I did, from the ones I've taken a look at they are amazing articles. A lot of useful information. Thanks again!
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- Thread starter tonymcclellan
- Start date
I did, from the ones I've taken a look at they are amazing articles. A lot of useful information. Thanks again!
Started the Break In program in New Rules of Lifting.
Jan 8
Deadlift
1@135
1@185
1@225
NP@295
1@245
NP@265
^^Not part of the NROL program.
Squat
1x10@135
1x12@95
Static Lunge w/BB
2x15
Superset
Elbow Out Row
2x15@20
Pushup
2x15
Superset
Swiss Ball Crunch
2x15
Jan 9
DL
1x6@65
2x15@95
Step Up (4 spacers)
2x15@25 (plates)
Superset
1 Arm DB OHP
2x15@25
Close Grip Lat Pulldown
1x15@35
1x15@50
Superset
Reverse Crunch
2x15
Jan 8
Deadlift
1@135
1@185
1@225
NP@295
1@245
NP@265
^^Not part of the NROL program.
Squat
1x10@135
1x12@95
Static Lunge w/BB
2x15
Superset
Elbow Out Row
2x15@20
Pushup
2x15
Superset
Swiss Ball Crunch
2x15
Jan 9
DL
1x6@65
2x15@95
Step Up (4 spacers)
2x15@25 (plates)
Superset
1 Arm DB OHP
2x15@25
Close Grip Lat Pulldown
1x15@35
1x15@50
Superset
Reverse Crunch
2x15
Well I figured I better give an article since its been way too long.
Can't Prove It
8 coaches explain what they believe to be true, but can't prove
This is a compiled list of things these coaches believe, but cant actually prove~yet. This is only the first four which includes: Alwyn Cosgrove, Christian Thibaudeau, Mike Robertson, and Mike Boyle.
Can't Prove It
8 coaches explain what they believe to be true, but can't prove
This is a compiled list of things these coaches believe, but cant actually prove~yet. This is only the first four which includes: Alwyn Cosgrove, Christian Thibaudeau, Mike Robertson, and Mike Boyle.
For tiiming the rests, I have a casio G-shock with a countdown timer. It works well and tells the time and date.
I just looked up that watch, holy sh*t! My G-shock cost $35.
For the schedule, I keep it all on paper and xfer to the web.
Thats the plan. Im going off of info from The Truth about Bulking by CT. Im gonna shed down to around 10%, then maintain bf while adding muscle (hopefully). I figure FL 1, then maybe H1, S1, H2. I havent completely finished the book yet, but the info is great so far. I especially love the section about aerobic activity.
Warmup:
Walking Lunge with Twist
Side Lunge with Reach
T Pushup
Squat 1x8@45 (BB)
Workout:
Squat
2x15@85
Superset
Static Lunge
2x15@45 (BB)
Elbow Out Row
2x15@20 (DB)
Superset
Pushup
2x15
Swiss Ball Crunch
2x15
Walking Lunge with Twist
Side Lunge with Reach
T Pushup
Squat 1x8@45 (BB)
Workout:
Squat
2x15@85
Superset
Static Lunge
2x15@45 (BB)
Elbow Out Row
2x15@20 (DB)
Superset
Pushup
2x15
Swiss Ball Crunch
2x15
Jan 21
DL
1x3@65
2x15@95
Step Up (4 spacers)
2x15@25 (plates)
Superset
1 Arm DB OHP
2x15@25
Close Grip Lat Pulldown
1x15@50
1x15@60
Superset
Reverse Crunch
2x20
DL
1x3@65
2x15@95
Step Up (4 spacers)
2x15@25 (plates)
Superset
1 Arm DB OHP
2x15@25
Close Grip Lat Pulldown
1x15@50
1x15@60
Superset
Reverse Crunch
2x20
Article of the Day-
Michael Boyle talks about the benefits of Interval Training.
Michael Boyle talks about the benefits of Interval Training.
Well Im behind on my log and articles for that matter. Ill update my log soon enough, but I stumbled across these two articles I wanted to share. One was posted elsewhere, but not everyone may have seen it.
Article of the YEAR- Testosterone Nation - Push-Ups, Face Pulls, and Shrugs
Bill Hartman and Mike Robertson talk about shoulders!
Heres another one for ya. Im gonna put this one into my Abs sticky.
Lower Abdominal Myth
It is widely believe the lower abs are exercised during the leg raise or other hip flexor exercises. It can be misleading to judge the mechanics of an exercise based upon localized muscular fatigue. The primary muscle used in hip flexion is actually the Iliopsoas, one of many hip flexors. The Iliopsoas, indeed, does happen to originate deep below the lower portion of the Rectus Abdominis. During the leg raise the entire abdominal musculature isometrically contracts (contracts with no significant movement) to:
Posture the spine and pelvis
Supports the weight of the lower body so the lumbar spine does not hyperextend excessively
Maintains optimal biomechanics of the Iliopsoas
Hips are kept from prematurely flexing if the lumbar spine and pelvis does not hyperextend excessively
Iliopsoas can contract more forcefully in a relatively slight stretched position
Bent knee (and hip) situps actually place Iliopsoas in a mechanical disadvantage
Counteracts Ilopsoas's pull on spine
Many people with weak abdominal muscles are not able to perform hip flexor exercises without acute lower back pain or discomfort
The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised. In movements where the Rectus Abdominis does Isotonically contract (contracts with movement), it flexes the spine by contracting the entire muscle from origin to insertion. The spine is not significantly flexed during the leg raise. Incidentally, both the spine and hip flexes during the Sit Up and Hip Raise.
From Fat Loss & Weight Training Myths
Article of the YEAR- Testosterone Nation - Push-Ups, Face Pulls, and Shrugs
Bill Hartman and Mike Robertson talk about shoulders!
Heres another one for ya. Im gonna put this one into my Abs sticky.
Lower Abdominal Myth
It is widely believe the lower abs are exercised during the leg raise or other hip flexor exercises. It can be misleading to judge the mechanics of an exercise based upon localized muscular fatigue. The primary muscle used in hip flexion is actually the Iliopsoas, one of many hip flexors. The Iliopsoas, indeed, does happen to originate deep below the lower portion of the Rectus Abdominis. During the leg raise the entire abdominal musculature isometrically contracts (contracts with no significant movement) to:
Posture the spine and pelvis
Supports the weight of the lower body so the lumbar spine does not hyperextend excessively
Maintains optimal biomechanics of the Iliopsoas
Hips are kept from prematurely flexing if the lumbar spine and pelvis does not hyperextend excessively
Iliopsoas can contract more forcefully in a relatively slight stretched position
Bent knee (and hip) situps actually place Iliopsoas in a mechanical disadvantage
Counteracts Ilopsoas's pull on spine
Many people with weak abdominal muscles are not able to perform hip flexor exercises without acute lower back pain or discomfort
The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised. In movements where the Rectus Abdominis does Isotonically contract (contracts with movement), it flexes the spine by contracting the entire muscle from origin to insertion. The spine is not significantly flexed during the leg raise. Incidentally, both the spine and hip flexes during the Sit Up and Hip Raise.
From Fat Loss & Weight Training Myths
Tony how is the NROL going for you?
I started the beginner period yesterday, I can't believe I am sore from it today.
we will see how Day 2 goes tomorrow
I started the beginner period yesterday, I can't believe I am sore from it today.
we will see how Day 2 goes tomorrow
Well I finished the break in almost two weeks ago now. I attempted to start Fat Loss I last weekend, but since I was sick, it didnt happen. Im gonna do FL 1 Workout A tomorrow and WB on Sun.
Catchup
Jan 24
Squat
1@45
1@65
2x15@95
Superset
Lunge
2x15@BB
Elbow Out Row
2x15@20
Superset
Pushup
1x15
1x10
Swiss Ball Crunch
2x20
Jan 27
DL
1x3@65
2x15@95
Superset
Step Up
2x15@25 plate
DB Alternating OHP
2x15@25
Close Grip Lat Pulldown
2x15@120
Reverse Crunch
2x20
This concluded the Break In portion of NROL. Time for Fat Loss I.
Jan 24
Squat
1@45
1@65
2x15@95
Superset
Lunge
2x15@BB
Elbow Out Row
2x15@20
Superset
Pushup
1x15
1x10
Swiss Ball Crunch
2x20
Jan 27
DL
1x3@65
2x15@95
Superset
Step Up
2x15@25 plate
DB Alternating OHP
2x15@25
Close Grip Lat Pulldown
2x15@120
Reverse Crunch
2x20
This concluded the Break In portion of NROL. Time for Fat Loss I.
Feb 3 Workout A
Superset
Squat
3x15@95
Cable Row
3x15@85
Superset
Supine Hip Extension w/Leg Curl
3x15
DB Push Press
3x15@30
Didnt hit the last superset due to time constraints.
Feb 4 Workout B
Superset
Bulgarian Split Sq
1x10@25
1x15@25
1x12@25
Mixed Grip Lat Pulldown
3x15@30
I was sick so I started to feel light headed after this. I decided to call it a day and rest. I dont think I would've been able to knock out the deads.
Got upset because someone was using the platform area for something. I went to a squat rack to do deadlifts, basically rack pull style. As I was doing my warmup, this kid moves my stuff from the rack and begins to load the bar. I decide to do BSS first since I had no rack to use. As Im doing this he comes over to the platform and sets it up for C&J. I ask him if hes using the squat rack and he says no. I just said "then why did you move my stuff?" Idiots!
Superset
Squat
3x15@95
Cable Row
3x15@85
Superset
Supine Hip Extension w/Leg Curl
3x15
DB Push Press
3x15@30
Didnt hit the last superset due to time constraints.
Feb 4 Workout B
Superset
Bulgarian Split Sq
1x10@25
1x15@25
1x12@25
Mixed Grip Lat Pulldown
3x15@30
I was sick so I started to feel light headed after this. I decided to call it a day and rest. I dont think I would've been able to knock out the deads.
Got upset because someone was using the platform area for something. I went to a squat rack to do deadlifts, basically rack pull style. As I was doing my warmup, this kid moves my stuff from the rack and begins to load the bar. I decide to do BSS first since I had no rack to use. As Im doing this he comes over to the platform and sets it up for C&J. I ask him if hes using the squat rack and he says no. I just said "then why did you move my stuff?" Idiots!
Restart of FL 1
Feb 11 Workout A
Squat
3x15@95
Superset
Supine Hip Extension
3x15
DB Push Press
3x15@25
Cable Row
3x15@80
Regular cable row was out of order so I had to use the floor for these. I also did a triset because I didnt realize that it was a squat/row super.
Superset
DB Lunge w/Rotation
1x15@20 (fifteen total, 7 one leg, 8 other by accident)
2x20@20
Swiss Ball Crunch
3x15
Feb 11 Workout A
Squat
3x15@95
Superset
Supine Hip Extension
3x15
DB Push Press
3x15@25
Cable Row
3x15@80
Regular cable row was out of order so I had to use the floor for these. I also did a triset because I didnt realize that it was a squat/row super.
Superset
DB Lunge w/Rotation
1x15@20 (fifteen total, 7 one leg, 8 other by accident)
2x20@20
Swiss Ball Crunch
3x15
Article of the Day- by Rachel Cosgrove.
Looking to increase that bodyfat, well heres how to do it!
Looking to increase that bodyfat, well heres how to do it!
Workout B 1
Superset
DL
3x15@135
DB Incline CP
1x15@35
2x15@40
Superset
Bulgarian Split Squat
3x15@15
Mixed Grip Lat Pulldown
2x15@120
1x12@140
Superset
RDL
Swiss Ball Lateral Roll
The BSS kicked my butt so after that super I felt it better to leave at that point. Next time however, RDLs and SBLRs will be completed.
Feb 18 Workout A 2
Superset
Squat
3x15@135
Cable Row
1x15@80
1x15@92.5
1x15@100
Superset
Supine Hip Extension
3x15
DB Push Press
3x15@30
Superset
DB Lunge w/Rotation
3x15@25
Swiss Ball Crunch
3x15
The rotational lunges are the biggest ass kicker of this workout. In addition to the lunges you have to hold the db's up by your shoulders.
Article of the Day ~
One of the better articles Ive read in awhile. Though the article is geared to distance runners, it applies to anyone who is doing aerobic training for prolonged periods.
Superset
DL
3x15@135
DB Incline CP
1x15@35
2x15@40
Superset
Bulgarian Split Squat
3x15@15
Mixed Grip Lat Pulldown
2x15@120
1x12@140
Superset
RDL
Swiss Ball Lateral Roll
The BSS kicked my butt so after that super I felt it better to leave at that point. Next time however, RDLs and SBLRs will be completed.
Feb 18 Workout A 2
Superset
Squat
3x15@135
Cable Row
1x15@80
1x15@92.5
1x15@100
Superset
Supine Hip Extension
3x15
DB Push Press
3x15@30
Superset
DB Lunge w/Rotation
3x15@25
Swiss Ball Crunch
3x15
The rotational lunges are the biggest ass kicker of this workout. In addition to the lunges you have to hold the db's up by your shoulders.
Article of the Day ~
One of the better articles Ive read in awhile. Though the article is geared to distance runners, it applies to anyone who is doing aerobic training for prolonged periods.
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They sure are. However a close second exercise in toughness is definately that damn lunge w/ rotation
Feb 21 Workout B 2
Superset
DL
3x15@145 (+10)
DB Incline CP
3x15@45 (+5)
Superset
Bulgarian Split Squat
2x15@15
Mixed Grip Lat Pulldown
1x15@130 (+10)
1x13@130
Superset
RDL
1x15@115
1x12@145
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
2x15
Again BSS were kicking my ass. Ive done them before with heavier weight, but never in this rep range. Tomorrow is workout A 3 and its moving down to 12 reps.
The second set of RDLs my grip actually gave way on the 12th rep, I feel I could've gotten the extra 3 but oh well. I actually skipped a set on the last four exercises due to time.
Superset
DL
3x15@145 (+10)
DB Incline CP
3x15@45 (+5)
Superset
Bulgarian Split Squat
2x15@15
Mixed Grip Lat Pulldown
1x15@130 (+10)
1x13@130
Superset
RDL
1x15@115
1x12@145
Swiss Ball Lateral Roll (Did Swiss Ball Crunch)
2x15
Again BSS were kicking my ass. Ive done them before with heavier weight, but never in this rep range. Tomorrow is workout A 3 and its moving down to 12 reps.
The second set of RDLs my grip actually gave way on the 12th rep, I feel I could've gotten the extra 3 but oh well. I actually skipped a set on the last four exercises due to time.
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