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Old 01-04-2008, 07:24 AM   #31 (permalink)
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I havn't had a chance to look over the NR4W book yet, but knowing alwyns workouts, that bench will definatly go up. I'd say 135 is definatly attainable. If you really want to hit that number, I am a firm believer that volume goes a long way. Toss in a few sets of pushups when you wake up in the morning, and maybe even prior to your workout.

Grats on the weight loss too! Good Luck with the program!
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Old 01-04-2008, 08:52 AM   #32 (permalink)
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thanks for the advice, chris. I will do that. I actually enjoy pushups! I also really want to do a real pull up or chinup
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Old 01-04-2008, 10:37 AM   #33 (permalink)
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I'm confident that you will improve all these things with your current program. But here is a link to a thread where Biskit was looking to improve her chin-ups. Some good links in there.

Help with chinups
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Old 01-04-2008, 11:23 AM   #34 (permalink)
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this was a very helpful link. I am really looking forward to getting stronger.
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Old 01-04-2008, 11:42 AM   #35 (permalink)
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Quote:
Originally Posted by Chris-STL View Post
I havn't had a chance to look over the NR4W book yet, but knowing alwyns workouts, that bench will definatly go up. I'd say 135 is definatly attainable. If you really want to hit that number, I am a firm believer that volume goes a long way. Toss in a few sets of pushups when you wake up in the morning, and maybe even prior to your workout.

Grats on the weight loss too! Good Luck with the program!
This is interesting, Chris. I probably should start doing more volume and see if I can improve that damned bench too.
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Old 01-04-2008, 12:09 PM   #36 (permalink)
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Wendy, PN is a great program ... I have no doubt you'll get there!!
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Old 01-04-2008, 12:52 PM   #37 (permalink)
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I can't recall where I read that if you want to improve one specific thing, you should attempt to work it as much as possible. Not necessarily work sets, but just do it allot. I have seen this first hand with pullups. I had always been good at them, but it wasn't until I started doing 3 sets of ten almost every day that I saw significant improvement.

Pushups would be one way to do it I would think, but it would probably be better to actually do a couple moderate sets of bench before your workouts.

Also the above is just my opinion, it could just be a placebo effect =-).
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Old 01-04-2008, 12:57 PM   #38 (permalink)
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Whatever works, Chris. I'm not too proud to try a placebo!
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Old 01-05-2008, 05:08 AM   #39 (permalink)
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just want to document my plan for the official challenge!

my lifting will be from NROL 4 w.

nutrition- precision nutrition.com

I will lift mond, wed, fri.

tues am spinning
tues pm track workout
thurs am HITT treadmill running plus core workout
sat longish run 6-10 miles
sunday off or easy recovery swim.
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Old 01-05-2008, 10:26 AM   #40 (permalink)
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Wow, Wendy, with that set up, you will surely be making gains in the right way and losses in the right way too! I love your determination and the way you are going all out with your program! I can't wait to see you get that 135lb bench!

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Old 01-05-2008, 12:02 PM   #41 (permalink)
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thanks mel! I am going to take chris' advice above and do lots of pushups. training has never been my problem. nutrition will be my challenge. won't help me to build lots of beautiful muscle if I hide under all of this body fat!!
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Old 01-05-2008, 12:08 PM   #42 (permalink)
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Inspirational Wendy! Way to go!

I am right there with you regarding the chin up. I can hear that assist bar taunting me every time I use it!

I haven't posted a training log yet, but your thread is inspiring me. Good job! Keep at it!
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Old 01-05-2008, 12:20 PM   #43 (permalink)
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Plan looks good.
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Old 01-05-2008, 01:11 PM   #44 (permalink)
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thanks brandylynn.

thanks paula.

oh, and let me document my 8:15 mile today. that will only get better in 6 months time!!
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Old 01-05-2008, 03:44 PM   #45 (permalink)
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Hi Wendy..
You plan looks great
Good luck....
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Old 01-05-2008, 05:12 PM   #46 (permalink)
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thanks vanessa. we are all going to have fun!
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Old 01-06-2008, 04:10 PM   #47 (permalink)
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here are some pictures of me and my toolbelt. I am decluttering my house, and the plan that I am using advocates a toolbelt. see how ready I am to kick ass on decluttering my home and defatting my body!!!


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Old 01-07-2008, 07:35 AM   #48 (permalink)
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Just saying HI Wendy, I'm excited to start the challenge today.

You have great legs btw. I think I'll post some other fun photos in my journal for inspiration myself.

Now to figure out how to save journals.
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Old 01-07-2008, 09:21 AM   #49 (permalink)
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oh, and let me document my 8:15 mile today. that will only get better in 6 months time!!
Congratulations! You could qualify for Boston!
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Old 01-07-2008, 10:53 AM   #50 (permalink)
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Hi Wendy..
Love the pics
Cool toolbelt
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Old 01-07-2008, 11:42 AM   #51 (permalink)
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thanks everyone!!

wilburaz, that was 815 for one mile--sort of half assed it. best is 7:56. my qualifying time for boston is 4 hours flat when I age up next year. you discovered one of my secret motivations for dropping some more weight.

honestly, I am happy where I am now, in terms of appearance and size. but qualifying for boston will really require me to be at my leanest. I am not a genetically gifted runner, so I need to lean out to make it easier to go that fast for that long.

my hope, is that by the end of this challenge, my mile time will be closer to 7 flat, which will predict a marathon slightly faster than 4 hours for some wiggle room.

feb 09 is the next breast cancer marathon, and I am secretly hoping to qualify for boston there.

so there. secret is out. it is written down, now I have to do the work!
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Old 01-08-2008, 07:51 AM   #52 (permalink)
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had a great spin class today. later on , will do a fairly easy and brief track workout.
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Old 01-08-2008, 01:05 PM   #53 (permalink)
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Good Luck in qualifying for Boston...
That's one of my main reasons for wanting to drop some weight too..
Well i'm not running a marathon...i just want to keep up with my times in the races i do run
You are doing great...
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Old 01-08-2008, 02:34 PM   #54 (permalink)
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hey vanessa, yah, running is so much easier now then when I was 20 pounds heavier. and I didn't even try running 70 pounds ago. I am really psyched about how this will effect my speed.

I am so grateful for this challenge, it is exactly what I need to move it into high gear.
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Old 01-08-2008, 03:03 PM   #55 (permalink)
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hey vanessa, yah, running is so much easier now then when I was 20 pounds heavier. and I didn't even try running 70 pounds ago. I am really psyched about how this will effect my speed.

I am so grateful for this challenge, it is exactly what I need to move it into high gear.

I know what you mean...
I needed something to motivate me to drop this hoilday weight..
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Old 01-09-2008, 07:12 AM   #56 (permalink)
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yes vanessa, I am enjoying the break from distance.

so I did reps of deadlifts today with 105! I was pretty psyched. I have no idea what my one rep max is. after the challenge, I will do baselines of bench, squat and deadlift. want to get my technique better and get stronger before I do a max squat or dead. my max bench is 105.

attempted one pullup with 30, still can't do it. can do it with 40lbs on the gravitron. going to keep trying. my goal is to not just be able to do one negative pullup, I want to do a REAL pull up. which means less bodyfat.
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Old 01-09-2008, 07:28 AM   #57 (permalink)
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Sounds like you're doing well, Wendy - good luck with the challenge.
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Old 01-09-2008, 07:34 AM   #58 (permalink)
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Good Morning Wendy,
Great Deadlifts
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Old 01-09-2008, 06:18 PM   #59 (permalink)
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thanks stingo!
thanks vanessa! I am feeling pretty macho these days.
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Old 01-09-2008, 06:19 PM   #60 (permalink)
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Nice dead!! Love the "toolbelt diva" pics!!!
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