Background:
I'm really only good at sports that involve doing something in a straight line... running, swimming, cycling, etc. So, weights are still pretty new to me.
I started to lift weights in 2008 having read that it was a good way to retain bone density and the only way I'd ever change my body's composition. I'm a small framed 5'10" of around 150 lbs and 32% body fat.
I started NROLFW in October 2008, and while my body fat hasn't really budged, I can lift heavier weights, and my husband says he can see a difference in my upper body. I do struggle to stay motivated, though, as I really can't see any difference. I'm hoping the challenge will help me to stay motivated and to help me keep my exptectations realistic.
I'm starting this log a little early so I can start getting in the habit of keeping it.
Front Squat/ Push Press: (I substitute leg and shoulder presses for this one, as my gym doesn't have a barbell... I know it's not a perfect substitution, but it's something)
Leg Press: (yes, it's on an awful machine)
Set 1: Plate 10
Set 2: Plate 10
Shoulder Press:
Set 1: set of 10 kg dumbells (DB)
Set 2: set of 10 kg DB Step-up: Set 1: set of 15 kg DB
Set 2: 4r 15 kg DB, 6r 12.5kg DB Dumbell 1 point row:
Set 1: set of 8kg dumbells
Set 2: 8kg DBs Static Lunge, Rear Foot Elevated: Set 1: set of 15kg DB
Set 2: set of 15kg DB Pushup: Set 1: 45 degrees
Set 2: 45 degrees Plank: Set 1: 60s @ 45 degrees
Set 2: 60s @ 45 degrees Cable Horiz Wood Chop:
Set 1: plate 3
Set 2: plate 3
Plus I did a bit of cardio to warm up and to kill time while equipment I needed was in use.
It's hard to believe I'm nearly at the end of Stage 2. I may spend an extra week here, just because the first set of workouts, I'm often just trying to get my form right and not challenging myself as much as I can once i master the exercise. I struggle to balance with some of the lunges, but each time, they get easier.
Welcome aboard!
The challenge will be fun, and a good way to stay consistent for at least 6 months of the year. Im from the UK too, in Devon, which part are you from?
Today: I'm up to 70kg, which is new. I'm a little surprised. I think I might just be bloaty, and if I'm not, at least my fat percentage is still at 33% which means I gained more muscle than pudge!
Exercise:
I went to a 45 minute spinning class. I tried to watch my heart rate, adding in a little more recovery than the instructor was offering. This particular class seemed to be much more endurance- oriented than interval- (it started w a 13 minute climb).
It's hard to believe I'm nearly at the end of Stage 2. I may spend an extra week here, just because the first set of workouts, I'm often just trying to get my form right and not challenging myself as much as I can once i master the exercise. I struggle to balance with some of the lunges, but each time, they get easier.
In case you were like me when I went through the book - Stage 2 comes back as Stage 4, so you'll see these exercises again. It's a good idea to get used to logging before the challenge as well. Welcome!
Nutrition:
I went out to dinner last night with some friends, so my food counts for dinner are all estimates that I've made using this portion size guide and my nutrition tracking site.
These cheese plate was worth it, but I should have shared more of it!
2294 cals, 162g protein - at the top of the range for a workout day
Workout: Stage II, Workout 4B For a number of reasons, my workout was cut short. I'm going to spend an extra week at stage 2 to make up for this and another day cut short earlier in the stage. Besides, that would mean I'd start Stage 3 at New Year! I'm also going to try to squeeze in a pilates DVD or a run on Christmas, but they key word there is "try", as it is a holiday.
Wide Grip Deadlift from Box
(I do this with a cable machine and a step because of my lack of barbell- it's not perfect, but it seems to get the job done.)
Set 1: Plate 14
Set 2: Plate 14 - this is the last plate on the machine Bulgarian Split Squat Set 1: a 17.5 kg dumbell (DB) (+2.5 kg from 3B)
Set 2: 20 kg DB (+5kg from 3B) Underhand Grip Lat Pulldown Set 1: Plate 10 (challenging. @11 my form suffers)
Set 2: Plate 10 Reverse Lunge from Box w Forward Reach Set 1: 2 10 kg DBs
Set 2: 2 12.5kg DBs (+5kg from 3B) Dumbell Prone Cuban Snatch:
Set 1: 2 7.5kg DB (+0.5kg from 3B)
Set 2: 2 6kg DB
*I do set 1 w more to challenge myself in the initial lift, but the second set is to challenge myself when you lift the DB even farther Swiss Ball Crunch - skipped
Set 1:
Set 2: Reverse Crunch - skipped
Set 1:
Set 2: Prone Cobra - skipped
Set 1:
Set 2: Intervals - skipped
Nutrition:
Today definitely won't be one to go down in my list of good days. I'm around 2000 cal now and I'm probably around 100g protein.
Workout:
I Went down to the gym with intentions to do another week at stage 2. I've been really feeling unmotivated towards working out all day, but I decided that I might as well start a workout and see if I feel more into it, as such is usually the case.
Not today. I just wanted to go home the whole time, which is weird, because upping my weights usually encourages me. So, I did a little and caved in, as maybe I just need an extra day off. I'd be a bit more worried if this were the case more often.
Front Squat/ Push Press: (I substitute leg and shoulder presses for this one, as my gym doesn't have a barbell... I know it's not a perfect substitution, but it's something)
Leg Press: (yes, it's on an awful machine)
Set 1: Plate 12 (+1 plate from last workout)
Set 2: Plate 12
Shoulder Press:
Set 1: set of 10 kg DB
Set 2: set of 10 kg DB
Static Lunge, Rear Foot Elevated: Set 1: set of 17.5kg DB (+5kg total from last workout) Pushup: Set 1: 45 degrees
....and then i wimped out.
Some days you just can't find it within yourself. I can usually talk myself into cardio once I get started, but when you don't have it for the lifting, you can't always force it. I figure it's the body telling you it just isn't in the mood. The good thing is that the next workout (for me) usually turns out to be a great one.
Sunday, 28 December:
I've been a bit lazy and unmotivated since my workout on the 24th. I'm struggling to keep with it, and I'm so glad for the challenge coming up. I thought maybe I was just getting tired, but really, I think I'm bummed because I started New Rules at 67 kg and 33% fat at the beginning of October and two months later, I'm 70lkg at 35% body fat - according to my bathroom scale. To be fair, I was stuck at 68kg and 33%ish for a good bit of this month, so this is all likely a combination of my change in birth control pill and the fact that I was a bit out of whack because I tooka pill a day late in November. I'm very sensitive to it.
Anyway, in my loopy, hormone-charged (aka: fun!) state, I can recognize that I probably haven't raised my fat percentage, but gosh, I though I'd see something budge by now. My arms seem to look more muscle-y, but according to the bioelectric impedance on my scale, I've made no progress at all.
Maybe I should put the stupid thing away as a New Year's resolution.
I do know that my nutrition is my downfall. Weekends are always harder, and need to work on being at a small deficit on all my days.
Anyway, enough moaning... on with today!
Nutrition: 1916 cals, 153g protein - this doesn't include a bite of my husband's Christmas cake.
Workout: Stage II, Workout B- an extra round, because i had to cut it short last time.
Wide Grip Deadlift from Box
(I do this with a cable machine and a step because of my lack of barbell- it's not perfect, but it seems to get the job done.)
Set 1: Plate 14
Set 2: Plate 14 - this is the last plate on the machine Bulgarian Split Squat Set 1: a 20 kg dumbell (DB)
Set 2: 22.5 kg DB (+5kg from 4B) Underhand Grip Lat Pulldown Set 1: Plate 10
Set 2: Plate 10 - 6 reps, Plate 9 - 4 Reps. Reverse Lunge from Box w Forward Reach
Set 1: 2 12.5 kg DBs - i may not be lunging deeply enough w this weight
Set 2: 2 12.5kg DBs Dumbell Prone Cuban Snatch:
Set 1: 2 6kg DB
Set 2: 2 6kg DB Swiss Ball Crunch -
Set 1: 60s
Set 2: 60s Reverse Crunch
Set 1: 10
Set 2: 10 Prone Cobra
Set 1: 90s Intervals -
11.5 km.h @1 - 6.0km/h @1
11.5 km.h @1 - 6.0km/h @1
13 km/h @0 - 6.0km/h @0
13.5 km/h @0 - 6.0km/h @0
13.6 km/h @0 - 6.0km/h @0 (HR max: 173, low 130)
Monday, 29 December: Today was my husband's birthday, and as part of his present, I took him out for Turkish food.
Workout:
None. I got stuck at work late and had to hurry to dinner.
Nutrition: I could try to figure out the impact of dinner out, but it's already done. Regardless, I made excellent choices! I had a big, spiced tuna steak with a salad and a bit of fish as an appetizer. I was going to skip dessert until my husband gave me some big eyes and said he didn't want to have dessert alone; even then, I ordered ginger sorbet. It was a meal I enjoyed thoroughly that I think was also pretty good for me. I did have a little more wine than I should have, but relatively speaking, that doesn't seem so bad.
Other: Got back on the scale to see 69kg and 33% fat, which restores my faith a bit. At least with this reading, I've gained muscle!, which means I have made progress.
Yes, I have to do that myself. Congrats on getting your pictures up. How you look is all relative, as I'd love to be at your stage. Best of luck in the upcoming challenge!
Just popping by to spread some good wishes for the New Year. May the new year bring with it some of what you wish for.
Yes, I have to do that myself. Congrats on getting your pictures up. How you look is all relative, as I'd love to be at your stage. Best of luck in the upcoming challenge!
Just popping by to spread some good wishes for the New Year. May the new year bring with it some of what you wish for.
The thing I keep reminding myself is that I didn't become unfit/ out of shape overnight, so changing is going to take a bit of time too. Fortunately, I'm in very good company!
Today I started Stage III of NROLFW. I've read many posts elaborating on the pain of the body weight matrix, and even so, OMG, I had no idea! I finshed the first set and was thrilled to rest! On the second go, I had to do regular squats for ten of the jumping squats. I just couldn't get myself off the ground! WOW.
The first go of any workout isn't always the most challenging because I'm trying to figure out the exercises, but I think I did OK here. I need to make more progress on my planks, though. I was horrified to see 3 sets of 90 s planks when I was struggling with 2 sets of 60! I think I might break out the pilates DVDs on the non lifting days to try to help me catch up my core strength.
Nutrition: was good today: 2021 cals Fat - 34.5% (77 grams) Protein - 29.0% (146 grams) Carbohydrates - 36.6% (185 grams) Alcohol - 0.0% Other - 0.0%
Hey, just subbing to your log! I've enjoyed reading your progress so far in NROL4W. I like the little caveat that you give with each "leg press" exercise--what's important is that you can make it work for you, so you seem to be getting the job done. Good luck in the challenge!
Hey, just subbing to your log! I've enjoyed reading your progress so far in NROL4W. I like the little caveat that you give with each "leg press" exercise--what's important is that you can make it work for you, so you seem to be getting the job done. Good luck in the challenge!
Ha! Well, I feel like I've got to post my disclaimer! I've reviewed lots of other people's logs to see what they're lifting, and sometimes it has encouraged me to bump my weights up just a bit more! I don't want to misrepresent what I'm doing.
Thanks for your well wishes! I'm so looking forward to seeing all of our successes!
Today was not my finest day. I put my spin class in the calendar for 12:30 instead of 12, so I got there to find the class half finished. I joined regardless, and after staying a little late, I probably got in about half a class. My hamstrings were so sore after the body weight matrix last night that I was happy to get warmed up.
Nutrition:
My attempt at a protein-high vegetarian lunch backfired. Too many calories!
2265 calories Fat - 30.4% (77 grams) Protein - 18.7% (106 grams) Carbohydrates - 41.4% (234 grams) Alcohol - 5.7% (19 grams) (had a glass of wine while out after work) Other - 3.8% (what the heck is other?!)
I don't know if it was the workout last night, but I have been in hungry mode all day. I felt a lot like this:
That's a good question - fiber maybe? I know that FitDay does some freaky thing with the fiber (reducing the carbs) so it never adds up to 100%. I got used to and and don't really worry about it.
Saturday, 3 January: Another day I wouldn't declare a good one. I was still really sore from my last workout, so I took an extra day. Unfortunately, I didn't eat well; although I did do a lot of walking. )
Nutrition: 2303 Cals (I should eat 2000 max on non lifting days and i am aiming to be at a deficit. Fat - 38.3% (98 grams) Protein - 20.9% (120 grams) Carbohydrates - 34.4% (197 grams) Alcohol - 6.5% (21 grams) Other - 0.0%
Sunday, 4 January:Nutrition:1941 cals Fat - 40.6% (88 grams) Protein - 28.1% (136 grams) Carbohydrates - 30.1% (146 grams) Alcohol - 0.0% Other - 1.3% Workout: My first go at Stage 3, Workout B. The back extension alternate exercise was the prone cobra, but that's already in this workout. which seemed a little excessive. I'm going to try to do back extensions at my office's gym tomorrow.
Hey I love your graphs for your workout's and food trackers. Where'd you find your formats?
For Workouts:
I found it off of Cassandra Forsythe's blog... specifically off this entry
which links to a page on the website/ blog of Maggie Wang.
So, Maggie is the one to be credited with the worksheets. What I do is add a filter in, filter by date and header, and then copy and paste my workout into MS paint to make it into a picture. It sounds time consuming, but it's pretty quick.
For Food: I've been using this: http://caloriecount.about.com/
Track food in the food log and then use the analysis option to see the graph with breakdown by carb, protein, fat, etc.
Franc v Pudge: A Training Log
Best of luck in the upcoming challenge!
Fat - 34.5% (77 grams)
Protein - 29.0% (146 grams)
Carbohydrates - 36.6% (185 grams)
Alcohol - 0.0% 
Other - 0.0%
Linear Mode
