BMI: 24.8
RMR: 1265
Calories on workout days: 2277
Calories on non workout days: 2024
I'm going to take a leap of faith and aim for something close to that neighborhood for a month as suggested in the book. Then I'll tweak as necessary the next month.
I'm going to do the strength workouts from the book with my home equipment. I'm going to do my own interval workouts and add in a day or two of cardio and/or yoga/stretch workouts.
I may post the "before" pics later today, but that took so long yesterday that I'm not going to try it right now.
Off to do Stage 1, Workout A, #1. I will post the details later.
So the workout is done and now I need someone to let me know if I did it right. Here it is:
warm-up from book
squats
1 warm-up set 15/30#
set 1 15/40#
set 2 15/40#
push-ups (on toes with wide feet)
1 warm-up set of 15, 2 additional sets of 15
dumbbell rows
2 warm-up sets-- 1 with heavy resistance band with door attachment
(that seemed too easy, so I did 1 set of 15/30#)
2 sets of 15/40#
step-ups
1 warm-up set of 15/30#
2 sets 15/40#
prone jackknife
1 warmup set of 8
2 sets of 8
I had no problem with the exercises and suspect that I could have gone heavier, but I am getting used to the format first and then working on progression. Well, the step-ups are always a little hard, but I made it! My question is for the order of the exercises.
I did warmup set A, rest 60 sec, set 1 A, rest 60 sec, set 2 A, rest 60 sec, warmup set B1, rest 60 sec warmup set B2, rest 60 sec, set 1 B1, rest 60 sec, set 1 B2, rest 60, etc. Is that the right order?
So far, I'm good with the food. I had my 2 cups morning coffee with creamer (extra 100 cals total, bad, I know), but hey, I can only work on a couple things at a time, right? (I'm down from about 4 cups a day, so that's progress anyway.) I had a breakfast from the book. I had a post-workout shake--vanilla protein powder in milk and a banana. I was really worried about trying protein powder, too, because I've never had it before--thought maybe it would be nasty, but it turned out okay.
Off to a good start and feeling positive that I can do this . . .
WARMUP: Some specific full-body exercises like jumping jacks, body squats, etc. and some stretches. Then, I will warm up before my squats with an actual warmup set before I head into the workout, but won't warm up any more before the other sets.
WARMUP Squat set - maybe 8-10 reps with the bar
A - SQUATS - 2 x 15
Then, onto B, which is supersetted, so:
B1 - 1x15
60 sec rest
B2 - 1 x 15
60 sec rest
B1 - 1x15
60 sec rest
B2 - 1x15
60 sec rest
Then, onto C, which is supersetted, so:
C1 - 1x15
60 sec rest
C2 - 1x15
60 sec rest
C1 - 1x15
60 sec rest
C2 - 1x15
I will be doing the same for workout B. I will do a special warmup set for the Deadlifts, but then I will continue on through the workout, as prescribed.
Thanks, Jane. I won't do a warm-up set for everything then. When I was doing the workout and didn't want to stop to ask the question I thought I should err on the side of too much rather than too little.
sveta, thanks for the encouragement. I looked at your training log and I don't think you're a wimp. I really think you're doing fine and you can do it!
You'll get there... when I started this time last year, I was using 7.5 lbs dbs. Right before Christmas I did a 1 rep max on DLs of 205 lbs.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Paula, that's great! Thanks for the encouragement.
sveta, no worries--hijacks aren't a problem for me . Lots of interesting discussions happen that way.
dillytl & mel, hi!
Stingo, I used a heavy resistance tubing band with a door attachment for just the one warmup set. I couldn't get far enough back from the door to make it feel like I couldn't go on forever so I switched to using two 20# dumbbells and did rows. I'm debating on whether I should switch to trying pull-ups/chin-ups with the Iron Woody Assisted Pull-up Bands or just do what the program calls for. I love those things! I can crank out sets of 6-10 with the medium width band. All of the weights listed are combined total of two dumbbells.
I am waiting for my weighted vest to arrive and planning on getting more plates for my heavier adjustable dumbbells so I can increase by 2.5# when I need to rather than 5#. I know that it would be better to use a barbell, but I don't like how they feel on my shoulders and neck, so I'll just do what I can.
Karen, nice job on the first workout! But as Jane said, only do the warm-up set for the first exercise (in A - squats, and in B - deadlifts).
Keep up the good work!
Julie
__________________
Life's a Journey ... Enjoy the Ride!
Okay, I'm adding the pics and the story since I just read in the Official Women's Challenge Rules that I need to do that.
My goals are to lose a little weight and improve body composition, reduce body fat, and get back in good shape in general. I don't have a goal weight since I don't want to get fixated on the number on the scale. I weigh 144 pounds right now--that's 10 pounds less than last spring and I'd guess about 10-12 pounds more than I'm aiming for. I have wide shoulders and I guess I'd say that I am large-framed for my size, not petite. I want to look good in shorts and tank top this year--my summer uniform. I'd say a bikini, but I don't wear bikinis since I have scars from the shingles I had in my first pregnancy and I have kids that I generally take swimming with me. I think my 12-year-old son would be embarassed to see me wearing a bikini around his friends.
Edited to add that I will attach thumbnails that hopefully won't require anyone to save
I am a 32-year-old stay-at-home-mom and have been working out for about 6 years. I am a cardio queen, though, and it hasn't done a lot of good. I did just complete Beachbody's P90X program and while I know I can lift heavy weights and get stronger (and lose only 4 pounds due to not paying attention to my diet), I don't think I should have to spend so much time on the small muscle groups in my arms.
So, for these six months, I'm going to eat properly and include protein in my diet, according to NROL4W. I'm going to follow the training program for strength, do intervals more my style, and probably add some of my cardio and yoga/stretch videos for peace of mind.
Okay, here are the pics:
Edited:I can't figure out how to remove the download only pics so I'll just add thumbnails to another post so they're easier to just take a peek at.
Last edited by Karen411 : 01-08-2008 at 10:45 AM.
Reason: Add a note
Stingo, I used a heavy resistance tubing band with a door attachment for just the one warmup set. I couldn't get far enough back from the door to make it feel like I couldn't go on forever so I switched to using two 20# dumbbells and did rows. I'm debating on whether I should switch to trying pull-ups/chin-ups with the Iron Woody Assisted Pull-up Bands or just do what the program calls for. I love those things! I can crank out sets of 6-10 with the medium width band. All of the weights listed are combined total of two dumbbells.
I am waiting for my weighted vest to arrive and planning on getting more plates for my heavier adjustable dumbbells so I can increase by 2.5# when I need to rather than 5#. I know that it would be better to use a barbell, but I don't like how they feel on my shoulders and neck, so I'll just do what I can.
I'd stay with the program as written, and stick to using the dumbbells, upping weights as necessary, but that's me.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
That said, I'd suggest using a weight (be it dumbbell, barbell, bands etc) that enables you to do the prescribed amount of reps + 1. That is - if the workout protocol calls for a set of 15, you should pick a weight that you can do 16 reps, but not 17.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Okay, I finished Stage 1, Workout B today and took the advice everyone has given.
Warm-up
Warm-up set deadlifts 15 X 30#
Deadlifts 15 X 40#
Deadlifts 15 X 60#
Dumbbell shoulder press 15 X 30#
Pullover 15 X 20#
Dumbbell shoulder press 12 X 30#
Pullover 15 X 30#
Lunge 15 X 40#
Swiss ball crunch 8 X BW
Lunge 15 X 40
Swiss ball crunch 8 X BW
I think I could go heavier on deadlifts and I intend to do that next time, but I took stingo's advice and I don't think I could have eeked out more reps on anything else except the stability ball crunches. I have no idea what I should do about that because I feel like I could do those and more ab/back work for a lot longer.
I also did 25 minutes of intervals (after a break) and I am feeling nicely wiped out and glad that tomorrow is a rest/easy day.
Have you tried holding a medicine ball/dumbbell either over your chest or overhead? Another modification I've used is putting feet up against the bench.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I added a DB for my crunches.... I could have gone a lot heavier on the DB.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Oh, crap, I think I just had a DUH moment . I was thinking since I was doing the strength workouts as close as I could to what was listed that I shouldn't try to do anything harder, even with the crunches. Thanks for your assistance, stingo and Paula.
I had planned to do Workout A again today, but I didn't because my left hamstring is still sore from Workout B on Thursday. So, maybe I didn't need to lift heavier than 60# on deadlifts. Anyway, I took an extra rest day today and I'll be back at it tomorrow morning. I've already modified my workout schedule for next week to fit in all my workouts.
Squat warm-up 1 x 15 x 30 + 2 x 15 x 50
Push-ups 2 x 15 x BW
Dumbbell rows 2 x 15 x 50
Step-ups 2 x 15 x 40
Prone jackknifes 2 x 8 x BW
The dang ball kept trying to roll away from me at the end of the second set of jackknifes, but I got it back . Other than that, it was a really good workout.
Deadlifts: warm-up 15 X 40, 2 X 15 X 60
DB Shoulder Press: 2 X 15 X 30 (even got the second set w/out feeling like I was going to drop it on my head)
Pull-overs: 2 X 15 X 30
Lunge: 2 X 15 X 40
Stability Ball Crunch: 1 X 15 X 20, 1 X 15 X 25 (I'm going to have to do the hardest version with the weights overhead next time cuz this isn't enough weight to do only 8)
I know the form is good for the crunches, but I've got to do more work to make it harder. I've been doing abs/core work for years.
I am going to buy a barbell because I can see that I'm going to need one to lift heavier. I won't use it for squats with the bar on my shoulders because I can't think of anything more uncomfortable, but I will use it in front, and for other exercises.
I just wanted to list exercise for the day before I head off to bed.
Intervals with Abs Diet 2 DVD
I shoveled snow (2 decks and the driveway) and I am so tired of that already this year , moved tons of boxes, and I am just beat, so I'm going to call it a day.
I just wanted to list exercise for the day before I head off to bed.
Intervals with Abs Diet 2 DVD
I shoveled snow (2 decks and the driveway) and I am so tired of that already this year , moved tons of boxes, and I am just beat, so I'm going to call it a day.
I got tired just reading it!!! Hope tomorrow is your rest day...Take care!
My NROL4W Women's Challenge Training Log
, but it turned out okay. 
. I really think you're doing fine and you can do it!
. I was thinking since I was doing the strength workouts as close as I could to what was listed that I shouldn't try to do anything harder, even with the crunches. Thanks for your assistance, stingo and Paula.
, moved tons of boxes, and I am just beat, so I'm going to call it a day.
Linear Mode
