LadyNoir's NROLW

[LadyNoir]

I've joined the womens challenge. This is my new journal to keep me honest!

I started weight lifting about nine months ago. I've really seen a change in my body shape and dropping those last few pounds that have clung on since I had my son three years ago. Now I have a new goal. Instead of focusing on losing weight I want a hard body! I'm following the NROLW starting today, already had my first workout.

Stats
Weight 112 lbs (I gained 2lbs over x-mas, ouch!)
Height 5'4"
Bicep L relaxed: 9 7/8"
Natural Waist: 27.5"
Low Rise (belly): 30 1/4"
Hips: 35 6/8'
Thigh L: 20 3/8"
Thigh R: 20 3/8"

Workout
2-3x's a week
Since I want to gain muscle I'm skipping cardio until I'm ready to lean out. I will incorporate yoga when I can.

Nutrition
I want to gain muscle so I am going to follow the books' recs on caloric intake to maintain and see if I need to adjust going forward. My protein intake will be 1 gram per body weight.

Calories Non workout day: 1626
Calories Workout day: 1858

Goals
Wear a bikini next summer
Gain muscle without losing more weight, I do not want to go under 110 lbs. I need to figure out a measurable way to attain this, perhaps heavier body weight with looser fitting clothes.
Become more comfortable in the weight room. I'm getting there!
Hard butt, I want a bottom I can bounce quarters off of, well...not that I would. hahaha!

Pictures soon to come.

My first workout today went well. I had to switch around the two alternating sets due to equipment being used, but no problem. I think it's funny how Lou mentions in the book how women will do exercises to the "T" without changing a thing. That's exactly me! It's nice to read that you can make changes to a workout. Guess I just needed that reminder.

[mel]

Welcome! We have similar body types and similar goals! Good luck to you in the challenge!

mel

[stingo]

Welcome to the forum and good luck with the challenge. I was one of those to the "T" people myself. But I'm realizing that change is definitely good.

[LadyNoir]

Originally Posted by mel

Welcome! We have similar body types and similar goals! Good luck to you in the challenge!

mel

Hi Mel, Thanks! You look fantastic. It'll be nice to read someone else's journey that is similar. Kinda hard to find any friends to do this with me. Sometimes I like to talk about my successes or challenges and it's hard when no one around you "gets" it.

[LadyNoir]

Originally Posted by stingo

Welcome to the forum and good luck with the challenge. I was one of those to the "T" people myself. But I'm realizing that change is definitely good.

Thank you! Hehehe glad to hear I'm not alone.

[dillytl]

Good luck with the challenge! I'm in, too!!

[LadyNoir]

Here are my pictures. I also forgot to state in my stats my age is 36.

[LadyNoir]

Originally Posted by dillytl

Good luck with the challenge! I'm in, too!!

Thanks, and good luck to you!

[UConnJulie]

Welcome to the forum and the challenge!
You look great, and if you are new to Alwyn's workouts, you are in for some good work which will definitely change your body the way you want!

Julie

[afterburn]

WelCome to you too & good luck w/ nrol !!! You can do it !!! Looking great now also.................. AfterBurn

[LadyNoir]

Originally Posted by UConnJulie

Welcome to the forum and the challenge!
You look great, and if you are new to Alwyn's workouts, you are in for some good work which will definitely change your body the way you want!

Julie

Thanks Julie. It's great to find such a supportive group!

[LadyNoir]

I had planned to try out a yoga class at my gym today as part of my "off/non-workout day" But my knee was feeling a little sore so I decided to listen to my body and give it a break. I'd rather be able to stick to my goal of doing the workout 3x this week and work hard. Tomorrow will be my second workout. I'm sticking to a MWF schedule.

I'm a little sore around the ribs but not too bad. I found the push ups to be the most challenging part of yesterdays workout. Only finished 12 in the second set. I WILL push out all of them before this stage is done...and not feel like fainting.

Sticking to my calorie intake was a little tough today. Even though I'm on maintenance it's still a cut back from my holiday excesses. I needed to get back on the horse anyway so I'm glad this challenge arrived before I slid into my previous bad ways.

[LadyNoir]

Arggggg! I went over my calories last night. I didn't think it would be this hard to eat at maintenance. Wow, I really blew it over the holidays. I didn't do too bad, I was 260 over. I know if I'd just skipped that darn dessert I would have been fine. I'm more mad because it makes me feel like I won't progress, which is where I've been stuck at for the last two months. It's great to have this challenge. It's keeping me accountable. It's the first thing I thought of when I realized I went over. I WANT to finish this challenge. And I WANT to see change.

My second w/o yesterday went good. All the racks were taken up so I did my Deadlift's with 15# dumbbells instead. I really want to start working with barbells. I've always been too intimidated to use them. I need to get over that. I'm surprisingly not sore today. I think this third workout I should up the weight a little and push more. I've been stuck at 30# max weight for far too long.

I started keeping my log like the books says. Up until now I've never done that. I can already see the big benefit to doing this.

[stingo]

Originally Posted by LadyNoir

I WANT to finish this challenge. And I WANT to see change.

The question is, how badly do you want it? Eating clean 90% of the time is hard work and requires some determination. If it was easy, everyone would do it. That said, today's a new day - make this one count.

[stingo]

It occurred to me that my previous post might be read as being much more severe than I intended. Keep striving toward your goal with consistency, and you'll make the progress you desire.

[LadyNoir]

Originally Posted by stingo

It occurred to me that my previous post might be read as being much more severe than I intended. Keep striving toward your goal with consistency, and you'll make the progress you desire.

Nope I didn't read it that way at all. You're right I do need to decided how much I want it. ...and it's a LOT!!!!!

[fengshway]

welcome to the challenge lady noir, looking forward to your progress!

[LadyNoir]

I waited until today because I wanted to see how sore I'd be after Friday's workout. Surprising well so far. But I think I'll REALLY feel it tomorrow.

A little background. I started weightlifting in April of 07'. At first I would just use the machines, but the more I read the more I learned that free weights were the way to go. So I moved on to dumbbells. I've kinda been stuck there since. Partly because I didn't have a good routine of my own but mainly because I was intimidated by the weight area. Too chicken to move on to barbells. So I limited myself. And because of that I've not progressed much in strength. But that is all about too change.

I decided to up my weights on Friday so that I can start moving my routine to barbells when called for in the routine. Oh boy could I tell the difference. My glutes were screaming at me during those lunges! But I just keep my goal in mind "tight butt, tight butt!". Yeah, that was some motivation that worked!

I've been very good on my calorie intake for the last couple days. I was struggling the first couple days but think I've settled in too maintenance now.

Here's my 3rd routine from yesterday:

Squats (I used the smith machine, all the racks were taken again *grrr*)
Set 1 40lbs x15, Set 2 40lbs/15

Push-up
Set 1 BWx15, Set 2 BWx15

Seated Row
Set 1 45lbsx15, Set 2 45lbsx15

Lunge (per leg)
Set 1 30lbsx15, Set 2 30lbsx15

Prone jackknife
Set 1 BWx8, Set 2 BWx10