My NROL4W Challenge Training Log - JP Fitness Forums

campingmom · 01-07-2008, 03:18 PM

Name: Carey
Age: 38
Height: 5'4"
Weight: 144 lbs.
BMI: 24.9

Training Goal: Complete the NROL4W program

Nutrtion Goals (min is for non-WO days; max is for WO days):
Calories: 1777-2030
Fat: 59-68 grams
Carbs: 178-203 grams
Protein: 133-152 grams
Fiber: 25-35 grams

campingmom · 01-07-2008, 03:21 PM

Here are the results of my first workout:

Stage 1
Workout A
1/7/08

Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for squats using 5 lbs. on weights (could have gone up, but I didn't know my max for the actual set yet).

A--squat: 2 sets, 15 reps, 15 lbs. 1st set, 20 lbs. 2nd set
B1--Pushups: 2 sets, 15 reps, BW
B2--Seated row: 2 sets, 15 reps, 15 lbs.
C1--Step-ups: 2 sets, 15 reps, 15 lbs.
C2--Prone jackknife: 2 sets, 15 reps, BW

SpacecityPaula · 01-07-2008, 03:24 PM

Greetings from the other side of Houston

Good workout! I do mine tonight.

stingo · 01-07-2008, 03:48 PM

Nice start Carey - welcome to the forum and good luck with the challenge.

dillytl · 01-07-2008, 05:34 PM

Hi Carey! Good luck with the challenge!

campingmom · 01-08-2008, 09:14 AM

Thanks for all the replies! Nice to be accepted so quickly.

As requested by Julie, here's a copy of the information posted in my challenge sign-up post. Some of it is a repeat of what's above, but here it is anyway:

OK, I'm gonna try to jump in here, if it's not too late. I'm a newbie to this forum but not to fitness in general. After 3 kids, I want my bikini body back, LOL!

Age: 38
Height: 5'4"
Weight: 144
BF%: 28.4%

Measurements:
Upper chest: 33.5"
Right upper arm: 11"
Ribcage: 31.25"
Waist: 33.5"
Navel: 31"
Hips: 37.75"
Right upper thigh: 23"

Program: NROL4W; started this morning on both nutrition and exercise.
Daily nutrition goals (min. represents non-WO days; max represents WO days):
Calories: 1777-2030
Fat: 59-68 grams
Carbs: 178-203 grams
Protein: 133-152 grams
Fiber: 25 to 35 grams

UConnJulie · 01-08-2008, 09:30 AM

Welcome!!

campingmom · 01-09-2008, 03:38 PM

Here is my workout for today.

Stage 1
Workout B
1/9/08

Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for deadlifts using 20 lbs. on weights.

A--deadlifts: 2 sets, 15 reps, 25 lbs.
B1--Dumbbell shoulder press: 2 sets, 15 reps, 10
B2--Pullovers: 2 sets, 15 reps, 10 lbs.
C1--Lunges: 2 sets, 15 reps, 15 lbs.
C2--Swiss-ball crunch: 2 sets, 8 reps, BW

I could have done more on the Swiss ball crunches; I've been doing those for a long time anyway, so I think I'll increase that next time and/or try a more challenging variation. On the lunges, however--well, if you don't hear from me tomorrow, it's because I couldn't walk to the computer!

dillytl · 01-09-2008, 03:58 PM

Carey - nice job on the workout!

GinnyLou · 01-09-2008, 05:56 PM

Hi Carey! I hear you on the lunges. Good luck on the challenge.

afterburn · 01-09-2008, 11:25 PM

Carrie: Hey girl ! I am so proud of you ! I did my squats monday & there is NO WAY i could have pushed through lunges today ! I am still sooooooooooo sore ! I hope tomorrow to do w/o B well see ! Keep up the great work ! Afterburn

campingmom · 01-10-2008, 03:27 PM

I'm definitely sore today, but I still managed to climb on the treadmill for 15 minutes of HIIT. It actually worked out a bit of the soreness, although it may cause more issues for tomorrow!

campingmom · 01-11-2008, 03:01 PM

Stage 1
Workout A, 2nd time
1/11/08

Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for squats using 15 lbs. on weights.

A--squats: 2 sets, 15 reps, 20 lbs.
B1--Pushups: 2 sets, 15 reps, BW
B2--Seated row: 2 sets, 15 reps, 15 lbs. 1st set, 20 lbs. 2nd set
C1--Step-ups: 2 sets, 15 reps, 20 lbs.
C2--Prone jackknife: 2 sets, 8 reps, BW

Boy, am I glad I get a couple of days off now. I've been sore non-stop since Monday!

dillytl · 01-11-2008, 03:04 PM

Enjoy your rest days - you've EARNED 'em!!

fengshway · 01-11-2008, 06:09 PM

hey carey, welcome and awesome job on the workouts!

campingmom · 01-17-2008, 02:15 PM

OK, I haven't posted in a few days, but that doesn't mean I haven't been working out.

Monday:
Stage 1
Workout B, 2nd time
1/15/08

Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for deadlifts using 20 lbs. on weights.

A--Deadlift: 2 sets, 15 reps, 25 lbs.
B1--Dumbell shoulder press: 2 sets, 15 reps, 15 lbs.
B2--Pullover: 2 sets, 15 reps, 10 lbs. 1st set, 15 lbs. 2nd set
C1--Lunges: 2 sets, 15 reps, 15 lbs.
C2--Swiss-ball crunch: 2 sets, 8 reps, 7.5 lbs. 1st set, 10 lbs. 2nd set

Wednesday:
Stage 1
Workout A, 3rd time
1/16/08

Warm-up: 15 minutes on the treadmill doing intervals suggested in NROL4W--I skipped cardio on Tuesday, so I was making up for that; non-specific warm-up as suggested in NROL4W; specific warm-up for squats using 15 lbs. on weights.

A--squats: 2 sets, 12 reps, 25 lbs.
B1--Pushups: 2 sets, 12 reps @ BW first set, 12 reps using "girl" form on 2nd set (see my post regarding the weird ligament pain I started having)
B2--Dumbbell bent-over row: 2 sets, 12 reps, 25 lbs.
C1--Step-ups: 2 sets, 12 reps, 25 lbs.
C2--Prone jackknife: none--couldn't work past that darn ligament pain!

I need to get into the gym. I've been avoiding it because of the first-of-the-year crunch where everyone decides that spending the month of January there will get them in shape forever. But the dumbbells I have here at home just aren't cutting it. I know I can lift more on nearly every one of these exercises.

I just hope I can get past this bizarre pain I'm having when I do ab/core work. I've never experienced anything like it before, and it's kind of bothering me. It only hurts when I perform the exercises.

campingmom · 01-18-2008, 03:53 PM

Time for today's update:

Stage 1
Workout B, 3rd time
1/18/08

Warm-up: HIIT on the treadmill for 15 minutes; non-specific warm-up as suggested in NROL4W; specific warm-up for deadlifts using 20 lbs. on weights.

A--Deadlift: 2 sets, 12 reps, 25 lbs.
B1--Dumbell shoulder press: 2 sets, 12 reps, 20 lbs.
B2--Pullover: 2 sets, 12 reps, 20 lbs. 1st set, 15 lbs. 2nd set (my darn abdomen was killing me on this exercise, too!)
C1--Lunges: 2 sets, 12 reps, 20 lbs.
C2--Swiss-ball crunch: 2 sets, 10 reps, 10 lbs. (not a twinge in the abs on this one--it's more when I'm extending, no problems when I'm contracting)

Feeling tired and ready for the weekend now!

campingmom · 01-22-2008, 08:14 AM

Did I get hit by a truck? That’s what I've felt like since Saturday night. We took DH to the airport Saturday afternoon, stopped off to pick up a few things at Sam’s on the way home, came home, got ready, and went to our neighbor’s house for a crab boil. Got home around 9 p.m., put the kids to bed, and then went to see if I couldn’t find some chick flick to watch on TV. Around 10:30, I realized my body just ached. Neck, back, shoulders, elbow and knee joints. It literally came on in a matter of a few minutes.

I put myself right to bed, hoping it was because I wore heels all night at our neighbors’ (and knowing it wasn’t–I wear heels all the time). But I woke up feeling the same Sunday. And here I am, home alone with 3 kids! Yesterday morning, I felt much better, although I had developed a nasty cough. Since the kids and I were off, I took them out to the mall and a movie. By the time I got home, I felt worse than ever, and I had a 101 fever. Uggh!

Today I feel a considerably better, so with the kids in school, I'm going to just lounge around the house today and not do much of anything in hopes of feeling good enough to get back into the gym tomorrow.