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beesknees · 04-22-2008, 08:39 PM

I have been mostly a lurker on this site but have found it so helpful that I thought I would join in. Annnnd I am really bad at keeping track of things and need a good place to record things that I can't misplace, unless I lose my computer I guess.

I just started stage 2 of NROL4W today so I am well on my way. Stage 1 went well and I am excited about my strength gains. I workout at home so that is why some of my stuff is modified.

Here is my progress in Stage 1:

A: Squat - Start 55#, End 95#
Push Up - Start 10 BW @ 30 deg, End BW floor multiple sets
Bent Over Row w/curl bar - Start 20#, End 40# (prob.can go higher)
Step Up - these were a challenge on form for me so I started over with body weight and am now doing 20# db in each hand
prone jacknife - I love these and do way more than prescribed

B: Deadlift - Start 65#, End 90#
Shoulder Press - Start 10# db's, End 25# db's
Pullover - Start 10# db's, End 20# db's (wish I had cable machine!)
Lunge - Start 20# db's, End 35# db's (can go higher but grip gives out before legs)
crunch - Start 5#, End 10# - I do lots of reps on these too

Here is what my week looks like:

Mon: light running 30 min. HR around 155
Tue: Lift, HIIT or Tabatas
Wed: light running 30 min. or 1 hour walk with friend
Thur: Lift, HIIT or Tabatas
Fri: Off
Sat: Lift
Sun: Off

HIIT consists of running outdoors. I did either 1:2 or 1:1 doing 8 reps with 5 min. warm up and cool down. Tabatas usually happen indoors when the weather is nasty and involve some kind of jumps; usually side to side over one of my barbells. I do the 4 min. protocol 2x. These kill me!

Oh yeah...nutrition! When I started this program I also started a food journal. Wow, did I learn a lot. Basically I try to keep my macros in line. 30/30/40 Fats, Proteins, and Carbs. Before I started keeping track I ate way high on the carb scale. And I would love to say they were healthy carbs like veggies, but it was mostly white pastas and cereals.

Here is a little more about me:

I am a 26 year old female living in the upper midwest. I got married in Aug. of '07. No kids or pets. Graduated from college in '05 in a design field.

I have been active my entire life. Never been overweight or had any health concerns. I come from a big sports nutty family. I also happened to marry a sports nut - go figure! In high school I was very dedicated to my sports - cross country, soccer, and mid-long distance track. So by natural progression after high school I became a running fiend. I was up to 8-12 miles a day and then one fateful day broke my foot. Once it healed I started up running again, but didn't have the time to devote because of a demanding college major and working as a server/bartender. So since then I ran 3-4 miles a day and did some weights but fell victim to the light weights/high reps routine. Needless to say I have been the same size for the past 6 years. Time for a change! Enter NROL4 W.....

04-22-2008, 08:39 PM	#1 (permalink)
beesknees mathlete Join Date: Mar 2008 Location: MN Posts: 2,058	beesknees NROL4W log I have been mostly a lurker on this site but have found it so helpful that I thought I would join in. Annnnd I am really bad at keeping track of things and need a good place to record things that I can't misplace, unless I lose my computer I guess. I just started stage 2 of NROL4W today so I am well on my way. Stage 1 went well and I am excited about my strength gains. I workout at home so that is why some of my stuff is modified. Here is my progress in Stage 1: A: Squat - Start 55#, End 95# Push Up - Start 10 BW @ 30 deg, End BW floor multiple sets Bent Over Row w/curl bar - Start 20#, End 40# (prob.can go higher) Step Up - these were a challenge on form for me so I started over with body weight and am now doing 20# db in each hand prone jacknife - I love these and do way more than prescribed B: Deadlift - Start 65#, End 90# Shoulder Press - Start 10# db's, End 25# db's Pullover - Start 10# db's, End 20# db's (wish I had cable machine!) Lunge - Start 20# db's, End 35# db's (can go higher but grip gives out before legs) crunch - Start 5#, End 10# - I do lots of reps on these too Here is what my week looks like: Mon: light running 30 min. HR around 155 Tue: Lift, HIIT or Tabatas Wed: light running 30 min. or 1 hour walk with friend Thur: Lift, HIIT or Tabatas Fri: Off Sat: Lift Sun: Off HIIT consists of running outdoors. I did either 1:2 or 1:1 doing 8 reps with 5 min. warm up and cool down. Tabatas usually happen indoors when the weather is nasty and involve some kind of jumps; usually side to side over one of my barbells. I do the 4 min. protocol 2x. These kill me! Oh yeah...nutrition! When I started this program I also started a food journal. Wow, did I learn a lot. Basically I try to keep my macros in line. 30/30/40 Fats, Proteins, and Carbs. Before I started keeping track I ate way high on the carb scale. And I would love to say they were healthy carbs like veggies, but it was mostly white pastas and cereals. Here is a little more about me: I am a 26 year old female living in the upper midwest. I got married in Aug. of '07. No kids or pets. Graduated from college in '05 in a design field. I have been active my entire life. Never been overweight or had any health concerns. I come from a big sports nutty family. I also happened to marry a sports nut - go figure! In high school I was very dedicated to my sports - cross country, soccer, and mid-long distance track. So by natural progression after high school I became a running fiend. I was up to 8-12 miles a day and then one fateful day broke my foot. Once it healed I started up running again, but didn't have the time to devote because of a demanding college major and working as a server/bartender. So since then I ran 3-4 miles a day and did some weights but fell victim to the light weights/high reps routine. Needless to say I have been the same size for the past 6 years. Time for a change! Enter NROL4 W.....