Ginger, thanks for stopping by my log; thought I'd take a look over here. How's the crowded gym treating you? Seems like your workouts are going pretty well!
I am so jealous of your home gym. We can't put one into our 800 sq. ft. condo, but it is a dream of ours someday, and we're already shopping for squat racks! I think we should find the house first...
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Hi Karen,
Thanks for stopping by! I know, the food logging is kind of tedious, but it works for me and even helps me make better decisions. Plus, I want to get some good results with this program. I have been stuck at the same weight forever. We'll see if it works.
Quote:
Ginger, thanks for stopping by my log; thought I'd take a look over here. How's the crowded gym treating you? Seems like your workouts are going pretty well!
I am so jealous of your home gym. We can't put one into our 800 sq. ft. condo, but it is a dream of ours someday, and we're already shopping for squat racks! I think we should find the house first...
Ah, the gym is going alright. I joined in April of last year, because it was a brand new gym and I was had been working out at home for a while. I felt I needed a boost, so it works. It is nice being able to do the workouts here, if I want to avoid that whole scene. It helped that when we looked at this house, someone had an old treadmill sitting in the room, so I quickly claimed the area as "the exercise room"...
Ok, I totally forgot to post my food numbers from Friday and yesterday. I didn't do as well on the numbers, however, and the sodium was a little high. We have done some convenience eating and that is always a hard one to keep low.
Friday
Calories: 1,531
Carbs: 186
Protein: 110
Fat: 39
Saturday
Calories: 1,382
Carbs: 111
Fat: 66
Protein: 86
Today is workout #5 A and that moves me into the 3 sets of 10 stage! I am excited and nervous, all rolled into one. LOL
My hubby offered to spot me if I work out here, so I may do that. If I go to the gym and workout, I don't have a spotter and I really want to move up in weights on the squats, so I may take him up on that.
I caught him reading the copy of NROL, earlier this week and he was really enjoying it. I am hoping he starts working out again. He has some back issues, but recently started a new job that will free up more time and is less physical, so I think it is a perfect time. Hopefully, he will too.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I'm glad your workouts are going well. One thing I really liked when I read through the programs in NR4W is that you can do most everything at home or at the gym.
I'm glad your workouts are going well. One thing I really liked when I read through the programs in NR4W is that you can do most everything at home or at the gym.
I hear you! Having flexibility with a workout is a key for me! Thanks for stopping by!
Quote:
Hey Ginger,
Just stopping by to see how your log is doing. Keep up the good work!
Hi Garrocha! Thanks for stopping by and for the encouragement! Musch appreciated.
Yesterday was #5 of workout A. Those 3 sets are killers! Loving it.
Squats
3x10
1st set 10/80
2nd set 10/85
3rd set 10/95 (and it about killed me! LOL)
60 sec rest Alternating sets: Pushups
10xbw
60 sec rest Seated Row
10X60
60 sec. rest Pushups
10xBW
60 second rest Seated Row
10x70
60 second rest Pushups
10XBW Seated Row
10X75 Step-ups
10x15lbs in each hand
60 second rest Jackknives
10XBW
60 second rest Step-ups
10X15 lbs in each hand
60 second rest Jackknives
10XBW
60 second rest Step-ups
10X15 lbs in each hand
60 second rest Jackknives
10XBW
Because my Hubby was nice enough to spot me, I took advantage and did come bench presses. I did 4 sets
Set 1 10X50
Set 2 10X60
Set 3 10X70
Set 4 10X75
I know they aren’t in the workout, but I really need to build strength and enjoy doing the chest press, plus I have my Hubby willing to spot me once a week. So, you may see those in my workout logs and that is why.
I am planning on finding an Olympic sized barbell within the next couple of weeks and also some more weights. Gotta love the 2nd hand sporting goods store. LOL
My eating was pretty good this weekend, but I haven’t had time to get it logged into Sparkpeople, yet.
Tonight, I plan on doing some SS cardio. I went to the grocery store yesterday and got some good stuff to eat. Makes my life so much easier.
Also went to look for that glucomamman (Spelling?) and my GNC didn't have it, so I hopped on Swansons vitamins and got some ordered. I needed some more vitamins and supplements, anyways.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Last night I did some intervals on the step mill. I planned on only doing 15-20 minutes, but found myself getting all competitive and sticking with it for 28 minutes. It felt good.
1 minute @ level 3
1 minute @ level 4
2 minutes @ level 5 (side kicks, 1 minute each side)
1 minute @ level 4
2 minutes @ level 6
2 minutes @ level 4 (backwards)
1 minute @ level 3
2 minutes @ level 5 (side kicks, 1 minute each side)
1 minute @ level 4
2 minutes @ level 6 (skipping a step)
2 minutes @ level 5
2 minutes @ level 6 (side kicks, 1 minute each side)
2 minutes @ level 4 (backwards)
1 minute @ level 7
1 minute @ level 6 (skipping a step)
2 minutes @ level 5
3 minutes @ level 4 (cool down)
My quads felt better after doing some cardio, they weren't so tight and that always gives me a little boost.
I am anxious (but waiting) to take some measurements. I know there has to be some changes going on, but I am planning on waiting.
My calories for yesterday:
Calories: 1,737
carbs: 208
fat: 58
protein: 104 (I'm a getting there.)
Tonight is #5 of workout B............Yee haw!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Eats for yesterday were not bad. I actually did well on my protein!! Woo hoo. I am adding in a little with my morning oatmeal, along with some flaxseed. It is really hard for me to get my protein in, but I am getting there. Here is the breakdown from Sparkpeople. I was typing out all my food here, but I am lucky to get it entered once there and at least get the numbers here in my log.
Calories: 1,824
Protein: 168 (woo hoo, it's actually almost too much)
Carbs: 153
Fat: 60
I had a GREAT workout, yesterday. I have been struggling with my lunges and adding weight, so I decided to try them with a barbell, instead of the dumbbells and it was so much better for me! I am all stoked about it, because I was able to add more weight, keep good form and I didn’t have any funky pain in my knee.
So, this was #5 of Workout B, Stage NROL4W.
3 sets of 10, with a 60 sec. rest. Deadlifts: 10X65, 10X70, 10X70 Alt. Sets DB Shoulder Press: 10X15, 10X17.5, 10X17.5 Widegrip Lat Pulldown: 10X35, 10X40, 10X42.5 (I am not sure how much the extra thing on top weighs and these weights seem to jump up, pretty considerably. Alt. Sets Lunges: (with a barbell) 10X30, 10X30, 10X40 SB Crunch: (with a 10 lb db) 10X10lbs, 15X10 lbs, 15X10 lbs
I also did 2 sets of Bent over rows: 10X50, 10X50, 10X50
I did a GREAT interval workout on the elliptical trainer. It was only 15 minutes, but after that workout, that was enough.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Nice job - interesting that the barbell was better for you with the lunges than the dumbbells. Were they around the same weight?
Thanks! Yes, the highest I have been able to go with the DB was 15 lbs in each hand. I started my set with 30 lbs (plus the bar, which I think is 5-7 lbs) and then did my last set with 40 lbs + the bar.
This wasn't an oly sized bar (obviously), but to try it out and see if this would work better for me. I was surprised that it did work better, to be honest, but I'll take it. I also felt my core more engaged and I'm sure that has to do with focusing on my form and trying not to tip over. LOL
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I wonder why that is - maybe the barbell weight is more stable, which would kind of imply there's more challenge using the dumbbells.
I don't know, in the book it says these are more challenging with the barbell and I definitely am feeling it today, but the barbell seemed to help me balance for sure. Now, I don't know if that will be the case when I add more weight. I'll just have to wait and see.
I'm glad you have the same question about it, as I did. I have been thinking about why these were better for me and couldn't quite put my finger on it.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Ginger, that's really interesting that the barbell works better for you in lunges. I was just telling my friend (who is doing the workouts with me) that I can't do the lunges with a barbell because it throws off my balance and I'm afraid of falling over backwards. I think I could do static lunges with a bar, but not alternating lunges.
In any case, that's a great feeling when you have an awesome workout. Gotta love those endorphins!
Tom (just saw your real name on another post), I bet that's it.
Quote:
Originally Posted by Willie
Nice work!
I prefer the barbell for lunges, too... but I don't know why it's easier for me to lift more weight that way? I also prefer walking lunges.
Kate,
That makes me feel a little better, knowing they are easier for you.
Quote:
Ginger, that's really interesting that the barbell works better for you in lunges. I was just telling my friend (who is doing the workouts with me) that I can't do the lunges with a barbell because it throws off my balance and I'm afraid of falling over backwards. I think I could do static lunges with a bar, but not alternating lunges.
In any case, that's a great feeling when you have an awesome workout. Gotta love those endorphins!
I thought for sure it would do the same to me? Yes, indeed. Those endorphines are wonderful things.
Quote:
Nice workout Ginger!! And congrats on getting that protein in!!
Thank you. Baby steps and I'll get there, consistently.
I woke up feeling kind of crappy. Not terrible, just not my usual, chipper, self. However, I was feeling better come quitting time, so I went ahead and went to the gym. Now, I feel much better. I'll be back to post my WO.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Great job on the protein! I'm the same way -- I struggle and struggle to get enough protein. I know it's easy for some but others of us are protein-ally challenged. LOL
Ok, so the last workout I posted was, #6 of Workout A, Stage 1. Things have been a little crazy at work, so I haven't had the opportunity to get all my food log, but I know I am doing better with my food. Yee haw.
Last night I did 20 minutes of intervals on the step mill. I have a love/hate relationship with this thing. LOL I also did some ab work.
So, we are headed out of town today, for the night and I decided to head to bed early and get a good early morning workout in. Got up at 5:30, got to the gym around 6:30 and then realized that they don't open until 8:00 on Saturdays.
So, I came out and got it done.
Stage 1, Workout B #6
Deadlifts: 10X65, 10X70, 10X75
Alt. Sets
Dumbbell shoulder press: 10X15, 10X17.5, 10X18
Wide grip lat pulldown: 10X50, 10X50, 10X60 (struggled with the last set)
Alt. Sets
Lunges: 10X40, 10X40, 10X40
SB Crunch: 10 lb plateX15, 10X15, 10X15
I did the lunges with the barbell again and I think I am going to stick with doing it this way. I didn't add more weight this time, because I am really focusing on my form. But, I do more weight and I feel more stable.
Still loving this workout and I really look forward to the next to see what I can improve on. I am seeing some changes in my body and muscles. Nothing on the scale, but I can deal with that. My clothes are fitting better and I just know I am losing fat.
I hope everyone has a great weekend.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Squats
3x8
1st set 8/95
2nd set 8/95
3rd set 8/105
60 sec rest Alternating sets: Pushups
8xbw
60 sec rest Seated Row
8X65
60 sec. rest Pushups
8xBW
60 second rest Seated Row
8x70
60 second rest Pushups
8XBW Seated Row
8X75 Step-ups
8x15lbs in each hand
60 second rest Jackknives
8XBW
60 second rest Step-ups
8X15 lbs in each hand
60 second rest Jackknives
8XBW
60 second rest Step-ups
8X17.5 lbs in each hand
60 second rest Jackknives
10XBW
It was a good workout, but I had to really be creative to get it done. The squat rack was being hogged for quite a while, which is stressful. I did get it done, which is all that matters.
Eating is good. This weekend I splurged a little at my Aunt's party, but I planned on it, so it's all good.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Are dumbbells available for when the squat rack's in use? Nice work.
Hi Tom Yes, they are. My problem with that is that I can squat more than I can lift right now and I worry about having bad form with the dumbbells. I was really close to trying that out, but just kept eyeballing the rack. To be honest, most of the time it is the trainers in the gym having their clients on it. Last week, this was the case and even though the trainer was done with it I couldn't really tell because, there was still weight on it.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I was really close to trying that out, but just kept eyeballing the rack. To be honest, most of the time it is the trainers in the gym having their clients on it. Last week, this was the case and even though the trainer was done with it I couldn't really tell because, there was still weight on it.
Linear Mode
