My NROL4W Women's Challenge Training Log

[Karen411]

About me:

Age: 32
Weight: 144
Height: 5'4"
Hips: 36"
Waist: 34"
Chest/Ribs: 33.5"
Bust: 38"
Bicep: 11.5" (L) 11.5" (R)
Calf: 13.25" (L) 13.5" (R)
Thigh: 22.25" (L) 22.75 (R)

After doing the math from the book I got:

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.

[Karen411]

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 . . .

[missjane]

FWIW, this is how I will be doing the workout:

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.

[sveta]

Karen:
You did a great job. You're lifting so much heavier than me, it's not even funny. I'm a wimp
Keep it going!

[Karen411]

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!

[mel]

Looking good Karen! Your approach to progression is sensible. Good luck with your goals!


mel

[SpacecityPaula]

Karen,

Baby steps are the way to build consistency.

Sveta:

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.

[dillytl]

Nice job on the workout Karen!!

[sveta]

Originally Posted by SpacecityPaula

Sveta:

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.

205lbs OMG Way to go!!!
Karen - sorry for hijacking the thread. Won't do it again

[stingo]

Karen, out of curiosity, what weights are you using - is all your workout with bands? Or do you use barbells/dumbbells too?

[Karen411]

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.

[UConnJulie]

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

[Karen411]

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.

[stingo]

Originally Posted by Karen411

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.

[Karen411]

Originally Posted by stingo

I'd stay with the program as written, and stick to using the dumbbells, upping weights as necessary, but that's me.

Thanks. I'm going to do that--stick to the strength program as written as much as I can with the equipment I have.

Yesterday was 35 minutes moderate cardio and 25 minutes yoga/stretch.

Today was rest and tomorrow is Workout B, 1st time.

[stingo]

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.