LadyNoir's NROLW

[LadyNoir]

I am so thrilled to be sticking with this challenge and to have others going through it at the same time. I think it's great to read everyone's achievements. The best part for me is to get to share. Not many (well ok, two) of my friends are even remotely interested in working out with weights.

Today was workout #5 of A, and it switches up to three sets. Let me just say OUCH! I did not up my weights this today since I knew three sets was going be a good one anyway.

I'm feeling more confidence with my squats every time I do them. I studied the Squat RX videos and made sure to incorporate his tips on form. Funny thing I noticed, this time I made sure I was going into a deep (90 degree) squat and THAT's when I felt it in my glutes. I wasn't feeling it much before but I sure did this time. And my back didn't hurt. YAY!

I'm proud I was able to do three sets of push ups. I hope by the end of this challenge I'll be able to do the T Push Ups.

The steps ups are hard. I've noticed I'm cheating a little by using my back leg. Tried to correct it but it's hard at the current weight. Not sure if I should back lower the step or not. I'd rather not lower the weight.

And last, the prone jack knives made me want to barf... in a good gut- wrenching-trying-to-catch-my-breath way.

Dynamic warm up and glute activation

warm up squats
20lbsx8
45lbsx6

Squats
55lbsx10
55lbsx10
55lbsx10

Push up
bwx10
bwx10
bwx10

Seated row
55lbs/10
55lbs/10
55lbs/10

Step up (using 20lb dumbbells)
40lbsx10
40lbsx10
40lbsx10

Prone jackknife
bwx12
bwx12
bwx12

[stingo]

Nice work - sad to say, dropping weight is probably the best way to go on the stepups, since it sounds like it is compromising your form.

[missjane]

I've got to agree with Tom on the step-ups. I did BW only until I was sure of my form before moving on to any weight at all. And, even then, I started with 5 lb db's. I feel I am getting more out of the exercise using the high step (I use a weight bench), so I did not want to lower the step. So, the best, and only alternative was to drop the weight.

[Natalia]

Originally Posted by LadyNoir

Funny thing I noticed, this time I made sure I was going into a deep (90 degree) squat and THAT's when I felt it in my glutes. I wasn't feeling it much before but I sure did this time. And my back didn't hurt. YAY!

Cool post. About the squats....yeah,going lower than the parallel that's when it really counts...and hurts later Rock on, sista!

[LadyNoir]

Need some feedback from everyone. My last workout was on Friday (I do m/w/f). Yesterday I woke up feeling fine, ate breakfast, snack and a light lunch then was off to run errands. I went too long without a snack and totally crashed. By the time I was able to get food in me about 4 hours had passed. When I did eat I could NOT get full. I'd eat some, wait 20 mins. eat then some more. I ended up eating 500 cals over my maintenance for the day and even though by the end of the day I was full, I was still drained of energy. I've been eating on maintenance all week.

I know my blood sugar crashing was what set this off and I shouldn't have gone so lone between eating. But did the fact that I had a heavy workout the day before contribute to the severity? Has anything similar happened to you?

[mel]

I have had that happen to me, yes. The key for me is eating regularly. And sometimes, when I make a shift in my program, usually more weight or a change in sets, my body reacts by getting really hungry. I take that as a good sign that i am using a ton of energy.

Congrats on improving the pushups and squats! That feels so good doesn't it?

On the step ups, I have really be working on no back leg assist too. I can move a lot of weight on step ups, if I cheat, but what is the point? The exercise only does it's job if it is performed correctly. I have dropped weights steadily, now down to 10s, just because, to me, proper form means a lot more than how much weight I can lift.

mel

[LadyNoir]

Wow, the gym was crazy packed today. It made getting my deadlifts done a little harder. I had to use dumbbells for my sets. Overall a good workout. I'm glad for the 60 sec rests since I'm needing them!

I'm a bite concerned about my muscle gain or rather, the lack of it. I haven't seen any progress as far as weight gain. I'm putting off taking my measurements until next weekend for the check in. I may need to reevaluate my calories then.

I'm impatient to see some muscle growth. LOL! So even though this was the first 3-set of workout B for me I also upped the weights on a set for a couple of the moves. That made me feel better.


Stage 1
Workout B

Dynamic Warm Up and glute activation

Deadlift Warm ups 30lbsx6 and 30lbsx8

Deadlift (used 20lb dumbbells)
Set 1 40lbsx10
Set 2 40lbsx10
Set 3 40lbsx10

Alternate
DB Shoulder Press
Set 1 20lbsx10
Set 2 15lbsx10
Set 3 15lbsx10

Widegrip Lat Pulldown
Set 1 65lbsx10
Set 2 55lbsx10
Set 3 55lbsx10

Alternate
Lunge (used 15lb dumbbells)
Set 1 30lbsx10
Set 2 30lbsx10
Set 3 30lbsx10

Swissball Crunch
Set 1 15lbsx12
Set 2 15lbsx12
Set 3 15lbsx12

[stingo]

Originally Posted by LadyNoir

I'm a bite concerned about my muscle gain or rather, the lack of it.

Just remember it's possible that your body is attempting to make more efficient use of the muscle you have, before building new muscle.

[Natalia]

How have your 'eats' been?

[LadyNoir]

Originally Posted by Natalia

How have your 'eats' been?

I always forget to post about my eats.

I'm eating at maintenance = 1626 on nonworkout days, and 1858 on workout days. with a 40/30/30 macros (c/p/f) About every fourth day on average I overeat by about 200-300 calories.

So maybe I have a hyper metabolism? I am a fidget. hahaha!

Like the book has suggested, I was planning on giving it a full month before adjusting the numbers.

Whatcha think?

[LadyNoir]

Yesterday was a bit of a train wreck, fortunately not for my workout.

My squats are coming along. I went up another 10lbs. and I'm thrilled!

When I went to use the Seated Row machine they were both being used. So I did my push-ups while waiting. And they were still being used! Arrg! So I figured I'd come back to them at the end of my workout.

I did the Step up's and lowered my weight from last week. I was trying to find that sweet spot where I stop using my back leg to cheat. It seems to be that 10 lbs dumbbells are that spot for now.

Alternated with Prone Jackknives, Owwwwie! But my form is getting better.

Then went back to the Seated Row machine and they were STILL being hogged up. %$&#@! So I opted for Assisted Chip Ups because I thought that would be a good substitute. Was that a good or bad choice?

Anyway the train wreck came later in the form of diet. I didn't overeat, I actually under ate most of the day. I attended a job fair, then went on a short notice interview. By the time dinner came around at 6:30 I noticed I'd only had breakfast and a protein shake after my workout at Noon. I normally don't have a problem forgetting to eat. Stress certainly played a factor in that.

Today I have DOMS pretty good.

Wednesday's workout

Dynamic warm up and glute activation

warm up squats
10lbsx8
45lbsx6

Squats
65lbsx10
65lbsx10
65lbsx10

Push ups
bwx10
bwx10
bwx10

Step up
30lbsx10 (using 15lb dumbbells)
20lbsx10 (using 10lb dumbbells)
20lbsx10 (using 10lb dumbbells)

Prone jackknife
bwx12
bwx12
bwx12

Assisted Chin-ups
46lbs assistedx5
58lbs assistedx6
70lbs assistedx10

[Karen411]

I always do assisted pull-ups because I have no way to do the rows with a machine. Either way your workout looked good to me!

[stingo]

Originally Posted by LadyNoir

Then went back to the Seated Row machine and they were STILL being hogged up. %$&#@! So I opted for Assisted Chip Ups because I thought that would be a good substitute. Was that a good or bad choice?

Bent over rows with dumbbell or barbell I think would be more like the seated row, but the chin ups are a good choice.

[ShannonB]

Or, body weight rows from the smith machine! (That was probably being used too though if your gym is like mine. )

[LWilson212]

Hey its great that you had the job interview! I noticed one day never really does anything that can't be quickly undone. Its just when it drags into a week and on.

[mel]

I'm a big fan of the bent over rows. make sure to check form on those, though. Easy to have the back wrong on them.

Diet trainwrecks happen, shrug it off and back up an at 'em.

Looking good in here!

mel

[LadyNoir]

Originally Posted by Karen411

I always do assisted pull-ups because I have no way to do the rows with a machine. Either way your workout looked good to me!

Heehe thanks I haven't done them in a while, pooped me out pretty good!

[LadyNoir]

Originally Posted by sting