I thought I should start a log of my workouts. Hopefully, both for support and to provide me with some idea of how I am progressing *fingers crossed*.
I suppose I should start with a little about me. I'm a 28 y/o female, who recently fell in love with the outdoors. I love to hunt (both bow and rifle) and am a competitive pistol and 3 gun shooter aka Run And Gun. I also bowl and like to read. However, to be active in the outdoors, one must be in shape and I am not. I was very athletic in high school, but gained the Freshman 15, and have steadily increased from there. While weight loss is my main goal, I want to get back to my weight lifting physique. During the height of my weight lifting days, I could bench 200 lbs, squat 350 lbs, and easily do 10 one-arm pull ups. Now, I can barely bench 50 lbs, squat 100 lbs, and forget doing any pull ups. I started NROLFW this week and am hoping this will get me back on track.
Some of my goals include:
1. Fitting into my hunting pants (short term)
2. Losing 30+ pounds (long term)
3. Getting my heart rate low enough to give blood again (long term)
4. Being able to bench 100 lbs and squat 150 lbs (medium term)
5. Complete NROLFW (short term)
Thanks for stopping by and good luck on your own journey.
Here is my training log from Monday 10 August 2009
sets/reps/weight
Squats: 2/15/50 (this is not counting the weight of the bar because I am not sure if it is 35 or 45 lbs)
Push-Ups: 2/15 (standard)
Seated Row: 2/15/40
Step-Ups: 2/15/20
Prone Jackknife: 2/8
I felt really good after this workout. I haven't sweat so hard in years. I didn't think doing so little was going to raise my heart rate or make me sweat, but boy was I wrong.
Here is my training log from Wednesday 12 August 2009
First off, I thought everyone was crazy for saying how much their legs hurt after completing Workout A. Okay, I was completely wrong. I have barely been able to walk the past two days and I LOVE IT. It makes me feel like I may have actually accomplished something.
sets/reps/weight
Deadlift: 2/15/50 (This is not including the weight of the bar)
Dumbbell Shoulder Press: 2/15/10 (This is 10 pound dumbbell per arm)
Wide Grip Lat Pulldown: 2/15/40
Lunge: 2/15/10 (This is 10 pound dumbbell per arm)
Swiss Ball Crunch: 2/15 (I read the instruction sheet wrong and did 15 instead of 8)
Just need to say that Lunges would have been a lot easier if my legs weren't so sore from Workout A. I can't wait to see what hurts tomorrow. I am really loving this program.
On your deadlift, is that total additional weight? Or the weight for one side? That is, if you were using an olympic bar (45lbs) were you lifing 95lbs or 145lbs total?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
It's official. I finished my first week of weight lifting. What an accomplishment. I haven't hurt this bad since high school and I am so pleased. My legs have finally get hurting, but now the middle of my back (muscles) hurt. I think it was from the dead lift. If it is like my legs, the pain should be done in another day or two. Just in time to start over next week.
Time for a serious question. Is it normal to gain weight (about 2 pounds) when first starting this program? My pants feel tight around my belly and I am up approximately 2 pounds. I have been staying with my calorie allotment, although lunch hasn't been the healthiest. Just curious if anyone else had this problem. I am going to give it another week and then make adjustments as needed. I am hoping it is just water weight and fat turning to muscle. Now, onto today's workout summary.
Stage 1 Workout A:2 (sets/reps/weight)
Squats: 2/15/70 (This is not including the weight of the bar. I need to ask to see how much it weighs. On a side note, I jumped from 50 to 70 by accident. It loaded the bar with what I thought were 25s, did the squats (boy were they hard), and went to remove them and realized they were 35s).
Push-Ups: 2/15 (full push-up)
Seated Row: 2/15/55 (up from 40)
Step-Ups: 2/15/30 (up from 20)
Prone Jackknife: 2/8 (still don't know if I am doing them right. It's not all that hard to do, and I don't feel sore in my core muscles)
Stingo: I don't count the weight of the bar when the exercises require them. I believe I am using the Olympic bars (45 lbs), but I am not entirely sure. I will have to look into that. As for the weight, it is the total weight put on. So 50 lbs would be 2x25 weights. I did move up to the 35 lbs today unintentionally.
Chaddukes: Thanks for the welcome. I am super excited to be starting this program and hope to see results before mid-September.
Can anyone direct me to or make suggestions about which measurements I should be keeping track of? I have done some research, but everyone says something different and before too long I will be measuring in two inches increments all over my body.
1. It's normal to feel swollen the first few weeks on NROLFW. That's how I felt when I began it last year, and it subsided. Your body will readjust to the workouts soon enough.
2. Personally, the only measurements I ever keep track of diligently are my waist (at the narrowest point and at the belly button) and right thigh. I also used the Omron for body fat tracking during NROLFW, though you can actually just stick w/the measurements tracking to see if you're losing fat.
Well, it has been a week since I started NROLFW. I am less sore, but feeling much fatter. The scale has also moved in the upwards direction. I am not liking this and have adjusted my calorie intake as well. My pants seem to fit tighter, but I feel as though I have more energy. Hopefully the scale will start its downward trend soon.
Deadlift: 2/15/50 (This is without the weight of the bar. The bar is officially 45 lbs, so that would be 95lbs total)
Dumbbell Shoulder Press: 2/15/30 (15lbs per arm)
Wide Lat Pulldown: 2/15/27.5 (The machines says the weight is per pulley, so I think 55lbs total)
Lunges: 2/15/30 (15lbs per arm)
Swiss Ball Crunches: 2/8
NYC_Native: Thanks for the reply. I didn't realize I would be gaining (what I consider) a lot of weight starting this program. I knew some weight gain would be expected, but it surprised me just how much.
As for measurements, I am still up in the air about these. I think they would add value and probably make me feel better about myself since I am not losing weight, but I guess I am scared of what the initial measurement would be. I am not sure I am ready to see those numbers written down.
That's a lot of weight to begin squatting with, unless you have prior squatting experience. Not saying your form is off, but if you ARE new to squatting, it would be really beneficial for you to review this thread. It's a bitch to correct squat form if you start learning bad habits at the beginning and need to unlearn them.
If you are experienced at squatting, just ignore the suggestion.
missjane - Thank you for the links. They were very informative, and helped me remember some things I had forgetten. During my high schools years (granted, that's 10 years ago), I lifted weights all the time. I had a coach and attended several sports acceleration camps. Squats were my favorite thing in the world to do. My personal best was just over 300 lbs. Sadly, I suffered a knee injury and was forced to quit lifting weights. My goal is now 125lbs. I still love squats and could do them all day long.
On the other hand, if anyone has any good links for Deadlifts, I would love to see them. I believe I am doing them correctly, but my back hurts. It seems as though I am having muscle spasms, so something isn't right.
And, I highly recommend Starting Strength by Mark Rippetoe for a really indepth look at Squats, Deads, and Pressing. There is also a video of Rippetoe training these lifts and it's excellent, as well.
My hamstrings are incredibly tight. I have been stretching a lot to try to make them feel better, but it isn't working. I hope they will stretch out on their own soon. I completed Workout A:3 today, but lowered the weight on my step-ups. I believe I was sacrificing my form for more weight, so I decided to just to body weight instead. Holy crap, the muscles of my butt hurt so bad while doing them. I definitely got more workout with no weights going slow, then with weights going fast. I think I am going to try this with lunges tomorrow as well.
Exercise NROLFW Stage 1:WorkoutA:3
Squats: 2/12/70 and 2/12/75 (As usual, this is without the weight of the bar. I have found the weight were I am going to be stalled for a while. I managed to do them, but would like to feel better about them before moving on.)
Push-Ups: 2/12 (Regular push-ups. I was able to do 15 regular push-ups but would need to take little min-breaks in the set. I managed to do 2 sets of 12 without having to break in the middle of the set.)
Seated Row: 2/12/70 (I don't like that these jump in 15lbs increments. Every time I want to move up in weight, I have to move 15lbs. I wish there was something better.)
Step-Ups: 2/12/BW (After reading several post and lots of suggestions, I decided to take all weight off and just work on my form. As stated earlier, I got a better workout this way then loading up on weight and not doing them correctly.)
Prone Jackknifes: 2/10 (Wow, what a big difference 8 to 10 makes. I was huffing and puffing trying to complete 10, but I made it).
I must say that I actually look forward to going to the gym. While I sweat like someone who just ran the Boston Marathon, I like pushing myself and watching my slow but steady progress. I wish I would aggressively lift everyday, but I know it would be detrimental.
Last edited by Camazama : 08-19-2009 at 12:51 PM.
Reason: formatting issues
First things first. I need to find an alternative to Deadlifts. They really aggravate my hamstring injury. I am missing part of my hamstring as they took it to reconstruct the ligaments in my knee. Apparently I have been doing the wrong deadlifts (DLs). Instead of regular DLs, I have been doing deficient DLs. This has been very had for my knee and hamstrings. So, if anyone has any suggestions I would greatly appreciate it.
Other than that, I had a great day lifting. I think I can move up in weight again. This was also the first time that my schedule was messed up due to a lot of people being in the gym. My routine got all out of whack and it really messed with my head. I don't know if I can do Thursday workouts if it is going to be that crowded.
I also wanted to let everyone know that I asked about 5lbs for the machines. They were kind enough to tell me they hide them and then got one out for me. Why do you hide them?
Deadlift: 2/3/20 (My hamstring was so painful I couldn't do them at all. I couldn't even lift the bar).
Dumbbell Shoulder Press: 2/12/30 (2x15lbs. I can go up in weight as these are getting easier.)
Wide Grip Lat Pulldown: 2/12/60 (Having found the 5lbs weights for the machine, I can go at a better pace.)
Lunge: 2/12/BW (I am working solely on form and keeping my heart rate down. I will start adding weight again in the near future. Form before impressive weight...must keep telling myself that)
I figure I should post a little bit more about me and my journey to weight lifting and weight loss.
Where you call "home": North Dakota, usually enjoying the outdoors
Age: 28
Height: 5'5"
Current Weight: 175
Goal Weight/Weight Range: 135-145
History with weight, body image issues, etc.: Well, I was the very athletic one in high school. I played every sport known to woman-kind. Unfortunately, I suffered a severe knee injury my freshman year in high school. Someone 7th grade set the hurdle backwards and I had a catastrophic failure of my knee. I still remained active until my junior year in college when I stopped doing much of anything. I gained a lot of weight and have not been able to loss it.
Any "Weight Milestones": Yes!! First, I want to see the scale get below 165 and stay there for a week. I have broken my goals into 5 pound increments, so it doesn't become so overwhelming. I would like to reach my ultimate goal of 135-145 sometime for I die.
Current Exercise Regiment: I have started the New Rules of Lifting for Women and LOVE IT. I now look forward to going to the gym.
Any "Exercise Milestones/Goals": I would like to be able to do a pull-up. Bench press 75lbs and squat 150lbs.
Any life tidbits:I am the proud mother of 3 fur-babies (2 Maine-coons, and 1 Abyssinian). I work in front of a computer for approximately 8-10 hours a day. I enjoy competitive shooting sports and reading. I hold two degrees and am currently working on my third.
Medical History: I have had 13 knee surgeries (3 ACL replacements, 2 MCL replacements, menicus repair, and multiple scopes). I have had 1 shoulder repair (harpoons to tighten the muscles back up). I also have a rare brain condition. It thinks it has a tumor and acts as such without actually having one. I have a duel shunt in my head and am missing the part of the back of my skull which has been replaced with wire mesh.
Before anyone asks, yes I have been medically cleared to lift and do any other physical activity you can think of. Actually, with all my spare parts, I am probably in better condition to lift than most. I really have to concentrate on my form, but that's my biggest limitation. Lifting is wonderful for getting my strength back and making me less prone to have further injuries. I don't let my medical conditions limit me in any way, shape or form. If you saw me on the street, you would never suspect I had anything wrong. Most people have no idea and I like to keep it that way. I am a normal young adult who wants to get back into shape and live life to the fullest.
Well, this weekend was an okay weekend for weight gain, eating, and exercise. I only gained 0.6 pounds, which I am telling myself is water-weight. I managed to exercise by riding a bike and walking. I managed to eat relative well, and if I needed to snack I had fruit. Overall, I am impressed. I hope this can continue.
Stage 1: Workout A:4 (sets/reps/weight)
Squats: 2/12/80 (weight without the bar)
Push-Ups: 2/12 (standard)
Seated Row: 2/12/70
Step-Ups: 2/12/10
Prone Jackknife: 2/10
My routine was messed up again by too many people in the gym. I don’t feel I get as good as workout when things have to be switched around as when I go in order. Also, I was forced to use a different machine for Seated Row. Holy crap, I could barely pull the 70lbs on this machine yet it is easy on the machine I originally use. I thought 70lbs was 70lbs. Something fishy is going on here.
The cable machines lie. What you think is 70# on one is not 70# on another. Sometimes they don't even list pounds, just numbers 1-20 or so. Those might be 10 lb jumps or they might be 12 pound jumps. If you are interested, there have been threads on this phenomenon. Bottom line, don't sweat it. Just use enough plates in the stack to be challenging for the number of reps. If you want to make a note in your log that you used the hard station vs. the easy/normal station then you can do that so that when you look back you know what you were actually doing.
Wide Grip Lat Pulldown: 2/12/27.5+2 (The +2 are the little plates you can set on top of the machine. I don’t know there exact weight)
Lunge: 2/12/5
Swiss Ball Crunch: 2/10
Let me set the stage for an interesting encounter I had yesterday. I was at the gym, slowly going through my DLs. After previously learning I didn’t have the bar at the correct height, I modified it this time to sit on two steps. So, there I am, slowly doing DLs when an over-zealous young man comes up to me. After I finish my first set, he kindly tells me I am doing my DLs all wrong. The bar needs to be on the floor, and I shouldn’t be bending my knees at all. It is all from the hips and back. The bar needs to be ‘dead’ on the floor, you bend at your waist (not your knees) and pull the bar up to your waist. To return, simply bend at the waist down. Your knees need to be locked, otherwise it’s not a DL. I looked at him in surprise (and probably horror), and said I didn’t think that’s how they were done. His next sentence shocked me. Apparently he is training to be a personal trainer and this is what his instructor says and what his book says. I thanked him for his time, and properly went back to doing them the way I was before. He shook his head and said I would never see results that way and it wouldn’t be my fault. I wanted to tell him I wouldn’t see a herniated disc this way either. It was a messed up encounter.
Squats: 3/10/80 (Again this weight is without the bar. I am beginning to be able to sink lower into my squats, which I didn't think I would be able to do. I think I will stay at this weight to see if I can get low enough for a true squat)
Push-Ups: 3/10 (Wow, the last three on the final set were tough. I didn't think the increase would be that hard, but it was)
Seated Row: 3/10/70+1 (The +1 is the added little weight bar I put on the machine. I'm not sure exactly what it weighs, so this is a good way to keep track)
Step-Ups: 3/10/10 (I think I may be ready to move up to 15lbs. I have finally gotten my heart rate lower and am doing the correctly now)
Prone Jackknife: 3/12 (All I can say is OUCH)
I am still excited to go to the gym and look forward to going. I hope I can keep the momentum up.
Dumbbell Shoulder Press: 3/10/25 (25lbs per arm for a total of 50. I found it much easier to keep track this way.)
Wide Grip Lat Pulldown: 3/10/27.5+3 (The +3 are the little plates you can set on top of the machine. I don’t know there exact weight)
Lunge: 3/10/10
Swiss Ball Crunch: 3/12
Overall, a very good workout for me. I really pushed myself of the shoulder press. Not that I wanted too, but someone made off with the 20lbs dumbbells. Who needs to steal 20lbs dumbbells, and how does one go about stealing them?
I am a little disappointed that I can't see any change in myself since starting. This is week 4 and I can see no noticeable change. The weight has started to decrease, but I still look the same (I think). I have more energy, which is good, but would like to see some physical changes. I know these things take time, but patience was never my strong suit. I continue to look forward to lifting, so that is a very good thing.
Today was not a good lifting day for me. I felt really tired and struggled all the way through it. I probably shouldn't have lifted but I needed to get my workout in. Hopefully I will feel better tomorrow.
NRoLFW Stage 1: Workout A: 6 (sets/reps/wt)
Squats: 3/10/80 (Weight without the bar)
Push-Ups: 3/10 (These are getting easy for me. I think I may have to search for new variations to spice them up)
Seated Row: 3/10/70+2 (The +2 are the little weight bar you can add on yourself. I think they weigh 5lbs. I picked up the 5lbs plate and one of those and they felt the same)
Step-Ups: 3/10/15 (I have graduated to a dumbbell instead of a plate. I am so proud of myself. I think the next hurdle is raising the step)
Its good that even though you didn't feel like it you pushed through and did it. I feel that this will benefit you in the long run. I did the same thing today.
Its good that even though you didn't feel like it you pushed through and did it. I feel that this will benefit you in the long run. I did the same thing today.
It didn't feel good at the time, but I am hoping it benefits me. I know that if I missed, even once, the chances of me continually missing significantly increase. I just have to stick to my schedule no matter what.
Quote:
Originally Posted by realcdn
We all have the occasional workout where we don't feel like doing the workout, but it's sometimes better to struggle through anyway.
Oh, and on the push-ups, you can raise your feet on a bench (or a ball) and do your push-ups that way.
This occasional workout struggling has been constant this week. I feel like I am working out after eating tons of junk food and drinking copious amounts of alcohol. I don't know what it is. I think it may be lack of water. I am going to try to increase my water intake next week.
NRoLFW Stage 1: Workout B:6 (set/reps/wt)
Deadlift: 3/10/20 (Yay!! I actually added weight. I took my time and concentrated on form. I still dislike them, but they are getting better)
Dumbbell Shoulder Press: 3/10/25 (This is 25lbs per arm. I am hoping to make 30lbs by the end of Stage 1)
Wide-Grip Lat Pulldown: 3/10/35 (The weight machine does this per arm, so it would be 70lbs)
Lunge: 3/10/15 (Lunges are getting better. I feel more comfortable. Now to work on adding weight)
Swiss Ball Crunch: 3/12 (I tried putting my hands above my head and doing them. I can feel it in my abs today. Great feeling.)
Way to stick with it! I am drinking coffee and trying to motivate myself to do some intervals. I also have read that in most women it takes about 8 weeks into a program to see visible results. It was that way for me when I was following the Chalean Extreme program-8 weeks out dropped a few lbs but definition was showing and clothes were looser. Hang in there!
Squat: 3/8/90 (Weight w/o bar. I got tired and almost fell over. It was kinda funny. Anyway, there is now a gentleman who 'spots' me while doing squats. He is very impressed with my form and impressed with the amount of weight. I wish I could sink lower into the squat, but my knee screams in protest. Doesn't matter is it no weight or 90lbs. Knee just won't let me get any lower)
Push-Up: 3/8 (Holy crap. These push-ups are getting harder than the first 15. I think it may have to do with the weight from the seated row. I just shake doing the last set and it shouldn't be that hard).
Seated Row: 3/8/85 (I was rowing as much as the big beefy guy next to me today. He looked over, saw my weight, and then upped his significantly. Too bad he lost all form and was cursing by the time he finished.)
Step-Up: 3/8/15 (I am feeling more comfortable with these. Maybe soon my butt with look better in my jeans)
Prone Jackknife: 3/15 (Can I just say these were designed simply for torture. By the time I am done with them, I am huffing and puffing and trying to blow someone's house down. I also look like I just got out of the shower.)
I am getting to the end of Stage 1 and was wondering about the AMRAP. I am trying to figure out if I should take a break before I do the AMRAP or after. Kind of wondering what others had done.
Gunning For A New Me
Stage 1 Workout A:1
Linear Mode
