nrolFW LOG

jaxxie

OK please help! I am trying to understand how to log phase one of the workouts. I don't even know where to start because I am so confused. Phase 1 is supposed to be 1 month, and I never thought I was this dense, but apparantly I am because I have absolutely no idea how this works and how to log....Can someone please walk me thru this step by step...babysteps? I would greatly appreciate it! Thanks in advance.

bizco

Be more specific. What exactly don't you understand? Do you have the book? Have you read the book?

If you're looking for training logs, scroll thru the NROL4W community pages and you'll find a link to the prepopulated logs.

Tara4boys

I had to read it more than once to get it too.

Stage 1

Week 1:
Workout 1A
Workout 1B
Workout 2A

Week 2:
Workout 2B
Workout 3A
Workout 3B

keep following this pattern through all 8 workouts of Stage 1 - doing 3 per week, alternating A and B. If I've done my math right, that's 16 workouts divided by 3 per week = 8 weeks do get through stage 1

deninevi

Work out A you do this:
Squat 1 set, 15 reps, 60 sec. rest
Squat 2 set, 15 reps, 60 sec. rest
Push-up 1 set, 15 reps, 60 sec. rest
Seated Row 1 set, 15 reps, 60 sec. rest
Push-up 2 set, 15 reps, 60 sec. rest
Seated Row 2 set, 15 reps, 60 sec. rest
Step-up 1 set, 15 reps, 60 sec. rest
Prone jackknife 1 set, 15 reps, 60 sec. rest
Step-up 2 set, 15 reps, 60 sec. rest
Prone Jackknife 2 set, 15 reps, 60 sec. rest

Done! Does this make sense? You go the same way for WO B-do 2 sets of Deadlifts and then alt. sets of the rest of them. Hope this helps you!

jaxxie

Ok, thank you so much, that makes total sense,....I have read the book and initially it looked like 4x/wk but they said only three. Thank you so much for your help....GREATLY APPRECIATED!!!!

jamiesadler

Work out A you do this:
Squat 1 set, 15 reps, 60 sec. rest
Squat 2 set, 15 reps, 60 sec. rest
Push-up 1 set, 15 reps, 60 sec. rest
Seated Row 1 set, 15 reps, 60 sec. rest
Push-up 2 set, 15 reps, 60 sec. rest
Seated Row 2 set, 15 reps, 60 sec. rest
Step-up 1 set, 15 reps, 60 sec. rest
Prone jackknife 1 set, 15 reps, 60 sec. rest
Step-up 2 set, 15 reps, 60 sec. rest
Prone Jackknife 2 set, 15 reps, 60 sec. rest

Done! Does this make sense? You go the same way for WO B-do 2 sets of Deadlifts and then alt. sets of the rest of them. Hope this helps you!

Thanks for that I was just doing 2 sets of each and moving on to the next

melainemelaine

I scanned my log book before I bind it and I am happy to email it to anyone who wants a copy. the pages won't come out totally straight when printed but they are all readable, all nearly 30 of them.

Just drop me a private message and your email and I can send it to you if that helps.

It took me over 6 hours and a lot of nerves to do this.