Well, here it goes. I am very new to this site, so beginning a training log so soon was not exactly in my plan, until I came across a cool Fall challenge I could participate in, so here I go, ready or not!
Back in February, I began a walk/jog program and over the course of 5 months or so, lost 25 pounds. I also did some circuit training, usually to the tune of Jillian Michaels and I watched my eating very closely, using Sparkpeople.com to track my nutrients. In July and August, summer classes and stress related eating caused me to gain back 10 of those pounds, which has been frustrating, but I've been thinking and planning for a couple of weeks now and I am ready to continue on this journey!
Today I began the NROLFW program, and it went decently well. I'm going to go ahead and record everything, and I might come back and post some more info later.
First of all, I started with goblet squats because I didn't see a squat rack and I wasn't sure if I could squat the 45lb bar. I work out in my apartment gym (tiny) and one other guy was in there with me. He was very friendly and I got to ask him a few questions. Basically he set me up so that next time I can use a bar for my squats- it's kind of complicated what he told me to do, basically I'll be using non-squat racks as a squat rack. I'm not sure what everything is called.
Anyway, the push ups were the most disheartening part. Back in June I completed the 30 day shred and my push ups were getting fairly decent, so I was hoping to be able to do incline push ups off the bench, but NO WAY JOSE. I could only pump out 10 "girl" push ups. Very frustrating, but hey, it's where I'm at. I can only move forward.
The step ups were an interesting venture, because I got nervous and started doing a set only on the right leg, so then I had to do one on the left. And then I felt compelled to do another set the correct way for I have no idea why.
But anyway, very eventful first workout for me, I guess, and hopefully the next one will run more smoothly!
Last edited by Fitvision : 08-31-2009 at 08:40 PM.
Hi, Welcome to the challenge. The pushups will come back to you, but Im really impressed you could do the jack knife pushups, I always wobble like mad when I do them!
Hi! Welcome! Pushups are hard, but it's only your first day on NROL4W. If the bench is too low, you can try pushups from the bar of the smith machine, if your gym has one, and you can move the bar to whatever height works for you. (By the way, this is the only thing you should use a smith machine for.) I think there are posts about this somewhere on this forum.... Good luck!
Good tip to build your push ups back quickly. Start each set with full push ups, do as many as possible (even if it's only one or half of one) and then finish the set out with kneeling push ups. You'll get to the full rep count with full's much quicker than if you wait till you can do the whole lot.
Thanks for all of the push up advice! I didn't see a smith machine in my gym (it's TINY), but there might be something else that I can use at a steeper incline. I heard that incline push ups better prepare you for regular push ups than the knee push ups, something about some muscles that aren't used when you are on your knees. So doing girl push ups was a last resort! And I'll definitely keep trying to do real ones, not waiting until I can finish a set at an incline!
And as for the jackknife prones, I cheated on them pretty badly I think... I started the ball on my upper shins and pull my legs towards my chest. I'm going to look at the picture some more and see how I can adjust, but at least I was doing something, haha. I'll get there eventually!
I was going to take my measurements tonight, but I'm not sure if I'm up for it, I might wait and do them tomorrow.
General stats:
Height: 5'3"
Weight: 126 (up from 114 in June)
You could just use a sturdy table to do incline pushups.
Hello from another former Jillian Michaels experimenter. As much as people bad-mouth her, she did get me kind of psyched up to do some more serious weights. The main problem I had with her program was the severe calorie restriction. Couldn't stick with it while doing those very tiring circuits!
Completely agree with you Sally about the Jillian Michaels thing. I love her workouts but there is no way I could do them on the recommended 1300 calories! I mean, seriously, one of the breakfasts in her diet was a single boiled egg!
Fitvision, keep going with the pushups. I'm sure you'll find you'll get stronger really quickly if you push yourself!
I went lower and lower on the push-ups and when I finally got to the floor I would do as many as I could without going on my knees, and sometimes finish up the set with the girlie push-ups. Of course in my case, my knees hurt too much to use them for more than a few. I used the treadmill handles, the desk, and an aerobic step as I was going down. (If you use the step, put it against something so it doesn't move.)
Well, woke up yesterday SO sore in my quads/hams/glutes, and just a little sore in my chest and shoulders, and today it's the reverse. Still quite a bit sore in the legs, not as bad as yesterday, but my shoulders and chest were flaming this morning! I'm not really surprised, just surprised that it took so long to feel it. When I started doing push ups with the Shred I remember feeling the same kind of pain.
Question, if my arms are still pretty useless this afternoon when it comes time for my workout, what should I do? I don't have time for it tomorrow, so I would have to wait until Friday, and that throws me off my schedule of trying to do this 3x a week pretty badly. I've heard I can just work through it and do my best? Does the workout even contribute to building strength if I can't do anything to my full (non-sore) capabilities?
You can either (1) take an anti-inflammatory like advil, drink a bucket of water, warm up thoroughly, and do the workout, knowing that it is at least a different routine; or (2) give yourself a break, don't freak out about not making it in 3 times this week, and rest assured that after you've done the routines a few times you won't be this sore, at least until you start the next stage. I might recommend #2, but I think both are ok. I'm no expert, though.
I wouldn't give it more than 72 hours for your muscles to recover. Between 48 and 72 is ideal from a biochemical point of view. My magic bullet for DOMS is tiger balm. Slather it on after a hot bath/shower. Cover it up (long-sleeve t-shirt etc) then sleep on it. you'll be much better by morning.
Should you work out if still sore? Yes - it is more challenging mentally than physically. Best way, promise yourself you will do one rep of each set. Any extra is a bonus, but you will do at least one rep of each set for each exercise. You will probably find that once you get going, you will be amazed how much you can do, possibly doing near full reps or even exceeding what you did last time!
Is it still worth doing if it is not a 'full' workout? Yep. Thing to remember about lifting is that it is not the lifting, the number of reps, the weight you use etc, that makes you strong. It is the recovery from the damage that you do that makes you strong. When you lift with a weight or rep no. at the limit of your capabilities, you create tiny tears in the muscle fibres. Your bod then goes about fixing the damage and in the process, makes various adaptations to prevent the same damage occurring next time. It is this recovery process that makes you stronger. Therefore, after lifting the same weight a few times, your body has done all the adapting it needs and is now strong enough not to tear when you lift that weight. That is why you have to up the weight to improve. You need to lift heavier to continue to do damage. Then the body repairs the damage etc. The key point here is that one person's damage-inducing weight will not be the same as another's (think beginner versus seasoned lifter) but they are getting essentially the same workout despite the big difference in weight lifted - not to get into the neural changes. The gains from the repair process are optimised between 48 to 72 hours after the damage, hence point one above, after which they begin to tail off. If you are still shaky, you may not need as many reps or as much weight to 'do the job', i.e. to damage your fibres as you did in your previous workout. This is when you feel you are not getting the benefit of the 'full' workout, but as you probably now understand, you are actually getting just the same benefit (more or less) because those fewer reps/less weight are all you now need to re-tear the fibres. Simple.
Wow! That was some really great info, Angie! You answered my question perfectly. I wasn't sure if my fibres would still tear if I didn't lift as much as last time because of soreness. But I did end up going and trying my workout, DOMS and all. It was very interesting... I got to the gym and someone was working over in the bench press area so I couldn't get my hands on a barbell for the deadlift, so I just started with the dumbbell shoulder press. Again, I was super nervous/distracted because of the other guys in there that I forgot to rotate sets of B1 and B2. But oh well!
Here's what I finished:
B1 - Dumbbell shoulder press - 15/15 15/10 15/12
These were rough, definitely could feel the soreness, and I'm not sure why I did 3 reps, brain lapse, I guess. I really need to calm down at the gym!
B2 - Wide grip lat pulldown - 40/15 40/15
These were interesting, first attempt ever and I felt like my shoulders were popping a little bit as I went up and down. Does that mean I had bad form or that the weight was too much? I tried to pull my shoulders together in the back and bring my chest to the bar, and the weight didn't feel that bad...
C1 - Lunge - 10/5 5/10 5/10 (yes, you read that right)
So basically I picked up the 10 pounders and realized, YIKES my legs are SORE. So I switched to 5's and still couldn't do a full 15 on each leg. But that's okay!
A - Deadlift - ?/15 x 2
I'm a little puzzled on how I'm going to be able to keep deadlifts in my routine. I obviously can't lift 135lbs, to have the proper height for deadlifts. And my little apartment gym does not have anything I can set the bar on that low. I realized right before I left that I might have this problem so I looked up a way to "deadlift" where you actually start standing up and then lower the weight and come back up. I'm not sure if this is even a valid exercise.. but I did it with a bar that was a little lighter (I think) than the 45lb, just because it was being used and I was still trying to figure things out. Any advice on something else I could do, or a way to get around my deadlift limitations?
C2 - Swiss ball crunch - BW/15 BW/15
I did these once I got back to my apartment because my gym doesn't have a ball. I might start bringing it with me once I'm a little more comfortable on it.
Food was good today.. sorry all of my posts are a bit incomplete. I get up for work at 5:15AM, leave at 6:15, and don't get back until 5:15PM and it's just a little tiring right now. Luckily, since I work extra Mon-Thurs, I leave at noon on Friday, so this weekend I'll have pictures, measurements, and some more details on my eating and future plans/goals!
Okay, so first picture is me at 140 lbs. The second is me at 120 lbs, before doing the 30 day shred (jillian michaels). The last photo was me at my lowest 114-115 lbs, after doing the shred, feeling great! Then school became stressful and I'm now back at 126 lbs, and it is very hard on me. Yes, only 11 lbs gained, some people have to lose 50. But I was there! And what I'd worked so long/hard to get I threw away in just a couple of months! I'll post my current pictures either tomorrow or Friday, but I just wanted to share these so that I can be better understood. I hope soon I will look at these pictures and instead of feeling disappointment, I'll be encouraged that I've done it before and can do it again!
The only advice I can give you about rebounding is that any programme you do that is not compatible with 'normal' life, will not be sustainable when life 'happens'. I don't know Jillian's programme but anything with the word 'shred' in the title would make me nervous. Congrats on completing it - you looked fantastic, but you must thing about AFTER if you don't want to get into a cycle of yoyo dieting etc. I speak from experience here - I have spent my whole life on this cycle. This time around (post-CBT for depression) I am doing it differently. Despite knowing it will slow my progress, I will not do any programme that I couldn't sustain long-term. I am tempted sometimes, but have hubby to talk sense in to me when my own inner voice gets weak.
As for your exercises - deadlift - what you did sounds fine. Another possibility is to do it with dumbbells. Don't know if that helps.
Lat pull down - popping means that you are unable to stabilise your shoulder girdle with that weight. It could be that the weight is too heavy or it could just be a technique thing. I would lower the weight by about a third (I know it's a lot, but you only have to do it once) for your next workout and concentrate on your the muscles between your shoulder blades pulling them down throughout the range of motion, making sure to control the release of the bar, not just let the weights pull it up and your arms with it. Do it a bit more slowly to make up for the lower weight. Once you can do it without popping, you can up the weight again.
If you have access to a theraband/dynaband/exercise band thingy there is a good exercise I do with my beginner pilates students to teach them about stabilising the shoulder girdle. The band needs to be at least an intermediate resistance. Hold one end in each hand and stand on the middle of the band. Walk your hands down the band to take up the slack, plus another inch or so. Stand nice and tall, then hunch your shoulders up around your ears. Relax and allow the band to pull your arms/shoulders back down. Do it a few times to get the sensation. It's the muscles between the shoulder blades that you need to concentrate on. You don't have to do anything, the band does all the work. This exercise is just to teach you what activation of those muscles feels like. Then you should actively do the same thing during your lat pull downs.
You might find this post useful for scapular stabilisation.
For your deadlift....what you are doing is a different exercise. It's called a Romanian Deadlift. You really can't do conventional deadlifts with dumbbells.
Went to an ice cream social tonight - was doing good, had high fiber/protein brownie... then put ice cream on it.... then had some peanut butter m&m's and another brownie. I still was probably under 2000 cals for the today, so not TOTALLY blown, but definitely could have done better. I had oatmeal for breakfast, almonds and and banana for snack, huge low cal salad for part of my lunch, and then had several tablespoons of natty PB So having the bad night tonight just made that a little worse, but what can I do.
Anyway, I've officially had my cheats for the week/weekend/holiday, so no more! The only time I'll have to have some wiggle room is if I go to my grandparents for a meal (there's some extra family in town). But they usually eat semi-healthy so it shouldn't be that bad. Anyway, forgetting about the blown evening and starting fresh tomorrow with a workout! Not sure when- depends on energy level and TOM cramps... you know how it is.
**edit.. so the 2000 calories.. probably over that. But I'm not calculating it because it wouldn't be accurate anyway, I didn't measure.
So, I just decided to take pictures when I was making lunch yesterday and today... and here's what came of it..
This was part of my lunch yesterday, just romaine with squash, green peppers, cucumbers, apples, ham and fat free italian. I was trying to get rid of my deli meat!
And this was my post-workout lunch today Chicken cooked with a little bit of seasoning and salsa over whole wheat penne (with a little extra salsa) topped with parmesean.
Ah, time for workout reports! It went well today- just one girl in the gym running on the treadmill, so I had the weight area to myself to figure everything out!
The dumbbell rows were kind of difficult today, I couldn't do it with the barbell, so I picked up 15's, but they were too heavy, so I did 10's. I think I was tired from moving the barbell around. PS- What should my back look like for these?
The step ups are very difficult for me. I can't lift myself up without pushing off with the other foot. I'm stepping onto the bench (where you do bench press) and I'm not sure if I struggle just because I'm short? I don't really have anything else to step on, so should I only do the reps I can do without pushing off? It's not very many at all!! Especially on the left leg, I have poor balance on that side.
I got a really good tip from the forum here - if you can't do step ups for whatever reason (e.g. available bench too high for you), try step downs instead. It is a slightly different exercise but will build up the strength. Start with both feet on the bench, then do a one-leg squat to lower the non-working leg below the bench as far as possible with good form before returning to the bench for one rep.
I am just doing these with BW for now. I've done the first 2 w/outs and am now on 12 reps but still at BW while I try to improve my ROM and form.
BTW, just saw your pics on the start up thread - why on earth do you block your face out. Most of us would cut off our right arms for your before shots. OK, maybe it's not figure-model taut, but you have absolutely nothing to be ashamed of. Personally, I feel none of us do, no matter what our weights, but you in particular.
That video does not demonstrate a conventional deadlift. It demonstrates a Romanian Deadlift.
Which is a fine assistance exercise and could be a suitable substitute for a conventional deadlift if such was needed. It just gets a little confusing for readers if we aren't clear with the names of exercises/movements.
I'd still watch the first video though, the one of the Romanian deadlift, because it actually discusses the key points to watch out for, rather than just demonstrating the move.
Good advice for the step ups, I might give that a try next time. And as for the deadlifts- good videos, and I think my form is decent. However, after my second Workout B yesterday, and my first attempt at real deadlifts, my back is officially screaming. I think my main problem was going back down, going up I understand the form, I lift up and when I pass my knees I push my hips forward, but when I go down, I feel like I'm lowering down with my back. Any good descriptions for how to lower a deadlift? I know some people just drop it, but I'm currently stacking my 10 lb weights on 2 x 25 lb plates that I lie flat on the floor on both sides. If I drop the weight it will most likely roll off, or the plates will move. I'm thinking my weight might've been too heavy? Oh well, here's the summary:
You might notice I re-lettered the exercises, and I'm going to ask advice on this. Basically I don't do the swiss ball crunch until I get back to my apartment so I started supersetting the other four exercises as so. Will that make a big difference?
Oh- and I'm thinking I might start posting what I eat in here as well, to keep me accountable. We actually celebrate Labor Day in my town - big fireworks show (actually unrelated to holiday) so I ended up going to several parties and out to eat with family, etc. After blowing it, I did the worst and said "Oh well, already blew it!" and kept eating. So yeah, back on track today, and my body is thanking me.
I just researched a little bit, and I found a couple of videos that talk about how to lower a deadlift. Basically he pushes his hips back almost like a squat. So... when I push my hips back do I keep my lower back relaxed or stiff? I know he said not to round it... I'm just still confused.
Breakfast
oatmeal with small banana and 6oz coffee with 1 tsp nondairy creamer and 1 packet sweetener Snack
small apple and 1 oz almonds Lunch
chicken and romaine with ff italian and diced apples Snack
banana and string cheese Dinner
turkey burger with toast and .5 oz part skim mozzarella Snack
1 oz part skim mozzarella and 6 original triscuits
Calories - 1358 Carbs - 150 g Protein - 89 g Fat - 51 g Macros - 44/24/32 approx (can't see my chart on Sparkpeople while at work)
I meant to eat more, I need to buy more snacks for work, and my lunch was low calorie on accident. And yes I know NROLFW says I need more protein, but I'm not sure if I buy it. I've read plenty that says there is only so much protein our bodies can use. But anyway, I'd have to get the extra protein unnaturally or expensively, and that's just not my priority right now. The fat content added up because of the cheese -- normally I wouldn't have that much, but I didn't have many other options, it was that or more carbs.
Ah, time for workout reports! It went well today- just one girl in the gym running on the treadmill, so I had the weight area to myself to figure everything out!
The dumbbell rows were kind of difficult today, I couldn't do it with the barbell, so I picked up 15's, but they were too heavy, so I did 10's. I think I was tired from moving the barbell around. PS- What should my back look like for these?
The step ups are very difficult for me. I can't lift myself up without pushing off with the other foot. I'm stepping onto the bench (where you do bench press) and I'm not sure if I struggle just because I'm short? I don't really have anything else to step on, so should I only do the reps I can do without pushing off? It's not very many at all!! Especially on the left leg, I have poor balance on that side.
For the DB or BB rows, you want to keep your back in its natural arch. A little late answering, but HTH.
There are no shortcuts to any place worth going.
So having the bad night tonight just made that a little worse, but what can I do. 
Linear Mode
