Giz gets it in gear... finally

[gizmogirl]

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.

[gizmogirl]

Oh, yeah, I should probably put the start stats and pics up here, shouldn't I?

From the challenge thread:

Ok, got the pics/stats/goals.

Height 5'8"
Weight 143#
Rt bicep 11 1/4"
Bust 35 5/8"
Chest 29 3/4"
Waist at bb 30 1/4"
Hips 40 1/2"
Rt thigh 23 3/4"

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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[dillytl]

Welcome to the challenge!!!

[gizmogirl]

Originally Posted by dillytl

Welcome to the challenge!!!

Thanks, Tracey!!! Good luck and dedication to us both!

[vanessa40]

Hi Giz..
You are doing great

[missjane]

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!).

[gizmogirl]

Originally Posted by vanessa40

Hi Giz..
You are doing great

Thanks, V! But check back in a week - that's about as long as I usually last!

[gizmogirl]

Originally Posted by missjane

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.

Thanks for visiting me!

[vanessa40]

Originally Posted by gizmogirl

Thanks, V! But check back in a week - that's about as long as I usually last!

See now you sound like me....

[Bluefever]

Originally Posted by gizmogirl

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.

[gizmogirl]

Originally Posted by vanessa40

See now you sound like me....

Heh, we're more alike than you thought, eh?

[SpacecityPaula]

If you get over here to see Lucy, we'll have to go to Teavana at the mall near me.

[gizmogirl]

Originally Posted by Bluefever

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.

[SpacecityPaula]

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?

[mel]

Hi Gizmo. Good luck with the challenge!

mel

[gizmogirl]

Originally Posted by SpacecityPaula

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?

[gizmogirl]

Originally Posted by mel

Hi Gizmo. Good luck with the challenge!

mel

Hi, mel!! Thanks! You too!