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gizmogirl · 01-08-2008, 01:35 PM

Hello! Giz here. I just joined the NROL4W 6 month challenge. I need to make some REAL CHANGE in my life, and I thought this would be a good start. I know Spacecitypaula and vanessa40, from another board. Paula has agreed to be my virtual workout partner - I'm hoping her dedication and intensity will rub off on me!

So yesterday was the first workout. This was my first real workout after a bunch of menstrual problems, and food poisoning, and holidays.... so I wasn't good at guessing weights to use.

**Squats 1x(BW+x)x15, 1x(BW+x+10)x15
First set was bw, with a small bar - it was with the preloaded bars, but had nothing on it. I don't think it could have weighed more than 10 lbs. The NROL4W has you squatting to parallel... so I could go a little heavier for the second set. I used the preweighted 10 lb bar (again, I don't know the weight of the bar. I held it in front like a deadlift... could be wrong to do that? But I don't know how to put weight on my shoulders unless I use dumbbells.

Alternated Sets:
**Push-ups supposed to be 2x15, but it's been a while... 2x10. These are incline push-ups, about counter height. I will add those back into my "random fidgeting" during the day too, so improve them.

**Seated Row 1x9x50, 1x9x45
This was a Freemotion machine, so I don't know if the numbers are accurate, but the trend should be.

Alternated Sets:
**Step-up 1xBWx15, 1x10x15
Stairs have always killed me, even when I ran cross-country in college... improving these is a huge goal.

**Prone jackknife 1xbwx2, 1xbwx4
Holy cow, the balance thing on these... I had thought it was more of a tuck (which is how it's showed in the book), but someone on the jp forum said it was more of a pike... so I tried that version and really made a fool of myself. Friday I'll try it the tuck version.

I also did lat pulldowns, 2x15x60, on a Freemotion machine. Not sure why, I think I was remembering wrong now that I look at tomorrow's workout.

01-08-2008, 01:35 PM	#1 (permalink)
gizmogirl Member Join Date: Jul 2007 Location: New Orleans Posts: 91 My Profile	Giz gets it in gear... finally Hello! Giz here. I just joined the NROL4W 6 month challenge. I need to make some REAL CHANGE in my life, and I thought this would be a good start. I know Spacecitypaula and vanessa40, from another board. Paula has agreed to be my virtual workout partner - I'm hoping her dedication and intensity will rub off on me! So yesterday was the first workout. This was my first real workout after a bunch of menstrual problems, and food poisoning, and holidays.... so I wasn't good at guessing weights to use. Squats 1x(BW+x)x15, 1x(BW+x+10)x15 First set was bw, with a small bar - it was with the preloaded bars, but had nothing on it. I don't think it could have weighed more than 10 lbs. The NROL4W has you squatting to parallel... so I could go a little heavier for the second set. I used the preweighted 10 lb bar (again, I don't know the weight of the bar. I held it in front like a deadlift... could be wrong to do that? But I don't know how to put weight on my shoulders unless I use dumbbells. Alternated Sets: Push-ups supposed to be 2x15, but it's been a while... 2x10. These are incline push-ups, about counter height. I will add those back into my "random fidgeting" during the day too, so improve them. Seated Row 1x9x50, 1x9x45 This was a Freemotion machine, so I don't know if the numbers are accurate, but the trend should be. Alternated Sets: Step-up 1xBWx15, 1x10x15 Stairs have always killed me, even when I ran cross-country in college... improving these is a huge goal. **Prone jackknife 1xbwx2, 1xbwx4 Holy cow, the balance thing on these... I had thought it was more of a tuck (which is how it's showed in the book), but someone on the jp forum said it was more of a pike... so I tried that version and really made a fool of myself. Friday I'll try it the tuck version. I also did lat pulldowns, 2x15x60, on a Freemotion machine. Not sure why, I think I was remembering wrong now that I look at tomorrow's workout.