Hello! Giz here. I just joined the NROL4W 6 month challenge. I need to make some REAL CHANGE in my life, and I thought this would be a good start. I know Spacecitypaula and vanessa40, from another board. Paula has agreed to be my virtual workout partner - I'm hoping her dedication and intensity will rub off on me!
So yesterday was the first workout. This was my first real workout after a bunch of menstrual problems, and food poisoning, and holidays.... so I wasn't good at guessing weights to use.
**Squats 1x(BW+x)x15, 1x(BW+x+10)x15
First set was bw, with a small bar - it was with the preloaded bars, but had nothing on it. I don't think it could have weighed more than 10 lbs. The NROL4W has you squatting to parallel... so I could go a little heavier for the second set. I used the preweighted 10 lb bar (again, I don't know the weight of the bar. I held it in front like a deadlift... could be wrong to do that? But I don't know how to put weight on my shoulders unless I use dumbbells.
Alternated Sets:
**Push-ups supposed to be 2x15, but it's been a while... 2x10. These are incline push-ups, about counter height. I will add those back into my "random fidgeting" during the day too, so improve them.
**Seated Row 1x9x50, 1x9x45
This was a Freemotion machine, so I don't know if the numbers are accurate, but the trend should be.
Alternated Sets:
**Step-up 1xBWx15, 1x10x15
Stairs have always killed me, even when I ran cross-country in college... improving these is a huge goal.
**Prone jackknife 1xbwx2, 1xbwx4
Holy cow, the balance thing on these... I had thought it was more of a tuck (which is how it's showed in the book), but someone on the jp forum said it was more of a pike... so I tried that version and really made a fool of myself. Friday I'll try it the tuck version.
I also did lat pulldowns, 2x15x60, on a Freemotion machine. Not sure why, I think I was remembering wrong now that I look at tomorrow's workout.
My workout plan is NROL4W as listed, MWF mornings. I'll add cardio probably TTS, but am not worried about having too much cardio - I don't enjoy it that much! Sundays will be complete day off, and I have the weeks between stages scheduled as breaks as well.
I don't have a clue about calories. I can crunch numbers ok, but in terms of measuring my food etc., well, I already know I won't do that, so I'm not putting it on my goals. I'm going to go with the Volumetrics principle and assume as long as I have 50% veggies on my plate for most of my meals, and I'm not too hungry, that I'm eating enough and getting all my nutrients in. I eat nuts and avocado and pb and other calorie-dense foods, so I don't think that I'll be limiting my calories too much. I will have protein powder and lots of eggwhites around (I'm vegetarian). I also plan to exclude sugar for one month, then allow it once a week afterwards (if I'm desperate - I'm hoping the 4 weeks cold turkey helps me kick it for good, as I really feel like my fibroid symptoms are worse when I eat sugar). I'm also fighting borderline anemia, having improved from excessively low iron due to those same symptoms.
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Hey gizmo, assuming you are working out at the gym, you are going to want to do your squats in the squat rack so you can put the bar on your back. What you did were front squats, and Stage 1 calls for back squats (though I think front squats come a bit further down the road in NROL4W!).
Hey gizmo, assuming you are working out at the gym, you are going to want to do your squats in the squat rack so you can put the bar on your back. What you did were front squats, and Stage 1 calls for back squats (though I think front squats come a bit further down the road in NROL4W!).
Actually, I think they weren't front squats either - I held the bar low like a deadlift. It was awkward. I have to get someone to show me how to put the bar up I guess then. I've seen the videos, but am afraid of smashing myself in the face, or dropping it on my foot, or something.
Actually, I think they weren't front squats either - I held the bar low like a deadlift. It was awkward. I have to get someone to show me how to put the bar up I guess then. I've seen the videos, but am afraid of smashing myself in the face, or dropping it on my foot, or something.
Thanks for visiting me!
If you use the squat rack to put the bar at about chest height then duck underneath and stand so the the bar is now touching you shoulders, back up a little and now do your squats. I was really intimidated the first time I used a squat rack, but now it's nothin.
I do the jacknifes as a tuck aswell, once I build up my balance and core strength I will work on the pike version.
If you get over here to see Lucy, we'll have to go to Teavana at the mall near me.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
If you use the squat rack to put the bar at about chest height then duck underneath and stand so the the bar is now touching you shoulders, back up a little and now do your squats. I was really intimidated the first time I used a squat rack, but now it's nothin.
I do the jacknifes as a tuck aswell, once I build up my balance and core strength I will work on the pike version.
Bluefever, I thought you needed to use the full-size bar in the squat rack? I'm not sure I can handle that weight yet. It's only in the last couple of months that I've been able to squat ATG with bodyweight, and not topple over (very, very tight hamstrings, and weak abductors). When I try squats at home with even a broomstick, it seems like just putting my arms up screws up my form - I really need to figure that out too, or I'll never progress. I feel like adding the "arms up" throws my balance off. I have improved the hamstrings and gained about 3" in reach, but need to refocus on that to continue.
Is this a situation where plates under my heels would help? I think I'll try that too.
I feel like I really am starting from square one. If there are any younger ladies out there - don't stop being active. It's so hard to get back.
Back Squats you put the bar across your back (across the top of the trap) and do the squat. Overhead squats are an entirely different animal. I too would fall on my rear if I did them.
Have you thought about foam rolling your hammies to help loosen them up?
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Back Squats you put the bar across your back (across the top of the trap) and do the squat. Overhead squats are an entirely different animal. I too would fall on my rear if I did them.
Have you thought about foam rolling your hammies to help loosen them up?
In the back squat, my arms are still in the "up" position... I'm sorry, I didn't mean fully overhead. But when I put the broomstick on my traps and open the chest out, I'm back to struggling with BW... which leads me to think... my form must be incorrect still. *sigh* I WILL GET THIS.
I have no foam roller right now, and I think if I went out and bought one DH would have a fit about the "stuff" in the house. Is there a good substitute? I have a yoga mat rolled tightly - would that work, do you think?
if you are having form trouble with squats and/or looking for ways to add weight before you are ready for the normal bar - try Goblet squats
and check out Dan John's talk on the video Fitcast here (and see our own LostDog demo) - you don't have to go ATG, but the goblet squats are good form.
if you are having form trouble with squats and/or looking for ways to add weight before you are ready for the normal bar - try Goblet squats
and check out Dan John's talk on the video Fitcast here (and see our own LostDog demo) - you don't have to go ATG, but the goblet squats are good form.
I will read up on these, Lisa, and give it a try! Thanks!
In the back squat, my arms are still in the "up" position... I'm sorry, I didn't mean fully overhead. But when I put the broomstick on my traps and open the chest out, I'm back to struggling with BW... which leads me to think... my form must be incorrect still. *sigh* I WILL GET THIS.
I have no foam roller right now, and I think if I went out and bought one DH would have a fit about the "stuff" in the house. Is there a good substitute? I have a yoga mat rolled tightly - would that work, do you think?
Tennis balls and softballs have been mentioned as well to help release the trigger points.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Tennis balls and softballs have been mentioned as well to help release the trigger points.
ooh, I have tennis balls. I will google.
I think I may have talked DH into a foam roller after all though - he's been doing pull-ups and wide-frip lat pulldowns, which he hasn't done in a long time.... and he's quite sore.
Deadlift
found an empty bar, and one of the trainers was in the gym - she tells me it was 45#, so 2x45x15. Short ROM on this (working on those hamstrings), but my grip nearly failed before I felt tired on this one. I think my hamstrings are comparatively strong? Anyway, it seems like my quads tire sooner.
Alternated:
Dumbbell shoulder press 2x7.5sx15 I think I could have 8s or 9s, butam pretty sure the 10s would have been too much.
Wide-grip lat pulldowns 1x45x15, 1x50x12. Overestimated my strength here and couldn't finish the second set.
Alternated:
Lunge:L1x6x15, R1x6x12. Decided the 6# med ball was too much (I am still wobbly on these but I know you're supposed to push yourself too), and went for the 4# ball for the second set. L1x4x15, R1x4x8. These kill me.
Swiss-ball crunch: 2xbwx9. definitely need to add weight with the low reps. These are fairly easy.
Between Monday and today, I am now letting out a poof of air (orally folks, no stinkers here) every time I get up from a chair. I sound like an old person! :lol:
I think you'll find the stretching helps a lot Giz.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Check this page out dearie for some additional stretching ideas that are specific to your hams....
You might also quiz UConnJulie about stuff too.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Between Monday and today, I am now letting out a poof of air (orally folks, no stinkers here) every time I get up from a chair. I sound like an old person! :lol:
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Giz gets it in gear... finally
Good luck and dedication to us both!
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