Finally have the courage to make a training log here. I adore this forum and have been lurking since mid January when I started NROL4W. I checked out the NROL4W forum about once a week to check on questions people had asked along the way. I have officially finished the program last month (skipped stage 6) and am ready for the original NROL.
2 1/2 years ago I started my transformation from 182 lbs. I used the sparkpeople website to log my food/exercise and was even featured as a success story on the site. After I lost the weight I rejoined the gym and worked out 3 times a week doing weight machines and cardio. For about a year I didn't lose any weight or feel like my body was changed. I was at the bookstore and found a copy of NROL4W and was glad I did.
I am glad to be part of the 2nd women's challenge!! I may write more later, but will def. post up my first log as I did my first NROL yesterday.
So my plan for NROL is as follows:
Weeks 1-6: Fat Loss I
Week 7: Off
Week 8-13: Fat Loss II
Week 14: Off
Week 15-22: Hypertrophy I
... and that's all I'll plan for now. Things may vary depending on exams I have to take. I have one more semester left at UMASS where I attend, can't wait to be all finished! I have a full schedule (15 credits) as a commuter, and will probably take up a part time job soon, so things will be busy.
Fat Loss 1 | A | Workout 1
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Warmups
3 Sets of 15 with Supersets
Squat - (74#/10)(74/10)(64/12) ... including weight of oly bar as 44#
Cable Seated Row - (40/15)(40/15)(42.5/15)
Supine Hip Extension - 15x3
DB Push Press - (8/15)(8/15)(10/14)
Rotational Lunge - (8/15)(8/15)(8/15) ... was doing the wrong lunge variations (doing side bends)
SB Crunch - 15x3
Finished with 15min of HIIT (3min warmup,1hard 2easy alternate,3cooldown)
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Just realized that I probably need to invest in better shoes for the gym. I currently have a pair of Asics which I bought late last year with the intention of wearing them for running. I was looking into Nike Free's and will look at them in person next time I am at the mall, and find my size so I can order cheap online
Just realized that I probably need to invest in better shoes for the gym. I currently have a pair of Asics which I bought late last year with the intention of wearing them for running. I was looking into Nike Free's and will look at them in person next time I am at the mall, and find my size so I can order cheap online
Good luck with that.
Please share if you do because I've not found them cheap online.
I call this an alright day, I find it difficult to get my protein numbers higher than this, I have a protein shake after each workout. My calories are a bit low too, I aim for 1900 on workout days and 1700 on non workout days. Friday nights and Saturday is always crazy cause my fiance and I only get to spend this time together so usually go out to eat a couple times. Good news is, in January I will be moving in with him so we can save eating out for special events, instead of 2-3 times a week. I also find it difficult with food since I live at home with my parents and have 2 younger brothers. My family has made a good adjustment to healthier eating, but still not to where I want to be. For example last night for dinner we had spaghetti, perogies, and rolls (carb overload!). But good news again I will be on my own with my fiance in January so we can cook together! hehehe I am getting him started in NROL when I move in...
Fat Loss 1 | B | Workout 1
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Warmups
3 Sets of 15 with Supersets
Deadlift - (94#/7)(94/8)(64/15) ... I am very careful with weights b/c my lower back is vulnerable. This was admittedly the first time I did deadlifts with the oly bar (in NROL4W I used the preset barbells that were like 4') it was exciting, and will work on these.
DB Incline BP - (15/15)(15/15)(20/12)
Bulgarian Split Squat - BWx(15/12/12)xeachleg ... wow forgot how much these 'effin hurt.
Mixed-grip Lat Pulldown - (50/15)(50/15)(52.5/15)
Romanian DL - (40/15)(40/15)(40/15)
SB Lateral Roll - 15x3 ... felt a bit strange doing these so will look up the form again.
too tired to do HIIT, my goal is to do HIIT twice a week anyways.
Since I haven't had time to log I'm combining my last two workouts.
Fat Loss 1 | A | Workout 2
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Warmups
3 Sets of 15 with Supersets
Squat - (60/15)(64/16)(64/15)
Cable Seated Row - (42.5/15)(45/15)(45/7,42.5/8)
Supine Hip Extension - 15x3
DB Push Press - (8/15)(10/15)(10/15)
Rotational Lunge - (8/15)(8/15)(8/15)
SB Crunch - 15x3 ... did first and last rep with hand overhead
Finished with 15min of HIIT
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Fat Loss 1 | B | Workout 2
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Warmups
3 Sets of 15 with Supersets
Deadlift - (54#/7)(54/8)(64/15)
DB Incline BP - (15/15)(20/10)(20/8,15/7)
Bulgarian Split Squat - BWx(12/15/15)xeachleg
Mixed-grip Lat Pulldown - (52.5/15)(55/15)(60/14)
Romanian DL - (50/15)(50/15)(50/15) ... ROM wasn't as good as with 40# but could still feel it.
SB Lateral Roll - 15x3
15min of HIIT
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I would like to start doing HIIT on the treadmill, but not sure how to go about doing it, I'll try just going from a run to walk tomorrow to see how it goes.
Just popping in to wish you luck in the challenge. I read your transformation, Awesome! Its inspiring to see your change and you have kept it off. Are you going for lower BF% or gaining LBM, or both?
Vanessa, when I first looked at your photos, I thought, "oh no, she gained" but then I realized that you posted your Oct ones first and the Aug ones second. DOH! You've made some great progress. I hope you'll be able to post more. Keep up the great work.
Just popping in to wish you luck in the challenge. I read your transformation, Awesome! Its inspiring to see your change and you have kept it off. Are you going for lower BF% or gaining LBM, or both?
Thank You! I'm going for lowering BF% more than gaining muscle, even though I dont really have a clear plan with what I want. Early next year I'm going to get strict with my foods and really focus on lowering my BF% now I'm just having fun with the program
Vanessa, when I first looked at your photos, I thought, "oh no, she gained" but then I realized that you posted your Oct ones first and the Aug ones second. DOH! You've made some great progress. I hope you'll be able to post more. Keep up the great work.
Didn't realize I had it backwards from the "conventional" way of posting before and afters. But thanks for noticing my progress it's always nice hearing comments cause when you look at pictures of yourself you don't really notice much.
Wow it's been awhile since I checked this thread, I really should at least pop in once in awhile, lol. Well I finished Fat Loss I and today finished Fat Loss II. I am really loving the Fat Loss and want to do III next, and then do Hypertrophy I, guess I will think about that during my rest week.
I think I'll post my progress pictures just to keep them all here too.
The first one is after month 1 and the second is one is month 2. I will post my new measurements sometime next week.
School is going well, I have a countdown going and have 2 months 9 days until I am done and graduate! This past week was the craziest ever, and this week I have a 30 minute presentation to give, bleh. I have also been busy with wedding planning We booked our reception and ceremony place, so things are getting done, The date is 09/26/09!
Did I miss the deadline I checked this post a couple days ago and saw no deadline in the first post so figured I had a couple days at least. Sorry! I guess I will post them anyways...
Aug ---> Nov
Weight = 127lbs (-3 lbs)
Height = 5'4"
Bust = 35.25"
R Upper Arm = 10.5" (-0.25")
Ribcage = 29" (-0.5")
Waist = 27.75" (-0..75")
Navel = 32.75" (-0.25")
Hips = 36.5"
R Thigh = 18.5"
R Calf = 12"
Neck = 12.5"
Shoulders = 39.25" (-0.25")
Updates
I pulled something in my lower back mid-October which got inflamed, so was out of the gym for almost two weeks. Then this past week my gym membership ended and I am trying to decide what to do. I am moving across the state in early January so the only choice is to prepay for 15 visits, but not sure if I have the money since I am starting to save for the Holidays. If I don't rejoin the gym then I will try to do some things at home that I can.
Vanessa, while you are no longer in the challenge, I just wanted to tell you that your progress clearly shows in your photos.
Post more so we can get to know you better.
Sorry about the challenges you are facing. However, don't let that derail your progress. Do try some working out at home. I've been doing that for approx 2 months (just because I couldn't face going to the gym). You can get up to some challenging workouts at home. Good luck to you.
__________________ Just because your mother thinks you're special doesn't mean I do
Vanessa, while you are no longer in the challenge, I just wanted to tell you that your progress clearly shows in your photos.
Post more so we can get to know you better.
Sorry about the challenges you are facing. However, don't let that derail your progress. Do try some working out at home. I've been doing that for approx 2 months (just because I couldn't face going to the gym). You can get up to some challenging workouts at home. Good luck to you.
Thanks for your reply, I am actually quite surprised how well NROL was working, seemed to be faster results then with NROL4W, probably because the fat loss programs came first rather then last. I just couldn't do at home workouts. Being used to the gym, just made it difficult to get motivated enough.
But the good news is I rejoined the gym, this time with my fiance, his name is John. He wants to turn from an avid runner to a strength training fan like me. I am restarting NROL with him. We went to the new gym on Tuesday, and I was sort of sad since I really enjoyed my old gym so will take some adjusting. I knew all the people and I was sort of nervous being in a new place. We got a 2 yr contract so will get to know this new place very well.
Anyways, when we went on Tuesday, we just fooled around with some nautilus equipment since John never really did any strength training before. They have 2 squat racks, which is strange because the place is about 10x bigger then my old gym that also had 2 racks. I'm sure I'll be spending some time waiting to use them. I did a set of squats, and then we did some free weight exercises. The next day my thighs have major DOMS and even today are still quite sore. This is what I get for not doing anything for awhile, lol.
I figure with John we'll do the same programs together [starting with the break-in], but alternate who is doing workout A and B, that way it won't be so strange seeing a couple doing the same thing. We both have the same goals of lowering body fat and gaining muscle.
I figure with John we'll do the same programs together [starting with the break-in], but alternate who is doing workout A and B, that way it won't be so strange seeing a couple doing the same thing. We both have the same goals of lowering body fat and gaining muscle.
Funny you should mention this. I tried to get my boyfriend to do the NROL workouts with me last year; he didn't because he thought it would look funny. To me, I see people working out together all the time doing the same things.
Anyway, I reallly just wanted to pop in and say welcome to the challenge and subscribe to your log--I think we have the same bikini, or at least they're very similar and very blue!
I figure with John we'll do the same programs together [starting with the break-in], but alternate who is doing workout A and B, that way it won't be so strange seeing a couple doing the same thing. We both have the same goals of lowering body fat and gaining muscle.
Hi back.
I would have thought it would be easier to do the same workout -- doesn't NROL have alternating or supersets -- but alternating the exercises. That way you'd have the next station available. That wouldn't look strange to me.
You are going to log more (nudge)?
__________________ Just because your mother thinks you're special doesn't mean I do
congrats on having an involved fiance - it will make the journey that much more fun! and hopefully you'll grow to like your new gym as well as the old!
btw - where are you in ma? i'm in maine, but grew up in haverhill.
On My Way To Me
I checked this post a couple days ago and saw no deadline in the first post so figured I had a couple days at least. Sorry! I guess I will post them anyways...
! I have always like your log title.
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