View Full Version : NROL workout with pics

01-24-2008, 09:45 PM
started a journal a while back.. didnt really stick to it due to school and stuff. stats are in my signature. I'm currently cutting until i slim up enough to see my abs a little better :) no specific weight. My guess is that it will be around 185 though..

the pics i have are a little older and were before christmas break.


I try to eat about 2400-2500 calories a day. Going to do that for about a month to see where that takes me.

I'm trying the NROL workout right now, and i'm in the hypertrophy stage.

I actually started yesterday--

bench 185x5, 205x5, 215x5, 225x5, 245x4 with superset
(90 sec rest after each set)
wide grip lat pulldown 155x5, 155x5, 170x5, 185x5, 200x5

shouler press 95x5, 105x5, 115x5, 135x5, 145x5 with superset
(90 sec rest after each set)
dumbell row 5x50, 5x60, 5x70, 5x75, 5x75

CG bench press 5x135, 5x145, 5x155, 5x165, 4x185 with superset
(90 sec rest after each set)
BB bent over row 5x145, 5x145, 5x155, 5x165, 5x85

weighted crunches to top it off..

Today my workout was only 4 excercises long but it was so brutal...

squats 225x10, 235x10, 245x10, 255x10
deadlift shrugs 185x10 for 4 sets

lunges 95x10, 95x10, 95x10, 95x10 with a superset of
step ups 35x10 for 4 sets

only allowed 60 seconds rest after each set for every exercise.

01-25-2008, 12:59 PM
Since i started this workout on an off day(wednesay) I'm going into the gym today to do some real light work.. maybe some isolation workouts. I will probably only go real heavy on bench(225 tops). Heavy to some people.

workout will probably look like this...

225xMax Reps

Maybe some isolation workouts with the biceps.

BW chin ups or lat pull downs...AND if my legs are up to it, i am going to attempt to do some cardio today. 10 minutes or so.

Ab work also, weighted decline sit ups with DB's in each hand.
I'm going to try to find a weight today that i can't do more than 15 times.