Nice workout, Jane! I'm glad you are feeling a little better. I think I just skirted a cold myself.
Consider yourself lucky!!! This has been brutal!
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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.
I'll bet I only have one more rung on the SM to lower to. I'd say about 8-10 inches maybe? I've never in my life done a real pushup, so this is progress, to say the least. I started with the bar on the SM at maybe waist level.
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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.
I don't think these are in NROL4W, but I sure do remember them in the original NROL. These jackknives have been the hardest thing yet for me on the swiss ball.
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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.
I am doing TNT and I can't WAIT to get carbs in my shakes before/after my workouts when I switch to Plan B.
I don't think these are in NROL4W, but I sure do remember them in the original NROL. These jackknives have been the hardest thing yet for me on the swiss ball.
Did you do the lateral ball rolls in NROL? For me those were the most difficult.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Yep, I did the lateral rolls, too! Tom, you gotta try those jackknives -- KILLER!
I did lol - a friend of mine just started NROL4W (she had done Break-In and was in the middle of Fat Loss I when she broke her foot). And she said she was having troubles with the jackknives too. So I figured I'd try and managed about 3 before I fell off the ball lol. So yeah, definitely challenging, but not out of the realm of feasibility.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Remember back when I couldn't even do a single set of BSS's? And, now I can do them (just like you said I would eventually)? Maybe this is my BSS for NROL4W!
Remember back when I couldn't even do a single set of BSS's? And, now I can do them (just like you said I would eventually)? Maybe this is my BSS for NROL4W!
That seems to imply you won't be seeing BSS in NROL4W lol but I can't imagine an AC program without them. I don't have my book with me as it's at work, but I'd bet they're in there somewhere.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I just checked the book again, and I don't see any supine hip extensions. But there's plenty of other evil stuff, so we're not missing out!
Very cool on the pushups, Jane! But, what the heck? Have you considered trying the full "leaning rest" (I like that, Cynic) version, as many as you can, then just finish up whatever you have left for the set on the bar? I think you might surprise yourself.
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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."
I really had to talk myself into this workout. After 6 hours of my Chemistry class this morning, all I wanted was a nap. And, for some reason, this workout really was EXTRA hard today.
January 20, 2007 NROL4W Stage 1 Workout B (3 of 8)
Deadlift 12 x 65
4x70, 8 x 65
Superset Dumbbell Shoulder Press
12 x 12.5 db's
11 x 12.5 db's
Wide-Grip Lat Pulldown
12 x 40
8 x 40, 4 x 30
(first time able to do full set at 40 lbs...I must be a real weakling! I see the other gals doing much higher weight than 40)
Superset Lunge
12 x 7.5 db's
12 x 5 db's
(First time able to do all sets with weights -- I don't know how you all can do these with 20 lb db's)
Swiss Ball Crunch
2 x 10 x 25 lb plate
Too wiped out for intervals. Probably still not quite 100% recovered from my sickness, either. Should be REALLY well by next workout, I imagine. Still, all in all, pleased with this workout.
Nutrition is still on 100%. I am so pleased with myself!
I really had to talk myself into this workout. After 6 hours of my Chemistry class this morning, all I wanted was a nap. And, for some reason, this workout really was EXTRA hard today.
Great progress for a day when you had to talk yourself into it. Keep up the good work, you are doing great!
(first time able to do full set at 40 lbs...I must be a real weakling! I see the other gals doing much higher weight than 40)
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(First time able to do all sets with weights -- I don't know how you all can do these with 20 lb db's)
Just remember, Jane, there will always be someone who can lift more than you and someone who can lift less. As long as you are always lifting within yourself and always progressing, then that's all that matters.
Great job with your workout and eats! Banging out your workout after 6 hours of Chemistry is inspiring, indeed!
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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."
I really had to talk myself into this workout. After 6 hours of my Chemistry class this morning, all I wanted was a nap. And, for some reason, this workout really was EXTRA hard today.
January 20, 2007 NROL4W Stage 1 Workout B (3 of 8)
Deadlift
12 x 65
4x70, 8 x 65
Superset Dumbbell Shoulder Press
12 x 12.5 db's
11 x 12.5 db's
Wide-Grip Lat Pulldown
12 x 40
8 x 40, 4 x 30
(first time able to do full set at 40 lbs...I must be a real weakling! I see the other gals doing much higher weight than 40)
Superset Lunge
12 x 7.5 db's
12 x 5 db's
(First time able to do all sets with weights -- I don't know how you all can do these with 20 lb db's)
Swiss Ball Crunch
2 x 10 x 25 lb plate
Too wiped out for intervals. Probably still not quite 100% recovered from my sickness, either. Should be REALLY well by next workout, I imagine. Still, all in all, pleased with this workout.
Nutrition is still on 100%. I am so pleased with myself!
Nice job on the workout AND the eats!!! ESPECIALLY after 6 hours of Chemistry!!!!
Just remember, Jane, there will always be someone who can lift more than you and someone who can lift less. As long as you are always lifting within yourself and always progressing, then that's all that matters.
Exactly! Your progress kicks ass so don't even think about comparing to anyone.
Inspiring was not exactly the word I used when I studied chemistry!
Trust me, there is no inspiration going on AT all. This class is pure TORTURE and the only reason I am taking it is because I have to! I can't even begin to tell you how bad this class/professor is. If this class screws up my 4.0 GPA I am going to be so pissed!
missjane - I took 2 semesters of GChem & 2 semesters of Ochem - all on Friday night (5 hrs) / Sat AM (5 hrs) schedule. If you need to vent ...
Lisa, can I get some help from you when we get our take-home exam if I need it??? I have no clue what will be on it because I truly have the absent-minded professor here and he's kinda "out there"!
I am SOOOOO excited!! Keep on reading.....You'll see!!!
January 22 NROL4W Stage 1 Workout A (4 of 8)
Squat
12 x 75
12 x 70
Superset Pushup
8 REAL ones! 4 knee
9 REAL ones! 3 knee
(YES, you heard it here first! I have achieved one of my goals stated in my very first post! I have been working my way down the Smith Machine Bar and was getting pretty close to the ground. Well, tonight, they were all in use, so I was going to do all knee push-ups. Once I got down there, I thought WHAT THE HECK! So, I tried and WOW did I surprise myself!! YES! AND, THANK YOU TRACY for suggesting I try them!!
SeatedRow
12 x 55
4 x 55, 8 x 50
Superset Step-ups on 20" bench
12 x 7.5's
12 x 5's
Prone Jackknife
10 x bw
10 x bw
Finished it of with 4 intervals on treadmill. I am sweating like a pig and feeling quite proud tonight!
Pushup
8 REAL ones! 4 knee
9 REAL ones! 3 knee
(YES, you heard it here first! I have achieved one of my goals stated in my very first post! I have been working my way down the Smith Machine Bar and was getting pretty close to the ground. Well, tonight, they were all in use, so I was going to do all knee push-ups. Once I got down there, I thought WHAT THE HECK! So, I tried and WOW did I surprise myself!! YES! AND, THANK YOU TRACY for suggesting I try them!!
Atta girl!!!!
That is so awesome, Jane! There's no stoppin' you now!
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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."
WAY TO GO GIRL!!! I see swill ball decline push ups coming soon!! Your workout and effort will be reflected in your body changes. I can't wait to see 1 month shots of folks.
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