So I'm new to this thread, I've posted on the NROL4W thread a couple times though. I saw everyone had training log threads and thought I should start one.
So here's the background info on me:
I'm 5'4, 134lbs, 21 yrs old (Will be 22 in February)
I'm a graduate student of Forensic Science at UNH in CT
I just accepted a job offer that will likely start in July (Very excited!!!)
I need to start training so I can be more than strong enough to do a fitness test for my dream job (which I will not say what it is, just know it's awesome)
While I've lifted off and on before, I consider myself new to lifting. This adventure should be interesting.
I can't wait to get stronger so I can stop being weak, girly, me. hehe
So my first day of workouts... I'm following the plan in the New Rules of Lifting for Women.
Todays' agenda: Squats 2x15, Superset of Push-ups/Seated Row 2x15, Superset of Step-ups/Prone Jacknives 2x15
Well after an interesting time trying to workout in an overly crowded gym with groups of men trying to tell me I'm doing things wrong that I'm not doing wrong, I ended up re-doing my workout at home, substituting bentover rows for seated and using one stair for step-ups (kind of low, but ok). This is my first workout in quite a while and it shows... I am definitely "beginner" status:
Squats: I did the sets using only bodyweight to be sure I get the form down. It's difficult to keep my knees from tracking inwards, I have to try to use my glutes more.
Push-ups/rows: I forgot to do these as a superset. Next time I have to write them down separately (Push-up 1x15, Rows 1x15, Push-up 1x15, etc) so I don't get confused. As anyone could probably guess, I am not strong enough yet to do "real" push-ups, so I did angled ones using my kitchen counter. I did both sets of 15, and they were just rough enough that I could do the sets but probably couldn't have done more than 1 or 2 more reps.
Rows: I used 10lb dumbells on this one and did both sets of 15 as bentover rows. The sets were ok, I can tell I'm really rusty. These were rough, but not as bad as the pushups. Doing them bent over hurt my lower back a bit, but when I looked in the mirror to check my form it seems fine... so I'm not sure what the problem is.
Step-ups/prone jackknives: I remembered to do these as a superset (yay!) The step-ups were ok, though I should have used a higher step, but didn't have one at home. Skipping a stair would have been the right height, but it felt too far away, and was really difficult when I tried. My balance needs work, which is odd because I was a dancer for so long.
The prone jackkinves are killer! My form needs work since I've never done these before. It's hard to make my butt go up in the air and not just tuck my shins under me.
It sometime sucks to workout in the gym doesn't it? Welcome to the training logs. I can't wait until you reveal your dream job. What sort of job to you start in July?
It's a desk job... but since it's in the same "company", it's an awesome foot in the door :-) (That sounds really vague and boring I know, but I'm not sure if I can put on here where it is)
Thanks for all the kind words everyone!!! :-D
Good work; the first workouts are sometimes the hardest, when you're trying to figure everything out! If your back looks good in the mirror, do you mean, flat? Are you engaging your core to keep you stabilized?
Well, it's flat but it has the natural curve in it... and I do use my core to keep me stabilized. From what I could tell it looked like the picture in the book. I don't know, my legs were shaking so maybe they weren't really doing their part to help stabilize me... By then I'd done about 5 sets of squats due to the people at the gym trying too hard to be helpful, haha.
I need to start training so I can be more than strong enough to do a fitness test for my dream job (which I will not say what it is, just know it's awesome)
So, can we play a guessing game? Since you're a graduate in forensic science...
Forensic pathologist for a branch of the justice department. I'm thinking the FBI, once they approve your clearance. The academy has a fitness test.
GDLK with the federal gov.......I was given the oppurtunity to work for a branch but turned it down....i did not like my area of the world where i would be working at first....solid training and gdlk with ur goals
__________________
“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
So today's update... I'm a bit sore. But it's a good sore... the kind where your legs get all mad at you when you try to sit on the toilet or go up and down stairs. I definitely should have stretched more after my workout last night... maybe I'll do some stretches today between my long hours of classes... 1:40 straight through till about 9... Tuesdays are a bummer.
Looking forward to tomorrow's workout... anyone know a good time to go to the gym when there likely won't be a thousand and a half people there?
Thanks again for all the support!
Looking forward to tomorrow's workout... anyone know a good time to go to the gym when there likely won't be a thousand and a half people there?
Thanks again for all the support!
Early in the morning, say 5:30AM, or between 9:30 - 11AM. I've found these to be the best times, with an edge toward the 9:30 - 11AM.
anyone know a good time to go to the gym when there likely won't be a thousand and a half people there?
Thanks again for all the support!
At the gyms I instruct at it's anytime after 8AM through noon, and then from 1 to 4PM. The times it gets crowded are early morning before 8AM and then after 6PM through around 9PM.
I imagine it will vary by gym demographic as well. Gyms with older skewing members seem to be busier in the mornings, ones with younger members (HS and college aged) seem to be really busy after 6PM.
Our avatar pics are too similar in pose -- I crack up every time I see yours near mine.
Haha! So true! I didn't realize it till you said it. Is your stick figure doing the YMCA too? Haha too funny.
Since I'm definitely more of a night owl than a morning person, I'm thinkin the 9:30-about 11 sounds perfect for me... 5:30 I can't see happening, haha. And 9:30 will actually work really well with my schedule most days.
Between 1 and 4... not so much, that's when I went last time and there were waaayyy too many people there, lol.
Today was the first workout of workout B. And I discovered that about 9:30 am is not a bad time to go the gym... not as many people as last time, much less intimidating So here's the breakdown:
Warm-up - 5 minutes on the eliptical to warm up my still very sore legs from Monday Deadlifts - warm up set with a 20lb preset bar
2x15 with 30lb bar.
These weren't bad, actually when I was done my legs felt better than when I'd walked in! I could probably do a little higher of a weight, but my legs were so sore I figured I'd be a bit conservative. Also... I think my lower back might be weak.. cuzI felt it there almost more than I felt it in my legs. Is that normal? Superset of DB shoulder press/wide grip lat pulldown -
1x15 with 10lb DB for shoulder press
1x15 of 45lbs for lat pulldowns.
Both of these sets felt pretty easy so I tried to up the weight a bit. I tried 15lb for shoulder presses but it was too big a jump.. I found 12.5lb DB and used those, that set felt pretty good. I added a 5lb thing to the lat pulldowns and it made it more challenging but I think I can go higher next time.
So the 2nd sets of these were 1x15 of 12.5lbs for presses, 1x15 of 50lbs for pulldowns Superset of Lunges and Ball crunches -
1x12 of lunges, alternating legs, with 10lb dbs in each hand. These were rough because my legs were still pretty still. I was quite wobbly and I could tell my form wasn't very good. I used just BW for the 2nd set of 1x15.
Ball crunches I felt were pretty easy, so I did 1x15 with BW and added a 5lb plate for the 2nd set of 15... still easy. Next time I will have to use a heavier plate.
I think I need to start putting my food intake in this log as well. Yesterday was a very hectic day so I didn't eat as well I could have. Here's yesterday's food:
Breakfast - the breakfast burrito recipe in the NROL4W book
Snack - apple danish (told ya I was bad..)
Lunch - Broccoli and potato soup from Healthy Choice
Snack - Yogurt (Yoqlait, or however you spell that, light, lemon pie flavor)
Dinner - meatball and mozz lean pocket (was really crunched for time! Had 5 min to eat)
After class snack - banana and whole wheat english muffin
Latenight snack (~9:30 or 10pm) Dannon light vanilla yogurt with a scoop of vanilla protein powder.
I have no idea how many calories that is... I'd have to figure it out later. Today I will be better. My Breakfast was 2 eggs overeasy with whole wheat toast and orange juice (my favorite breakfast ever! I could eat it every day ) And I'm about to go have a shake. (And take a much-needd shower)
I figured I'd also post before pics, which btw are a bit tricky to take by yourself, haha. I'm not terribly bad off.. but it seems my lower half and upper half don't go together. I'm thinner/more fit on top, and my lower half needs some definite work, haha.
So as of today (1/16/08) I look like this:
First off, I finally subscribed to these forums because a certain someone told me I should haha. Secondly, you look amazing and if this is your baseline upon which you are going to build from then I do believe... well... wow I'm soo incredibly proud of you for becoming so dedicated, you're going to reach your goals, I just know it.
You are working as a forensic pathologist for NASA in area 51, right?
Nope Just to clear some things up... I"m only 21, I"m in my first year of grad school... forensic pathologists needs to be pathologists first... basically this means 4 yrs of med school after college, followed by a pathology residency followed by a forensic pathology residency... so in a nut shell... there's no way at all I could be a forensic pathologist right now.
But thanks for thinking so highly of me!
And Bri- I'm glad you joined just for me :-) We should get you the original book... or you could do the workouts from my book but with about 100 more pounds of weight on everything, haha!
I'm glad you found a time to workout that's comfortable for you! Best of luck with your goals. You sound so determined and on the right track, which is awesome!
I figured I'd also post before pics, which btw are a bit tricky to take by yourself, haha. I'm not terribly bad off.. but it seems my lower half and upper half don't go together. I'm thinner/more fit on top, and my lower half needs some definite work, haha.
So as of today (1/16/08) I look like this:
The rest of today's food:
Post w/o shake: vanilla in yogurt with banana
Lunch: leftover piece of chicken with olive oil herb sauce
Snack: cantelope
Dinner: chicken fajita and brownie (i know, i know....)
After dinner snack: apple with peanut butter
I had another snack before dinner, but I forget what it was... lol
Kara's Lifting Adventure
Amazing :)
Just to clear some things up... I"m only 21, I"m in my first year of grad school... forensic pathologists needs to be pathologists first... basically this means 4 yrs of med school after college, followed by a pathology residency followed by a forensic pathology residency... so in a nut shell... there's no way at all I could be a forensic pathologist right now.
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