Good Morning Everyone! I did my frist NROLFW work out last night. I had initially planned on starting Monday night, but of course one of the kiddos turned up sick. So instead of MWF this week it looks like T,TH and we'll see what the weekend brings.
Stats are
27
5'3"
154.5lbs
Neck 13"
R Bicep 13.5"
R Forearm 10."
Chest 37.75"
Waist 32.5"
Hips 40.75"
R Thigh 25"
R Calf 13.75"
Since just before the holidays last year I have been making some changes in my food choices, and have since succeeded in cutting out smoking, soda, and fast food. I have been logging my eats since the first of the year in fitday pc. Really trying to focus on my macros. Increasing daily activity as well.
I have many horrible diseases/conditions that run in my family and want to get healthier now to decrease the likelyhood of following in my families footsteps. I have a desire to increase my strength and be able to see it in my body.
I started out the year weighing 165lbs, so just these simple changes have already started to take effect. I can't wait to see the changes I know will be coming with these workouts!
3/4/08 Stage 1 Workout A1
Squat 2X15X45 - will likely be staying at this for a while because form needs work
Push-up 2X15X BW @45degrees Could go lower next time.
Seated Row 1X15X30; 1X15X35
Step-up 2X15eX5e WOW!
Jackknife 1X12; 1X10 Double WOW!
I was surprised I wasn't more wiped out immediately after finishing the work out, but within 20 minutes different muscle groups started shaking. Can feel each exercise this morning, but not so much I don't want to do it again, which is great!!
Hubby also did his first Break-In work out for NROL, don't know if he'll get on the site and start a log or not, but it was great having him there to coach on form for squats and to stand by in case of injury while doing those jackknifes!
Hubby did mention while was doing squats that his knees were really bothering him, he had GREAT form. Everything I have read on here to do and watch for, he did it!
Hopefully, will have some pictures to put up this weekend.
Hi Annette! Funny I never noticed you were from KC as well. I did however, notice the similarity in our names... lol
Right now I am working out at Lifetime Fitness. I used to work there and my kids 8 and 3 LOVE their child center, which makes going and getting my w/o done much more probable. What about you?
Hi Nanette! I chuckled at your log name LOL!
So cool hubby is doing this with you. I am still trying to coax mine to. Unfortunately when he starts he'll be buff *snap*. It will take me YEARS!!
Was pretty sore for the last couple of days. Had planned on doing workout B1 yesterday, and thought to give myself an extra day of recovery. I don't want to push myself too hard initially and give up. Hoping if I ease my way into the workouts my body will adjust better and I'll stick with it.
Hubby and I are heading to the gym tonight to do our B workouts. We purchased the NROL book for him finally, of course I'm reading it first.
I'll post again later to let you know how it went!
Nice job, Nanette, in making some positive changes in your life. It's always great to see that.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
B2
Deadlift 2X15X45
DB Shoulder Press 2X15X10e
Lat Pull 2X15X50 used a different machine then last time
Lunge 2X15X10e
SB Crunch 2X15XBW
A3 didn't have my sheet to remind me to switch to 12 reps
Squat 2X15X45
Push-up 2X15Xbw @ 30degrees
Row 2X15X60
Step-up 2X15X7.5e
Jackknife 2X15Xbw
Trying to get into a routine. DH is still plugging away with me. He has three more workouts and then he moves on to Fat-loss1. He's a bit apprehensive as there are some moves on that routine he hasn't done before. He's really doing great though!
Deadlift 10X75; 2X10X85
DB Shoulder Press 2X10X 17.5; 10X15
Lat Pull 2X10X70; 10X60
Lunge 10X35;2X10X45 using a curling bar across shoulders
SB Crunch 3X20X BW+20
Hi Susan!! I live on the KS side, work on the MO side. I hope you're right about those deads. The last two w/o I've had great form as well, so maybe it will be soon!
On Tuesday I did HIIT on the row machine for 30 minutes and followed that up with 20 minutes on the treadmill to relax my legs from the row machine. What a workout!!!
Last night...
Workout A6
Squat 2X10X45; 1X10X55 Getting much better ROM
Push-up 3X10 on the floor
Row 3X10X80
Step-up 3X10X17.5e
Jackknife 3X10X15
Then an hour of non competative racquetball.
Update on progress
Stats are
3/5/08........................ ......... 4/9/08
27............................ ........... 28
5'3".............................. ....... 5'3"
154.5lbs .............................. .150lbs
Neck 13" .............................. 12.75"
R Bicep 13.5" .........................13.5"
R Forearm 10." ......................10"
Chest 37.75" .........................37"
Waist 32.5" ..........................32"
Hips 40.75" ...........................40"
R Thigh 25" ...........................25"
R Calf 13.75" .......................13.5"
W/O B7
Deadlift 1X8X85; 2X8X95
DB SH Press 1X8X17.5e; 2X8X20e
Wide Grip Lat Pull 3X8X60; different machine than last time
Lunge 2X8X45; 1X8X55
SB Crunch 3X15X bw+25
W/O A
Front Squat/Push Press 1X10X45; 1X10X55
Step-up 2X10X22.5e
DB one pt row 2X10X22.5e
Static lunge, rear foot elevated 2X10X17.5e
Push-up 2X10
Plank 1X60; 1X40
Cable Horiz wood chop 2X10X27.5
Did this Saturday with 30 minutes SS of stairs.
Last night was another 30 minutes of SS of stairs.
Tonight we revisit workout B.
Last Thursday I checked out a martial arts school that does a mix of TKD and BJJ, among others. Will have to wait and see if I can add this expense into the budget come July when some bills get knocked out.
W/O B
Wide Grip Deadlift from box 2X10X75
Split Squat 1X10X10; 1X10X10
Underhand-grip Lat Pull 2X10X70 increase next time
Reverse Lunge from Box with Reach 1X10X15; 1X10X15 really need to work on form
Dumbbell Prone Cuban Snatch 1X10X10e; 1X10X10e
SB Crunch 2X15XBW with feet elevated
Reverse Crunch 2X15
Lateral Flexion on SB 2X15e
Prone Cobra 1X60; 1X60
Finished up with 20 min of HIIT!! Even though I dreaded doing this work out, I feel so good for doing it! I really do need to slow it down and work on my form though. I can feel more glute/ham activation, which is a good thing.
I am really missing being involved in martial arts. Some of the others on here have made me decide I'm done pushing this out of my mind. It's time to do something for me. I checked out a local school that has a great reputation in the community. Looks like I will have to post-pont temporarily until July when some monthly expenses loosen up and I can afford the monthly tuition. I did give them my info, and the guys I spoke to said they'd be calling me the 1st of July! I think I am going to work on incorporating a couple of nights of these type of workouts on my bags to try and brush up a bit before I join!
I am really missing being involved in martial arts. Some of the others on here have made me decide I'm done pushing this out of my mind. It's time to do something for me. I checked out a local school that has a great reputation in the community. Looks like I will have to post-pont temporarily until July when some monthly expenses loosen up and I can afford the monthly tuition. I did give them my info, and the guys I spoke to said they'd be calling me the 1st of July! I think I am going to work on incorporating a couple of nights of these type of workouts on my bags to try and brush up a bit before I join!
Oh good - another one!!! I hate being the only woman in my classes (like last night)
W/O A Did this after doing B work out the night before. Going camping this weekend and will stay active, but no chance on getting my Saturday lift in. I can totally see the difference of having that day of rest in between!
Front Squat/Push Press 1X10X45; 1X10X45
Step-up 1X10X22.5e switched to higher step and lowered weight 1X10X15e
DB one pt row 2X10X22.5e
Static lunge, rear foot elevated 1X10X17.5e; 1X10X15;Again tired due to back to back lift nights!
Push-up 2X10
Plank 1X50; 1X40
Cable Horiz wood chop 2X10X27.5
Finished up with 20 minutes of HIIT on the stairs. Don't know how I didn't passout while doing it!
Now for the fun weekend. DS 8 has a baseball game tonight, so we'll pack up and head to the state park for our camping trip. Planning on hiking, fishing, practicing archery at the range they have their, and some much needed R & R!!
Looking good in here! Your consistency with the HIIT workouts is great! I dread them but then love em while I'm doing them...also glad when they are over LOL
Had a wonderful weekend. DIdn't get as much hiking in as I would have liked. I forgot how much time and work goes into just camping!! Kids loved it though and I can't wait to do it again! Tonight it's back to the grindstone with the work outs.
No No Nanette
Linear Mode
