grip bent over row
3 x 52 kg
3 x 72
3 x 62
3 x 52
3 x 62
3 x 52
Bench press
3 x 52 kg
3 x 72
3 x 62
3 x 67
3 x 62
3 x 62
-Superset-
Wide grip cable seated row
3 x 40 kg
3 x 68
3 x 86
3 x 77
3 x 77
3 x 68
Dumbell incline bench press
3 x 90 lbs
3 x 100
3 x 110
3 x 120 (f)
3 x 100
3 x 110
Dip
6 x 3 x b/w
Swiss ball crunch
12 x 5 kg
12 x 5 kg
12 x 5 kg
Total cals: 2950
Notes: Ran into a very talkative guy at the gym while doing the workout. I like to be sociable and he's a cool guy, but it's hard to have a conversation and focus on my lifting at the same time..The next day and my whole upper-body is still sore from the workout.
---------------------------------------------------------------------
Thur Dec 13
Hyp 2 / B – Workout 4
Tempo 3-1-1
90 sec rest
-Superset-
Snatch grip deadlift
6 x 67 kg
6 x 77
6 x 82
6 x 87
6 x 92 (f)
Dynamic lunge
6 x 47 kg
6 x 57
6 x 67
6 x 62
6 x 62
-Superset-
Step up
6 x 120 lbs
6 x 120
6 x 120
6 x 110
6 x 100
Incline reverse crunch
3 x 12 (60 deg inc)
Total Cals: 3250
-----------------------------------------------------------------------
Fri Dec 14th
Total Cals: 3400
Hyp 2 / B – Workout 4
Tempo 3-1-1
90 sec rest
-Superset-
Snatch grip deadlift
6 x 67 kg
6 x 77
6 x 82
6 x 87
6 x 92 (f)
Dynamic lunge
6 x 47 kg
6 x 57
6 x 67
6 x 62
6 x 62
-Superset-
Step up
6 x 120 lbs
6 x 120
6 x 120
6 x 110
6 x 100
Incline reverse crunch
3 x 12 (60 deg inc)
Total Cals: 3250
-----------------------------------------------------------------------
Fri Dec 14th
Total Cals: 3400
Sat Dec 14th
Deadlift
1 x 52 kg
1 x 72
1 x 127 kg / 280 lbs--------> New one rep max!
1 x 127
1 x 122
1 x 112
1 x 112
1 x 92
1 x 92
6 x 82
10 x 72
17 more lbs to go for the DL challenge.
-------------------------------------------------------------------------
Sun Dec 16th
Hyp 2 / C – Workout 4
Tempo 3-0-1
60 sec rest
-Superset-
Close grip chin up
12 x 40 assist
12 x 26 assist
12 x 26 assist
Barbell shoulder press
12 x 32 kg
12 x 32
12 x 32
-Superset-
Wide grip lat pull down
12 x 50 kg
12 x 55
12 x 60
Dumbell chek press
12 x 40 lbs
12 x 40
12 x 40
-Superset-
Towel bicep curl
12 x 40 lbs
12 x 30
12 x 30
Upper body Russian twist
3 x 12
Total cal: 3200
-------------------------------------------------------------------------
Mon Dec 17th
30 min bike
Total Cal: 3100
-------------------------------------------------------------------------
Tues Dec 18th
Hyp 2 / A – Workout 5
Tempo 3-2-1
30 sec rest
-Superset-
Barbell reverse grip bent over row
25 x 42 kg
25 x 42
Bench press
25 x 42 kg
16 x 42 (f)
9 x 42
-Superset-
Wide grip cable seated row
25 x 26 kg
25 x 26
Dumbell incline bench press
25 x 60 lbs
25 x 50
Dip
25 x 54 assist
25 x 40 assist
Swiss ball crunch
12 x 7.5 kg
12 x 7.5
12 x 7.5
Notes: Shoulders hurting after DBBP could barely manage dips...I really don't enjoy the 25 rep workouts
Total cals: 3450
Deadlift
1 x 52 kg
1 x 72
1 x 127 kg / 280 lbs--------> New one rep max!
1 x 127
1 x 122
1 x 112
1 x 112
1 x 92
1 x 92
6 x 82
10 x 72
17 more lbs to go for the DL challenge.
-------------------------------------------------------------------------
Sun Dec 16th
Hyp 2 / C – Workout 4
Tempo 3-0-1
60 sec rest
-Superset-
Close grip chin up
12 x 40 assist
12 x 26 assist
12 x 26 assist
Barbell shoulder press
12 x 32 kg
12 x 32
12 x 32
-Superset-
Wide grip lat pull down
12 x 50 kg
12 x 55
12 x 60
Dumbell chek press
12 x 40 lbs
12 x 40
12 x 40
-Superset-
Towel bicep curl
12 x 40 lbs
12 x 30
12 x 30
Upper body Russian twist
3 x 12
Total cal: 3200
-------------------------------------------------------------------------
Mon Dec 17th
30 min bike
Total Cal: 3100
-------------------------------------------------------------------------
Tues Dec 18th
Hyp 2 / A – Workout 5
Tempo 3-2-1
30 sec rest
-Superset-
Barbell reverse grip bent over row
25 x 42 kg
25 x 42
Bench press
25 x 42 kg
16 x 42 (f)
9 x 42
-Superset-
Wide grip cable seated row
25 x 26 kg
25 x 26
Dumbell incline bench press
25 x 60 lbs
25 x 50
Dip
25 x 54 assist
25 x 40 assist
Swiss ball crunch
12 x 7.5 kg
12 x 7.5
12 x 7.5
Notes: Shoulders hurting after DBBP could barely manage dips...I really don't enjoy the 25 rep workouts
Total cals: 3450
