Vanessa's NROL Journal - JP Fitness Forums

vanessa40 · 07-19-2007, 09:41 AM

Hello again
I'm not sure if any of you remember me..i started the challenge here but had to quit..hopefully you won't hold that against me

I bought the book The New Rules Of Lifting and love it so far.
I thought this would be a great place to get input for my workouts.
I started today....but did the wrong workout. I started with the Fat Loss 1 because i wanted to lose fat...now i know i need to start with the Break In Program..so i will start that tomorrow.

Here are my beginning stats

Weight
132

Waist
29"

Abdomen
31.5"

Hips
36"

Chest
34"

Thigh
22.5"

Calf
14.5"

Bi
11"

SpacecityPaula · 07-19-2007, 09:53 AM

Hi hotstuff!

vanessa40 · 07-19-2007, 01:05 PM

Squats
3x15

BB Rows
3x15

Supine Hip Extensions
3x15

DB Push Press
3x15

Rotational Lunge
3x10

Swiss Ball Crunch w/ 8# medicine ball
3x15

Don't worry i'll get it right tomorrow

vanessa40 · 07-19-2007, 01:06 PM

Quote:

Originally Posted by SpacecityPaula

Hi hotstuff!

Hi Paula...
Thanks for all your help

stingo · 07-19-2007, 01:40 PM

Welcome to NROL - you're in for a heck of a ride

I've found my balance issues have been addressed quite well by doing NROL (so far, BreakIn and nearly all of Fat Loss I). I'm thinking it's the bigger lower body lifts that are making the difference. Will look forward to seeing your progress.

vanessa40 · 07-19-2007, 01:42 PM

Yeah...you should see me doing the lunges..i'm glad i workout at home..i'm sure i'm a sight to see

stingo · 07-19-2007, 01:46 PM

Quote:

Originally Posted by vanessa40

Yeah...you should see me doing the lunges..i'm glad i workout at home..i'm sure i'm a sight to see

You are SO gonna love the Bulgarian split squats lol (I know I do...)

Egham · 07-19-2007, 02:03 PM

Quote:

Originally Posted by vanessa40

Yeah...you should see me doing the lunges..i'm glad i workout at home..i'm sure i'm a sight to see

Vanessa -

First of all, welcome back!

I believe that you'll quickly find that you made a great investment when you purchased your copy of NROL.

Since you are working out at home, do you have a mirror in your work-out room so that you can check your form as you learn the exercises? Or, do you have someone who can watch you to help you get your form down correctly? Proper form is very important for achieving the desired results and preventing injury, especially as you begin adding weight.....And, as you progress through NROL, you will be adding weight.

vanessa40 · 07-19-2007, 02:05 PM

Quote:

Originally Posted by Egham

Vanessa -

First of all, welcome back!

I believe that you'll quickly find that you made a great investment when you purchased your copy of NROL.

Since you are working out at home, do you have a mirror in your work-out room so that you can check your form as you learn the exercises? Or, do you have someone who can watch you to help you get your form down correctly? Proper form is very important for achieving the desired results and preventing injury, especially as you begin adding weight.....And, as you progress through NROL, you will be adding weight.

Hi,
Yes i do have a mirror in my workout room...i use it for a good laugh

The thing is i had to take weigh off my dumbbells today when i was doing the push press so i could get to 15 reps...did i do the right thing..

vanessa40 · 07-19-2007, 02:06 PM

Quote:

Originally Posted by stingo

You are SO gonna love the Bulgarian split squats lol (I know I do...)

OMG...that will be a sight to see.....

Egham · 07-19-2007, 02:34 PM

Quote:

Originally Posted by vanessa40

Hi,
Yes i do have a mirror in my workout room...i use it for a good laugh

Oh,.... a multi-purpose mirror....I have one of those too.

Quote:

The thing is i had to take weigh off my dumbbells today when i was doing the push press so i could get to 15 reps...did i do the right thing..

Yes, I believe you did.

You want to start by finding how much weight you can lift through the full 15 reps in good form without having to stop for a break or to remove weight. Don't be afraid to start a bit lower than you think you need to (15 reps is a lot of lifting!). You should be able to find your max fairly quickly. Then add weight from there as you improve.

stingo · 07-19-2007, 02:35 PM

Quote:

Originally Posted by vanessa40

Hi,
Yes i do have a mirror in my workout room...i use it for a good laugh

The thing is i had to take weigh off my dumbbells today when i was doing the push press so i could get to 15 reps...did i do the right thing..

Yes, provided it didn't make it TOO easy to get the 15 reps. It's not about the weight though, it's about how hard you're working. Speaking for myself I don't train to failure, but I sure am glad when I put those weights down when finishing a set.

vanessa40 · 07-19-2007, 02:38 PM

Quote:

Originally Posted by stingo

Yes, provided it didn't make it TOO easy to get the 15 reps. It's not about the weight though, it's about how hard you're working. Speaking for myself I don't train to failure, but I sure am glad when I put those weights down when finishing a set.

I had trouble with the last two reps but i made it..i have to say i never seat like that before when i lifted..i really felt that workout..

stingo · 07-19-2007, 02:49 PM

My previous workout had a good number of isolation exercises in it (bicep curls, tricep extensions etc) but the NROL workouts are primarily compound exercises, which is why doing the BreakIn is advised since many (like me) weren't used to training that way.

Aoife · 07-19-2007, 02:51 PM

Have fun. Break-in is really nice, even when you've been lifting for a while. I actually followed it and finished it, I didn't bother finishing most of the other NR segments. (I'm not a "high rep" kind of girl, I need shorter workouts.)

Welcome back.

vanessa40 · 07-19-2007, 03:14 PM

Quote:

Originally Posted by stingo

My previous workout had a good number of isolation exercises in it (bicep curls, tricep extensions etc) but the NROL workouts are primarily compound exercises, which is why doing the BreakIn is advised since many (like me) weren't used to training that way.

Your workout sounds a lot like the one i use to do..
I guess i do need the break in...

vanessa40 · 07-19-2007, 03:14 PM

Quote:

Originally Posted by Aoife

Have fun. Break-in is really nice, even when you've been lifting for a while. I actually followed it and finished it, I didn't bother finishing most of the other NR segments. (I'm not a "high rep" kind of girl, I need shorter workouts.)

Welcome back.

Love your location

stingo · 07-19-2007, 08:30 PM

Quote:

Originally Posted by Aoife

Have fun. Break-in is really nice, even when you've been lifting for a while. I actually followed it and finished it, I didn't bother finishing most of the other NR segments. (I'm not a "high rep" kind of girl, I need shorter workouts.)

Welcome back.

She just doesn't want to call attention to herself. Aoife's the gal who does the AWSUM workouts with the 1lb dumbbells cuz she doesn't want to get all bulky.