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Susan4 · 03-26-2008, 05:16 PM

I'm starting a new log cause I'm coming off a bad back and changed my workout program.

Here's the link to my old log http://forums.jpfitness.com/tr aining-log/29184-loggity-log-splinters-board-feet-6.html#post525156

And a link to my Fitday FitDay.com - Diet and Fitness journal for Susan4str

To summarize, I had been doing NROL4W and had two incidents with being a beginner I suspect. I had to ditch the bar on an overloaded squat and a few workouts later I had a major form screw up trying to figure out the RDL with bent over row and ended up with a rounded back thus a locked up back. Put me straight on the floor in agony, off for over a week and derailed there for a bit. But I'm back!

While I was off I reviewed my progress and goals and decided that since I'd have to modify anyway to exclude my back for awhile, it would be a good time to reevaluate. I've enjoyed gaining strength and muscle on the program and I'd like to continue that but I find my main priority is really fat loss. I want the gut gone. So I thought I'd do a modified stage 7 with HIIT and try to get rid of this stubborn tire I carry around.

To that end I started back with a workout yesterday that went like this:

warm up on the elliptical

DB incline bench press
2x20x15#dbs, 1x12x15#dbs, 1x16x15# dbs

DB squat
1x20x15#dbs, 1x15x15#dbs, 2x20x10#dbs

DB shoulder press
1x16x15#dbs, 3x20x10#dbs

Step up
3x20x10#dbs

Lat pulldown
2x20x2nd setting, 1x17x3rd setting

I was pretty wiped after this! I'll do three sprints of HIIT tonite on the elliptical and hope to build from here! Back to low carbing and that is going well, shedding water weight again. So far so good. Sure a lot more sore today with the higher reps though!

03-26-2008, 05:16 PM	#1 (permalink)
Susan4 Senior Member Join Date: Jan 2008 Location: Missouri Posts: 416	Susan's restart I'm starting a new log cause I'm coming off a bad back and changed my workout program. Here's the link to my old log http://forums.jpfitness.com/tr aining-log/29184-loggity-log-splinters-board-feet-6.html#post525156 And a link to my Fitday FitDay.com - Diet and Fitness journal for Susan4str To summarize, I had been doing NROL4W and had two incidents with being a beginner I suspect. I had to ditch the bar on an overloaded squat and a few workouts later I had a major form screw up trying to figure out the RDL with bent over row and ended up with a rounded back thus a locked up back. Put me straight on the floor in agony, off for over a week and derailed there for a bit. But I'm back! While I was off I reviewed my progress and goals and decided that since I'd have to modify anyway to exclude my back for awhile, it would be a good time to reevaluate. I've enjoyed gaining strength and muscle on the program and I'd like to continue that but I find my main priority is really fat loss. I want the gut gone. So I thought I'd do a modified stage 7 with HIIT and try to get rid of this stubborn tire I carry around. To that end I started back with a workout yesterday that went like this: warm up on the elliptical DB incline bench press 2x20x15#dbs, 1x12x15#dbs, 1x16x15# dbs DB squat 1x20x15#dbs, 1x15x15#dbs, 2x20x10#dbs DB shoulder press 1x16x15#dbs, 3x20x10#dbs Step up 3x20x10#dbs Lat pulldown 2x20x2nd setting, 1x17x3rd setting I was pretty wiped after this! I'll do three sprints of HIIT tonite on the elliptical and hope to build from here! Back to low carbing and that is going well, shedding water weight again. So far so good. Sure a lot more sore today with the higher reps though! __________________ My training log