LadyNoir's NROLW

[LadyNoir]

Originally Posted by dillytl

I was thinking the same question!!! AND, same thought on the smith machine!

NICE workout!!

LOL! I guess I'll have to check with the gym. I just assumed it was 40lbs. Not that I'm complaining.

[stingo]

If you can easily manage all the reps on the bodyweight exercises you might want to try a more difficult variation of the exercise. Decline or t-pushups for example, or when doing the ball crunches, put your feet on a bosu ball or weight bench.

[missjane]

Here's what I was told:

A 7ft Olympic bar (with the fat ends) will weigh 45lbs, a 6ft Oly bar will weigh 40lbs, and a 5ft will weigh 35lbs.

A 7ft standard bar will weigh 22lbs, a 6ft will weigh about 19lbs, and a 5ft will weigh about 15lbs.

[LadyNoir]

Stage 1
Workout B, workout #3

Deadlift
Set 1 45lbs/12
Set 2 45lbs/12

DB Shoulder Press
Set 1 30lbs/12
Set 2 30lbs/12

Widegrip Lat Pulldown
Set 1 55lbs/12
Set 2 55lbs/12

Lunge
Set 1 30lbs/12
Set 2 30lbs/12

Swissball Crunch
Set 1 15lbs/12
Set 2 15lbs/12

My lower back is sore. I think it's from the deadlifts. I might try to switching to the pre-weighted bar and going down to 40lbs. and work on my form.

Other than that it was a good workout. I was a little less focused due to my sore back. It started bothering me more once I got to the weighted crunches.

I did get some good inspiration seeing the lady next to me squatting 135lbs. That was cool.

[Cynic]

Originally Posted by LadyNoir

My lower back is sore. I think it's from the deadlifts. I might try to switching to the pre-weighted bar and going down to 40lbs. and work on my form.

Other than that it was a good workout. I was a little less focused due to my sore back. It started bothering me more once I got to the weighted crunches.

Apart from being able to see your form, I'd say your back is weak and you're pushing it beyond what it is currently capabale of.

I think you got the right idea. Lower the weight, work on form. What I've done in the past was to video my exercise and review after. I'd also post it here for critique. Don't be shy, it's better than a painful injury.

[missjane]

Wow, I can barely get 15 reps with 10 lb dumbbells over my head. And, here you are hoisting 30 lb db's over yours! Wow! I can't imagine ever being able to do that!

[LadyNoir]

Originally Posted by missjane

Wow, I can barely get 15 reps with 10 lb dumbbells over my head. And, here you are hoisting 30 lb db's over yours! Wow! I can't imagine ever being able to do that!

Opp! well that was the total They were 15 lbs dumbbells. 30 in my dreams

[LadyNoir]

Originally Posted by Cynic

Apart from being able to see your form, I'd say your back is weak and you're pushing it beyond what it is currently capabale of.

I think you got the right idea. Lower the weight, work on form. What I've done in the past was to video my exercise and review after. I'd also post it here for critique. Don't be shy, it's better than a painful injury.

I don't think I'm up to randomly asking strangers at the gym to tape me. Maybe I can try at home.

Thanks for the tip. I will scale back the weight.

[Cynic]

Originally Posted by LadyNoir

I don't think I'm up to randomly asking strangers at the gym to tape me. Maybe I can try at home.

I'd bring my own production crew.

Truthfully, I would bring a tripod. Screwit, if they can curl in the squat rack, I can setup a video production site.

[mel]

LN good plan with the deads. Even doing them with just the bar will help you work on form. Keep up the progress!

mel

[GinnyLou]

You are doing great! You are increasing your weight and your enthusiasm is contagious! Keep it up!

Truthfully, I would bring a tripod. Screwit, if they can curl in the squat rack, I can setup a video production site.

Now that made me giggle.

[LadyNoir]

Originally Posted by mel

LN good plan with the deads. Even doing them with just the bar will help you work on form. Keep up the progress!

mel

Thank Mel! The good news is I feel just fine today. So maybe I didn't push it too bad. Either way, I'll back down the weight and work on the form. I wasn't feeling too confident in my form anyway. Better to find out now than when it's too late.

[LadyNoir]

Originally Posted by Cynic

I'd bring my own production crew.

Truthfully, I would bring a tripod. Screwit, if they can curl in the squat rack, I can setup a video production site.

LOL! I wish I was that bold.

[LadyNoir]

It's nice to get back into the gym. Two days away seems long!

I checked with a trainer at my gym and confirmed the Olympic barbell I'm using is indeed 45lbs.

I'm feeling more taut than when I first started and I have made increases in strength (or at least have begun pushing to my potential). I think I was just treating myself with kid gloves before starting the challenge. I am concerned that about the muscle building portion. Not too sure I see any progress or not. I started the challenge at 112 (and part of that was water weight), dropped to 111.5 in 2 days and have gone back up to 112lbs over the last week. Muscle or flux? I don't know.

Here's a link to food/calorie tracker.
LadyNoir's Food, Diet, and Fitness Diary - The Daily Plate Calorie Counter

I upped my weight on some exercises today. Found that gripping 20lbs dumbbells starts to get hard by the second set. It might be time to invest in some gloves.

Workout A, 4th workout
Squats (upped my weight by 10lbs.)
55lbsx12
55lbsx12

Push up
bwx12
bwx12

Seated row
55lbs/12
55lbs/12

Step up (I upped the weight by 10 lbs, using 20lb dumbbells)
40lbsx12
40lbsx12

Prone jackknife
bwx12
bwx12

[LadyNoir]

I'm in a bit of a funk today. Realized I was eating way over my numbers than I should have on workout days. Perhaps not too bad of a thing since I'm trying to build muscle but it still leaves me disappointed because I thought I was dong everything right. Anyway, got that straightened out.

It also doesn't help that the job hunt has been fruitless so far. So it was a good thing for me to get out of the house today. I took a yoga class at the gym. I think I'll keep that up on my T/Th non workout days. It helps my mood.

blarg!

[stingo]

Well like you said if your goal is building muscle then yes, you have to eat more. Now that you have a handle on it though you'll be able to manage it that much better.

[mel]

The worst thing you can do is beat yourself up for a mistake. You caught it, you are fixing it. It will be fine.

I know for me that when other things are not going the way I want them to and something messes up with my workout/eating, i tend to totally fixate on it and sometimes sabotage my progress.

You have done great work so far. It won't stop now. Keep going forward!

mel

[LadyNoir]

Originally Posted by mel

The worst thing you can do is beat yourself up for a mistake. You caught it, you are fixing it. It will be fine.

I know for me that when other things are not going the way I want them to and something messes up with my workout/eating, i tend to totally fixate on it and sometimes sabotage my progress.

You have done great work so far. It won't stop now. Keep going forward!

mel

Hi Mel, You and I must think the same way. I really wanted to sabotage my diet last night. Funny, I never thought of it that way but that's exactly what it is, sabotage.

Thanks for the kind words. It helped. I went to bed without ruining my diet and slept a good nine hours.

Ok, now I'm off to do those deadlifts!