Hi Ladies, haven't posted much here on this forum but as another challenged ended on another board I was happy to come here and see this challenge started. I will be finishing up NROL4W in 5 workouts and after that will be doing a program I put together. My goals are to just generally tighten up some more, decrease body fat, and get to the point where I am no longer trying to lose and at the point of maintenance.
This is how my set-up will look for the first two months.
Starting on Saturday Sept. 12
Sat-off, Sun-Lift, Mon-off, Tue-run, Wed-Lift, Thur-off, Fri-run The next week looks like
SAT-Long run(starting at 1mile, increasing every other week)
Sun-Off, Mon-Run, Tues-Lift, Wed-Off, Thur-run, Fri-lift
And the pattern repeats. So on one week I'll run three days and alternate weeks two days. I will be able to ease back into running and focus hard on the lifting with a full days rest after lift days. As I get into the program I'll be able to decide how to focus my energy in the next months.
I have put together some workouts as far as exercises go based on my experience with NROL4W and other exericises that I think fit my goals.
Workout A
Good morning
Pull-up
Sumo-squat
Shoulder presss(were you start w/db in front of chest palms facing in and rotate as you press up) is that the Arnold press or military press???
Bulgarian split squat
Workout B
Step-up
Side lunge
YTWL
Push-up
Workout C
Walking lunge
Single leg Romanian DL
Dip
Ham/glute raise
Back flyes
Workout D
Plate drags
Barbell bent over row
Partial single leg squat
Pull-up
Lunge
Workout E
Split good morning
Step-down squat
Bench press
Hack squat
DB 1pt row
I'll be following a system similiar to that in the NROL series and you will be able to see that and follow along as I do/post workouts.
What's your rationale in the workouts? Push/Pull? Bilateral/unilateral? upper/lower? I'd suggest picking up Coach Dos' Power Training book to learn how to put together a workout in the most effective and efficient manner. Highly recommend it.
Bloody hell, I wouldn't want to be your legs after workout C! As Miss Jane asked, I'd wonder if there was a rationale to the way you have grouped your exercises (and if you plan to do them in the order listed). What about sets/rep ranges? What is your plan?
BTW, I am just starting NROL4W - I am completely in awe of anyone who is just about finishing it. Well done!
Each workout consist of 3 lower body exercises and two upper body exercises (though workout B should have 3 of each, will go back and edit that). They will not be done in the order listed, but will typically consist of doing a lower body move for the amount of sets and then alternating an upper body move with a lower body move, then another alternating set. The reps and sets will change over the course of the four months and I had planned on listing that info in each workout. For example:
Workout A-1
Good morning 3sets/12reps
Pull-ups 3sets/12rep(ha ha-more like 2-3)
Sumo-squat 3sets/12rep
Arnold press 3sets/12reps
Bulgarian split-squat 3sets/12reps
A-2 would be 3sets/10
A-3 3sets/8
Will check into seeing if I can locate that book. I am no expert at putting together workouts just trying to do sometime that I think will work for me. Definitely not rock science, just my own plan using info and experience I've gained thus far.
Blubberbegone: It has been a long road, especially Stage 5, but I pushed through and I get to get some new cross trainers. YAY!!!
Yes......I am currently working through the Strength program Push Pull and last year I did the Total Fitness and Strength -- both total body. You can see all my workout logs in my training log. Your workouts need balance between push/pull, unilateral/bilateral, and muscle groups being targeted. Power Training helps with that in an easy to understand, menu-type of teaching.
I totally see why you say that and it's something I will defiinitely look into. My [urpose behind the particular set-up was to actually help balance out my weak areas. I want to develop my hamstrings more in the lower body and on upper body looking at buiding over-all symetry without too much emphasis in the shoulder area. Not at all against tweaking my plan as needed. Thanks for the input! More book title ideas are welcome.
LOVE LOVE LOVE my library! The book didn't show up at first so I looked it up at Amazon, was even thinking of purchasing in the morning, then decided to go back and check under Mens Health and I found it! It's checked in/shelving at a branch I love. Going to pick it up tomorrow before someone else snags it.
Each workout consist of 3 lower body exercises and two upper body exercises (though workout B should have 3 of each, will go back and edit that). They will not be done in the order listed, but will typically consist of doing a lower body move for the amount of sets and then alternating an upper body move with a lower body move, then another alternating set. The reps and sets will change over the course of the four months and I had planned on listing that info in each workout. For example:
Workout A-1
Good morning 3sets/12reps
Pull-ups 3sets/12rep(ha ha-more like 2-3)
Sumo-squat 3sets/12rep
Arnold press 3sets/12reps
Bulgarian split-squat 3sets/12reps
A-2 would be 3sets/10
A-3 3sets/8
That sounds much better. You'll have to keep us posted on how you get on.
Feeling good today, though at first start feeling like not finishing this Stage. Kept telling myself that I would get no new shoes if I didn't and pushed on through. The workout wasn't bad at all, just gotta keep my focus. I've been getting up a little later than normal and I think that throws my mind outta wack a bit for some reason. Todays workout:
4 sets/15 reps weight listed is each db DB squat heels raised on plates 15,15,15,15 DB shoulder press 10,10,10,15 Step-up 15,15,15,15
This is supposed to be underhand lat pulldown, but have no lat machine. Kinda tired of pullovers as I haven't been able to increase on these much so I used the bar that hooks to the front of my weight bench on the leg extention part and it pulls kinda up and back if that makes sense. Kinda like a row but not really. Those were
75,50,50,50
Feeling great after the workout and pumped to keep it going
This is supposed to be underhand lat pulldown, but have no lat machine. Kinda tired of pullovers as I haven't been able to increase on these much so I used the bar that hooks to the front of my weight bench on the leg extention part and it pulls kinda up and back if that makes sense. Kinda like a row but not really. Those were
75,50,50,50
Feeling great after the workout and pumped to keep it going
Maybe you can do a BB row w/ a reverse grip?
And keep your momentum going! You are almost done w/ this program! Your new shoes are on their way!
Evie-Thanks, never thought of that. I like bb rows too. I might go back to horizontal pull-ups w/underhand grip. I like those as well they can just be a little awkward. Only two more of those workouts to go anyway though.
Yesterdays workout:
2 Sets/ 8reps
Deadlift-70,70
4 sets/ 15 reps Static lunge rear foot elevated 10,10,10,10 Push-up bw/10,bw/10,bw/10,bw/10 Romanian DL 50,50,50,50 DB bent over row 15,15,15,15
Today I got in a really nice walk this morning. Haven't really been doing my walking as much the last two weeks so I'm trying to step it back up. Can't wait to get back to running again.
Been reading through the Power Training book and picked up some useful info. Tweaked my workout a bit using some of what I read, but still following my own guidance as to what I feel best suits my goals, time and situation. It should be a productive, fun and interesting journey, so follow along.
Still here ladies, got one workout left in Stage 7 then I'm moving on to a new program. Will be posting my last three workouts after tomorrows workout.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
Still here ladies, got one workout left in Stage 7 then I'm moving on to a new program. Will be posting my last three workouts after tomorrows workout.
The final Stages of my NROL4W journey. STAGE 7-4 2 sets/8 reps Squat 50,50
4 sets/15 reps weight listed is each db DB squat heels raised on plates 15,15,15,15 DB shoulder press 15,15,15,15 Step-up 15,15,15,15 Underhand BB bent-over row 50/10,50/10,40/15,40/15
STAGE 7-5
2 Sets/ 8reps
BB Bench press 40,40 Seated row 75,75
4 sets/ 15 reps Static lunge rear foot elevated 15,15,15,15 Push-up bw/12,bw/12,bw/12,bw/12 Romanian DL 40,60,60,60 DB bent over row 15,15,15,15
STAGE 7-6 2 sets/8 reps Deadlift 90,90
4 sets/15 reps weight listed is each db DB squat heels raised on plates 15,15,15,15 DB shoulder press 15,15,15,15 Step-up 15,15,15,15 Underhand grip BB bent over row 50,50,50,50
WOOT WOOT. Done with New Rules of Lifting for Women! It was a great program and I feel stronger and have a much better build than when I started. This journey lasted six months and I've been working out consistently for seven(7) I have passed the six month plateau that I usually fall off at. My next milestone is nine(9) months and I am promising myself a nice pedicure and maybe some new yarn to make a cozy cool hat for winter.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
Put together my own thing similiar to what I have posted above. I have tweaked it a bit and changed some things around since posting the original plan but I'll post the workouts as I do them so people can follow along.
Thanks for stopping in.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
So this week started my new program and so far off to a good start. Got in two runs this week and they were hard but it felt good. For weights on Thursday I did
Supersets 3sets 12reps
Sumo squat -50,50,50 Push-up -bw,bw,bw
Hamstring curl on ball -bw,bw,bw Arnold press 15,10,10
Side Lunge -15,17,17 Seated row -75,75,75
On my off days I would really like to get in a morning walk as well as the evening walk with the dog. I have been off on abs so I plan to work on that today and focus on getting my water intake back up. That's all for now. See you at the crossroad.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
Got three days of running under my belt so far and though it feels great to be back running, I thought I would ease back into it pretty well. I have probably been pushing a little to hard, so I toned it down a bit on todays run. Still trying to get used to the new workout schedule but I think I can remember how things go now. Last night I sat up the weights for my lifting workout then realized as I was going over the weeks workouts in my head that today was a run day, not lift day. Oh well. Been rereading through the Power Lifting book and really jsut working on taking my body to the next level. So tired of always being in the same spot physically. Ready to move it move it.
Be advised ladies, major body recomp going on here!
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
I'm starting Stage 7 tonight so it was good to be able to see your workouts! I'm feeling a little scared right now! Will I be able to walk tomorrow?
Have really got to keep ,my focus long term to keep from stalling my progress but I think I'll see huge changes by the end of the year. having a plan is the important key for me, and as long as I can try to stay ahead of the game a little bit I should come out on the other side looking and feeling great.
You will probably be very sore tomorrow. The key though is to really take the weights down. Though you've been lifting heavier over the past few weeks, you will be doing 4sets of 15-20reps with very little rest. Heavier weights at this stage are not necessary.
Have fun with it, you're almost there!
And thanks for stopping by.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
Got in a really nice run this morning and the chill was in the air. Yesterday did my trip to the market in the am and really had to pump it to make my bus on time. A walk that usually takes me 10min I made in 5. I couldn't believe it. I really didn't want to miss that bus though because the next one wasn't for another hour and that would hvae totally threw off my morning. After that, casually put the groceries away and had a little breakfast before taking the girls out to the Green Home and Dancing in the Street Festival. The morning started off beautiful, but shortly after arriving the rain rolled in hard. The older girls were painting a Metrobus(local transit system-they paint a bus each year and put it in the rotation so cool to see people rifding what you help paint) Anyways, they got to sit on the bus during the rain while the 3yr old and I were snug in the craft tent decorating tiles and making necklaces etc. It cleared up then started again and this time we got a little wet and cold. Hung out under some vendors tent for a bit then as it started to clear made our way to the beautiful green home with all this cool recycled stuff and info etc. After that we decided not to stay for the Dancing in the Streets performances and ended up walking quite a bit(almost 2miles) cause it would be awhile for our bus and the sun was back out so it was a nice walk.
My energy level has really picked back up now that I'm back on track w/my routine. A few days last week I woke up before the alarm feeling pretty good so that is always a plus.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
Thanks ladies. Yes Donna this is after the first month. I think it is the lifting that really helping me lift my butt and shape my legs a little better. Hope to see some more progress in the ab area this next month. Off to check in on you guys logs.
__________________ Sade-
If you're not living life on the edge, you're taking up too much space! Move it, move it.
Making my way to maintenance, FALL 2009
More book title ideas are welcome.
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