Started my first workout on 1 May. This was three days later than planned because the gym was still closed for repair; something about birds nests in the ceiling causing it to colapse... It had been closed for weeks.
MAY 1
NROL4W Stage 1
Squats:
15x20 db (warmup)
15x45 (oly) (too light)
15x30 db
Squats were a little difficult to get set up. The smith machine was being used as a clothing rack by a gentlemen who didn't want to move and the squate rack was laying on it's side (gym was mostly open)...
The Smith Machine makes a very good clothes rack (not much else it's good for) -- so that was a smart guy . You surely don't want to be using it for squats.
Felt VERY sore the day after first wo and medium sore on the 3rd. Excited to get going w/ 1B
Deadlift
15x45 (oly) too light, but not sure of form
15xbw try to perfect form
15x65 weight felt good, but form still in question
15xbw
15x45 (oly) more work on form
I've done romanian deadlifts, but this felt weird. I have hurt my back in the past so I may have been over careful. Scrapped my knee with the bar once, moved the bar into a little room in the back to be near a mirror for form, but room had a tile floor, so had to be careful...
Next time I will start with bar for warm up and 65 for sets.
Thought I would be very sore over the next two days, but barely felt this the next day/today.
Alternating DB shoulder press / wide lat pull down
DB Shoulder Press
15x15 (kind of light at first, but grip was tired from dead-lift experiment)
15x15 (light, but hard at end of set)
5x20 (wanted to try more weight, too heavy - but may start here next time)
Wide Grip Lat Pull Down
15x72.6 (some weights in gym are kg, some lbs - converted to lbs)
15x72.6 (last three form suffered)
Alternating Lunge / Swiss Ball Crunch
15x15db
15x15db (felt the burn, could have gone heavier)
Swiss Ball Crunch
15x25 plate
15x25 plate (did not feel enough in abs, may do more reps or sets next time
Work out took longer than usual, partially for dead-lift experiment, partially because it took a while to get used to the new gym layout
Last edited by katiecopter : 05-05-2008 at 10:17 AM.
Reason: format
Thanks for stopping by! Good point about the smith machine, it was still annoying though since the rack was out of commission. I actually waited for him for a few minutes because I was unsure of the form for db squats.
I wound up holding the weights on my shoulders , I knew this was wrong one second into it, but so many people were watching me, I just decided to act like I knew what I was doing and rocked it! No comments from the observers!
I'm inspired by your success!
-kt
Last edited by katiecopter : 05-05-2008 at 10:16 AM.
Reason: spelling
Squat
15x65 (Warmup - used squat rack for the first time - it was very intimidating at first, but worked out very well)
15x75
12x85 (felt pretty good, but not sure if I was going low enough - there are no mirrors near by)
12xbw(worked on form)
Alternating Sets Push Ups / Seated Rows
Push-ups
20xbw
20xbw
Seated Rows
12x88 (-20lbs)
12x88
Alternating Sets Step-ups / Prone Jackknife
Step-ups
12x20db (I was cheating with this, pushing off with other foot - went back to bw)
15xbw
15x10db
Prone Jackknife
12
12
Notes:
1. Not sure if I'm going low enough with squats, felt like I was going lower with dbs, but could hold weight much easier with oly bar. Have injured my back in the past, and may be protecting it too much.
2. Used a different cable machine today for the seated rows and the weight felt TOTALLY different, had to reduce weight. Will continue using the same machine as I used today.
3. There is only one squat rack and only one set of every dumb bell, so I had to wait for either the squat rack or the 40s (tried 45s, but had a hard time with grip) - must plan for more time at the gym for waiting- oh AND some guy was using the 35s and 40s to do push-ups!!! Very annoying.
4. Two snide comments from "the peanut gallery" while working out. One guy said he wanted to be like me, and the other seemed to be making fun of the prone jackknife. I had been really hesitant to do the prone jackknife because I have very visible cellulite on the back of my legs when I bend my knees. I'm can't say "I'm comfortable with the look of cellulite" now, but I was able to totally get into my zone (LOVE MY IPOD) and not think about it.
5. Gym at 1900 was not very busy, got crazy by 2000.
FOOD:
Ate very badly today.
Reversing to a different schedule, so trying to get on a schedule.
Workout
1930 - had luna bar and half protien shake before workout
2030 - protien shake 50g protien
2330 - FRIED CHICKEN (missed dinner because gym took longer than planned, mid-night to-go plates didn't make it... only dinner to-go plate left was the nugets. Decided to eat-um...
0800 - Plan to have breakfast (that's four hours from now)
better tomorrow.
I kind of figured the same thing, but now sure if I was able to increwase weight because I didn't go low enough in the squat. I reallly like the idea of lifting heavier weights, but I'm trying to keep myself honest and not go heavier at the expense of form (really it's cheating I'm worried about I guess), know what I mean? Today is a B day, so I'll be trying to master the dead lift, which I'm not sure I've got down...
Today is a B day, so I'll be trying to master the dead lift, which I'm not sure I've got down...
I struggle with the DL, too, after YEARS of doing them more straight-legged. I've ended up combining the two forms, and I feel I get a better hamstring workout, with less back strain.
Gotta do what works.
Nice log, and good, strong workouts!
Just one hint, if I may?
Nutrition is truly 90% of your success in changing your body, and planning your eats is key. Start logging your food each morning (or night before) on a site such as http://www.thedailyplate.com and then stick to it. I didn't see any changes until I did this.
-Sally
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
You might want to have someone (who knows what to look for) watch your squat and deadlift form.
I've had a few people from work look at my form when we're in the gym together, I'm not entirely sure they know what they're talking about . It's not the kind of gym with trainers. I had someone video my form yesterday so I could post it here, but our internet is slow, so I'm having a hard time uploading it.
Thank you for this link. I had been to YouTube to look at form videos, but it's hard to tell there which ones are demonstrating good form, I think I am close to correct comparing the form on this link, but may be arching my back too much at the end.
Thanks for stopping by, I appreciate all of the hints I can get .
I'm used to the stiff leg deadlift as well, it's hard to get used to bending my knees...
As for tracking food... I joined fitday.com and have been tracking for just two days. I don't have the ability to cook or prepare my own foods, so i have to guess on the contents, but I was surprised at how low my calories came out. It was still about 1800, but I would have guessed much higher; I love the concept. I couldn't find grilled boneless skinless chicken breast, so that was annoying... Do you find the daily plate to be pretty reliable?
Do you find the daily plate to be pretty reliable?
People seem to like daily plate and fitday - it's all personal preference. I love daily plate BUT, you can find bad info on it. If you have at least SOME idea what the macros and cals of your food are, you will be fine... but when picking from the list of eggs, for example, don't select the "hard cooked egg" option that says it has 75 cals and 94g protein, ya know?
I've had a few people from work look at my form when we're in the gym together, I'm not entirely sure they know what they're talking about . It's not the kind of gym with trainers. I had someone video my form yesterday so I could post it here, but our internet is slow, so I'm having a hard time uploading it.
Thank you for this link. I had been to YouTube to look at form videos, but it's hard to tell there which ones are demonstrating good form, I think I am close to correct comparing the form on this link, but may be arching my back too much at the end.
I'm almost positive Lisa~ has posted videos on those exercises, but I don't know where the links would be... in the NROL4W subforum?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Squat
8x65 (Warmup)
12x95
12x115
8x20lb dbs (worked on form)
Alternating Sets Push Ups / Seated Rows
Push-ups
12xT PU
12xT (4x10lbT-too heavy, the 5lbs were being used 8xT)
Seated Rows
12x88 (Could not increase weight - form still suffering, may start at 67)
12x88
6 x 67
Alternating Sets Step-ups / Prone Jackknife
Step-ups
12x20db (I was cheating with this, pushing off with other foot - went back to 15)
12x15db
12x15db
Prone Jackknife
12
12
HIIT: 15 min / 3 sprints 1 min @7.5/7.6/7.7
Notes:
1. First workout after VERY tough work/mission week. Emotionally and physically draining... Two all nighters, didn't eat as much as normal (missed meal hours for work) was very happy to be back in the gym, but didn't feel great. found myself holding my breath on heavier lifts, feeling over all weak - didn't fuel well enough - drank a protein shake just before - didn't sit well. Overall happy to be back in the gym, but must look at sleep / eating cycles.
2. Felt weird pain / stiffness inside of thighs during squats - worked on pushing hips forward at end of lift.
3. Felt good to run a little. added it in to stretch out a little. Shin splints acting up at end of run - iced.
Holding your breath on your lifts is actually a great strategy as long as you do it properly (like, remember to exhale!). It's called the Valsalva Maneuver and can be used very effectively to help you with your weight lifting. I've used it with bench presses and I know Mark Rippetoe recommends it for those as well as squats.
Also, have someone watch your form to make sure your knees aren't buckling or bowing when you do your squats. If your adductors are feeling stiff (your inner thigh), you might look at the width and angle of your feet.
You seem really interested in form, and I'd highly recommend Mark Rippetoe's "Starting Strength" for you. He talks in great detail about how to place your feet, how far apart to have your knees, the angle of your shins based on your body type (long limbs short trunk, or vice versa), where to have your hands on the bar, hip drive in a squat, etc etc.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
thanks for the note. I have hurt my back pretty badly in the past, and have a job that both requires good health, and puts strain on my lower back, so it's not as much good form I'm worried about - it's avoiding bad form that is going to hurt me, if you know what I mean.
I don't work out at a gym with trainers, so what do you mean by buckling or bowing (so I can tell someone equally unsure of form and they can watch me) The one thing I noticed today was that I was wanting to roll forward on the balls of my feet with the increased weight and had to force myself not to. This seemed totally separate from the adductor tightness (does this indicate too wide or a specific angle)? I ordered "Starting Strength," but I won't see it for a couple of weeks, thank you for the recommendation.
I'm definitely interested to read about the Valsalva maneuver with relation to lifting. I'm familiar with it with reference to clearing your ears when you drastically change altitude. I used to swim and find that I always hold my breath when I'm pushing hard, like the end of a swim race. Right now, it leaves me feeling dizzy at the end of a set... especially since I find myself doing it on the step ups, and push-ups...
do you mind looking at my form on a video I made and letting me know what you think?
A little late, but I wanted to introduce myself, and paste over my goals that I placed on a different thread (that I should have put here).
I'm not brand new to lifting, but new to doing it with any true consistency and a plan. I usually do the back&bis, chest&tris, legs rotating... And that was about it. I would try to increase weights, but I didn't have a good idea of what to increase, heavy vs. more reps, that kind of stuff. I bought NROL4W to get a plan, and so far I am very happy that I did. For the next six months this is the plan that I am going to use for weight lifting. I haven't fully decided what eating plan I am going to follow.
my story: I gained about 15 lbs and lost muscle mass over the last year and a half. Mostly by eating like a HUGE giant fat man (I've always had a big appetite), working out MUCH less than normal (too much food, not enough ways to burn the energy), working long hours and using lunch and dinner as social times; mostly with men that I work with. I work in an environment that is very stressful and is male dominated, so most of my work lunches and dinners are with the guys - for a year we we eat out lunch pretty much every day and 3-5 days a week we would follow it up with dinner (with apps, full meal and desert)... My metabolism has always seemed to be able to deal with huge meals, but I went way over board this last year, stopped doing as many active things with work stresses taking most time, AND turned 30!
My goal:
Drop two pant sizes
Feel comfortable in a bikini, preferably running or being active in said bikini!
Buff up.
fit into my clothes!
Lose the cottage cheese appearance on my thighs and butt
My Plan:
Diet: I don't have the ability to make my own meals, I will be trying to follow the diet as close as possible. I have had success on low carb diets in the past, but have recently felt too tired when going very low carb - hence following for now the laid out program - depending on how I feel, edge towards atkins. I've seen a lot of people talking about TNT, I'm going to look into that.
Exercise: As laid out in the book. Will likely add one day a week longer cardio session and eventually triathlon training program (which may have to wait until I get home)...
I was going to post my numbers from 21 Apr and 19 May, but the differences are so great that I obviously miss measured - so I'll post that in a few days after I do some reading on where to measure for each number (for example, I lost two inches on waist, and one on thighs) IMPOSSIBLE - so I must be using different spots. more to follow.
I am new to forums, but enjoyed "lurking" and reading the threads when I found this one, so I thought I would add my own log to try and keep myself accountable. I'll be away from home and the "real world" for another 8 months or so, and needing a hobby to keep me sane, I think as long as I can keep the internet connection up - should be a pretty good one
Alternating DB shoulder press / wide lat pull down
DB Shoulder Press
8x25 (TOO HEAVY, but there is only one set of each weight and I didn't want to keep waiting for the 20s)
12x25 (rested at 6, near muscle failure)
Wide Grip Lat Pull Down
12x72.6
12x72.6
6x80 (trying out new weight - start here next time)
Alternating Lunge / Swiss Ball Crunch
Lunge
15x30db
15x30db
Swiss Ball Crunch
15x10 plate (over head)
15x10 plate (over head)
15x10 plate (on sit up bench)
HIIT
15 minutes
5.6 jog, sprint 1 min @ 7.4, 7.5, 7.7, 7.8, 8.0 (start at 6.0/8.0 next time)
Notes:
1. VERY weak - felt like everything was extremely heavy. - two days into low carb diet - and worked out at end of work day, have to try to get to gym earlier -will stick with eats for at least two weeks and assess.
2. Grip was the weak link for lat pull downs, deadlift and lunges.[/b]
do you mind looking at my form on a video I made and letting me know what you think?
Absolutely! If you post it here, I'm sure several people will take a look & provide feedback. I'll also have my bf look at it; he's got a great eye for form.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
8x115 Warm-up
10x115
10x115
I had read in a bunch of posts that most people deadlift more than they squat, so I thought I would give upping the weights a try - VERY HARD - still can't deadlift as much as I can squat
Alternating DB shoulder press / wide lat pull down
DB Shoulder Press
12x20
12x20
Another day of waiting on weights - I so wish we had two of each weight here!
Wide Grip Lat Pull Down
12x72.6
4x80, 8x72.6
Alternating Lunge / Swiss Ball Crunch
Lunge
15x30db (very challenging! legs felt like jello!)
15x30db
HIIT
9 minutes (legs felt like Jello)
6.3 jog, sprint 1 min @ 8.2, 8.4, 8.6) (start at 6.2/8.2 next time)
Notes:
1. Workout felt good!
2. lower back is extremely tight - kind of sore - I think I had good form on DL - will know more tomorrow.
3. Decided Sundays would be longer run day - this sunday plan to run 4 miles.
4. Traveling for next few days - ugghh will be moving to a new FOB in a few months, checking out the new job/location over next few days, hear there is a nice gym within 15min walk -
__________________
~kt
Absolutely! If you post it here, I'm sure several people will take a look & provide feedback. I'll also have my bf look at it; he's got a great eye for form.
thanks, still working on getting it to upload - internet is limited and the clip is too big...
If you are squatting more than you are DLing........I wonder how low are you going on your squats? Is it possible you aren't doing full squats?
I don't think so (until today) - I've put a low bench behind me and squat until I can feel it under me. Today I went to 135lbs for squats, and I was having a hard time getting as low, I will probably go back to 125 next time until I can go low enough. I have talked to a number of guys here who say they can squat in the 400s and can only dead in the 200s and wonder where I heard you should be able to dead more. Fearing that they would ever see the pics I posted and not having another source, I just told them the internet Is that a hard and fast rule?
Squat
10x135
10x135
10x135 (didn't feel like I was going low enough with this weight - will back up to 125 and check form on Wed)
Alternating Sets Push Ups / Seated Rows
Push-ups
10xT w/ 10lbs
10xT w/ 10lbs
10xT w/ 10lbs (this was HARD - was having a hard time balancing on the dumb bells today)
Seated Rows
10x80
10x80
10x80
Alternating Sets Step-ups / Prone Jackknife
Step-ups 10x20db
10x20db
10x20db
Prone Jackknife
15
12
12
Notes:
1. Spent four days traveling/waiting around for flights - so I didn't get a workout in as I had expected on friday and sunday. Visited my new FOB - not bad, long way to the mess hall, but there is a gym inside of the work compound. It doesn't look like my bike is going to be feasible there - lots of hills and all gravel roads, for a bike that has no brakes and doesn't switch gears anymore (although if I can get it on the flight I am going to it out anyway).
2. The four mile run will be tomorrow at 0700 - yippee. Not looking forward to it, but need to check my endurance for an upcoming test
3. My back was SOOOOOOOOOO sore after the deadlifts last week - but not hurt, just sore in muscles that haven't worked before
kt's log
It had been closed for weeks.
. You surely don't want to be using it for squats.
, I knew this was wrong one second into it, but so many people were watching me, I just decided to act like I knew what I was doing and rocked it! No comments from the observers!
Linear Mode
