Sorry to hear that shit has been raining on you. Hopefully now that is easing up, you can move forward.
It's hard not to compare yourself to others but the BSSs you are doing are improving you to the point that you will be able to handle weight. Then you will be just as impressive as this swimmer.
November 11
FLIIB (workout 2 of 6) I am looking forward to moving on to 10 reps!
SUPERSET Snatch Grip RDL
12x75
12x75
12x75
This was a first -- 3 sets of 12 at 75 lbs!
T push-up
12xbw
12xbw
12xbw
I did these on the Smith Machine and I put the bar lower than I have in the past. I am shooting for being able to do a "real" pushup on Christmas day and I think I can do it!
SUPERSET BSS w/OH press
12 x bw
8 x bw
8 x bw
Still struggling with these, but I WILL get them one day soon!
Lat pull down
12x55
10x55
9x55
I should have known better and taken the poundage down a bit on these.
SUPERSET Squat
10x70
10x65
10x65
I think I will go to 3 sets of 70 next time
Wide Grip Cable-Seated Row
10x75
10x70
10x70
Again, had such a hard time getting this as a superset because I need both the lat machine and the row machine free so I can switch the bars between the 2. It never fails that when I go back to the squats, someone switches it again! Last night, there was no way to work in the last 2 sets so I had to do them at the end of the workout. As much as I like this grip, I'll be glad to get rid of these just because of the bar switching.
SUPERSET Supine Hip Extension w/leg curl
10xbw
10xbw
10xbw
BB Push Press
10x45
10x45
10x45
I'm doing these with the 5ft bar and plates, and I *thought* that the 5ft bar was 35 pounds, but now I am not so sure. The scale is on another floor and I haven't lugged it down there to check it out, but I guess I am going to have to.
SUPERSET Dynamic Lunge
10x5's
10x5's
10xbw
Upper Body Russian Twist
10xbw
10xbw
10xbw
I was happy with this workout other than the problem with the first superset and the bar switching. Also, it wasn't until midway through the workout that I remembered to switch from 60 secs rest to 45 secs.
Oh, and I topped it off with 20 minutes of metabolic overdrive cardio.
The day before I did a REALLY hard workout on the treadmill doing hill climbs. I don't know if it is really the right type of cardio to be doing, but I enjoy it and feel good afterward, so once a week or so I like to fit it in.
November 15
FLIIB (workout 3 of 6) - halfway mark!
SUPERSET Snatch Grip RDL
10x75
10x75
10x75
T push-up
10xbw
10xbw
10xbw
I did these on the Smith Machine and I put the bar lower than ever before for all three sets!
SUPERSET BSS w/OH press
10xbw
10xbw
10xbw
Still struggling with these, but I WILL get them one day soon!
Lat pull down
10x55
10x55
9x55
SUPERSET RDL w/ bent over row
10x45
10x45
10x45
Lower Body Russian Twist
10xbw
10xbw
10xbw
15 minutes metabolic overdrive afterward. Having a bit of inner thigh muscle pain from FLI-A on Tuesday and the BSS's, so cut it short.
Good workout -- taking it down to 45 seconds rest/10 reps really shortens the workout but it's intense. I am still working really hard on the BSS and hope to be confident with them by the end of FLII because I know a killer superset is on the horizon for me in HTI. I am pleased with my progress on the pushups. My goal is to be able to do a REAL pushup on Christmas Day and I only have the bar a few inches from the ground on the Smith Machine when doing my pushups so I think I will make it.
The diet is still not focused, but I figure I'll probably not get REAL focused until after the holidays, but I'm sure going to keep my workouts consistent.
SUPERSET Supine Hip Extension w/leg curl
10xbw
10xbw
10xbw
BB Push Press
10x50
10x45
10x45
Still not sure of the weight on this 5 ft bar. Supposed to be 35 lbs, I think, but I have a hard time believing I lifted 50 lbs over my head (35 lbs with 15 lbs of plates)!
Hi Jane - reading your log, I'm not sure how you're counting your workouts. It looks like you're intending on doing 6 Fat Loss II workouts (3 each of A and B). Each workout should be done 6 times, for a total of 12. Or am I mistaken?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hi Jane - reading your log, I'm not sure how you're counting your workouts. It looks like you're intending on doing 6 Fat Loss II workouts (3 each of A and B). Each workout should be done 6 times, for a total of 12. Or am I mistaken?
I'm doing 6 of workout A and 6 of workout B, as the book states. However, it's actually going to be 7 because I had just started when my mom had the stroke so I started over. I'm not sure where you thought I was only doing 3 each of A and B. For example, last night I did my 4 of 6 for workout A.
I'm doing 6 of workout A and 6 of workout B, as the book states. However, it's actually going to be 7 because I had just started when my mom had the stroke so I started over. I'm not sure where you thought I was only doing 3 each of A and B. For example, last night I did my 4 of 6 for workout A.
Looking back, I don't either, since you're clearly doing 6 and 6. Carry on.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Just wanted to drop in and say HAPPY HOLIDAYS to everyone. No, I didn't fall off the face of the earth...I just took it easy this month. I finished FLII and then I just did easy workouts to get me through the holidays. I am gearing up to start NROL4W on January 7th with the rest of the gang here and I will be very focused on my eating. New goals for the new year.......and I am psyched!
Good to hear from you Jane. I will be curious to see how NROL4W is compared to NROL. I finished NROL Hypertrophy I last week and plan to start Hypertrophy II next Thursday after a break. Needless to say my diet went to hell during the holidays but I hope to get back on track by next week.
OMG, I am sooo bored at work today. There is nobody here and time is just inching along. So, I am readign everyone's logs, getting psyched for NROL4W challenge on 1-7, and figured I should post my goals for the new year, which haven't changed much from the beginning of this log:
1. To be noticeably stronger in all areas. I will specifically be working towards a goal of 10 pushups and 1 chin by June.
2. To get BF% down as measured at the gym by those hand-held thingies. I know it's not the most accurate, but as long as the trend is downward, I will be happy.
3. To drop one full pant size.
4. To look good naked and in a bikini!
5. To learn how to swim. Flailing around and kicking up a bunch of water to get from one side of the pool to the other, like I do now, doesn't count. I want to be able to swim laps and do the flip at each end of the pool.
6. Personally, to let go of the past and feel ready to allow myself to find a relationship in 2008.
OMG, I am sooo bored at work today. There is nobody here and time is just inching along. So, I am readign everyone's logs, getting psyched for NROL4W challenge on 1-7, and figured I should post my goals for the new year, which haven't changed much from the beginning of this log:
1. To be noticeably stronger in all areas. I will specifically be working towards a goal of 10 pushups and 1 chin by June.
2. To get BF% down as measured at the gym by those hand-held thingies. I know it's not the most accurate, but as long as the trend is downward, I will be happy.
3. To drop one full pant size.
4. To look good naked and in a bikini!
5. To learn how to swim. Flailing around and kicking up a bunch of water to get from one side of the pool to the other, like I do now, doesn't count. I want to be able to swim laps and do the flip at each end of the pool.
6. Personally, to let go of the past and feel ready to allow myself to find a relationship in 2008.
Here's to a great 2008 for all of us. I'm ready.
It's all good Jane, you're right, don't look back just forward.
1. To be noticeably stronger in all areas. I will specifically be working towards a goal of 10 pushups and 1 chin by June.
2. To get BF% down as measured at the gym by those hand-held thingies. I know it's not the most accurate, but as long as the trend is downward, I will be happy.
3. To drop one full pant size.
4. To look good naked and in a bikini!
5. To learn how to swim. Flailing around and kicking up a bunch of water to get from one side of the pool to the other, like I do now, doesn't count. I want to be able to swim laps and do the flip at each end of the pool.
6. Personally, to let go of the past and feel ready to allow myself to find a relationship in 2008.
Here's to a great 2008 for all of us. I'm ready.
good goals. They seem doable. Especially the swimming. Once you get over the hump, then it's just swimming and you don't even think about it. It's like riding a bike (I'm assuming you can do that ), you don't even think about it when you're doing it.
Actually, I think the swimming thing will be more of a challenge than for most. I've always had a problem with the water (childhood trauma!). And, the flipping at the ends will REALLY be challenging because I have never done anything like that at all. But, sometimes when I finish my workout, I go into the pool area and watch people swimming laps and it just looks so relaxing (though I am sure it's hard, too!). Anyway, I figured it was time to face my fears and just do it!
The flipping is hard to do well, but it's not hard to do.
Childhood trauma sucks. I'm still getting over the whole "big ear" thing.
Maybe a class with others at your skill level, where you might get to do water activities that aren't "just swimming" can be good. Getting comfortable with the water is the key. An exercise class in the water, maybe?
Today was a transition workout as I prepare for NROL4W Challenge on 1-7-07. I went through one set of each exercise in Stage 1 Workout A to see where I want to start off on Day 1.
Squat - 15 x 55
Pushup - 15 on the Smith Machine Bar pretty low
Seated Row - 15 x 45
Step-up - 15 x bw (as expected, this will be my biggest challenge in Workout A)
Prone Jackknife - 8 x bw (these progress up in reps throughout Workout A and I had no problem with 8)
I finished with 15 minutes of intervals.
I will do a dry run of Workout B on Wednesday.
I am also easing into my eating program, as well. Leaning towards TNT now, rather than NHE. We'll see. They are both so similar at the outset, I will have time to see what kind of groove I am feeling first.
Also, swim classes start on March 1, so this should work out nicely with my new goals!
Today I did my dry-run through NROL4W Stage 1 workout B. I got all my starting weights figured out, and I now remember why I hate 15-rep sets so much! At least it can only go down from there. I also threw in some intervals on the treadmill.
Tomorrow truly is a free day, as it's my birthday. So, I plan to enjoy and not think about food intake. But, come Monday morning....look out!
This week, I have strictly followed TNT/NHE, so basically little carbs. I am already feeling good with it, as I normally do when the carbs and sugar are under control. So, on Monday, it will be right back to it. I'm trying out a recipe tonight for meatballs that sounds REALLY good. If it's as good as it sounds, I'll post it for any other low-carbers.
I'm excited to see so much enthusiasm at the start of the new year, and I wish everyone a great challenge!
Have a great birthday! I am so with you on 15 rep sets. I am coming off a program that finished with sets of 5 and 6, so I'm dreading that part. Good luck with the low carbies!!
Today I did my dry-run through NROL4W Stage 1 workout B. I got all my starting weights figured out, and I now remember why I hate 15-rep sets so much! At least it can only go down from there. I also threw in some intervals on the treadmill.
Tomorrow truly is a free day, as it's my birthday. So, I plan to enjoy and not think about food intake. But, come Monday morning....look out!
This week, I have strictly followed TNT/NHE, so basically little carbs. I am already feeling good with it, as I normally do when the carbs and sugar are under control. So, on Monday, it will be right back to it. I'm trying out a recipe tonight for meatballs that sounds REALLY good. If it's as good as it sounds, I'll post it for any other low-carbers.
I'm excited to see so much enthusiasm at the start of the new year, and I wish everyone a great challenge!
Happy Birfday! in advance of course, on the off chance I forget tomorrow.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
"Brick walls are there for a reason. They are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop people who don’t want it badly enough. They're there to keep the other people out.” -Randy Pausch
Thanks everyone for the birthday wishes! I had a great day with family/friends and I felt much love. It was a hard holiday/birthday celebrating without my SO for the first time in many, many years, so I'm now looking forward to a new year, a new me.
And, we're off --- Day ONE of the Challenge
NROL4W Stage 1 Workout A (1 of 8)
Squat
15 x 55
15 x 60
Superset Pushup - 2x15
(I did these after my squats with the bar at the lowest notch in the rack and did my pushups on the bar -- it was challenging, but I will try even lower next time against the Smith Machine bar, which is where I usually do them)
Seated Row
15 x 45
15 x 50
Superset Step-ups 2 x 15 x BW
(Hard, as always. I did these on the weight bench and after my 2nd set I was feeling it. I hate AND love these at the same time)
Prone Jackknife
2 x 8 x bw
Good workout for the first day of the challenge! Did 4 sets of intervals on the treadmill after, too.
Eating right starts now! My great co-workers were so thoughtful. Instead of bringing in a cake for my birthday, they brought in TONS of fresh fruit since they knew I was dieting and working out. I didn't have the heart to tell them that I wasn't eating fruit right now! (doing TNT/NHE!). So, I happily ate fruit this morning and I'm on to very low carb starting now.
I also am going to be incorporating protein shakes into my plan for the first time. I am NOT a shake person AT ALL. But, Nitrean was recommended to me as a good-tasting one, so I am going to give it a try.
), you don't even think about it when you're doing it.
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