Wish I had a cute or creative title for this log!
I'm gonna bite the bullet and try to be consistent logging here. I've been doing NROL4W since 3/4/08 and I've kept good written records, but since they don't show up online...
I'm 40, been lifting for about 10 years (and doing cardio of all types, lengths, intensities). Got into doing HIIT (very intense intervals) about 1 year ago, and was doing that 1 or 2 days/week instead of aerobic interval cardio. Rarely did steady-state this past year.
I lost 50# right after I turned 30, and have stayed within about a 10-15# range since then. Right now my bodyfat is 26%, measured with a 7-site caliper by a friend/colleague who is very skilled at this. Unfortunately, it was 26% a month ago too. But, at least I'm eating a lot more and not starving, so I'll take that! Never thought I could eat this much and not gain! Did circumference measurements for the first time today, so nothing to compare for changes yet.
Goals - to stop caring about the # on the scale. To get my bodyfat to a max of 22% (I'd love to eventually be under 20%). To be strong and confident and look awesome in my clothes. To NOT starve myself or torture myself with hours of cardio, to not fight a losing battle of lifting at the same time that I calorie-restrict and do lots of cardio.
Having said all that... here's the recap of the past month spent in the gym:
NROL4W Phase 1A:
Squat started at 95, went down to 75 (for form), then up as high as 105 before coming back to 95 on April 1 (but I plan to try 105 again next time). Focusing on getting low enough without tipping my upper body forward.
Pushups - I could do 50 full-body with mostly decent form before I started, but I'm working on better form and harder versions. I started with a 2-second pause at the bottom of each rep, then moved on to T-pushups, and now I'm doing step pushups, where I put one hand on a step (other on the ground), pushup, then walk across with my hands until the other hand is on the step, pushup, repeat...
Seated Row - started at 90 on the cable, now I'm up to 130 (for 3 sets x 8) but I do want to make sure I get a full ROM, so might do 1 set at 120 next time and then back to 130.
Step-up - did the first 2 times on an aerobic step that wasn't high enough, holding 10# in each hand. Moved up to stepping onto a weight bench (which puts me at hip and knee right-angles if I get the slightly lower bench at the gym) and just increased to 25# in each hand for 3x8.
Prone Jackknife - I've seen big improvements here - the first day I couldn't do all 15 with tucking my knees in (not raising my hips much). Now I do them into a full pike (or at least close), keeping my toes on the ball instead of my shins. Did 3x12 last workout.
For Workout B:
Deadlift - First set ever was 50#, moved up right away to 70#. Now I just did 3x8 at 115#!
DB shoulder press - started with 20# db's, moved up to 25, 30, and now I just made it through 3 sets of 10/8/8 with 35# db's. I'm pretty excited about that - couldn't believe I'm making it through, but I am!
Wide grip lat pulldown (on the cable machine) - started at 100#, last workout I did first set at 130 (10 reps), then had to come back to 120 for the next 2 sets. But I'll try 130 again next time and see what happens, since I can finish it out at 120.
Lunge - this one makes me sick (literally), so I have to be careful about the pacing on it and not go too quickly. I started with 10# db in each hand, have made it to 15# in each hand, will try the 17.5's next time.
Ball Crunch - I struggle with making this hard enough - really focus on going slow, squeezing... I hold a db over my head with my arms straight and that helps.
I'm also doing HIIT or plyo drills an average of 2/week. My HIIT is either the treadmill or stairmaster, and after warmup, I go for 30 seconds fast, 30 recovery (sometimes have to go 45 seconds recovery) for 8 cycles. My HR goes to at least 170, sometimes close to 180 (my theoretical max). Similar with plyos, although probably a bit longer rest periods. And I do karate at least 2/week (but I don't count it in my workouts).
Finally - the food. I'm eating between 1600-2000cals (trying for 1600-1800, but I get pretty hungry on lifting days). I'm getting close to 150g protein, including my whey protein shake daily. Eating about 90% clean - everyone needs a LITTLE chocolate in their life, right?
I used to restrict to between 1200-1400/day and always wondered why I would lose it and pig out!
Ok - that's it, for now. I'm encouraged and LOVE this program, can't wait to keep going. I'm due for workout B7 (so then I'd have just 2 more and the AMRAP at the end) before a rest week and starting Phase 2. I've never been this soaking wet drenched with sweat from lifting before, but I've also never increased my weights this rapidly!
Hope I didn't go on too long, and I'm looking forward to the critiques / suggestions.