JP Fitness Forums - Personal Training - View Single Post - elyse's college-grad promise fulfilling log (NROL4W)

elyse · 05-02-2008, 05:54 PM

DanceDiva,

I think I'm pretty lucky to have her as my Mom too

I grew up eating healthily and never learned any terrible eating habits, or lifting habits for that matter. My biggest issue is just willpower and motivation. It's hard work!

Littlemermaidklb, thanks

Good to see someone else my age around here. I'm SURE I'm underestimating myself in a lot of my lifts, because I know I was doing more than that a few years ago (not that I ever went really regularly, but even still). I just want to ease in a little and make sure my form is right.

STAGE 1 WORKOUT B

Warmup
Lateral Lunges, Squat-to-Stand, Jumping Jacks, some other random stuff.. It was raining and cold when I came in so it took me a while to feel warmed up.

Deads
BW warmup
45 (bar) 2x15
used risers to get the height.
I could probably go up here but I'm not as confident in my deads form as I am in my squats (I know I can go up next time there!)

DB Overhead Shoulder Presses
10sx15
10sx15

Widegrip Lat Pulldowns
60x10, 45x5
60x7, 45x8
I can do the 60lb with good form for a bit, but after a while I can't bring it down past my chin, ha. Finished up with the 45

Alt. Forward Lunges
10sx15 each side
10sx15
(my notes: "owwwww")
I tried to get to 90* in my knee on all of these; in a few I'd get lower and that's when I'd really feel it.

Swiss Ball Crunches
15
15 w/ 6lb medicine ball
I know it says to do 8 but I need to make these harder. Next time I'm going to try the long-arm variation and a heavier medicine ball. Or just do planks, haha.

I also did some russian twists and tried 2 negative pullups. I can lower myself controlled but can't even BEGIN to bring myself back up! I figure I'll do a few each time

I could do them in middle school, I want to do them again!!

I ate great yesterday, right on target. I'm behind today (~1100 right now). I guess I just wasn't hungry. Going to try to have a big dinner because that's pretty far behind on a workout day, but I don't want to forcefeed myself, either. I have discovered that I don't mind cottage cheese anymore (I used to feel nauseous - that texture, eugh

). I also had grass-fed steak, locally grown cauliflower and peas for lunch. It tasted and felt awesome, especially when all my coworkers were eating canned soup and hot pockets - blegh. (On the coworker note, I've got one of them who was/is on WW (lost 15lbs) to buy NROL, so hopefully he will be in the gym soon.. yay!)

I'm also going down to Boston tomorrow to meet with Ian Kay and get some tips on my form, and if he has the stuff, hopefully get some measurements. I feel pretty confident but it can only help, and I want to be doing this right!

Feeling really proud of myself today.. if I can make my (formerly unmotivated) self go to the gym after a really frustrating day at work, in the cold, in the rain, on a Friday night, I can totally keep this up!

05-02-2008, 05:54 PM	#7 (permalink)
elyse Member Join Date: Apr 2008 Location: Newburyport, MA Posts: 52 My Profile	DanceDiva, I think I'm pretty lucky to have her as my Mom too I grew up eating healthily and never learned any terrible eating habits, or lifting habits for that matter. My biggest issue is just willpower and motivation. It's hard work! Littlemermaidklb, thanks Good to see someone else my age around here. I'm SURE I'm underestimating myself in a lot of my lifts, because I know I was doing more than that a few years ago (not that I ever went really regularly, but even still). I just want to ease in a little and make sure my form is right. STAGE 1 WORKOUT B Warmup Lateral Lunges, Squat-to-Stand, Jumping Jacks, some other random stuff.. It was raining and cold when I came in so it took me a while to feel warmed up. Deads BW warmup 45 (bar) 2x15 used risers to get the height. I could probably go up here but I'm not as confident in my deads form as I am in my squats (I know I can go up next time there!) DB Overhead Shoulder Presses 10sx15 10sx15 Widegrip Lat Pulldowns 60x10, 45x5 60x7, 45x8 I can do the 60lb with good form for a bit, but after a while I can't bring it down past my chin, ha. Finished up with the 45 Alt. Forward Lunges 10sx15 each side 10sx15 (my notes: "owwwww") I tried to get to 90* in my knee on all of these; in a few I'd get lower and that's when I'd really feel it. Swiss Ball Crunches 15 15 w/ 6lb medicine ball I know it says to do 8 but I need to make these harder. Next time I'm going to try the long-arm variation and a heavier medicine ball. Or just do planks, haha. I also did some russian twists and tried 2 negative pullups. I can lower myself controlled but can't even BEGIN to bring myself back up! I figure I'll do a few each time I could do them in middle school, I want to do them again!! I ate great yesterday, right on target. I'm behind today (~1100 right now). I guess I just wasn't hungry. Going to try to have a big dinner because that's pretty far behind on a workout day, but I don't want to forcefeed myself, either. I have discovered that I don't mind cottage cheese anymore (I used to feel nauseous - that texture, eugh ). I also had grass-fed steak, locally grown cauliflower and peas for lunch. It tasted and felt awesome, especially when all my coworkers were eating canned soup and hot pockets - blegh. (On the coworker note, I've got one of them who was/is on WW (lost 15lbs) to buy NROL, so hopefully he will be in the gym soon.. yay!) I'm also going down to Boston tomorrow to meet with Ian Kay and get some tips on my form, and if he has the stuff, hopefully get some measurements. I feel pretty confident but it can only help, and I want to be doing this right! Feeling really proud of myself today.. if I can make my (formerly unmotivated) self go to the gym after a really frustrating day at work, in the cold, in the rain, on a Friday night, I can totally keep this up!