LadyNoir's NROLW

[nutbar]

Hope your knee gets better ASAP! I used to have knee problems but haven't since I started lifting last year. Knee pain sucks.

[LadyNoir]

Ok so I'm done having a pity party for myself. That can only last so long before even I get sick of myself. ha!

I had no problem with my knee during yesterdays' workout. Yay! Good sign. I'm hoping that the problem I'm having with the Bulgarian Split Squats are due to my form. No work for the knee this weekend. On Monday I'm going to give the BSS another shot but without any weight.

I'm little wrapped up in this because the glutes are the area I've really wanted to focus on in my goals. It also seems to be the area I've seen the least change *grrrrr* So that's partly why it's got me riled up. I know the Bulgarian Split Squats are a great glute exercise that could help me in that area, uhh yeah.

EATS:
I haven't written much about this. I'm trying to eat cleaner than I have since the start. I've fallen into a few convenient habits like using store bought salad dressings, store breads and light mayo. I'm slowly switching back to my tried-and-trues like lemon juice, Ezekiel bread and NF yogurt as substitutes.

I also lost most of the pound I thought I gained a week ago. I guess it was water retention. But since I want to build I'm thinking I should bump up the calories more. Currently I'm at:

1725 non-workout days
1958 workout days

Any guidance on adding calories? Yay/nay?

My concern is that I do want to cut at some point, but at 113 pounds there's not a lot to cut without looking unhealthy. So yeah I need more muscle before I start to cut.

Oh yeah and apparently a trainer at my gym made some offhanded comment to a friend of mine that I'm too skinny. WTF!? I'm within normal weight range and body fat for my height and weight. How come someone says that shit? I wanted to smack him up side the head with a dumbbell... and a heavy one because I can lift them. HA!

*whew!* Feelin' chatty today.

Yesterday' routine:
Front Squat/Push Press
10x30lbs
10x30lbs

Step Up (using 15 lbs DB on five levels)
10x30lbs
10x30lbs

DB One-point Row (using 15 lbs DB)
10x30lbs
10x30lbs

Static Lunge, Rear Foot elevated (using 15 lbs DB)
10x30lbs
10x30lbs

Push Up
10xBW
10xBW

Plank
1x60 sec.
1x60 sec.

Cable Horizontal Chop
1x37.5lbs
1x37.5lbs

[stingo]

Why not try adding 100 or 200 calories to your daily routine and see what that gets you. Then increase another 100 or 200 after a week if you feel it's warranted.

[GinnyLou]

Originally Posted by LadyNoir

Oh yeah and apparently a trainer at my gym made some offhanded comment to a friend of mine that I'm too skinny. WTF!? I'm within normal weight range and body fat for my height and weight. How come someone says that shit? I wanted to smack him up side the head with a dumbbell... and a heavy one because I can lift them. HA!

Ignore him or flex those arms and shoulders at him. Great workout and I hope the knee pain stays away!

[LadyNoir]

Originally Posted by stingo

Why not try adding 100 or 200 calories to your daily routine and see what that gets you. Then increase another 100 or 200 after a week if you feel it's warranted.

I'm going to try that again. I upped them a 100 cals two weeks ago. I think I'll do another 100.

thanks!

[LadyNoir]

Originally Posted by GinnyLou

Ignore him or flex those arms and shoulders at him. Great workout and I hope the knee pain stays away!

Thanks Ginger. I know he was just saying it in a "she's not my type, too skinny" kinda of way. But man, it rubbed me wrong. Made me mad enough to push harder in the gym. LOL!

[LadyNoir]

Whew! I felt strong today. It's such a great feeling, I can see how this can be addictive.

I had an extra day off due to being my son's birthday (he's 3 *sigh*) and we were out of town. I also ate WAY too many cupcakes and over indulged. I regretted it later when I was wishing for some Tums. *ouch*

I have only one more workout in Stage 2. That went fast! I was just starting to get the hang of it.

I decide it was time to push harder and up the weight if I could. I added another 5lbs on the push press, my form is getting better. Today I tried it with a short oly bar instead of a curl bar. I'll need to work on my grip. Also added another 5lbs on my step ups and static lunge, that really had me sucking the air in. I don't know why but push ups seem to be just as hard. I can do them all but they still seem HARD, dang it. I had to use a substitute for the cable chop. It was going good until I almost rolled off the swiss ball. I dropped the medicine ball to my stomach so I could catch myself. %$#@&! I don't expect I'll be moving fast anytime soon.

Front Squat/Push Press
10x35lbs
10x35lbs

Step Up (using 20 and 15 lbs DB on five levels)
10x40lbs
10x30lbs

DB One-point Row (using 15 lbs DB)
10x30lbs
10x30lbs

Static Lunge, Rear Foot elevated (using 20 lbs DB)
10x40lbs
10x40lbs

Push Up
10xBW
10xBW

Plank
1x90 sec.
1x60 sec.

Cable Horizontal Chop (substituted with medicine ball and lying on a swiss ball)
10x10lbs
10x10lbs

[missjane]

Looking good! You are really getting up there in weight on the step-ups. Have you thought at all about dropping the weight and upping your ROM by switching to a high step (ie weight bench)?

[LadyNoir]

Originally Posted by missjane

Looking good! You are really getting up there in weight on the step-ups. Have you thought at all about dropping the weight and upping your ROM by switching to a high step (ie weight bench)?

I hadn't, thanks for the suggestion. I wonder is there a limit (in height) to what is considered a step up? Is it just as high as you can go or no higher than your knee? I'm almost at my knee now.

[missjane]

As high as you can go without using that back leg to assist!

[LadyNoir]

Originally Posted by missjane

As high as you can go without using that back leg to assist!

Ahh then I have more work to do. I'm still "cheating" a little bit. Darn.

[missjane]

You may find this thread interesting: Step ups form

[LadyNoir]

Originally Posted by missjane

You may find this thread interesting: Step ups form

Good thread! I'll have to make some adjustments.

[LadyNoir]

I did the first workout in stage 3 yesterday. I'm sooooreeeee owie owie

Today I could hardly get my arms over my head and had a heck of a time taking off my shirt! I ended up with my shirt stuck over my head and had to take a "break" before finishing. LOL!

[LadyNoir]

I've been MIA on here for a little while. Sorry everyone. The job hunt has really picked up. I'm interviewing with five different companies right now.

I've been very dedicated to making sure I get my workouts in even with the time juggle. I have another interview today and I'm taking my gym bag with me so I can go straight to gym afterward.

I started Stage 3 last week. OMG! I haven't been that sore in a long time. I find Workout A to be much more shoulder intensive. Has anyone else noticed that? I cut back on the weight because even though I could do all the moves, I was experiencing pain after the fact (not muscle pain maybe ligaments? not sure).

I also upped my calories like I mentioned previously. Still gaining in strength. My pants are getting tighter and that's kinda got me uhh feelin' weird. I'm not sure how much longer I can do the build phase. But I'm sticking with it for now. I know it's a head game.

I will try to update this more often and not be a stranger

[nutbar]

Good luck on the job search!

Originally Posted by LadyNoir

I will try to update this more often and not be a stranger

Good! Don't make me send out a search party for ya!

[LWilson212]

Congratulations on all those interviews and on staying up with your workouts!

[LadyNoir]

Originally Posted by nutbar

Good! Don't make me send out a search party for ya!

If it was anyone else saying that I might not take it so seriously