Jodi's NRLO4W blog and log....

[stingo]

Originally Posted by Jodi

Thank you, Jane, for listing out the workouts per week. I need to backtrack to Week 4 on that list. I had been copying the workouts into a small notebook I was taking to the gym...and I wasn't paying attention to the fact there were two workouts ( A and B) for each section of Stage 1. I was going to use the workout logs I found from Aiofe, but I also wanted to use something that fit into a small notebook..so I tried just writing things down.

Guess I better stick with the printable workout logs.

I think the main point to remember here is that you've been working out consistently. Doing that is more important than the particulars, provided you're doing it with appropriate intensity.

[missjane]

Originally Posted by Jodi

Thank you, Jane, for listing out the workouts per week. I need to backtrack to Week 3 on that list. I had been copying the workouts into a small notebook I was taking to the gym...and I wasn't paying attention to the fact there were two workouts ( A and B) for each section of Stage 1. I was going to use the workout logs I found from Aiofe, but I also wanted to use something that fit into a small notebook..so I tried just writing things down.

Guess I better stick with the printable workout logs.

Jodi, towards the end of the "brain fart" thread in the NROL4W forum, you can see the logs I used...all workouts on one sheet -- one for A and one for B. I just carry those sheets to the gym every time.

[Jodi]

Good morning! Well, after realizing I was doing the program in slightly incorrect order....I've backtracked a bit. It wasn't that I was doing a wrong order, I was really skipping workouts. A bit of a Duh! moment for me. So, today I did Workout A/4. (yesterday I did an interval workout on the treadmill)

I warmed up doing the warm-up out of the Perfect Body book. What a warmup...that is a workout in itself! Then, before moving into squats I did a 10 using just the 45 pound barbell.

Squats: 12 at 75#s. 12 at 75#s.
Pushups: Two sets of 12 at 25% incline.
Seated Rows: 12 at 90#s. 12 at 90#s.
Step-Up: 12 at two 15#s. 12 at two 15#s.
Prone Jackknifes: Two sets of 10.

I ended the workout doing 12 minutes of HIIT on the treadmill. I walk a minute, then jog a minute.

Later!

Jodi

[Jodi]

Good morning! Yesterday, went to the gym and did intervals on the treadmill for 40 minutes. Today was Workout B/4. I warmed up with the warm-up from Perfect Body book...also did a set of deadlifts using just the 45# barbell.

Deadlifts: 12 at 65#s. 12 at 70#s.
DB Shoulder Press. 12 at 2/15#s. 12 at 2/15#s.
Wide Grip Lat Pulldown: 12 at 90#s. 12 at 90#s.
Lunges: 12 at 2/15s. 12 at 2/15s.
Swiss Ball Crunch: Two sets of 15 holding a 10 pounds plate.

Ended the workouts with 15 minutes of HIIT on the treadmill.

Later!

Jodi

[Jodi]

Ok...yesterday I did a 45 minute interval workout on the treadmill. Normally, today I would have done the same and then did my next workout on Friday. But, we're suppose to get 9 plus inches of snow tonight, so in case I can't make it to the gym tomorrow....I did my weight workout this morning.

Workout A/5. Warmed up with they Dymanic warmup from Perfect Body book. Then, 10 squats with just the barbell.

Squats: 3 sets of 10. 65/75/85.
Push-ups. 3 sets of 10. First two sets at 30% incline. Last set at 20%.
Seated Rows. 3 sets of 10. 90/90/100
Step-Up. 3 sets of 10. (holding two DB's) 15/15/20
Prone Jackknifes. 3 sets of 12. I managed. 10/10/12.

Ended the workout with 15 minutes of HIIT on the treadmill.

I am really enjoying the program! A week from tomorrow, we leave for our Cruise. I think I'm nuts...I'm taking the book with me for reading and to help keep me in the mindset. Plus, I do plan on keeping up my workouts in the ships gym if I can. But, it makes me wonder...do cruise ships have free-weights? I know they have machines. Guess I will find out!


Jodi

[Littlemermaidklb]

I know they have dumbells... I don't remember if they have squat racks and things though.... usually you can find me near the buffet on cruises and not the gym, haha.
Anyway, more importantly... where ya goin? :-)

[Jodi]

We leave out of Miami for Caymen Islands and Cosumel. First time cruiser for me!

[Littlemermaidklb]

OOOh! Those are two very good spots! If you can... go on the excursion where you swim with the sting-rays in Grand Caymen! It's not as scary as it sounds and no you will not have a Steve Irwin incident, I promise. It's sooo much fun! They're incredible animals. You will LOVE your first cruise! And while everyone will tell you that you can gain 10lbs per cruise, it doesn't have to be the case. There's very healthy food on those ships. The buffets have lots of fruit and healthy stuff, usually an omelett station. Dinner is very gourmet, but it's all healthy for the most part...
And the gyms are pretty nice... there's also usually a jogging track around the upper deck. My mom is a Cruise Planner and I've been on about 15 cruises so far (as spoiled as it sounds, I've actually lost count...) And no we don't get free cruises because of her job, lol... That's always everyone's first question. You'll have an amazing time, be sure to let us kow how it was when you get back!

**Warning: Shameless plug coming up!**

I don't know if you booked this cruise online or through a travel agent, or if you have an agent you usually book vacations through... but for future reference my mom books only crusies. She works out of our house, and I've seen how hard she works to get people the best deals. She absolutely loves her job and though I'm biased I will say she does an incredible job at it... you might want to keep her in mind if and when you plan your next cruise vacation (PM me if you want her number!)

[mel]

Jodi, I'm so jealous of the cruise!!!

The workouts look good. Glad you've got the order all figured out now.

Good luck with working out on the cruise...I always have good intentions on vacations but don't follow through real well.

mel

[Jodi]

Yesterday, I didn't make it to the gym as we had 10 inches of snow that night. This morning, I made it in and did Cardio Coach #6 on the treadmill. Tomorrow is weights.

Later!





Jodi

[AnnetteW]

Jodi, I too am a Cardio Coach fan. I did number 4 on the stationary bike yesterday. I haven't biked since last fall, and decided it's time to start getting my legs ready for real bike season. I can't wait.

[Jodi]

Well, today was Workout B/5.

Warmed up with the Dynamic Warmup from Perfect Body book. Then, did some squats and deadlifts with just the 45#barbell.

Deadlifts: 3 sets of 10. 65/75/80
DB Shoulder Press: 3 sets of 10. 15/20/20
Wide Grip Lat: 3 sets of 10. 90/90/90
Lunges: 3 sets of 10. (holding 2 DB's) 15/15/20
Swiss Ball Crunch 3 sets of 12. I did 3 sets of 15 holding a 10 pounds plate.

Ended the workout with about 15 minutes of HIIT on the treadmill. Also had a good stretch.

I did get my pictures taken and will try to get them uploaded onto the computer. Our card reader is not working very well and have a new one ordered...so I hope I can get it to work.

5 days till we leave on our cruise!


Jodi

[Jodi]

Ok, I posted my progress pics and am really disappointed in myself. But, this can be a good thing in that it is making me really want to buckle down and get my diet even more cleaned up. I have really backslide in the last week and have not been eating very well. I think I'm going to try logging my food here in the journal. One of my favorite sayings is one by a dietician (can't remember the name) but it goes something like this:

"You can workout until the cows come home, but if you eat like a cow you'll still be just a cow coming home."


I did go to the store yesterday and stocked up on some healthy snacks. I bought some fresh broccoli, green peppers...hummus and guacomole. A large jicama to slice up for munching...some Kashi crackers, gouda cheese. Apples and spinach salad mix.

I also bought some dried apples and pecans which I combined in a big ziplock bag. I'm going to divide it up into those small snack bags and am taking that with me on our trip. (we leave Saturday) I got this idea off the Healthy Eating show that is on the food network.

More ramblings later....

[Jodi]

Good morning!!! Yesterday I went to the gym and did an Itread workout on the treadmill. This morning was Workout A/6.

Squats: 3 sets of 10. 75/85/95. (first time going up to 95#'s)
Push-ups: 3 sets of 10. Did them at about 20 percent incline.
Seated Rows: 3 sets of 10. 90/90/100
Step-up: 3 sets of 10. (2 dumbbells) 15/15/20. (felt a bit tired on these)
Prone Jackknifes. 3 sets of 12.

Pretty good workouts, but I did feel tired on the last set of step-ups. I think it was because I took the squats up to 95 for the first time. Last couple reps of those were a bit tough.

3 days till we leave on our cruise!

[AnnetteW]

We're at the same place. I did A6 yesterday also. You must be excited about the cruise. Have a good day.

[dillytl]

Jodi - HAVE FUN on the cruise!!!!!

[Jodi]

Just popping in with a quick check-in. I went to the gym yesterday and did an Itread workout on the treadmill. Today I overslept, so didn't make it.

Tomorrow is weights, then we leave early Saturday morning. I am really going to try and make it to the gym on the cruise ship so I can keep my workouts going.

[nutbar]

Oh, wow, have fun on the cruise!!! (I named #2 kid after Isaac, the bartender, on the Love Boat. )