Haven’t written about it in a while. I keep telling myself to. It’s called accountability. Keep a journal and be accountable. Well, actually I have a workout journal. It’s just that it’s using paper and pencil. Real, genuine paper and pencil. That’s why I don’t post it here too often, but since I’m in the mood, here it is.

I have just finished Stage 5 of NROL4W. It was similar to Stage 2, but with more sets, fewer reps, higher weights and more rest time in between sets:

Stage 5, Workout A. Each exercise is 3 sets of 8 reps. The (*) represent alternating sets:

• Front squat/Push press, 50 lb
• *Step-ups, 25 lbs (each)
• *DB One-point rows, 25 lbs (each)
• **Static lunge, rear-foot elevated, 18 lbs (each)
• **Push-up, BW feet elevated
• ***Plank, 120″
• ***Cable horizontal wood chop, 45#

(Okay, I didn’t do the plank after the first workout. I hate plank. I’m trying to think of something I hate more than plank. Maybe side plank. So instead I did a variety of other core exercises, such as pullovers, swiss ball crunches, etc.)

Stage 5, Workout B. Again, 3 sets of 8 reps:

• DB Squats (the book says Wide-grip deadlift from box. But screw that, they are not good for me)
• *Bulgarian split squat, 30 lb
• *Underhand-grip lat pull-down, 100 lb
• **Reverse lunge from box w/forward reach, 18 lbs (each)
• **DB prone Cuban snatch, 15 lbs
• ***Swiss-ball crunch /Reverse crunch/ Lateral flexions
• ***Prone cobra, 120″

Second confession: I skipped prone cobra and chose other exercises like Prone Jackknife and Pullovers.

So there you go. If I look at my little paper worksheets, I can track the progress I made between stages 2 and 5. Sort of the point, y’know. I made some, not tons but some. I’ve increased weights in all areas, and on top of that was able to do more reps. I did not go to exhaustion 90% of the time.

My 3-month gym membership ends at the end of the month. It’s been very helpful to have a gym close by. It kept me moving through these stages (each stage consists of 8 workouts or so). My normal gym is close to work, and comes in handy, but not all the time. I’m just not interested in belonging to two gyms and a rowing club. That seems weird.

I suspect my workouts will change in the next few weeks. This past stage will probably be the last of my “heavier” workouts for a while. (“Heavy” is pushing it … I’m probably more at like 75% or so.) Next stage is 7 (I’m skipping 6). Higher reps, lower weights, even less time in between. Maintenance mode for now. I’ll get into the reasons why later.

Happy lifting.