Phil's don't talk about it, DO IT! journal

CCR said:
Well done with breaking your DL record so regularly :beerchug:
Click to expand...

Thanks man. I was supposed to attempt another today, but was at a tapas joint last night and had one two many beers to even think about the gym today!

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Thur Dec 20th

Hyp 2 / B – Workout 4

Tempo 3-1-1
90 sec rest

-Superset-

Snatch grip deadlift
3 x 62 kg
3 x 82
3 x 82
3 x 92
3 x 92
3 x 92

Dynamic lunge
3 x 72 kg
3 x 72
3 x 82
3 x 82
3 x 82
3 x 82

-Superset-

Step up
3 x 120 lbs
3 x 130
3 x 140
3 x 140
3 x 140
3 x 130

Incline reverse crunch
3 x 12 (65 deg incline)

Notes: Gains on all from last time, deads felt great

Total Cals: 3150
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Fri Dec 21

Total Cals: 3100
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Sat Dec 22


Hyp 2 / C – Workout 4

Tempo 3-1-1
90 sec rest

-Superset-

Close grip chin up
6 x 19 kg (assist)
6 x 12
6 x 5
6 x 5
5 x 5

Barbell shoulder press
6 x 37 kg
6 x 47
6 x 47
6 x 47
6 x 47

-Superset-

Wide grip lat pull down
6 x 80 kg
6 x 80
6 x 85
6 x 90
6 x 85

Dumbell chek press
6 x 60 lbs
6 x 70
6 x 70
6 x 60
6 x 70

-Superset-

Towel bicep curl
6 x 50 lbs
6 x 40
6 x 50
6 x 40
6 x 40

Upper body Russian twist
3 x 12
------------------------------------------------------------------------

Sun Dec 23rd

I feel I'm starting to see some gains from Hyp 2 though my weight has been holding at 78 kg / 172lb for a while now. My clothes fit tighter. My pants legs, ass, and waist are really tight now. My gut is starting to stick out a bit more, but the odd thing is I can actually see my abs more now than ever?! I don't quite get that. I'm looking forward to cutting, but I need to keep building more muscle. My plan is to bulk for another 2 months i think. I have another month on Hyp 2, but I think I'll extend it for an extra month which I don't think will hurt. Somewhere along the way I screwed up routine C and didn't do the 6 sets of 3's, so I'll have to work those in.
 
Mon Dec 24th

Hyp 2 / A – Workout 6

Tempo 3-1-1
90 sec rest

-Superset-

Barbell reverse grip bent over row
6 x 47 kg
6 x 52
6 x 57
6 x 57
6 x 62

Bench press
6 x 47 kg
6 x 62
6 x 72 (f)
6 x 67
6 x 62

-Superset-

Wide grip cable seated row
6 x 68 kg
6 x 68
6 x 68
6 x 68
6 x 68

Dumbell incline bench press
6 x 90 lbs
3 x 120 (f)
5 x 110 (f)
6 x 100 (f)
6 x 90

Dip
6 x 5 kg assist
6 x 12
6 x 5
6 x 12
6 x 5 (f)

Swiss ball crunch
12 x 5 kg
12 x 7.5 kg
12 x 5 kg



Notes: Good workout, the gym was empty since it was xmas eve. I wish I could get that bench press heavier. The gym manager saw me doing swiss ball crunches and said that I should only go about halfway up, when I tried this it transformed those crunches into something much harder. I'll be doing them thataway from now on...Had the day off today, so just kind of took it easy, rode around the city, did a bit of shopping and there were so many fit, gorgeous women out today dressed up for xmas eve. love it:luxlove:
 
philsaigon said:
Mon Dec 24th

Hyp 2 / A – Workout 6

Tempo 3-1-1
90 sec rest

-Superset-

Barbell reverse grip bent over row
6 x 47 kg
6 x 52
6 x 57
6 x 57
6 x 62

Bench press
6 x 47 kg
6 x 62
6 x 72 (f)
6 x 67
6 x 62

-Superset-

Wide grip cable seated row
6 x 68 kg
6 x 68
6 x 68
6 x 68
6 x 68

Dumbell incline bench press
6 x 90 lbs
3 x 120 (f)
5 x 110 (f)
6 x 100 (f)
6 x 90

Dip
6 x 5 kg assist
6 x 12
6 x 5
6 x 12
6 x 5 (f)

Swiss ball crunch
12 x 5 kg
12 x 7.5 kg
12 x 5 kg



Notes: Good workout, the gym was empty since it was xmas eve. I wish I could get that bench press heavier. The gym manager saw me doing swiss ball crunches and said that I should only go about halfway up, when I tried this it transformed those crunches into something much harder. I'll be doing them thataway from now on...Had the day off today, so just kind of took it easy, rode around the city, did a bit of shopping and there were so many fit, gorgeous women out today dressed up for xmas eve. love it:luxlove:
Click to expand...

Looking good, Phil. By the way, you are suppose to be training specific body parts, not trying to muscle up another: He, he ;)

Happy new year to you, brotha!



Chillen
 
Thur Dec 27th

NROL Hyp 2 / B – Workout 6

Tempo 3-0-1
60 sec rest

-Superset-

Snatch grip deadlift
12 x 62 kg
12 x 72
12 x 77

Dynamic lunge
12 x 62 kg
12 x 52
12 x 52

-Superset-

Step up
12 x 90 lbs
12 x 90
12 x 90

Incline reverse crunch
3 x 12 (65 deg incline)

Notes: Could have done Deads a bit heavier, really concentrated on SU's to make sure I'm pushing from the heel. I sweat more on high rep leg days than the guys doing cardio!

Total Cals: 3400
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Fri Dec 28th

Total Cals: 3200

I felt the previous workout in my glutes, hams, quads and back all day - good feeling!

Lately I'm starting to worry about fat gain again...I think it's stemming from overdoing it a bit at all the xmas parties...anyway, good article here on clean bulking:
TESTOSTERONE NATION
 
Mon Dec 31st

Hyp 2 / A – Workout 7 NROL

Tempo 3-0-1
60 sec rest

-Superset-

Barbell reverse grip bent over row
12 x 47 kg
12 x 52
12 x 52

Bench press
12 x 47 kg
12 x 57
10 x 52 (f)

-Superset-

Wide grip cable seated row
12 x 49 kg
12 x 59
12 x 59

Dumbell incline bench press
12 x 80 lb
12 x 70
12 x 70

Dip
12 x 19 kg assist
12 x 12
12 x 19

Swiss ball crunch
12 x bw
12 x bw
12 x 2.5 kg



Notes: Last workout of '07! I made it through the entire year only missing a few scheduled workouts:azzangel:


Weight: still clinging to 78 kg - don't know why gains have stalled - but only about a week left of this program and then time to cut !
 
Last edited:
NBS 4life said:
You gunna take some pics at the end of this lot of workouts?
Click to expand...

Ha, ha, I might, or I might wait til after i've done a short cut first. Hey, come to think of it, have we seen your pics yet?!

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Thurs Jan 3rd

Hyp 2 / B – Workout 7 NROL

Tempo 2-0-1
30 sec rest

-Superset-

Snatch grip deadlift
25 x 52 kg
25 x 52


Dynamic lunge
25 x 42 kg
25 x 42


-Superset-

Step up
25 x 50 lbs
25 x 50


Incline reverse crunch
3 x 12 (65 deg incline)

Notes: Hey, hey my weight finally broke 78 kg to 78.5 kg!

If you have never done 2 x 25 sets, you have know idea the shear misery involved :( I think it would be tough even with no weight! Give me heavy and low reps anyday of the week.

Total Cals: 3200
 
Last edited:
Sat Jan 5

Hyp 2 / C – Workout 7 NROL

Tempo 3-1-2
90 sec rest

-Superset-

Close grip chin up
3 x b/w+5lbs
3 x 10
3 x 15
3 x 15
3 x 20
3 x 15

Barbell shoulder press
3 x 35 kg
3 x 30
3 x 35
3 x 30
3 x 30
3 x 30

-Superset-

Wide grip lat pull down
3 x 100 kg
3 x 100
3 x 100
3 x 105
3 x 105
3 x 100

Dumbell chek press
3 x 90 lbs
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90

-Superset-

Towel bicep curl
3 x 60 lbs
3 x 60
3 x 60
3 x 60
3 x 60
3 x 60

Upper body Russian twist
3 x 12

Notes: Gains on chin ups, shoulder presses and chek presses. It's pissing me off that I can't get past the 30's on the towel curls:SaiyanSmilie_anim:
 
Tues Jan 8

Hyp 2 / A – Workout 8 NROL

Tempo 3-1-1
90 sec rest

-Superset-

Barbell reverse grip bent over row
6 x 35 kg
6 x 35
6 x 40
6 x 45
6 x 45

Bench press
2 x 55 kg (f)
6 x 40
6 x 45
6 x 40
6 x 35

-Superset-

Wide grip cable seated row
6 x 77 kg
6 x 87
6 x 82
6 x 77
6 x 77

Dumbell incline bench press
1 x 120 lb
6 x 90
6 x 90
6 x 90
5 x 90 (f)
6 x 80

Dip
6 x 5 kg (assist)
6 x 5
6 x 5
6 x 5
6 x 5

Swiss ball crunch
12 x bw
12 x bw
12 x 2.5 kg



Notes: Last workout A of Hyp 2! I'm really trying to up my weights on incline and reg bench press,but it's going slowly :SaiyanSmilie_anim:

Total cals: 3400
 
philsaigon said:
Notes: Last workout A of Hyp 2! I'm really trying to up my weights on incline and reg bench press,but it's going slowly :SaiyanSmilie_anim:

Total cals: 3400
Click to expand...

Gains get harder to make after a while, have you thought about upping calories again? Sometimes a simple change in diet can boost progress
 
CCR said:
Gains get harder to make after a while, have you thought about upping calories again? Sometimes a simple change in diet can boost progress
Click to expand...

Well, actually I'm gonna do a 3 week cut with NROL Fat Loss I (high reps and non-corresponding supersets) to see if I can get rid of this little bit of belly fat that I have. This is some fat that I was unable to lose before my 6 months of bulking, now I'm going to give it another whack :boxing_smiley:. After that I'm going back to bulking and higher cals.
 
Wow, haven't updeated my journal in a bit. I haven't stopped the lifting, just had my computer in the shop for a week and been busy with other stuff.

Thur Jan 10

NROL Hyp 2 / B – Workout 8

Tempo 2-0-1
30 sec rest

-Superset-

Snatch grip deadlift
25 x 62 kg
25 x 62

Dynamic lunge
25 x 47 kg
25 x 42

-Superset-

Step up
25 x 60 lbs
25 x 50


Incline reverse crunch
3 x 12 (65 deg incline)

Notes: Last workout B of Hyp II
-------------------------------------------------------------------------

Sat Jan 12

Hyp 2 / C – Workout 8 NROL

Tempo 3-0-1
60 sec rest

-Superset-

Close grip chin up
22 x 26 kg assist (f)
10 x 33 kg assist (f)
5 x 40 kg assist
10 x 47 kg assist


Barbell shoulder press
25 x 22 kg
19 x 27 (f)
6 x 27

-Superset-

Wide grip lat pull down
12 x 20 kg
12 x 50

Dumbell chek press
25 x 40 lbs
25 x 40

-Superset-

Towel bicep curl
25 x 20 lbs
25 x 20

Upper body Russian twist
3 x 12

Notes: My biceps were absolutely killing me after the 22 chin ups, I had to rest several minutes and walked around like I had just stepped on a landmine... That wraps up Hyp II
 
Jan 12 - 19

Week off from lifting. Did 4 20 min sessions of Hiit, the first cardio I had done in months...

I finished NROL HYP II and have decided to do a quick cut. I'll do NROL Fat Loss 1 with a calorie deficit of around 300-500 cals per day. I'd actually like to keep bulking, but I can't stand looking at this bit of belly fat that was left from my first weight loss and has basically been there for years.

The program is 4 full body workouts per week for 3 weeks. The reps are fairly high(10, 12, 15) and supersets with movements that don't compliment each other. I may do one Hiit session a week though I haven't decided yet.

It's a hard time to be cutting as I've been seeing this one girl pretty seriously. We're spending lots of time together which has led to lots of ordering in delivery food. I'm going to need some strong willpower.

After finishing the cut I plan to go back to bulking.
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Sun Jan 20

NROL Fat Loss 1 / A - Workout 1

75 sec rest

-superset-

Squat
15 x 60 kg
15 x 80
15 x 70

Cable seated row
15 x 31 kg
15 x 34
15 x 36

-superset-

Supine hip extension
15 x bw
15 x bw
15 x bw

Dumbell push press
15 x 60 lbs
15 x 70
15 x 70

-superset-

Rotational lunge
15 x 70 lbs
15 x 60
15 x 60

Swissball crunch
3 x 15 x bodyweight

Notes: Don't like the high reps, but it's only 3 weeks. I did like the 3 new moves though Dpp,She, Rl. The rotation makes the lunges so much more challenging. It felt great to do Squats again too!

Total cals: 2800
 
Tues Jan 22

NROL Fat Loss 1 / B - Workout 1

75 sec rest

-superset-

Deadlift
15 x 60 kg
15 x 60
15 x 70

Dumbell incline bench press
15 x 70 lbs
15 x 80
15 x 70

-superset-

Bulgarian split squat
15 x 60 lbs
15 x 60
15 x 50

Mixed grip lat pulldown
15 x 40 kg
15 x 40
15 x 49

-superset-

Romainian deadlift
15 x 50 kg
15 x 50
15 x 55

Swissball lateral roll
3 x 15 x bodyweight

Total Cal: 3000

Currently cutting
 
Wed Jan 23

Total cal: 2600

currently cutting
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Thur Jan 24

NROL Fat Loss 1 / A - Workout 2

60 sec rest

-superset-

Squat
15 x 65 kg
15 x 75
15 x 85

Cable seated row
15 x 36 kg
15 x 38
15 x 41

-superset-

Supine hip extension
15 x bw
15 x bw
15 x bw

Dumbell push press
15 x 70 lbs
15 x 90
15 x 80

-superset-

Rotational lunge
15 x 70 lbs
15 x 70
15 x 60

Swissball crunch
3 x 15 x bodyweight

Notes:

Total cals: 2500

-------------------------------------------------------------------------

Fri Jan 25

Total Cal: 2850

Notes: About a week of cutting and can already see more ab definition, especially the top 2
 
philsaigon said:
Wed Jan 23

Total cal: 2600

currently cutting
--------------------------------------------------------------------------

Thur Jan 24

NROL Fat Loss 1 / A - Workout 2

60 sec rest

-superset-

Squat
15 x 65 kg
15 x 75
15 x 85

Cable seated row
15 x 36 kg
15 x 38
15 x 41

-superset-

Supine hip extension
15 x bw
15 x bw
15 x bw

Dumbell push press
15 x 70 lbs
15 x 90
15 x 80

-superset-

Rotational lunge
15 x 70 lbs
15 x 70
15 x 60

Swissball crunch
3 x 15 x bodyweight

Notes:

Total cals: 2500

-------------------------------------------------------------------------

Fri Jan 25

Total Cal: 2850

Notes: About a week of cutting and can already see more ab definition, especially the top 2
Click to expand...


Looken' good, Phil! Phil, you are the diet and exercise Pill. You have the personal medicine, baby!

Much peace and happiness to you!


Chillen
 
Sat Feb 2

I've been in kind of a limbo. I did Nrol fat loss I and a calorie deficit for about two weeks and realized it wasn't really what I wanted. I don't think I've put on enough muscle yet to do the fat loss. I felt like I was losing what muscle I had put on during the bulk and that's a crap feeling. I don't have enough to lose any right now! Also my bodyfat % didn't really go up during my 5 months of bulking, so I decided there's no reason to abandon it. I'll just have to put the abs on hold again and deal with a bit of a gut for another round of bulking. I'm going to do NROL Hyp 3 and when finished I may even go back to Hyp 1 & 2 for another round. :)
 
Sat Feb 2

NROL Hyp 3 / A - Workout 1

120 sec rest

Tempo: 3-0-X

-superset-

Bentover barbell row
4 x 70 kg
4 x 60
4 x 65
4 x 65
4 x 65
4 x 65

Barbell incline bench press
4 x 50 kg
4 x 50
4 x 55
4 x 50
4 x 50
4 x 45

-superset-

Mixed grip chinup
4 x bw
4 x bw
4 x bw
4 x bw
4 x bw
4 x bw

Barbell push press
4 x 40 kg
4 x 50
4 x 50
4 x 50
4 x 50
4 x 50

Swiss ball crunch
15 x bx
15 x 2.5 kg
15 x 2.5

Notes: Ah, Hyp 3 is much more enjoyable than the fat loss program. I love low repsand trying to get heavier/improve technique. Some new moves for me here and first time through the workout, so didn't go too heavy. Cals back up to bulking level.

Total cals: 3,000
 
Mon Feb 4

Total Cals: 3200

--------------------------------------------------------------------------

Tues Feb 5

NROL Hyp 3 / B - Workout 1

90 sec rest

Tempo: 3-0-1

Heels raised backsquat one and a quarter style
8 x 50 kg
8 x 55
8 x 60
8 x 60
8 x 60

-superset-

Bulgarian split deadlift
8 (each side) x 50 kg
8 x 50
8 x 50
8 x 40
8 x 45

Split good morning
8 (each side) x 40 kg
8 x 40
8 x 40
8 x 40
8 x 35

Woodchop
15 (each side) x 6 kg
15 x 11
15 x 13

Notes: All moves were new ones for me. Not an easy workout, had a serious sweat going. Doing the extra ¼ on the squats definitely makes is more challenging. BSD’s were awkward at first, but felt good on second set.

Total cals: 2800 (meant to eat more but fell asleep before last meal...)

--------------------------------------------------------------------------

Wed Feb 6


Total cals: 2800

First day of Tet 'year of the rat'. Just out having fun, no workout...
 
Thur Feb 7

NROL Hyp 3 / A - Workout 2

60 sec rest

Tempo: 3-0-1

-superset-

Bentover barbell row
12 x 40 kg
12 x 40
12 x 45
12 x 45

Barbell incline bench press
12 x 40 kg
12 x 40
12 x 35
12 x 30

-superset-

Mixed grip chinup
12 x 33 kg (assist)
12 x 33 kg (assist)
12 x 33 kg (assist)
12 x 33 kg (assist)

Barbell push press
12 x 25 kg
12 x 30
12 x 30
12 x 30

Dip
12 x 33 kg (assist)
12 x 33 kg (assist)
12 x 33 kg (assist)
12 x 33 kg (assist)

Dumbell clean
12 x 20 lbs
12 x 30
12 x 40
12 x 40

Swiss ball crunch
15 x bw
15 x bw
15 x bw

Notes: I don't really get how to do the DB cleans, the book doesn't have a picture of it and it felt odd when I did them.

Total cals: 2,900
 
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