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Old 01-07-2008, 04:18 PM   #1 (permalink)
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Default My NROL4W Challenge Training Log

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
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Old 01-07-2008, 04:21 PM   #2 (permalink)
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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
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Old 01-07-2008, 04:24 PM   #3 (permalink)
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Greetings from the other side of Houston

Good workout! I do mine tonight.
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Old 01-07-2008, 04:48 PM   #4 (permalink)
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Nice start Carey - welcome to the forum and good luck with the challenge.
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Old 01-07-2008, 06:34 PM   #5 (permalink)
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Hi Carey! Good luck with the challenge!
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Old 01-08-2008, 10:14 AM   #6 (permalink)
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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
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Old 01-08-2008, 10:30 AM   #7 (permalink)
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Welcome!!
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Old 01-09-2008, 04:38 PM   #8 (permalink)
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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!
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Old 01-09-2008, 04:58 PM   #9 (permalink)
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Carey - nice job on the workout!
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Old 01-09-2008, 06:56 PM   #10 (permalink)
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Hi Carey! I hear you on the lunges. Good luck on the challenge.
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Old 01-10-2008, 12:25 AM   #11 (permalink)
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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
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Old 01-10-2008, 04:27 PM   #12 (permalink)
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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!
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Old 01-11-2008, 04:01 PM   #13 (permalink)
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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!
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Old 01-11-2008, 04:04 PM   #14 (permalink)
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Enjoy your rest days - you've EARNED 'em!!
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Old 01-11-2008, 07:09 PM   #15 (permalink)
7:05 !!!!!!!!!!!!!!!!!
 
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hey carey, welcome and awesome job on the workouts!
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Old 01-17-2008, 03:15 PM   #16 (permalink)
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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.
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Old 01-18-2008, 04:53 PM   #17 (permalink)
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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!
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Old 01-22-2008, 09:14 AM   #18 (permalink)
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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.
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Old 01-22-2008, 09:47 AM   #19 (permalink)
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I hope you get to feeling better, Carey.
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Old 01-22-2008, 10:24 AM   #20 (permalink)
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Feel better soon, Carey!!
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Old 01-25-2008, 08:59 PM   #21 (permalink)
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Hi Carey,

I hope you are feeling better! I saw that you had purchased the PBD book. I bought it last week, too, and plan to do the first "breakfast test" Monday. I'll be watching to see what you think of it the book.

PS. I also adore B&N and most any other book store!

Karen
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Old 01-25-2008, 09:05 PM   #22 (permalink)
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Hope you feel better. This stuff is no fun at all!!!
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Old 02-07-2008, 02:57 PM   #23 (permalink)
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Man, January didn't go where I hoped it would, that's for sure! I was sick for a solid week, and then I pinched a nerve in my neck which made it hard to do pretty much any movement (even turning my head) from the waist up. That lasted nearly a week. Though I tried, my eating went somewhat out the window during all that, too.

As of Monday, I am back at it, and hitting it hard! I'm definitely feeling it, too, but that's a good thing. The two weeks off also seem to have given my abs time to heal from that weird pain I was having, but I'm not certain it will stay gone. I can kind of feel the ghost of it when I do the exercises. So I'm trying to moderate with them--do them at more like 85% than 100%.

Since I was only two weeks into NROL4W when I knocked myself out of the game, I just started over on Monday. I hit the gym for the do-over, though, and I definitely feel like I'm getting an improved workout with the better/extra equipment they have there.

So here's where I am for the week:

Monday:
Stage 1
Workout A, 1st time
2/4/08

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

A--squats: 2 sets, 15 reps, 50 lbs.
B1--Pushups: 2 sets, 15 reps, BW
B2--Seated row: 2 sets, 15 reps, 50 lbs.
C1--Step-ups: 2 sets, 15 reps, 30 lbs.
C2--Prone jackknife: 2 sets, 8 reps, BW

Wednesday:
Stage 1
Workout B, 1st time
2/6/08

Warm-up: 15 minutes on the stationary bike 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.

A--Deadlift: 2 sets, 15 reps, 65 lbs.
B1--Dumbell shoulder press: 2 sets, 15 reps, 20 lbs.
B2--Wide-grip lat pulldown: 2 sets, 15 reps, 50 lbs.
C1--Lunges: 2 sets, 15 reps, 20 lbs.
C2--Swiss-ball crunch: 2 sets, 8 reps, 10 lbs. 1st set, 25 lbs. 2nd set

I'm still trying to make the Swiss ball crunch work for me. I had been doing these for some time before starting NROL4W, and I'm just not feeling anything in those muscles when I do them now. I'm not sure how much heavier of a weight I can hold while I do them with suffocating myself! I think it's time to try a variation, maybe with my arms extended over my head or something.

As strong as that makes me sound, I sure wish my abs showed it!

Now off for my interval torture, err, training on the treadmill!
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Old 02-07-2008, 03:01 PM   #24 (permalink)
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Quote:
Originally Posted by Fitwit View Post
Hi Carey,

I hope you are feeling better! I saw that you had purchased the PBD book. I bought it last week, too, and plan to do the first "breakfast test" Monday. I'll be watching to see what you think of it the book.

PS. I also adore B&N and most any other book store!

Karen
Karen, How are you doing on PBD? I started on Monday, and I'm mostly liking it, but I'm having a bit of trouble with the glucomannan. There are some recipes I just can't get it to mix into, and then the food ends up with a gel-like consistency that is not sitting well with my family! I'm experimenting with various techniques, though, and it's getting a little better.

I tested nearly off the charts for the Grains and Fruits Diet. Apparently, my body MUST have carbs to keep me going. That explains why I nearly turned into a homicidal maniac when I tried the South Beach Diet!
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Old 02-07-2008, 04:59 PM   #25 (permalink)
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Carey,
Glad to see you back and those workouts look great!
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Old 02-08-2008, 03:45 PM   #26 (permalink)
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Stage 1
Workout A, 2nd time
2/8/08

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

A--squats: 2 sets, 15 reps, 50 lbs.
B1--Pushups: 2 sets, 15 reps, BW
B2--Seated row: 2 sets, 15 reps, 50 lbs.
C1--Step-ups: 2 sets, 15 reps, 30 lbs.
C2--Prone jackknife: 2 sets, 8 reps, BW
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Old 02-11-2008, 10:14 PM   #27 (permalink)
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Saturday I worked in my yard, trimming crepe myrtles, sweeping my (VERY long) driveway by hand, etc.

Today:

Monday:
Stage 1
Workout B, 2nd time
2/11/08

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

A--Deadlift: 2 sets, 15 reps, 70 lbs.
B1--Dumbell shoulder press: 2 sets, 15 reps, 20 lbs.
B2--Wide-grip lat pulldown: 2 sets, 15 reps, 50 lbs.
C1--Lunges: 2 sets, 15 reps, 20 lbs.
C2--Swiss-ball crunch: 2 sets, 8 reps, 25 lbs.
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Training log: http://forums.jpfitness.com/training...ining-log.html
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Old 02-15-2008, 02:38 PM   #28 (permalink)
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Good job getting back into it!!
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Old 02-15-2008, 04:20 PM   #29 (permalink)
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Great to see you back! Good job on that. Most pepople would have quit. I am looking forward to seeing where you go now.
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Old 02-22-2008, 12:11 PM   #30 (permalink)
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I think I forgot to post last Friday, so here's that one:

Friday
Stage 1
Workout A, 3rd time
2/15/08

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, 55 lbs.
C1--Step-ups: 2 sets, 12 reps, 40 lbs.
C2--Prone jackknife: 2 sets, 10 reps, BW

This week has not been great. Monday was a holiday, so I took the opportunity to take the kids for their annual eye exam. This meant I missed my gym time, though. However, after the eye doctor, we did go to a local park and spent HOURS running, climbing, hiking, etc. in the really beautiful weather we were having. So, it wasn't a workout, but I didn't sit on my ass all day, either!

Wednesday I had a business meeting, so no go there. I work from home which allows time (what others would use to commute) to hit the gym first thing in the morning. But if I have to actually commute, there goes the gym time again.

As a result, or maybe just because of pure laziness, I ate like CRAP this week. And my body is feeling it.

So, I did hit the gym this morning, and I could tell I missed two days. Ouch!! But it seems to have also kick-started my eating habits again, too. So far, nothing but healthy, clean eats today.

Here's today's workout:
Friday
Stage 1
Workout B, 3rd time
2/22/08

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, 62.5 lbs.
C1--Lunges: 2 sets, 12 reps, 30 lbs.
C2--Swiss-ball crunch: 2 sets, 10 reps, 25 lbs.

Annoying old man in the gym literally stole my lat pulldown machine right out from under me! I was doing my alternating sets of dumbell shoulder presses and wide-grip lat pulldowns. I had completed 1 set of each and was doing my 2nd set of shoulder presses. I had all my stuff sitting on the lat pulldown bench, and I was standing RIGHT next to it doing the shoulder presses. Of course, I was watching what I was doing in the mirror, not my stuff. Old guy comes up and changes out the bar, moves my stuff to the floor, and starts using the machine. I was finished before he started his set, and I could have said something, but he had already changed the bar and everything. So I went to the exact same machine that was sitting empty 3 FEET AWAY!! Whatever, I got mine done, but some people are either just rude, or brainless, or both! Luckily, that's very, very rare at my gym!
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Carey

Training log: http://forums.jpfitness.com/training...ining-log.html
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