Hello, everyone! Yesterday (3/25/08) was Day 1 of Stage 1 for me using what I had at home. I'm trying to figure out all the acronyms and abbreviations to do my log. I imagine I will get the hang of it eventually. You can teach an old dog new tricks...like joining a gym at 48! Wonders never cease...
Workout A-1 Stage 1
Squat 2 sets: 6/15 and 6/15 Push-up Var. #1 2 sets: 15 15 Dumbbells Bent Over Rows 2 sets: 3/15 5/15 Step-up 2 sets: 5/15 5/15 Prone Jackknife 2 sets: 6+2 8
What is the deal with the jackknife? It is tough and I hate my head hanging upside down! This is the one exercise I'm a little intimidated to try at the gym. Did I say I was a klutz already? I showed my 26 year old daughter the picture of it and she mumbled something about mom and a face plant...!! I think I will be quite entertaining to the younger set at the gym, but I don't care! I am determined to be all that I can be!
OK, tomorrow for my first day at the gym, I will be doing Workout B-1 Stage 1. Here is my plan.
Deadlift - will probably try 55 lbs and see what that feels like... Dumbbell Shoulder Press - will start at 8 Wide-Grip Lat Pulldown - will start at 30 Lunge - will start at 8 Swiss Ball Crunch - will hope to not fall off the ball...
I would appreciate thoughts on these as starting points. I figured I would do a trial one of each thing with the weight indicated to see how it feels to me. If I think I can do the reps at that weight, I'll go for it.
I have to go back and read the book about the warm up part again. I usually do cardio and then STing. I may just do that tomorrow at the gym...cardio to warm everything up for a mile or so and then hit STing...
The work outs look pretty comprehensive, although i dont understand the notations of 3/15 3/15 and so on? Try out weights for the new lifts, you want to get comfortable with the excercises and develop form or tweak it every step up the way. Better gains come from doing them right and not just going heavy, but dont sell your self short, make sure its a challenge!
And dont worry about the swiss ball crunches, 3 years of highschool sports couldnt make me stable on those things. I just concentrate on keeping the core flexed to maintain stability and move slowly haha.
Best of luck with the program and log and welcome to the forums.
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We've all got our own little ways of writing out what we've done. Find a way that works best for you--something that you'll understand/reconginze when you come back to you logs to track your progress or just figure out where to start with your next workout.
Anything done on the ball takes a bit of concentration and practice. I've been using a ball for years now (I even sit on one at work instead of a regular chair), but I still fall off every now and then when doing a crunch or jackknife. They're tough! Hang in there.
Welcome! I'm starting NROLW this week, and I'm also in my forties. That ball work is harder than it looks - I can never get it to roll without sliding.
Regarding the weights you are starting with ... you have to do what you are comfortable with, but give yourself some credit!! The upper back muscles are large, and a gallon of milk weighs just over 8 lbs. So doing rows with 3 lbs or 5 lbs is in all liklihood too light. Pick something a little heavier than you think you are comfortable with. When you bang out your reps with it, you'll feel soooooo good! If you feel better (ie more safe) starting at lower weights, keep in mind that you want to increase them every workout ... especially as the reps drop (fewer reps means technically you should be able to do more weight).
Keep it up!!
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haha, its not you its me!
im out of the loop like whoa and need to enroll in some abbreviations classes my self.
Keep it up though, its all about challenging your self bit by bit!
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"Obsession is a word that lazy people use to describe the Dedicated."
I warmed up with 12 minutes on the treadmill and then the warm up exercises in NROLFW.
Deadlift Set 1 65#/10 + 4 reps (This was actually a mistake...duh, you cannot add 10#
on each end of a 45# bar and get 55#!) Set 2 55#/15 reps
Dumbbell Shoulder Press - Set 1 5#/15 reps - started with 10 too hard... Wide-Grip Lat Pulldown - Set 1 30#/15 reps
Dumbbell Shoulder Press - Set 2 5#/15 reps Wide-Grip Lat Pulldown - Set 2 40#/15 reps
Lunge - Set 1 5#/10 reps Swiss Ball Crunch - Set 1 8 reps - this was actually a lot easier than I thought!
Lunge - Set 2 BW/10 reps Swiss Ball Crunch - Set 2 8 reps - could have done more!
A trainer came over and helped with the form for the overhead press. I think I'm going to sign up for a free session and ask if they can guide me with the specific exercises in NROLFW. She also told me that I could get a training package for as little as $30 a month. The other gym I did a trial with had $250 a month as a minimum package. I may see if I can work with someone as needed to help with form issues. I don't want to be stupid. I photocopied the pages of the exercises and put them into a notebook I carry with me to refer to, but I can only get so much from a still picture and words. Are there video demos anywhere?
For the crunches, make sure you are situated on the ball correctly and stretching back on the ball and the only using your abs to crunch up slowly. Make sure you aren't using your upper body and head for any momentum or that you aren't using the ball itself for any momentum (ie letting it roll). If you put your hands over your head and keep your arms glued to your head and don't use them at all to pull you up, this will also be challenging. I promise you that crunches done slowly, deliberately, and correctly are a great core exercise.
Thanks for the tips, Jane! From what you said, I definitely think I was doing them correctly. I think my core is pretty strong from previous strength training I've been doing. I really liked doing crunches on the ball. It felt a lot more comfortable to me than crunches on the floor. The ball didn't budge either backward or forward or side to side. I was quite impressed with myself and the ability to not wobble all over the place. It was so solid feeling... I'm a little concerned about the deadlifts and lunges, though. I'm thinking I'll just use the bar alone (45# is plenty for right now) and body weight for lunges until I get less wobbly feeling.
This is my plan for tomorrow's workout. I am a little sore today not incapacitatingly sore, but sore... Bought some EAS Premium Protein at Costco until I get a more natural (less processed) high protein plan in place.
Workout A-2 Stage 1 Plan for 3/29
Squat 2 sets: 45/15 and 45/15
I will try the squat with the bar, but I don't know if I'll manage. Plan B Dumbbell Squat 2 sets: 5/15 and 10/15 Push-up Var. #2 2 sets: 15 15 Dumbbells Bent Over Rows 2 sets: 3/15 5/15 Step-up 2 sets: 5/15 10/15 Prone Jackknife 2 sets: 8 8
Dumbbell Squat 2 sets: 10/15 and 15/15
(the bar was too much so I used dumbbells. I did 30#, so 45# isn't far off!!) Push-up Set 1 Var. #1 15 reps Seated Row Set 1 30#/15 Push-up Set 2 Var. #2 15 reps Step-up Set 1 10#/15 Prone Jackknife Set 1 8 attempts to do a balanced plank on the ball! Step-up Set 2 15#/15 Prone Jackknife Set 2 6 more attempts to do a balanced plank on the ball and 2-3 attempted jackknife!!
OK, I made it through another workout. It wasn't without its challenges and chuckles, though.
Today I asked a young guy at the desk if he would show me the correct form for deadlifts. He said sure. As we were walking to the free weights area, he said, "Uh...can I ask you something?"
"Sure," I said.
"Why do you want to do deadlifts?"
I whipped up my notebook and showed him the book jacket which I had folded in half and stuck in the front cover.
"Hmmm, Lift Like a Man; Look Like a Goddess,"he said, "OK, I get it," with a huge smile.
It was quite funny. He showed me how to use a thing called the Smith machine and worked me through a warm up with 20# added, then 40#. My final set was 10 reps with 60#. I don't think my form was perfect because there is a little spot in my left lower back that is feeling it. But I think it was better overall than last time. He said if I used free weights it would be like adding a 5# and 10# to the barbell. (Is this correct?) I don't know if I'm cut out for deadlifts, though. Would much rather pick up my grandbaby!! Ha!
Here's today's summary: 3/31 Stage One B-2
Deadlifts with the crazy Smith machine thing - what do you guys think of that machine? Set 1 20# + 20#/10 Set 2 30# + 30#/10
Overhead Shoulder Press Set 1 5#/15 Set 2 10#/15
Wide Lat Pulldown Set 1 40#/15 Set 2 50#/15
Another chuckle: When I first sat down, I thought the machine was on 30+10. I stood up to pull the bar down (too short to reach it sitting down) and I was hanging in mid-air trying to get the bar down. Apparently it was on 50+10!! 50# is easy for me to pull down, but I have a hard time staying in my seat. It wants to lift me out of my seat!!
Lunges Set 1 BW/15 Set 2 5#/4 then dropped the weights and finished BW/11.
Swiss Ball Crunches - OK, when I was getting into position on the ball to do the crunches, I felt this twinge in my left abdomen. It was kind of like a charley horse feeling. I stopped immediately and stretched. Decided to do floor crunches because I wasn't sure what was up with the ball ones. Set 1 15 crunches Set 2 15 crunches with arms out and up
I'm beginning to wonder if I'm pushing my 98 lb self too hard. I'm not worried about gaining, but at 5/2" with a tiny frame, there just isn't a whole lot there to work with. I'm basically the size of the average 12 year old. Is there a percentage of your body weight that you should be able to lift or anything like that to guide me a bit?
Any help or insight would be appreciated. Thanks!!
Jane, thanks for the link! I read that thread and another and it was very informative. I haven't ever used the Smith for squats. Only the deadlifts yesterday, but it did feel unnatural to me because my body was trying to find its own balance but the fixed bar prevented that. I did deadlifts with just the barbell and weights the first time and I think may just go back to that beginning with just the bar and then slowly moving up.
My back feels a lot less sore today after the deadlifts than the first day, so I think the guy did help me with my form. He helped me to focus on using my legs and keeping my head up with shoulders and core engaged.
For squats, I've been holding 15# dumbbells at my shoulders and doing squats like that. On Wed. I will try 15# then 20# and see what happens. I'm gradually working myself up to the barbell. It seems kind of long for someone as short as me so a little intimidating!
Warm up for 10 minutes on the treadmill, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.
Squat Set 1 15#/2 then 10#/12 Squat Set 2 15#/12 Push Up Set 1 Var#2/15 Seated Row Set 1 40#/15 Push Up Set 2 Var#2/15 Seated Row Set 2 50#/12 Step Up Set 1 - I raised the step one level. 20#/2 then 15#/12 Prone JackknifeSet 1 10 beginning at the knees Step Up Set 2 15#/12 Prone Jackknife Set 2 10 at shins and 2 at ankles!
Warm up for 10 minutes on the treadmill, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.
Squat Set 1 15#/12 Squat Set 2 15#/12 Push Up Set 1 30 degrees/12 Seated Row Set 1 50#/12 Push Up Set 2 30 degrees/12 Seated Row Set 2 60#/12 Step Up Set 1 - 3 levels on step. 15#/12 Prone JackknifeSet 1 12 because I forgot it was 10. Step Up Set 2 3 levels on step. 20#/12 Prone Jackknife Set 2 12 because I forgot it was 10.
What kind of feedback are you looking for? Just from what I've gotten from looking at Stage 1 A-3 & A-4, looks like you are increasing the difficulty. However, you don't indicate if you are making all the set reps. If you are making all the reps and increasing the difficulty, then it looks like you are making great progress. Don't worry about the weights used (if you are comparing yourself to other logs you've been reading), just look at if you are progressing & how you feel. Also, note some days you might not make as many increases in weight, that doesn't necessarily mean you aren't making progress. For example, you may be able to get through the reps at a faster pace.
Quote:
Originally Posted by foodfromafar
4/8/08 NROLFW Stage 1 A-4
Warm up for 10 minutes on the treadmill, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.
Squat Set 1 15#/12 Squat Set 2 15#/12 (+5 lbs since A3) Push Up Set 1 30 degrees/12 (-15 degrees since A3) Seated Row Set 1 50#/12 (+10 lbs since A3) Push Up Set 2 30 degrees/12 (-15 degrees since A3) Seated Row Set 2 60#/12 (+10 lbs since A3) Step Up Set 1 - 3 levels on step. 15#/12 Prone JackknifeSet 1 12 because I forgot it was 10. Step Up Set 2 3 levels on step. 20#/12 Prone Jackknife Set 2 12 because I forgot it was 10.
Any feedback would be appreciated!
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Hi Pauline! Welcome!! I am 43 myself. It is never too late. I tell everyone about my totally buff 52 year old sister-in-law. She is ripped! We can do it!!
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I warmed up with 6 minutes on the treadmill and then the warm up exercises in NROLW.
Deadlift - Warmup - 45#/12 reps Set 1 50#/12 reps (note this is half my body weight to put it in perspective!) Set 2 55#/12 reps
Dumbbell Shoulder Press - Set 1 10#/12 reps; 10#/12 reps Wide-Grip Lat Pulldown - Set 1 50#/12 reps
Dumbbell Shoulder Press - Set 2 10#/12 reps (15# is still too much) Wide-Grip Lat Pulldown - Set 2 55#/5 reps then 50#/7 reps
Lunge - Set 1 10#/12 reps Swiss Ball Crunch - Set 1 10 reps
Lunge - Set 2 10#/12 reps Swiss Ball Crunch - Set 2 10# on chest/5 reps 10# overhead/5 reps
Did 3 min on the elliptical to cool down.
Ended with PW shake of Vanilla EAS from Costco mixed with 1 tsp cocoa powder and water. I put my powder in a cup with a lid and just add water after my workout so I can drink it on the way to work or home. I like the chocolate flavor better when drinking it straight so I just added some organic plain cocoa powder till the taste was right. 1 tsp of cocoa is just right for one scoop of vanilla protein powder.
Warm up for 10 minutes on the treadmill, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.
OK, I have to sheepishly admit I had a fear of using the bar for squats. Today I decided to try to figure out the squat rack and do the bar for Set 2 and 3. I was going to use 15# dumbbells for Set 1. Then someone grabbed the last ones on the rack, so I decided to go for the bar. I did it! I think I can probably go a little lower next time; thighs were probably parallel to the floor or close to it. I may even be able to take the weight up some, too, once I get the going lower thing down.
Oh, and now that the bar is my friend, can I use it for step ups instead of the dumbbells? My hands get tired with the 20# ones after 3 sets.
Squat Set 1 Bar/10 Squat Set 2 Bar/10 SquatSet 3 Bar/10 Push Up Set 1 30 degrees/10 Seated Row Set 1 50#/10 Push Up Set 2 30 degrees/10 Seated Row Set 2 60#/10 Push Up Set 3 30 degrees/10 (these were hard to finish) Seated Row Set 3 60#/10 (ditto)
Step Up Set 1 - 3 levels on step. 20#/10 Prone JackknifeSet 1 12 (almost all to pike) Step Up Set 2 3 levels on step. 20#/10 Prone Jackknife Set 2 12 Step Up Set 3 3 levels on step. 20#/10 Prone Jackknife Set 3 12 (tough!)
I did the elliptical for a few minutes after and then a good stretch. Had a PWO shale with 1 scoop vamilla protein powder, 1 tsp cocoa, and a banana. Yum!
I am not sore at all like I was the first 4 workouts or so. I think my form on both deadlifts and squats is improved and that prevents the back soreness. My left shoulder is giving me a little trouble just feeling weak but not really impairing me.
Since your step is pretty low, I'd suggest upping the heighth and dropping the weight to give yourself a bigger ROM on the step-ups. For instance, I use a 20" weight bench and even body weight is hard to do without using my back leg.
Since your step is pretty low, I'd suggest upping the heighth and dropping the weight to give yourself a bigger ROM on the step-ups. For instance, I use a 20" weight bench and even body weight is hard to do without using my back leg.
Hi, Jane! Thanks for the guidance. I've been wondering about that and also wondering how high is too high to step. I tried stepping onto the weight bench and I can do that but it's a pretty high step for me - my knee is higher than perpindicular and I can really feel it in my knee. Is that too high? I'm 5'2" and it's 16" from the floor to my knee.
Pauline's There and Back Again Log
I think I will be quite entertaining to the younger set at the gym, but I don't care! I am determined to be all that I can be!
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