As I've been reading through the posts, I thought it would be a good idea to start my own log and get feedback. I started NROL4W on May 2nd and just completed workout 5A yesterday afternoon. I have been struggling to eat enough calories and think that is causing my slight weight gain (170-173).
Here are my beginning measurments/stats: Height: 5'8" Weight: 170 Bicep: 12" Waist: 31" Hips: 40" Thighs: 25"
I have lost 16 pounds since September but really crave to be stronger and leaner. My goals are to be a size 6, weigh 145-150 pounds, and be able to do 3 sets of 15 push ups on the floor. So, I guess that's it..... Stage 1 Workout 5A (6/2/08)
Squat 30/10 X3
Push ups: 10 X3 on a step with one raiser
Seated row: 75/10 X3
Step-up: 30/10 X 3
Prone Jackknife: 12 x3
welcome.
just a note for us following along at home:
When you post weights, sometimes you will be talking about DBs and sometimes a barbell. Sometimes it might be that you mean total weight and sometimes you mean each hand (like a DB). If you could make some sort of notation so we can tell the difference it will help us understand: are you squatting 30lbs total with a barbell and doing step ups with 30 lb DB Each Hand or something different than that.
are you squatting 30lbs total with a barbell and doing step ups with 30 lb DB Each Hand or something different than that.[/quote]
Thanks for the hints Lisa! I squatted with the barbell with an additional 30 lbs so a total of about 75...step ups are with 15 lb DBs in each hand .
I actually got up and went to the gym at 5 this morning...
deadlifts: 65 lbs including barbell 10X3
DB shoulder presses: 15 lb DB each hand 10X3
wide grip pull down: 60 lbs 10X3
lunges: 15 lb DB each hand 10X3
swiss ball crunches: arms over head 12X3
My question today is: I want to increase my weigth for lunges and step ups, but, the weights are becoming hard to grip...what do you all suggest?
I step up two steps....the weight benches are always busy....I try to go really slow and focus on only using my front leg, but feel like I am pushing off a bit from the rear leg...Are you supposed to put your leading leg down or leave it up?
Your working leg stays on the bench and you raise yourself up and down only using that leg. Your bottom leg should not be working. If I were you, I would raise your step or use a weight bench (what I use) so you get a full ROM and really work those glutes instead of the quads.
So, I was able to meet my caloric needs both yesterday and the day before! Yay! This has been such a struggle for me and I'm finally getting it!
I woke up this am to head to the gym, but was feeling pretty sore still from the deadlifts on Wednesday. Feeling better (looser?) now, so will either go after work or tomorrow am before the sweltering heat we're supposed get here in Boston.
Although my weight has increased by about 3 pounds in the past month and my measurments are holding steady, I FEEL better and can see changes!
Have to go out for my friend's b-day (of course at a bar) and hope to not sabatoge myself with too much beer.......Goal for the day is to stay within my caloric needs and to limit my booze intake tonight......
Have to go out for my friend's b-day (of course at a bar) and hope to not sabatoge myself with too much beer.......Goal for the day is to stay within my caloric needs and to limit my booze intake tonight......
hmmmm... yeah I did the same thing last night. Baaad idea if you're going to the gym the next day.
Made it to the gym this morning! yay!! Was good with the booze, alternated with H2O....
Jane, I did my step-ups on the bench...woah...what a difference! I dropped the weight from 15 #DBs in each hand to 10# in each hand.....bum will be sore later I'm sure!
Workout 6A Stage 1
Squats: 40 pounds on barbell 10X3
Push ups: 10X3 on step with one raiser....this was much more difficult today than on Monday...
Seated rows: 75 pounds 10X3
step ups: on weight bench, 10# DB in each hand 10X3
prone jackknife: 12X3
Despite the sweltering heat here in Mass I made it to the gym. Figured I might as well be sweaty at the gym....
Workout 6B Stage 1
Deadlift: 30#on barbell 10X3
Dumbbell shoulder press: 17.5 each arm 3X10
Wide grip pull down: 65 10X3
Lunge: 17.5 # DBs each hand 10X3
Ball crunch: 12X3 (arms overhead)
Feel good: have noticed some excellent definition in my shoulders.,..very exciting...
I do feel very bloated however, most likely due to the heat...trying to drink a crap load of water and I have no appetite...just had a yummy strawberry post-work out shake though.....
Squats: 95# including barbell 8 X3
pushups: on step with one riser: 8X3
seated row: 80 # 8X3
Step ups: on bench: total 20 pounds 8Xs
Prone jackknifes: 15X3
This workout really pushed me today! I'm going to feel sore tomorrow!!!
Met my calorie intake exactly today
three more workouts in this stage...After reading all the other logs I think I'm going to skip the extra workouts and move right into stage 2...any opinions to this?
Shell,
I did the first AMRAP (for A), but only found it frustrating. I improved in every exercise, but by the way my weights improved, I knew I would anyway. I was so excited to get onto stage 2 that it seemed like I was wasting my time. So that's my .02.
BTW, good job meeting your calorie intake! I managed that for the past few days also.
ok, I couldn't help it: I jumped on this scale this am and was done a few pounds after gaining. I'm at 173 now. I'm OK with this now that its trending back down instead of up....it's amazing how much stock I and so many other women put into that stupid number...really...I should be focusing on how great and confident I feel and how I'm actually getting my diet under control and, most importantly , I really look forward to going to the gym.......
Today's an off day for me....this is good because it's my eighth grade students' semi-formal...Its my favorite night....they are so cute (for once) (no no I really love 'em) Any way I'll be running around in a couple of hours decorating, picking up the cake maybe figuring out something to wear???? Theme's black and white and I have lots of black clothes so it shouldn't be too difficult.
ARRRGGGG totally fallen off the wagon .....just devoured 3 cookies....feeling wicked gross and iritated at myself......I think i need a more strict eating plan to follow as opposed to counting calories...just not cuttin it! All I want to do is go to the gym but have 8th grade recognition night at 5:15......guess I have to wait till tomorrow....then it'll be a week. Guess i can count it as a one week break......
Any suggestions on a diet plan? I've read stuff about TNT and Precision Nutrition....what do you all think?
I can't recommend a diet, as the only one you'll stick to is the one you can live with. But I can relate to the wagon-falling... I drank a big chocolate/caramel/nut milkshake this weekend and made myself literally sick from it... blurg... bleh... ugh... Pick yourself up and dust off - this forum has been a huge help for me in that area.
ARRRGGGG totally fallen off the wagon .....just devoured 3 cookies....feeling wicked gross and iritated at myself......I think i need a more strict eating plan to follow as opposed to counting calories...just not cuttin it! All I want to do is go to the gym but have 8th grade recognition night at 5:15......guess I have to wait till tomorrow....then it'll be a week. Guess i can count it as a one week break......
Any suggestions on a diet plan? I've read stuff about TNT and Precision Nutrition....what do you all think?
Okay, three cookies probably wasn't on the plan for the day, but it's not the whole batch either! I agree with Bytsi--take it as a lesson learned and keep on truckin'...I can identify also though--I had two pancakes instead of one last night, which wasn't too bad until you consider the half cup of maple syrup that I poured on them!
As far as a diet plan, I'm not on a particular diet (except for eating healthy as described in NROL4W and counting my calories). But do you enter what you eat in a program or website? I use dietpower, but lots of people have had good success with fitday or sparkpeople.
So anyway, get back on that wagon and keep up your good start!
Thanks ladies! I really appreciate your support!
I have jumped back on and have joined sparkpeople to track my eating... Went to the gym today.
Workout 7B:
Deadlifts: 75 # including bar 8X3
Dumbell shoulder press: 20 # DBS 8X3
Lat pull down: 65 # 3X8
Lunges: 40 # 8X3
ball crunches: 15 with 10# weight X3
Feel so so so much better now.... (the cookies were yummy) so, I'm going to choose to not mull over them and move on. Had a cheese and egg white omlette for breakfast, special K with protein for lunch and a protein shake after my workout. Just had a yummy mango for a snack. Eating dinner with the BF tonight. In the mood for a big salad with grilled chicken.....
Squat: 105 # including bar 8X3
push ups: on step with 2 raisers8X2 then 6
seated row: 85# 8X3
step-ups: 25 # total 8X3
prone jackknife: 15X3
I was officialy a puddle of sweat when I left the gym. I really tried to push myself to my limits today since its my last workout A in stage one. I'm especially proud of the 105# squats. Really never thought I'd see that. Still stuggling with pushups. Guess those are my weakest muscles. They kill me! Feels great to be back on the wagon.
So, it's pouring and thundering out. I really want to get to the gym but am waiting to find out if I have to go to court. (I was assaulted by a student last October (2006) and it's still being dragged out). Bluh. I guess th AP and I were suposesed to be hand served, but we weren't so I'm sitting here at home waiting.....The AP went in because she's on the clock and I'm no longer getting paid for summer....
Ate a cheese omlette (3/4th) cup of egg beaters with sprinkling of lite chedder cheese and two slices of multi-grain bread for breakfast. Trying REALLY hard to stay on the good and healthy food wagon. I'm gonna do it this week!
Hid my scale. I will not weigh or measure myself until I'm done with stage 2, which, I will begin on wednesday since I will do 8B in stage one today. Excited to get started on the next stage. I will log my workout when I finally get there!
Just finished stage one! Workout this pm was more rushed than I would've liked, but i had an overpowering feeling that I left a candle lit. Of course I didn't. Any way. Here are my numbers for workouts 1A and 8A and 1B and 8B. I'm pretty damn proud of myself! (toot toot of my horn!)
Workout A
May 2nd on top, june 21st on bottom
Squats 65# (including bar)15 X2
105# (including bar) 8X3
Workout B
May 4 on top, june 23rd on bottom
deadlifts 45#(just bar) 15X2
85# (including bar) 8X3
DBSP 12.5# (each arm) 15X2
20# (each arm) 8X3
WGLP 50 15X2
70# 8X3
lunges 25# total 15X2
40# total 8X3
ball crunches 8X2
10# 15X3
Also seem to be heading on the right track food wise too. Need more carbs and fat though. With 1,200 calories (before dinner) I'm at:
48% protein
15% fat
35% carbs
but am aiming for the 40/30/30.....guess I can try to fix that up with whatever I have dinner. Never thought I'd say I'd need more fat...hee hee hee
really, I hope my little chart isn't too confusing......just not posting the way I type it in and seriously, I do have some other things to do (like shower).
Ok, just got back from the gym after completing 1A of stage 2. Woah is all I can say. The FSPP was wicked hard, but I managed to do 2 sets of ten with the 45 # bar.
Haven't been super good about my eating, but, not rotten. Eating about maintenence level as opposed to the 300 deficit, but hey, its just about TOM so I'm gonna be easy on myself.
FYI: made the protein oatmeal pancakes mentioned in the book and they were yummy and real simple to make.
Stage 2: 1A
FSPP: 45# (just bar) 10X2
step-up: 25# 10X2 (focus on form)
DB 1point row: 10# 10X1, 12.5# 10X1 (hee hee balance way off today)
static lunge: 10# weight plate, 10X2
pushup: on weight bench, 10X1, then 8, brief rest and 2 more
plank: 1X60", then 2X30" with 30" rest
cable wood chop: 25#, 1X10, 30# 1X10
I love wood chops!
I look like I just took a shower with my clothes on guess it was a good workout. Lets see how I feel later and tomorrow!
feelin a bit nervous bout this weekend. Headin to Maine for a weekend of BBQ and beer. I feel so great after starting stage 2 and really don't want screw myself all up. Packing some healthy snacks: carrots, apples, nuts, etc to munch on. Just need to watch my portions.
Hopefully I'll have enough energy onSunday to hit the gym, but I've heard workout b in stage 2 with the HIIT is killer...
wish my luck!
Hey your workouts look great. The FSPP is hard for me - seems to hurt my wrists so I never got very high on it. Keep it up though!
I know how you feel about being nervous for the weekend! I would say that I am faced with the same situation (beers/bbq) every other weekend. I usually try to eat well during the day and then let one or two meals be not so great. I am in the camp that if I gave up everything I enjoy and the meals with friends and family I wouldn't be very happy camper. Have a great time this weekend!
Shell,
Your progress on Stage One was amazing--kudos to you! So a belated congrats for beginning Stage Two...I haven't been online much as I've been either out of town or too busy recovering from being out of town! You are getting really close to doing those floor pushups, I bet you make some in this stage.
I agree about being nervous for weekends/"special" occasions. I really blew it this last weekend, we have to learn to eat well in real life, but I'm not one to give advice at the moment. Except for pick up and start over where we're at. I hope your weekend went well and you're still (or back) on track.
Back on track today. I'll just say, the weekend was a blast so I'll take it.
Thankds for the encouragment ladies. Today's workout killed me but I feel great.
Ball crunch: 9 # medicine ball behind head 10X2
reverse crunch: 10X2
lateral flexion #1: 10X2 (going to try doing #3 next time)
prone cobra: 60"
running intervals for a total of 14 minutes.
I can't believe how difficult the cuban snatch was! It was super strange to pick up tiny little 5 # DBs. = )
I found the prone cobra very relaxing and a good prep for the intervals, which I didn't think I'd make it to before doing the cobra.
Just got The Fatloss Trouble shoot after hearing such wonderufl things about it. I have been reading it and am anxious to purchase a food scale to see how off my portions have been.... anyhoot...
Shell's Training Log: NROL4W
or something different than that.
(no no I really love 'em) Any way I'll be running around in a couple of hours decorating, picking up the cake maybe figuring out something to wear???? Theme's black and white and I have lots of black clothes so it shouldn't be too difficult. 
.....just devoured 3 cookies....feeling wicked gross and iritated at myself......I think i need a more strict eating plan to follow as opposed to counting calories...just not cuttin it! All I want to do is go to the gym but have 8th grade recognition night at 5:15......guess I have to wait till tomorrow....then it'll be a week. Guess i can count it as a one week break......
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