http://forums.jpfitness.com Log your workouts here. en Fri, 20 Nov 2009 22:16:04 GMT vBulletin 60 http://forums.jpfitness.com/images/misc/rss.jpg http://forums.jpfitness.com http://forums.jpfitness.com/training-log/40326-struggle-begins.html Thu, 19 Nov 2009 15:51:14 GMT Ugh, not a food eater in the morning:mad:, but I've stomached a full breakfast, eggs, whole wheat toast, cup of tea, and a glass of soy milk and off to the gym I go for workout #1.:D ]]> The Training Log CollegeComputerTechy http://forums.jpfitness.com/training-log/40326-struggle-begins.html http://forums.jpfitness.com/training-log/40310-naive-runs-marathon.html Wed, 18 Nov 2009 16:23:08 GMT Not a very original title but I did want to start a new training log dedicated to my next goal: run the Vancouver Marathon on May 2, 2010. Last log... Not a very original title but I did want to start a new training log dedicated to my next goal: run the Vancouver Marathon on May 2, 2010. Last log was: My Body Is My Temple. In order to meet that goal, I've joined a running clinic called North Shore Athletics, hereafter only referred to as NSA. :D

I've ran 2 halves, my first one I did (June 2007) my best, finished in 2:05 something and also couldn't walk for at least a day. The second Nov. 2007), I ran with a friend in 2:150-ish and that was definitely less hard on my body. Since the halves, I ran consistently because I'm addicted to working out. Whether it weight training, running, tennis, anything that gets me outside. Except golf. I took the summer off of running and started up in September and loved it!!! I felt great, no muscles pains or aches or soreness and then I thought: I could train and run a marathon. And I admit, I'm turning 30 in January and I have always wanted to run a marathon to say that I've done one. As a sense of accomplishment and crossing it off the "bucket list". So my goal is finishing a marathon. Ultimately, I'd love to run a 4:00 marathon and based on my current 10K time, I think it's realistic.

I have to mention diet goals. As a girl, I can't have a log without mention of nutrition, diet and fatloss. With running, I KNOW I can't run a deficit and expect performance to NOT suffer. What I am going to do is in the initial phase of training, I am aiming for a 20% caloric deficit with 5 hr refeeds on Saturday evenings before long runs. When mileage ramps up and performance suffers, I'll increase cals. I'm about 7lbs from goal weight so I'm not going for big losses, very slow and steady. I'm also open to leaving fatloss goals until after my race. :)

To sum it up here are my stats:
Age: 29
Height: 5'4"
Weight: 124.6 as of this morning
Goal: run a 4:00 marathon
Goal: foam roll every day
Goal: Lift 2x/week
Goal: Track my intake and NOT take little bites. I have a bad habit of taking a bite/nibble. :cool:

11/17
Workout: Hill repeats 3x....it was good, I was definitely pushing it on the last 2 repeats. I would choose a person in front of me and try to pass them. My first time with the clinic!!! It's a huge group. I didn't meet anyone since it was night and we basically did our own thing doing the hill repeat loops. First time I had ever done hill repeats but I actually like hills so it was good. ]]> The Training Log Naive http://forums.jpfitness.com/training-log/40310-naive-runs-marathon.html http://forums.jpfitness.com/training-log/40297-3x3-eyes-1-462-manga.html Tue, 17 Nov 2009 06:45:46 GMT you can read free 3x3 Eyes manga online http://www.MaxManga.com (http://www.maxmanga.com/) above 4000 hot free mangas online 3x3 Eyes 1-462... you can read free 3x3 Eyes manga online
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]]> The Training Log airsmileee http://forums.jpfitness.com/training-log/40297-3x3-eyes-1-462-manga.html http://forums.jpfitness.com/training-log/40092-ready-challenge.html Mon, 02 Nov 2009 01:12:37 GMT Hi, I bought NROL4W in January of this year. I needed a change in my routine so just started it on October 15th. My life is pretty full of activity.... Hi,
I bought NROL4W in January of this year. I needed a change in my routine so just started it on October 15th.
My life is pretty full of activity. I am in MMA classes three days a week, minimum, for an hour and a half.
This summer I had quite a few trips away from home, camping, etc. I was hellbent on working out hard the days I was home then when I was away, it would be my break. It worked out ok for me.

Now that the seasons have changed, I will be home with the exception of a road trip or 2. I feel I can commit to a proper weight program. This is the reason for not starting it earlier. I dusted off my NR's book and had another read of it. I've printed out the blank training logs that NewDawn provided, thank you!

My schedule I've got going is,

Monday- MMA 1 1/2 hrs Dog walk/hike 30 min's minimum
Tuesday- NROL4W Dog walk/hike 30 min's minimum
Wednesday- MMA 1 1/2 hrs Dog walk/hike 30 min's minimum
Thursday- NROL4W Dog walk/hike 30 min's minimum
Friday- MMA 1 1/2 hrs Dog walk/hike 30 min's minimum
Saturday- NROL4W
Sunday- Rest & or Dog walk/hike 30 min's minimum

I sometimes add in a treadmill and/or rower workout if I feel restless. The dog walks/hikes are dependent on weather and how my body is feeling as well. For the most part the dog wins!! lol

My goal is to complete the stages in the book. I wanted something laid out for me so I can just do it.
I belong to the MMA gym and I workout from home. I will have to alter some of the exercises when
I don't have the proper equipment here.

Stage 1
Workout A

Squat
Session 1- 2 sets 10/15
Session 3- 2 sets 10/15, 15/15
Session 5- 2 sets 15/15
Session 7- 2 sets 20/12

Push-up
Session 1- 2 sets 15 reps
Session 3- 1 set 15 reps, 1 set on knuckles
Session 5- 1 set 15 reps, 1 set T-push-ups
Session 7- 2 sets 16 reps T-push-ups

DB 1 pt Row
Session 1- 2 sets 10/16
Session 3- 2 sets 15/8 per leg
Session 5- 1 set 15/8 p.l., 1 set 20/8 p.l.
Session 7- 2 sets 20/8 p.l.

Step up
Session 1- 2 sets 10/15 & 15/15
Session 3- 2 sets 15/8 p.l. 20/8 p.l.
Session 5- 2 sets 15/8 p.l. 20/8 p.l.
Session 7- 2 sets 20/8 p.l.

Prone Jackknife
Session 1 thru Session 7 -2 sets 15 reps
The angle hurts my wrists so I put my hands on dumbbells for this one.

Stage 1
Workout B

DB Deadlift
Session 2- 2 sets 15/15
Session 4- 2 sets 20/15
Session 6- 2 sets 20/12
Session 8- 2 sets 20/12

DB Shoulder Press
Session 2- 2 sets 20/15
Session 4- 2 sets 20/15
Session 6- 2 sets 20/12
Session 8- 2 sets 20/12

Pull Over
Session 2- 2 sets 8/15
Session 4- 2 sets 8/15 10/15
Session 6- 2 sets 10/12
Session 8- 2 sets 10/12
* I did not like this set up. I am looking in my rower booklet so I can do a pull over on my rower next w/o.
The ones above I did instead were like a pull over but I was standing up with the weights above my head. I would slowly lower them to my waist then do another rep.

Lunge
Session 2- 2 sets 15/8 per leg
Session 4- 2 sets 15/8 20/8
Session 6- 2 sets 20/8 per leg
Session 8- 2 sets 20/8 per leg

Swiss Ball Crunch
Session 2 thru Session 8- 2 sets 15 reps

I do a plank for a minute at the end of these workouts. My goal is to build the time so I can hold it longer.
Before and after my workouts I warm up for 5 minutes. I do stretches and loosen/warm up with exercises we do for MMA.

I don't have a barbell and the heaviest dumbbell I've got at this time is 20 lbs.

I am looking forward to this experience and welcome your help and comments!:) ]]> The Training Log JennyR http://forums.jpfitness.com/training-log/40092-ready-challenge.html http://forums.jpfitness.com/training-log/40074-chillout-log-chillen.html Sun, 01 Nov 2009 01:36:30 GMT I signed up about just over a year ago, after Jean-Paul pointed me to his site. I haven't posted much, but this is about to change. HI! Jean-Paul!. :)

This Journal is going to serve two purposes:

1. My training/dieting journal

2. Information/inspiration journal. A place for motivational comments and quotes, and various fitness articles, and "Thoughts for the Day".

Which I will explain after I introduce myself, a bit more.


Here is a brief background on me:


Name: Don

Age: 48 (49 in August 10)
Height: 5’ 7” (with high...heal shoes on)

Current Weight: 170 (BF 6.8%) I will post my current goals, and approach on training later.

Occupation: Network Engineer, PC Tech, Marketing Developer, Customer Service Specialist
Associate Degree: General Studies (FSCC) Bachelor Degree: Computer Information Systems (CIS), (SLU) Bachelor Degree (2): Business Management, Minor: Philosophy Master Degree: Computer Information Systems College Credits: Well over 190 college credit hours.
Awards: Cum Laude Honor Graduate, National Dean’s List, Business Recognition Award. Developed and implemented a program for my current employer called HISS: Hospitality Incentive Sales System:

Sub Programs : A company with “Participative Vision”
Sales Stimulus System (S.S.S.)
Split-Infinitive Points System (S.I.P.S. )
Special Thanks and Recognition System (S.T.A.R.S.)
Customer Improvement System (C.I.S. )
Catch and Hook System (C.A.H.S.)
Employee Referral System (E.R.S.)
On-Peak Sales System (O.P.S.S.)
Penetration Attractants for Off-Peak Season (P.A.O.F.P.S. ) (pay-offs)
Military Service: K.A.R.N.G 6-7 years. (1983-1990); Honorable Discharge, one Iraq tour
Military Training: Army Basic/AIT, Fort Sill, Oklahoma
Rank: Lt. (Officer Candidate School, 1 year) 1986
Law Enforcement Experience: 10 years; earned Medal of Valor in performance of duty.
Law Enforcement Training: K.L.E.T.C. (Class #111, 1990, 2007, Kansas Law Enforcement Training Center), Hutchinson, Kansas
Additional Training: Drug Identification, Interview and Interrogation (Barton College), Narcotics Investigations (KBI, Kansas County and District Attorneys Association), Gangs Investigations (MO Southern State College), PR-24 advanced techniques training, Stun-gun tactics and use, Self-defense Training (still on-going, which includes the philosophical side), and others.
Reason Leaving: Physical injury on the job answering a call for service (Medal of Valor); my wife gave me a personal ultimatum, and I chose my wife instead of the love of my career.

Marital status: Married 25 years (once); two children 20, 23.
Years training: 3

Favorite TV show & film: TV Show: House, Pimp My Ride, Yo-momma, Jack Ass (to name a few), Films: The Godfather (I, II), K-9, Turner and Hooch, Kindergarten Cop, Powder, and watching topics on The Discovery Channel, The Science Channel, The Military Channel, ESPN Classic, and The Natural Geographic Channel. ============================== =======================
Training and Dieting History
============================== =======================

2006-2007: (First Fitness Goal Attempt)

Starting Weight 2006: 190 pounds (approximate), "very fat", overweight with man boobs. Body fat very high.

Didn't check so not sure on Percentage.

Ending Weight May-June 2007: 152-154 pounds, over 40+ approximate pounds lost.

Ending Body Fat June 2007: 8%

Goal met: 40 pounds of weight lost. Defined ab core, maintaining/building as much muscle--as possible. Reduce back pain, take care of health and dexterity to be in a position to provide care for my wife as we get older.

Ending pics: (I have others)



**************************

June 2007 (Second Goal Attempt)

Weight Starting: 152-154 pounds
Body Fat: 8%

July 2008 (approximately):

Ending approximate weight: 161-162 pounds
Body Fat: 7.8%

Goal Met: One year (approximately) on a careful bulk to "net" a 7-8 pound increase in overall weight, and dip under 8% Body fat.

Ending Pics(I have others):


I look forward to helping and assisting the members here.

Hope everyone's day is GREAT!


Best regards,

Chillen ]]> The Training Log Chillen http://forums.jpfitness.com/training-log/40074-chillout-log-chillen.html http://forums.jpfitness.com/training-log/40070-nrol4w-honesty-my-goal-size-4-a.html Sat, 31 Oct 2009 19:00:46 GMT Hello everyone,
I'm not going to lie; my training goal is to get down to a size 4. A little shallow? Maybe. But I can't continue and lie to myself and say that I work out to improve my health, I’m already pretty healthy. So what attracted me to this book (NROL4W) is that I've always loved lifting weights. But I thought I had to do a lot of cardio to lose weight and that lifting too much would make me get bigger (we’ve all had blonde moments I’m sure). This isn't my first experience lifting weights and on top of that I grew up on a farm and spent the last five years in the Navy. So I just finished my first week of stage 1, I only did workout A and B once (two workouts this week). I was going to do workout A again today, but I’m feeling a bit sick so I decided to stay home and nurse my sore throat. Anyhow this is my training log for the first two workouts.

Workout A
Squats 2 Sets 15 Reps 135 lbs
Pushups (regular) 2 Sets 15 Reps
Seated row 2 Sets 15 Reps 50lbs
Step up 2 Sets 15 Reps 2-12lb w
Prone Jackknife 2 Sets 8 Reps

Workout B
Deadlift 2 Sets 15 Reps 95 lbs
Dumbbell shoulder p 2 Sets 15 Reps 12 lbs
Lat pulldown 2 Sets 15 Reps 50 lbs
Lunge 2 Sets 15 Reps 2-12lb w
Swiss-ball crunch 2 Sets 15 Reps: Set 1 body weight; Set 2 10 dumbbell
(raised arms)

I currently weigh 162 with 36% body fat, am 5’5” and wear a size 8ish (ok more like a 10). At least that’s what my scale says, I’m a little skeptical of it’s accuracy on the body fat, but I’m sure it couldn’t be too far off. So I’m just going to use that data to track if I lose body fat, instead of obsessing over a certain target body fat. So with that being said I would like to lose about 18% body fat and get down to 20% (at least according to my scale). I think that if I lose that much body fat it will bring me to my goal of being a size 4, or at least pretty close.
I know I just started this workout program but I just want to know if anyone has (or had) similar goals and how it's progressing for you.
-♥ Jacquelyn ]]> The Training Log jacquelynMS http://forums.jpfitness.com/training-log/40070-nrol4w-honesty-my-goal-size-4-a.html http://forums.jpfitness.com/training-log/40002-finding-zen-mind-body-school-soul-sensei-d-style.html Sun, 25 Oct 2009 22:34:32 GMT So i have been creeping on the training logs for a while and i thought i would buck up and finally make one A little background i have been sort of... So i have been creeping on the training logs for a while and i thought i would buck up and finally make one

A little background

i have been sort of seriously lifting on and off for a few years, my freshman year of college I completed most of the New Rules programs and put on a little bit of lean body mass. However I decided that I wanted to swim for my college and then focused on swimming. I walked on to the team and the coach put us on a bogus lifting/circuit/running program all while over training in the pool. My body ended up breaking down and I found out my C4 and C5 vertebrae were out of place. when i started swimming at school i was 200lbs and by November I was 180 and I was still eating as much as I possibly could in a day. So all of my muscle mass that I built up was pretty much gone, and was replaced with a pretty good sized anterior pelvic tilt. due to my neck hurting me all of the time I had to stop swimming and eventually quit. I got back into lifting and have done the Core Performance workout, and have completed the Huge in a Hurry Get Ready, Get Big and Get Even Bigger.

my current weight is around 207 but I'm a little pudgier then I want to be. I am on my week of from the Get even Bigger workout and that workout kicked my ass to say the least so im going to take advantage of it.

Some of my goals that I would love to achieve in the sort of near future
1. Deadlift over 300lb with good form, last workout I did was 175 20 times(not all in a set it was over 5 sets)
2. be a solid 215 to 220 with being pleased with how i look in the mirror
3. perform the local triathlon next year, .75 mile swim 14 mile bike, 5 mile run

one thing i need to work on immediately, but find hard to find the time some days because of school and work, are my body imbalances, my left shoulder is all sorts of screwed up and my hips need to be more flexible and I need to work on my wrist extensors to be able to front squat with my up and out in front of me.

I'm looking into doing some light running and swimming by the end of this week to see how it feels, since I haven't worked my aerobic endurance in a while. I will most likely start the Get Strong program from Huge in a Hurry next. ]]> The Training Log Sensei D http://forums.jpfitness.com/training-log/40002-finding-zen-mind-body-school-soul-sensei-d-style.html http://forums.jpfitness.com/training-log/39981-neilas-training-log.html Fri, 23 Oct 2009 09:56:50 GMT Hi all, I started to go to the gym about a month ago and I can already notice my strength increasing. My goal is to lose some body fat and get fitter... Hi all,
I started to go to the gym about a month ago and I can already notice my strength increasing. My goal is to lose some body fat and get fitter in general.

Here are my measurements:
5'7 (170cm)
137 lbs (62 kg)
waist 27.5 in (70 cm)
hips 38.6 in (98 cm)

I don't know my bf%, but I estimated it to be around 25% based on the ration between neck and hips, or something like that... Anyway, I ordered a fat caliper so I will know as soon as it comes.

Aside from fitness, I also enjoy running a lot. I did my first half marathon in June (2h20min) and I am planning to do another one in the beginning of 2010. I also go twice a week to a TaekwonDo course.

I have noticed, however, that my weight has stayed constant over the summer, even though I ran 25 miles (40 km) per week. This is why I also started with the gym.

I suppose that I have to change my eating habits, since I try to eat healthy, but don't actually count any calories or so.

I will post my food and training as often as possible. Any advice or critique is always welcome :)

Cheers! ]]> The Training Log neila84 http://forums.jpfitness.com/training-log/39981-neilas-training-log.html http://forums.jpfitness.com/training-log/39969-dougs-lean-bulking-attempt-advice-definately-wanted.html Wed, 21 Oct 2009 23:10:37 GMT I'm not trying to get down to 11% body fat anymore..

I got low.. Maybe not THAT low.. :)

But estimates from my progress pics I posted were in the definite sub 15% category.. Alan Aragon and Leigh Peele both gave me 15's..









So that's close enough, I feel..

Don't want to get TOO scrawny.. :)

And now I know I have what it takes to cut, and cut HARD..

For those that don't know, I just got finished loosing 40+ lbs..

I started lifting seriously (read "having a clue") in September of '08.. The advice was to start with Starting Strength, so that's what I did, and I saw good progress.. I kept adding plates, and I gained about 25 lbs (maybe about 1/2 of that was muscle).. After about 6 months or so though my strength started to plateau.. From what I read at the time, to bust through the plateau I would have to eat more.. BUT I was already up to 23% fat (sloppy diet)..

So I decided that before I started eating for more mass (which I figured then equals more strength) I should first get in the best possible condition for adding as little fat as possible while eating for bulk, which meant I needed to get my body fat to that 11-15% sweet spot..

So for 3 months I ate at a 500 cal deficit, and lost about 25 lbs..

After that I got worried about metabolism issues, and was sick of treading water at the gym (I kept up with the SS during that time), so resolved to loose the rest of the weight as fast as possible.

So for 6 weeks I did Lyle McDonald's RFL diet, and lost the rest. I got down to 187 (from 230).

It's been 40 days since then, and I've managed to stay pretty much the same weight (I'm 192 this morning)..

I'm sure my body has adjusted to the increase in cals (I was eating 1200 cals a day, with weekly 3200 cal refeeds) by now, and I'm good to go for bulk..

But the plan will be a controlled bulk of 500 cals over maintenence, and hopefully I won't need to cut, but can keep my fat at an acceptable level while adding muscle..

But if I have to do some quick and dirty cuts ala RFL along the way, I have to..

Long story short.. :)

It's time to start a new training log..

Some background, for those who don't want to wade through my "11% body fat or BUST!" journal..

http://forums.jpfitness.com/training...t-journal.html


Stats:

I'm 35, 6'2", 192 lbs, approx 15% body fat.

Girth Measurements (Aug 28):

Upper Chest: 42.5

Chest: 40.25

Ribs: 38.5

Waist: 36

Hips: 42

Thigh: 25


Goal:

To add as much muscle as I can, while gaining as little fat as possible.

1 lbs a month of LBM is the goal, but I'm not sure how I can keep my weight gain at such a glacial pace..

Hopefully I'll get plenty of tips here..

Now, I subscribe to Alan's AARR, and have read and re-read his "culking" articles..

BUT I've asked him about my particular situation, and he agrees that the formulas for estimating maintenence calories, etc is not going to do me much good..

What's my particular situation, you ask? Well, I have been using this thing called a GoWear Fit.. And I've been going by it's estimate of what my calorie expenditure day in and day out is, and what I need to eat in order to maintain my weight..

SO I shouldn't really have to bother with any formulas as to what my maintenance calories are. The assumption being the GWF is more accurate, and from what I can tell from sources here and Leigh's review, it's good to within 15-30%.. A pretty wide margin, to be sure.. But I have to believe it's better than a formula.. I tried to test it out for a few weeks (eating at what GWF gave for my caloric burn), but things happened, and I couldn't really be as strict with intake as I wanted, and uploading the GWF was a bit sporadic.. So, I'll just take the leap that it's fairly accurate, and adjust downwards if I gain too quickly..

I asked Alan how to go about a bulk with my GWF, and he said 20% over maintenence (or 500 cals) is a good place to start. He also said that I don't need to bother with carb cycling (where you eat less on your off days, at the expense of carbs), as a linear intake will work just as well..

It WILL be cyclical in the sense that my calorie burn from day to day is all over the place.. Some days I'm feeling lazy and will only burn about 2800 cals.. Some days I'll be on my feet all day and will have a workout

Workout Routine

I'm currently 1 month into my NROL Hypertrophy I program. I try to hit the gym every other day, alternating btw upper and lower body workout as per the program, but take 2 day breaks when my body tells me to..

I try to add 5 lbs of weight to each excersize every workout.

The workouts alternate btw. stregth, hypertrophy, and endurance..

ie. one WO will be 5x5, the next will be 3x15, and the next will be 4x10.

I haven't been doing any dedicated cardio.. Just lots of brisk walking and NEAT.. I should get on that, though..

Here's what I did yesterday:

NROL Hypertrophy I B(5) Lower Body

SQUAT

BARx5x2
95x5x1
145x3x1
195x5x5

DEADLIFT

135x5x1
185x5x1
235x5x2
235x5x2 (hurt my back.. Supposed to do 5 working sets)

BULGARIAN SQUAT

90x5x5

STEP UP

100x5x5

ROMAN CHAIR LIFTS

10x3


Here's what upper body workouts look like:

NROL Hypertrophy I A(5) Upper Body

Alternating Sets

DB incline bench: 120 5x5
Cable Seated Row: "15" 5x5

Alternating Sets

DB Shoulder Press: 90 3x15
Wide-Grip Lat Pulldown: "15" 5x5

Alternating Sets

Barbell Close Grip Bench: 145 5x5
High Pull: 80 5x5

Swiss Ball Crunch: 3x15


Diet:

I'm trying to add more veggies, and will also try to keep the "cheat" meals to 2x a week.. I like to have protein shakes at least once a day, as that keeps me from craving "bad" sweets, AND I can stick my Creatine in there, and maybe some spinach if I feel it's been a while since I had some veggies..

For macros the plan is 30/35/35..

For pre and post nutrition the goal is go by Alan's formula of .25g/lb of target body weight of protein and carbs (in my case 47.5g) with about 15g of fat 30 minutes (if it's a shake) to an hour (if it's a solid meal) before my workout, and the same 15 minutes after (always a shake).

Here's an example of what I've been eating..

Oct 20/09

80g rolled oats
180g 2% cottage cheese
15g whey powder
15g peanut butter

190g goat milk (in my latte.. I'll try 2% milk)
2 whole wheat English muffins
2 eggs
110g egg whites
90g back bacon
60g guacamole

70g banana
165g mango
22g almonds
250g 1.6% fat yogurt
30g whey powder

WORKOUT

130g banana
40g whey powder
280g goat milk
30g peanut butter
50g cocoa powder

4 oz sweet potato
110g apple
23g sour cream
65g 1.6% yogurt
5.3 oz chicken breast

250g 2% cottage cheese
30g peanut butter
3 EFA

Cals: 3,975 .. F: 150g C: 350g P: 315g .. 34/33/32


Phew.. If you've made it this far, and have plenty of comments, God bless you!!!!!!!!!! ]]> The Training Log dougz http://forums.jpfitness.com/training-log/39969-dougs-lean-bulking-attempt-advice-definately-wanted.html