My NROL4W Challenge Training Log

[campingmom]

Originally Posted by kfisherx

Great to see you back! Good job on that. Most pepople would have quit. I am looking forward to seeing where you go now.

Thanks! I never, ever quit. I may slack, I may get behind, I may get lazy. But I always get myself back to it ASAP! I wouldn't be able to stand looking in the mirror if I didn't!

[mel]

Way to keep going! Good luck dealing with all the obstacles as you go through the program!

mel

[campingmom]

Monday
Stage 1
Workout A, 4th time
2/25/08

Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.

A--squats: 2 sets, 12 reps, 60 lbs.
B1--Pushups: 2 sets, 12 reps, BW
B2--Seated row: 2 sets, 12 reps, 62.5 lbs.
C1--Step-ups: 2 sets, 12 reps, 40 lbs. 1st set, 50 lbs. 2nd set
C2--Prone jackknife: 2 sets, 10 reps, BW

[SpacecityPaula]

Looks good Carey

[campingmom]

Wednesday
Stage 1
Workout B, 4th time
2/27/08

Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.

A--Deadlift: 2 sets, 12 reps, 80 lbs.
B1--Dumbell shoulder press: 2 sets, 12 reps, 30 lbs.
B2--Wide-grip lat pulldown: 2 sets, 12 reps, 67.5 lbs.
C1--Lunges: 2 sets, 12 reps, 30 lbs.
C2--Swiss-ball crunch: 2 sets, 10 reps, 25 lbs.

[campingmom]

Friday
Stage 1
Workout A, 5th time
2/29/08

Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.

A--squats: 3 sets, 10 reps, 70 lbs.
B1--Pushups: 3 sets, 10 reps, BW
B2--Seated row: 3 sets, 10 reps: 1 x 80 lbs., 1 x 75 lbs., 1 x 67.5 lbs.
C1--Step-ups: 3 sets, 10 reps, 60 lbs.
C2--Prone jackknife: 3 sets, 12 reps, BW

Notes: On the seated row, I was trying for 75 lbs. I was nearly done with my first set of 10 (and wondering why it was so darn hard), when I realized some kind person left the extra 5 lb. weight on top of the stack, so I was really lifting 80 lbs. So I pulled that off and dropped to 75 lbs. for the next set, but I think that first set killed me because I just couldn't pull out 75 lbs. for the 3rd set. I'm hoping to level off at 75 lbs. for all three sets next time. And I'll pay more attention to where that extra 5-lb. weight is!

[z4zach]

Hi Carey-
Our stats are pretty close and I've been doing this for about two months and love the program.

Do you post your meal journal anywhere? I'm having trouble getting it together with macros. I notice that people on the O2 board post their meal plans but not so much here. Just curious.

Gook luck!

[nutbar]

Looking good!

[campingmom]

Monday
Stage 1
Workout B, 5th time
3/3/08

Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.

A--Deadlift: 3 sets, 10 reps, 80 lbs.
B1--Dumbell shoulder press: 3 sets, 10 reps, 35 lbs.
B2--Wide-grip lat pulldown: 3 sets, 10 reps, 75 lbs.
C1--Lunges: 3 sets, 10 reps, 35 lbs.
C2--Swiss-ball crunch: 3 sets, 12 reps, BW, using the "long arm" form.

Notes:
(1) I was feeling a little sloppy on my form on the dumbbell shoulder press. I'm going to stay at this weight for awhile and master the form here. The last set was hard, but not too hard. But obviously since my form was getting slightly sloppy for the first time, I need to stay here and build some stabilizer muscles for a little while.
(2) On the Swiss ball crunches, I stopped with weights for awhile and moved to a more extended form (the "long arm" version where my arms and extended fully over my head). This definitely felt better and like a bit more work.

[campingmom]

Originally Posted by z4zach

Hi Carey-
Our stats are pretty close and I've been doing this for about two months and love the program.

Do you post your meal journal anywhere? I'm having trouble getting it together with macros. I notice that people on the O2 board post their meal plans but not so much here. Just curious.

Gook luck!

Hi! Do you have your training log posted anywhere? I've been looking for someone with similar stats to kind of compare notes with. I've been doing it for 2 months, too, but two weeks into it, I got really sick and missed two weeks. So I started over again at that point. I didn't see any point in trying to pick up where I left off when I did two weeks then skipped two weeks! So I'm a little behind in the workouts, but I do feel like that first two weeks was sort of a "warm up" for the program, and it helped my confidence.

I don't post my meals anywhere. Do you? Where at? I don't mind doing it, but I've spent most of February eating like total crap, so there hasn't been much worth posting anyway. Yesterday I sat down and fully planned for this week, so I should be in better shape eating-wise starting today! I do post to Sparkpeople, but I haven't figure out how to link those postings to other web pages (like this one).

[campingmom]

I'm still here--just behind on posting!

Last Wednesday:

Wednesday
Stage 1
Workout A, 6th time
3/5/08

Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.

A--squats: 3 sets, 10 reps, 70 lbs.
B1--Pushups: 3 sets, 10 reps, BW
B2--Seated row: 3 sets, 10 reps, 67.5 lbs.
C1--Step-ups: 3 sets, 10 reps, 40 lbs.
C2--Prone jackknife: 3 sets, 12 reps, BW

Notes: On the step-ups, I dropped the amount of weight I used because someone had stolen all the steps from the workout room (ostensibly for some cardio class or another), and I had to use a bench to do the exercise on. So I figured since I was stepping up so much higher, I probably should lower the weight a bit to avoid losing balance, falling, making a total ass of myself, that sort of thing! Seemed to work very well!

I missed Friday AND Monday due to business meetings. This sucked in a big way, let me tell you! Momma don't do too well when she's forced to miss her workouts, especially two in a row!!

So that brings me to today:

Wednesday
Stage 1
Workout B, 6th time
3/12/08

Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.

A--Deadlift: 3 sets, 10 reps, 80 lbs.
B1--Dumbell shoulder press: 3 sets, 10 reps, 35 lbs.
B2--Wide-grip lat pulldown: 3 sets, 10 reps, 1 x 75 lbs., 2 x 67.5 lbs.
C1--Lunges: 3 sets, 10 reps, 35 lbs.
C2--Swiss-ball crunch: 3 sets, 12 reps, BW, using the "long arm" form.

Notes: I don't know what happened on those wide-grip lat pulldowns today. Maybe because I've been out of the gym for a week? But I did the same amount as last week on the other exercises. I don't konw, but I could barely pull down those 75 lbs. on the first set, so I dropped back a few pounds and it really helped. I'm going to try for the 75 lbs. again next time for sure, though.