The NROL4W -- It's Vomitastic!

[LisaS]

1) get a myotape - they're great for a consistant 'tightness' and easier if you have to do one-handed
2) have someone else measure you - hard to do on yourself and be consistant with bending, turning, etc.
3) you can use a fixed location helper. run a piece of masking tape in a doorway (like you do for the kids height). Stand barefoot in a (repeatable place) and have your helper mark the level on the tape where you are measuring calf, thigh, hips, belly, navel, chest, armpits, outer shoulders - whatever. Return to same spot, same helper, same marks each time. Unless you spring up an inch between measurements that should at least be a consistant location.

[RedWifey]

You dudes are SERIOUS about this measuring stuff! I am pretty sure I am going to just stick to counting the weights in the gym, the clothes in my closet and the scale at the Y.

BTW, I have a friend that's a doctor at Baylor College of Medicine here in Houston and tonight he offered to let me come get on his DEXA scale do-lolly and get my body fat measured. He said it would even tell me where my fat is. To that I replied, "I am fully aware of where my fat is. Thanks!" He laughed and said it would tell me whether it was under or over my muscles. So this will be interesting!

[RedWifey]

NROL4W Stage 3 B3

Barbell Romanian deadlift/bent over row: 3x6x75
Partial single-leg lunge: 3x6x30 (15e)
Wide-grip lat pull down: 1x6x80, 2x6x85
Back extension: 3x6xBW+25
YTWL: 3x6x6 *
Crunch: 3x6xincline
Reverse crunch: 3x6xIncline
Swiss ball side crunch: 3x6xBW

Once again I ran out of time. So, I'll do prone cobras and HIIT tomorrow after the kids are in school.

[UConnJulie]

Nice on the DEXA scan!! Will he let you use it again when you've reached where you want to be?

[RedWifey]

I am sure he will! He's a gem!

(And his wife is a really good friend of mine )

[RedWifey]

NROL4W Stage 3-B3 (continued)

Prone Cobras: 3x90secs

Intervals: 5 intervals with 1 minute warm up, total time 16:00

8.5 for 1 minute -- 3.8 for 2 minutes
8.6 for 1 minute -- 3.8 for 2 minutes
8.5 for 1 minute -- 3.8 for 2 minutes
8.7 for 1 minute -- 3.8 for 2 minutes
8.7 for 1 minute -- 3.8 for 2 minutes

[GinnyLou]

Originally Posted by RedWifey

BTW, I have a friend that's a doctor at Baylor College of Medicine here in Houston and tonight he offered to let me come get on his DEXA scale do-lolly and get my body fat measured. He said it would even tell me where my fat is. To that I replied, "I am fully aware of where my fat is. Thanks!" He laughed and said it would tell me whether it was under or over my muscles. So this will be interesting!

Wow! That is a great resource. You may not love that initial number, but it is a number you can use as a resource. I did a similar testing the beginning of February (the BodPod) and will go back periodically to check on my progess.
I think knowing where the muscle is, would just be a super cool thing to find out.

[SpacecityPaula]

Originally Posted by RedWifey

You dudes are SERIOUS about this measuring stuff! I am pretty sure I am going to just stick to counting the weights in the gym, the clothes in my closet and the scale at the Y.

BTW, I have a friend that's a doctor at Baylor College of Medicine here in Houston and tonight he offered to let me come get on his DEXA scale do-lolly and get my body fat measured. He said it would even tell me where my fat is. To that I replied, "I am fully aware of where my fat is. Thanks!" He laughed and said it would tell me whether it was under or over my muscles. So this will be interesting!

That would be cool to do

[RedWifey]

It's either going to be for next Wed or Thursday. I am pretty stoked!

NROL4W Stage 3-A4

One armed dumbbell snatch: 3x6x30
Dumbbell single leg romanian deadlift: 3x6x50 (25e)
Barbell bent over row: 3x6x75
Dumbbell single-arm overhead squat: 3x6x12.5/25
Dumbbell inlcine bench press: 2x6x60 (30e), 1x6x40 (20e)
Planks: 1x90 sec, 1x60...I can't remember
Reverse woodchop: 1x6x15lb DB, 1x6x17.5lb DB, 1x6x30 cable
Body weight matrix: 1x4:20

[RacerBill]

Nice! Most of us would kill for a DEXA scan!

The workouts look great -- you're getting strong! Alwyn has you do the one-legged RDLs with two DBs and not one?

[Terry Monk]

Very nice RW..... I'll be checking in more often.

[RedWifey]

Thanks Terry!

I posted this in the NROL4W forum and thought I would share it here too:

---

I have a confession to make: I haven't been feeling very good about myself the past week and a half. I don't know if it's hormones or what, but when I look in the mirror all I see is F-A-T! I look at the stretch marks from pregnancy and they just look awful to me! I find it hard to feel attractive...it's really been the pits.

And then today, as I dropped the kids off at school, Samantha's teacher (and my friend for almost 10 years) says, "So what are you doing? You look GREAT!" I told her about NR and promised to bring her the book this afternoon.

That little bit of encouragement was all I needed to get my butt in the gym and work hard again. It's realy interesting to me, because I've been going to the gym and kickin' tail but it hasn't been the priority that it was at the beginning...it's been squashed in my schedule instead of me giving it really the time it deserves.

I really appreciated her comment this morning...more than she'll ever know. Now I hope I can spread the joy and the love of lifting to her.

And now for the workout...

[GinnyLou]

Originally Posted by RedWifey

Thanks Terry!

I posted this in the NROL4W forum and thought I would share it here too:

---

I have a confession to make: I haven't been feeling very good about myself the past week and a half. I don't know if it's hormones or what, but when I look in the mirror all I see is F-A-T! I look at the stretch marks from pregnancy and they just look awful to me! I find it hard to feel attractive...it's really been the pits.

And then today, as I dropped the kids off at school, Samantha's teacher (and my friend for almost 10 years) says, "So what are you doing? You look GREAT!" I told her about NR and promised to bring her the book this afternoon.

That little bit of encouragement was all I needed to get my butt in the gym and work hard again. It's realy interesting to me, because I've been going to the gym and kickin' tail but it hasn't been the priority that it was at the beginning...it's been squashed in my schedule instead of me giving it really the time it deserves.

I really appreciated her comment this morning...more than she'll ever know. Now I hope I can spread the joy and the love of lifting to her.

And now for the workout...

Great story! I had a similiar experience last week. I don't think people get how much that can mean to someone, so I always try to make sure I tell someone else when I notice a difference.
And you do look great!

[RedWifey]

NROL4W Stage 3 B4

Barbell Romanian deadlift/bent over row: 3x6x75
Partial single-leg lunge: 3x6x35 (17.5e)
Wide-grip lat pull down: 3x6x85
Back extension: 3x6xBW+25
YTWL: 3x6x6
Incline crunch: 3.6
Reverse Inline crunch: 3x6
Swiss ball side crunch: 3x6

Intervals:

Total time:17 min
Int 1-3: 9.0 for 1min, 3.7 for 2min
Int 4: 8.5 for 1min, 3.7 for 2min
Int 5: 9.0 for 50 sec, 3.7 for 1min, sitting for 1 min

[RedWifey]

Thanks Ginger! I'm getting ready to prep Stage 4 worksheets so she can borrow my book! Yeah!

[dillytl]

Originally Posted by RedWifey

Thanks Terry!

I posted this in the NROL4W forum and thought I would share it here too:

---

I have a confession to make: I haven't been feeling very good about myself the past week and a half. I don't know if it's hormones or what, but when I look in the mirror all I see is F-A-T! I look at the stretch marks from pregnancy and they just look awful to me! I find it hard to feel attractive...it's really been the pits.

And then today, as I dropped the kids off at school, Samantha's teacher (and my friend for almost 10 years) says, "So what are you doing? You look GREAT!" I told her about NR and promised to bring her the book this afternoon.

That little bit of encouragement was all I needed to get my butt in the gym and work hard again. It's realy interesting to me, because I've been going to the gym and kickin' tail but it hasn't been the priority that it was at the beginning...it's been squashed in my schedule instead of me giving it really the time it deserves.

I really appreciated her comment this morning...more than she'll ever know. Now I hope I can spread the joy and the love of lifting to her.

And now for the workout...

That's COOL - and it came at just the right time!!

[jesca]

Originally Posted by RedWifey

I have a confession to make: I haven't been feeling very good about myself the past week and a half. I don't know if it's hormones or what, but when I look in the mirror all I see is F-A-T! I look at the stretch marks from pregnancy and they just look awful to me! I find it hard to feel attractive...it's really been the pits.

And then today, as I dropped the kids off at school, Samantha's teacher (and my friend for almost 10 years) says, "So what are you doing? You look GREAT!" I told her about NR and promised to bring her the book this afternoon.

That little bit of encouragement was all I needed to get my butt in the gym and work hard again. It's realy interesting to me, because I've been going to the gym and kickin' tail but it hasn't been the priority that it was at the beginning...it's been squashed in my schedule instead of me giving it really the time it deserves.

I really appreciated her comment this morning...more than she'll ever know. Now I hope I can spread the joy and the love of lifting to her.

And now for the workout...

Congrats on the compliment. When other people notice, you know you're doing well