LadyNoir's NROLW - Page 4 - JP Fitness Forums

nutbar · 02-15-2008, 01:50 PM

Nice improvements in the pics! I see a tighter middle and much more muscle in the flexed back/arm pic!

gregl515 · 02-15-2008, 06:05 PM

Definitely more definition in the muscle poses and it looks like a thinner midsection! congratulations!

LadyNoir · 02-15-2008, 06:39 PM

Quote:

Originally Posted by nutbar

Nice improvements in the pics! I see a tighter middle and much more muscle in the flexed back/arm pic!

Thanks! Yes in my back is where I see it too. Now time to lose the gut.

LadyNoir · 02-15-2008, 07:08 PM

I am finally over my cold. Yay! I've been away from the gym for just over a week. I may just count that towards my week off and go straight into the Stage II, which is just around the corner for me.

Here's my last two workouts from this week. I tried to take a it easy and not push too hard after being away for 10 days. However, I almost blew it on the Deadlifts. I felt a weird pins and needles pain in my second set, a pain I have not felt before. I'm not sure what triggered it, I've done that weight before. I've been doing a lot of sitting the last week and have sore back by the end of the day. I guess maybe that or poor form set it off. I'll have to be extra careful.

Workout B
Deadlift
Set 1 40lbsx8
Set 2 40lbsx8
Set 3 -

Alternate
DB Shoulder Press
Set 1 15lbsx8
Set 2 15lbsx8
Set 3 15lbsx8

Widegrip Lat Pulldown
Set 1 75lbsx8
Set 2 75lbsx8
Set 3 75lbsx8

Alternate
Lunge (used 20lb dumbbells)
Set 1 40lbsx8
Set 2 40lbsx8
Set 3 40lbsx8

Swissball Crunch w/medicine ball overhead, think it was 5lbs.
Set 1 5lbsx15
Set 2 5lbsx15
Set 3 5lbsx15

Workout A
Squats
55lbsx8
55lbsx8
55lbsx8

Push ups
bwx8
bwx8
bwx8

Seated Row
60lbsx8
60lbsx8
60lbsx8

Step up (using 15lb dumbbells)
30lbsx8
30lbsx8
30lbsx8

Prone jackknife
bwx15
bwx15
bwx15

LadyNoir · 02-15-2008, 07:10 PM

Quote:

Originally Posted by gregl515

Definitely more definition in the muscle poses and it looks like a thinner midsection! congratulations!

Thanks. I hope to really widdle-my-middle during the leaning out phase.

LadyNoir · 02-18-2008, 12:11 PM

I felt strong today and had a solid workout. My deadlifts went much better this time and no pain. whew! I made sure I didn't slack on the warm ups either.

I progressed in weight on the shoulder presses. I figured I wouldn't be able to do all three sets at that weight. But that's when those alternate sets come into play. I couldn't have done straights sets, but the long rests helped me power through all of them with good form.

I started doing the Swiss ball crunches with a medicine ball overhead. No one seemed to know how much they weighed. I'm guessing 5 pounds. They were harder but not that bad. Plus it helped me focus on form and crunching the mid-section verses flailing everywhere.

I'm sure everyone has those moments when they notice some change in their body they've not seen before. I had one this weekend when I notice a new little groove in my arm. It's the little space on the back of the upper arm created between the back deltoid and triceps. hehe I have no idea what it's called. But it made my day seeing it!

Today's Workout B
Dynamic warmup

Deadlift Warm ups
20lbsx8
30lbsx5

Deadlift
Set 1 40lbsx8
Set 2 40lbsx8
Set 3 40lbsx8

Alternate
DB Shoulder Press
Set 1 20lbsx8
Set 2 20lbsx8
Set 3 20lbsx8

Widegrip Lat Pulldown
Set 1 75lbsx8
Set 2 75lbsx8
Set 3 75lbsx8

Alternate
Lunge (used 20lb dumbbells)
Set 1 40lbsx8
Set 2 40lbsx8
Set 3 40lbsx8

Swissball Crunch w/medicine ball overhead, I think it was 5lbs.
Set 1 5lbsx15
Set 2 5lbsx15
Set 3 5lbsx15

cool down/stretch

dillytl · 02-18-2008, 12:15 PM

Nice job on the workout!!!!

LadyNoir · 02-22-2008, 03:30 PM

The first of the two special workouts for stage 1 was today.

It was a quick workout but I'll be sore tomorrow no doubt!

I tweaked my left knee during deadlifts, it only got worse during the lunges, so I didn't push as hard as I could. I came home and iced it, seems ok right now.

My next w/o is on Monday. Good timing, I think it'll be good to give my knee a break for a couple days.

Deadlift
40 @ 30lbs.
DB Shoulder Press (using 10 lbs dumbbells ea.)
34 @ 10lbs.
Widegrip Lat Pulldown
35 @ 45lbs.
Lunge (used 10lb dumbbells)
23 @ 20lbs. (each leg)
Swissball Crunch
55 @ BW

LadyNoir · 02-24-2008, 10:26 AM

Somebody sew my mouth shut please! I've over eaten four days in a row. I do great up until the evening, before bed. Hours will have passed since dinner and then I'll be starving. Ugh.

I have been noticing an increase in sugar cravings. I think it's about time I went back to clean eating. I'm feeling lethargic.

My knee is feeling better. I put some icy hot on before bed last night. Mobility is good.

stingo · 02-24-2008, 10:45 AM

It sounds like you're not eating enough earlier in the day, so you're making up for it at night.

nutbar · 02-24-2008, 11:06 AM

I've started making my dinners a bit bigger and then halving them. I eat half at dinner time and then another half before bed. That's how I've solved my nighttime hungries.

LadyNoir · 02-24-2008, 12:08 PM

Quote:

Originally Posted by stingo

It sounds like you're not eating enough earlier in the day, so you're making up for it at night.

I was wondering if that might be the case. Any recs on upping calories? So far I've only gained 1 pound, no idea how much is lean muscle. I wasn't sure if it was time to up cals or not.

LadyNoir · 02-24-2008, 12:08 PM

Quote:

Originally Posted by nutbar

I've started making my dinners a bit bigger and then halving them. I eat half at dinner time and then another half before bed. That's how I've solved my nighttime hungries.

That's a great idea Diane. I'm going to try that. Thanks!

stingo · 02-24-2008, 12:11 PM

Quote:

Originally Posted by LadyNoir

I was wondering if that might be the case. Any recs on upping calories? So far I've only gained 1 pound, no idea how much is lean muscle. I wasn't sure if it was time to up cals or not.

Make breakfast your biggest meal of the day - then you can taper off calories as the day goes on.

LadyNoir · 02-25-2008, 02:48 PM

I did the second special workout today. I skipped the squats. I'd rather save the knee. I had a sneaking suspicion that trying AMRAP was going to be too much for it.

I'm adjusting my calories to see if I can get my eating under control. I've added an extra hundred per day. I'll see how that goes.

Squats - skipped
Seated Row 50@40lbs.
Push ups 23@BW
Step ups 25@20lbs.
Prone Jackknife 27

Starting stage two on Wednesday. *gulp* Actually I'm looking forward to the change. I was getting a little unmotivated. So a change up will keep things interesting.

I tried out a couple moves today. The Front squat/push press: was stuck with dumbbells but it was good to get a better feel for the move. And I also tried the DB one-point rows. Those were hard but fun

LadyNoir · 02-29-2008, 11:21 PM

Stage 2 Workout B = OUCH!

I don't have to worry about getting bored that's for sure, maybe just falling on my ass though. hehe

Tried HIIT too. I haven't done any cardio since November. I was worried I might fall over dead 5 mins into it. But I did the full 15 mins.! So now I am convinced that strength training does give you a good cardio workout, otherwise there's no way I would've been able to keep that up without any cardio these last three months.

Mmmm sleep. Zzzzzzz.

nutbar · 03-02-2008, 12:39 PM

Good job on the HIIT! I'm with you on the sleep. I can't wait for bedtime these days! LOL How's the knee doing now?

LadyNoir · 03-02-2008, 01:54 PM

Quote:

Originally Posted by nutbar

Good job on the HIIT! I'm with you on the sleep. I can't wait for bedtime these days! LOL How's the knee doing now?

The knee is doing better (thankfully!). I've had knee problems for years so I try to ease back on them anytime they start to hint at grief. The last thing I want it to be laid up for weeks because I messed up my knee.

ZZZZZZzzzzz LOL! I love my bed these days.