I picked up NROLFW in January at Barnes & Noble because it caught my eye on the 'Buy 1 Get 1 Half Off' display. It was perfect timing. I needed a new weight lifting workout. And 7 months later... I'm stronger, leaner, and faster.
I was very consistent with NROLFW workouts, lifting 2-3 times per week with HIIT. I saw awesome results, but I know I could do so much more if I tweaked my nutrition a little bit more.
Goals
1. Swim, Bike, and Run at least 1 time per week (spinning a€nd treadmills count)
2. Make better nutrition choices
3. Body fat less than 20%
4. Keep a log of progress and results
The Plan
NROL - starting with Break-In and moving on to Fat Loss or Strength.
Stats and pictures later. I'm also posting in the Women's Challenge for 2H08. I plan to log here, but is it cool to include a link to my google-doc log, too?
A little about me
I swam competitively throughout high school and college, so I dabbled in weight training (when coach said so). I started running in the off season and gravitated towards 5k and 10ks, and most recently post-college, a friend introduced me to triathlon, and I just can't get enough. Mom and I also go to kick boxing together a few times a week. Next year I'm determined to complete a Half Ironman, and complete a full Iron before I turn 30.
And when I'm not at the gym or in the pool or the park.. I'm working in the big city as a market research analyst (statistics and numbers all day).
8/3/2008
Chest 34
Below Chest 29
Waist at Belly Button 31
Hips 35
Left Thigh 22.25
Upper arm left 11.125
Weight (tanita) 126
Body Fat (tanita scale) 20.5
Plan: NROL
Goals: Log work outs and food, run/bike/swim at least once a week, body fat close to or less than 20%
I don't think Tanita scale is 100% accurate. I had a Bod Pod reading a few weeks ago, and I was at 26% (and tanita still said close to 20%). I figure if I can tip the tanita scale closer to 15%, that'd mean by Bod Pod reading should be closer to 20%. I suppose I'll be able to see the difference in the inches measurement, too.
HIIT @ Lunch
4 x 1 min intervals on treadmill (7.0,7.2,7.4,7.6): 2 min rest
In the evening I ran a 5k to Fight Drugs/Crime in Hoboken. I finished in 22:07, holding close to 7 minute miles. Very spontaneous race, I was convinced to run last minute by a friend, but I'm glad I did, I think its a PR.
HIIT @ Lunch
3 min warm up
7 x 30 second sprints w/ 1 min rest on spinner bike
Immediately followed by 7 minutes on treadmill running increasing speed from 5.0 to 6.5 (triathlon transition training)
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Evening Weight Training
Deadlifts 2 x 15 (60,80)
Step ups 2 x 15 @ 15s
DB 1arm press 2 x 15 @ 15s
close grip pull down 2 x 15 @ 50
reverse crunches 2 x 20
Break-in was perfect for a lunch time work out- I had just enough time to warm up, lift, shower, and head back to work.
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Deadlifts 2 x 15 (70,80)
Step ups 2 x 15 @ 15s
DB 1arm press 2 x 15 (15, 20)
close grip pull down 2 x 15 (50,60)
reverse crunches 2 x 20
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Then, kickboxing!
As for nutrition, I'm still a little over on carbohydrates (over 200), but it was due to some desserts at a BBQ, alls fair in celebration.
After reading TNT, I have a new tactic for protein shakes. 1 scoop before work out and 1 scoop after. (Vanilla Protein Mix + 1 spoonful of Vanilla Latte On-the-go mix = Delicious Latte flavored Drink!)
I'm really enjoying the break-in work outs. They're short and sweet. I still haven't decided where to move onto next, I'll have to flip through NROL this weekend and see what peaks my interest.
Triathlon season will be winding down in September and then I'll have a few good 5k/10ks before it gets too cold here. Then, its time for half-ironman training. I'd like to choose a program to compliment that.
I've decided to go through with the 'Eternal Beginner Program', so after Break In, I will start with Fat Loss I. Last Break In workouts will be this weekend - either Friday/Sunday or Saturday/Monday. Then, 1 Week Off (i'm going on a mini vacation at the beach for labor day weekend), followed by FLI Tuesday after Labor Day.
Jessie, you are starting out great on your pushups. 27 for your last set!!! You will do great!
Congrats on the 90# squat!
Best of luck to you with your goals.
X2 Awesome. I am like you in the squats. I think I hit 100lb maybe once. I plan on increasing that when I do the next challenge which will hopefully be for strength where this one for me is all about fatloss.
Great numbers on the pushups!!! How many did you do in the initial test?
Holy Cow. I am incredibly sore this morning. I don't think I've felt this sore from a work out since I started NROLFW in January. The only thing I've done differently in the past few days were 1. Push Up Challenge Workouts and 2. Crossfit. And it definately feels like a muscle I used during pushups.
During the initial pushup set, I did 32 pushups. A friend of mine from college has a google spreadsheet set up so everyone can track their progress together and see each other's results. There's about 8 or 9 of us; I'm one of 2 women. Those boys don't know who they're up against. haha.
I'd like to be able to squat my bodyweight. I think that'd be pretty awesome. That's probably a "strength" phase goal.
During the initial pushup set, I did 32 pushups. A friend of mine from college has a google spreadsheet set up so everyone can track their progress together and see each other's results. There's about 8 or 9 of us; I'm one of 2 women. Those boys don't know who they're up against. haha.
I'd like to be able to squat my bodyweight. I think that'd be pretty awesome. That's probably a "strength" phase goal.
hope you kick some serious boy butt!! holy moly tho - no wonder you're sore with the push-ups and the pr on the squat - toss in some of that crossfit craziness and it's a wonder you can walk! lol
i was in the gym earlier than normal the other day and the oly room, which is normally empty, was full of people. i guess we have a crossfit club now. they get together three times a week at 6am and do crossfit style challenges. i talked with the leader and told him that i wasn't there yet fitness-wise, but i couldn't wait to play!
close grip pull down 2 x 15 (50,60)
reverse crunches 2 x 20
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Pushup Challenge 1.2
12, 12, 10, 10, 27 (R:90s)
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I did some light swimming yesterday and that really worked out the soreness in my lats. I couldn't do pull downs @ 60# for both sets though tonight. It's all good - I'm pleased with the Break In, and definately ready to shake things up with FL1.
I'm taking a week off from lifting before starting the next phase. Rest week falls very nicely on a holiday weekend and I'm going down the shore. Sweet! I plan to bring my bike to the beach and do a beach run, and go to kickboxing later this week - just a rest from the weightroom.
8/3/2008
Chest 34
Below Chest 29
Waist at Belly Button 31
Hips 35
Left Thigh 22.25
Upper arm left 11.125
Weight (tanita) 126
Body Fat (tanita scale) 20.5
9/2/2008
Chest 34.5
Below Chest 30.5
Waist at Belly Button 31
Hips 34.25
Left Thigh 21.5
Upper arm left 11
Weight (tanita) 124.5
Body Fat (tanita scale) 20
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Push Up Challenge 2.1
12, 12, 9, 7, 30 (R:60)
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Had a great weekend - ready to get back to work tomorrow and start FL2. Pictures are posted in Monthly Women's Challenge Thread. I cut it kind of close because my camera battery died and I had to recharge it at 11pm. Phew. Just made it.
I see some differences in back and legs. I'd like to see a little more arm and tummy definition. Sometimes I'm not sure if my biceps are there or not. Working on it.
I've been able to track food 5/7 days of the week, and workout logs have been very consistent. I still need to start run/bike/swim once per week. I have 2 races coming up and I don't feel prepared at all. Get butt in gear. I've decided to plan out all weekly workouts on Sunday so I know what's going on for the week.
Weekend was very lax with nutrition. I tried very hard to eat clean and stick to seafood dishes when I could, but I also love ice cream. I did two morning runs on the boardwalk for about an hour, I inserted some HIIT one day, too. Back in action tomorrow.
Deadlift 3 x 15 @ 75
db incline bench press 3 x 15 @ 20
bulgarian split squat 3 x 5 @ 20
lat pull down 3 x 15 @ 50 (mix grip)
romanian DL 3 x 15 @ 75
swiss ball lateral roll 3 x 15
It was nice to work out at 530am. I had the whole gym to myself, no traffic, no waiting for stuff. Romanian DLs were difficult. My grip kept slipping and it irritated my fingers and palms.
Look Like a Goddess: Round 2
Break In - Workout A1
Monday's Run
Recalculation of Proteins/Carbs/Fats
FLI A.1
Linear Mode
