Hiya Jane! It was really nice of them to bring you fruit for your birthday. I'm glad you enjoyed it. I'm looking forward to getting to know you in the Challenge.
Deadlift
15 x 55
15 x 60
(Will try 65 next time...these start out easy, but those 15 reps are killer!)
Superset Dumbbell Shoulder Press
15 x 10
15 x 10
Wide-Grip Lat Pulldown
15 x 35
9 x 40, 6 x 30
(I shouldn't have upped the weight for the 2nd set and had to back down)
Superset Lunge
2 x 15 x BW
(Concentrated on form and getting good, deep lunges before I move onto adding weight)
Swiss Ball Crunch
2 x 15 x bw
(Will add weight next time)
Finished off with 4 intervals on the treadmill.
Good workout! And, I managed my pre- and post-workout protein shakes ala TNT Plan A.
Eating has been right on plan and I am cooking up a storm tonight to get things planned in advance. This weekend Spring Semester starts so I need to be prepared for school ALL day on Sunday and have lots of stuff packed that doesn't need heated up.
Hi Jane -just wanted to check in on you - looks like you're doing great (as expected). It's probably too early to tell, but, I'd be interested to hear about differences between the workouts in NROL and NROL4W.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hi Jane -just wanted to check in on you - looks like you're doing great (as expected). It's probably too early to tell, but, I'd be interested to hear about differences between the workouts in NROL and NROL4W.
So far -- very similar. Stage 1 feels like break-in from NROL, except we will progress up to 3 sets and we will decrease our reps from 15 to 8 at the end. 16 workouts total. In looking at future stages, there seems to be some twists thrown in there....I'm going to go thru all 7 stages, so it should be interesting!
Thanks for checking in -- the accountability really keeps me going!
Yes, there seems to be more progression built into the programs - but that's only from a cursory look at some of them (since I'd given away/sold the two copies I had) since I just got the book from amazon today.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm finally making the rounds...Hi Jane! I'm so glad to see you hitting your log and the weights again. Your first two NROL4W workouts look solid. Keep up the good work!
Oh...and happy belated B-Day! I'm sorry you were feeling a little bad about your SO, but when you feel low, you can always count on us wild and crazy women (and guys, too) here to keep you going!
Best of luck in the challenge....you'll do great!
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
The dreaded cold I've been trying to come down with is here. My ear was clogged for two days and I guess that was my warning. DAMN! I was going to try and work out anyway, but I don't want to piss off the people at the gym if I start sneezing and/or have to blow my nose. Not to mention, I would feel the same way if someone came to the gym with a cold and spread their germs all over the equipment. Soooo....I'm going to load up with cold meds tonight and hope that by tomorrow night I will feel well enough to go to the gym PLUS it will be empty on Saturday evening. I don't want to miss my 3rd workout the first week of the challenge!
The dreaded cold I've been trying to come down with is here. My ear was clogged for two days and I guess that was my warning. DAMN! I was going to try and work out anyway, but I don't want to piss off the people at the gym if I start sneezing and/or have to blow my nose. Not to mention, I would feel the same way if someone came to the gym with a cold and spread their germs all over the equipment. Soooo....I'm going to load up with cold meds tonight and hope that by tomorrow night I will feel well enough to go to the gym PLUS it will be empty on Saturday evening. I don't want to miss my 3rd workout the first week of the challenge!
Oh, Jane. That stinks. But what's important right now is to nurse yourself back to health. It's a hard truth, but the workouts simply have to weight. You will do more harm trying to ignore the illness and asking too much of your body. In the big scheme of things, it will only be a very short blip. We are in this for the next 6 months (argh...) and one week will not matter. Just get well and don't push it, K?
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
The dreaded cold I've been trying to come down with is here. My ear was clogged for two days and I guess that was my warning. DAMN! I was going to try and work out anyway, but I don't want to piss off the people at the gym if I start sneezing and/or have to blow my nose. Not to mention, I would feel the same way if someone came to the gym with a cold and spread their germs all over the equipment. Soooo....I'm going to load up with cold meds tonight and hope that by tomorrow night I will feel well enough to go to the gym PLUS it will be empty on Saturday evening. I don't want to miss my 3rd workout the first week of the challenge!
I have a cold as well. I found that the liquid Tylenol Multi-Symptom Cold products work pretty well. I have been using the daytime version and the nightime version.
Superset Pushup - 2x15
(Did these on the Smith Machine Bar)
SeatedRow
15 x 50
15 x 55
Superset Step-ups on 20" bench
15 x 5's (15 on each leg)
15 x BW (alternating legs = total 30)
(I tried the first set with a bit of weight and I was fading fast at the end. I did my second set alternating legs, so I didn't dread the last 15 on the 2nd leg!)
Prone Jackknife
7 x bw
6 x bw
(I TANKED on these!! I was surprised since I was able to do them last time. My core was just screaming and I fell off the ball.)
Tomorrow is school and a rest from working out and, hopefully, this cold ends. Monday will be workout B (only one more workout with 15 rep sets-- yeah!)
Well, this cold/flu has officially kicked my ass. DAMN! Well, I am hoping that tomorrow I can venture back into the gym. I knew I was pushing it on Saturday and I was right because by Sunday I was DOWN! Monday there was no way I could work out. And, today, same thing. Unless I went to the gym with kleenex hanging out of my nose (nice, right?). Somehow I will get in my 3 workouts this week.
On the bright side, nutrition has been 100% spot on! And, usually when I am sick, my nutrition goes out the window, but not this time.
I've been so damn sick for the past week, I am surprised I was even able to do this much. Not the workout of my dreams, but I gotter done.
January 16, 2007 NROL4W Stage 1 Workout B (2 of 8) - YEAH, no more 15rep sets!
Deadlift
10 x 65
15 x 55
(This is about when I figured out this damn sickness has taken a toll on me this week. I really intended to do 15 x 65 and then 15 x 75. NOT!)
Superset Dumbbell Shoulder Press
15 x 10
8 x 12.5, 7 x 10
(Same thing here....still trying to deny my body isn't quite up to snuff yet!)
Wide-Grip Lat Pulldown
15 x 35
9 x 40, 6 x 30
(same as last week. I don't know any other way to do this. I can't yet do 15 x 40, so I have to split up that last set. Grrr....I hate 15 rep sets!)
Superset Lunge
15 x 5 lb db's
15 x bw
(My legs were a-quivering by the end of these)
Swiss Ball Crunch
2 x 15 x 10 lb plate
Gym was filled tonight with resolutioneers. Can't wait until it settles back down. The good thing, though, is that the resolutioneers are, for the most part, cardio bunnies. So, the weight room is pretty much off limits in their eyes. I selfishly would like to keep it that way. Also, the resolutioneers circle the parking lot waiting for a close spot so they can go into the gym and mindlessly walk on the treadmill for 2 hours. How ironic.
Diet is good. Even being sick, I have not strayed. Today, I am a bit low on fat, so will need to remedy that tonight. I am also having no problem at all with my pre and post workout protein shakes. I was so worried about being able to get them down and I actually like them (Nitrean). I'm really excited to be able to add some carbs to them when I switch to TNT Plan B.
Ok, off to take some more medicine, cook some dinner, and relax for the night.
can you take a small dumbbell (like a 2.5 lb or 3 lb) and lay it across the top of the stack to alter the weight being lifted. I can do this on my home rack but don't know what your commercial one looks like. If not a DB, a sandbag/ankle weight/bit of chain/lead shot in a sock - you see where I'm going - just get an extra 2-3 lbs on there to split the difference.
Nah, it's already in 5 lb increments with the 5lb plate that you can set on top of the stack....I just can't get any closer than that. No weights smaller than that, either I'll be at 12 rep sets next time, so maybe I can push through.
Jane, I am a big user of split sets when I am stuck on a weight. I have found that it usually only takes a workout or two before I'm up to the next level. I really like using it and have found success doing it for the last year or two. Keep up the progression, and great job working out through being ill!
Gym was filled tonight with resolutioneers. Can't wait until it settles back down. The good thing, though, is that the resolutioneers are, for the most part, cardio bunnies. So, the weight room is pretty much off limits in their eyes. I selfishly would like to keep it that way. Also, the resolutioneers circle the parking lot waiting for a close spot so they can go into the gym and mindlessly walk on the treadmill for 2 hours. How ironic.
LMAO!!!!!
Hope you're feeling better soon ... being sick sucks ...
__________________
Life's a Journey ... Enjoy the Ride!
Squat
12 x 70
12 x 75
(legs felt a bit wobbly at the end of 2nd set. 75 lbs might be a PR for me...I'll have to look back thru my log to see)
Superset Pushup - 2x12
(Did these on the Smith Machine Bar -- easing that bar ever lower to the floor!)
SeatedRow
8 x 55, 4 x 50
12 x 50
Superset Step-ups on 20" bench
12 x 5's (15 on each leg)
12 x 5's (alternating legs = total 24)
(The first set had me pretty wiped, so I opted to do alternating legs on the 2nd set in case I had trouble finishing. That way I wouldn't shortchange one leg! -- but I made it all the way!)
Prone Jackknife
10 x bw
10 x bw
These are still very hard for me
Nice workout and I am feeling much stronger today. Still not fully recovered from being sick, so no HIIT/intervals. I may try next time, though. Feeling pretty good about everything today. And, I can't believe I am actually looking forward to my shakes. I'm so glad this isn't a stumbling block for me!
Great job, Jane! Sorry you haven't been feeling well.
I see people all the time circling the lot for a close space, it makes the kids and I giggle everytime!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Superset Pushup - 2x12
(Did these on the Smith Machine Bar -- easing that bar ever lower to the floor!)
Cool! How close are you to full leaning rest? "Leaning rest" is the term used in the Army for the starting position for push-ups.
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Superset Step-ups on 20" bench
12 x 5's (15 on each leg)
12 x 5's (alternating legs = total 24)
(The first set had me pretty wiped, so I opted to do alternating legs on the 2nd set in case I had trouble finishing. That way I wouldn't shortchange one leg! -- but I made it all the way!)
Awesome, not quittin' miss.
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Prone Jackknife
10 x bw
10 x bw
These are still very hard for me
Swissball work is deceptively hard! Does Alwyn have Supine Hip Extensions with Leg Curl in NROL4W? Those are killer if you're not accustomed to them.
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Nice workout and I am feeling much stronger today. Still not fully recovered from being sick, so no HIIT/intervals. I may try next time, though. Feeling pretty good about everything today. And, I can't believe I am actually looking forward to my shakes. I'm so glad this isn't a stumbling block for me!
Are you doing TNT or do you get to have carbs? I love my shakes because it's the only sweets I get in the week.
It's probably too early to tell, but, I'd be interested to hear about differences between the workouts in NROL and NROL4W.
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