Anika321 Training Log

[Anika321]

This is my story: Stay-at-home mom to two beautiful kids (3 & 5). Been in the gym off & on (mostly - on) for all of my adult life. Fool around in the weight room some, but mostly do high-intensity cardio. Hit 35 last year & realized that although I don't feel like I'm aging, mother nature is definitely trying to take me down. I work out 4x/week, but am slowly gaining weight. TIME FOR A CHANGE!! This is where NRFL4W comes in! I am so very thankful for this program and for the challenge. I'm IN IT TO WIN IT!!

Stats:
Age: 35
Weight: 150.2
Height: 5'3"
Left Bicep: 11.5"
Left Thigh: 24"
Chest (Rib Cage): 32"
Chest (Nipple Line): 36"
Waist (Across Navel): 35.5"
Waist (Smallest Section): 32.5"
Hips: 40"

Training:
I'll be following the NRFL4W program. I'll work out at 5:30 am MWF in the beginning. After a week or so, I'd like to add some cardio in the program. I have plenty of body fat to "release" and I'm skeptical about giving up my cardio.

Nutrition:
Quite honestly, the nutrition part of the book confuses me, so I'll be using my best judgement. The two biggest adjustments for me will be getting in enough protein and eliminating MSG from my diet. (Giving up the ice cream may prove to be a little difficult as well!)

Gotta run the kids to school, I'll be back to add my goals

[Anika321]

Okay, it wouldn't let me edit the original, so here are my goals:

1. Feel and look stronger - I'd like to see defined muscles in my legs & arms without flexing
2. Get back to my pre-children weight of 137 (and comfortably fit into my size 6's)
3. Make healthy eating a habit for myself and my family without it being a huge chore

[NorthernWisco]

GDLK with ur goals!

[Anika321]

Did Workout A this morning:

Squats: 2 sets of 15 reps - 50 lbs (appropriate weight)

Seated Rows: 2 sets of 15 - 40 lbs (will go heavier Friday)

Push-ups with hands on bench: 1 set of 15, 1 set of 12 - just couldn't crank out any more!

Step ups: 2 sets of 15 - 15 lbs in each hand (tried 20 lbs, too heavy) Really worked up a sweat with these.

Prone jackknife - Misread the reps & did 13 in the first set before pooped out. Second set did 8. Lower back started hurting - will try Natalia's way Friday.

I felt GREAT afterwards - worked up a sweat & was breathing heavy. I was also looking for the elevator because I didn't trust my legs after that last step-up.

Did salsa class last night as well.

Looking forward to Friday! BRING IT ON!!

[Anika321]

I did my first workout B today. Had to do a lot of experimenting with how much weight to use. Thought I would still be too sore from Wednesday, but everything worked out okay.

Dead Lifts: 2 sets of 15 - 50#
Wide Arm Lat Pulldowns: 2 sets of 15 - 50#
Dumbell Presses: 1 set of 15 - 10 #, then 2 sets of 15 - 12# (will do 15# next time)
Lunges: 2 sets of 15 - did too much wobbling with dumbells, had to switch to bar
Swiss ball crunches: 2 sets of 12 - 12# dumbell - will go heavier


Oh, and I didn't count the weight of the bar when figuring my squat weight Wednesday - True squat weight 65#

[stingo]

Nice work Anika - looks like a good first pass. Now that you have the first round under your belt you can fine tune the weights you're using. Good luck on the challenge and welcome to the forum.

[Anika321]

Thank you for the well wishes! I need them!

Did Workout A again this morning:

Squats: 2 sets of 15 reps - 75 lbs (including bar)

Seated Rows: 2 sets of 15 - 45 lbs (will probably try 50 lbs Friday)

Push-ups with hands on bench: 2 sets of 15 (I HATE these)

Step ups: 2 sets of 15 - 20 lbs in each hand (these required a LOT of determination & several pep-talks with myself! )

Prone jackknife - Did 2 sets of 8, but still not sure if I'm doing them correctly. The only available ball was was the smaller one. My knees don't come all the way to my chest & I can't really feel my core working. I'll have to practice these at home to get the form correct.

Overall - so far, so good!

[stingo]

Yup those 15 rep sets are killers... Good work in getting through them.

[GinnyLou]

Hi there! Great workouts! Good luck with the Challenge.

[Anika321]

Here's the 2nd workout B

Dead Lifts: 2 sets of 15 - 60#
Wide Arm Lat Pulldowns: 2 sets of 15 - 50#
Dumbell Presses: 2 set of 15 - 20#
Lunges: 2 sets of 15 - 50# bar (switched to static lunges - the others scare my ankles)
Swiss ball crunches: 2 sets of 12 - 15# dumbell - still don't think I'm doing these correctly

[UConnJulie]

Welcome to the boards and the challenge Anika ... you'll find lots of helpful people and lots of useful information here.

Glad you are liking the workouts ... I love Alwyn's programs ... he is a sadist, but in a good way!!

[Anika321]

Workout A:

Squats: 2 sets of 12 reps - 95 lbs

Seated Rows: 2 sets of 12 - 55 lbs

Push-ups with hands on bench: 2 sets of 15

Step ups: 2 sets of 15 - 20 lbs in each hand

Prone jackknife: 2 sets of 12

[Anika321]

Dead Lifts: 2 sets of 12 - 70#

Wide Arm Lat Pulldowns: 2 sets of 12 - 55#

Dumbell Presses: 1 set of 12 - 20#, 1 set of 7 - 20#, then dropped
down to 15# to finish - Whew! Those were rough!

Lunges: 2 sets of 12 - 65# (I haven't been able to find a lunge that I'm comfortable with - I switched to the cage to do them today - that worked out well.)

Swiss ball crunches: 2 sets of 20 - 20# dumbell (I think I finally got these right!)

[Anika321]

Fell behind in my posting, so I'm catching up.

Workout A:

Squats: 2 sets of 12 reps - 105 lbs

Seated Rows: 2 sets of 12 - 65 lbs

Push-ups with hands on bench: 2 sets of 15 (still struggling with these)

Step ups: 2 sets of 15 - 25 lbs in each hand

Prone jackknife: 2 sets of 12

[Anika321]

Workout B:

I'm surprised at the amount of weight I've been able to lift! No more sissy-weights here!

Dead Lifts: 2 sets of 12 - 70#

Wide Arm Lat Pulldowns: 2 sets of 12 - 60#

Dumbell Presses: 2 set of 12 - 20#, The last 4 on the 2nd set were tough!

Lunges: 2 sets of 12 - 50# (This time I did the one with the back leg resting on the bench - forgot what it's called)

Swiss ball crunches: 2 sets of 20 - 20# dumbell

[Anika321]

Workout A:

Squats: 3 sets of 10 reps - 115 lbs

Seated Rows: 3 sets of 10 - 70 lbs

Push-ups with hands on bench: 3 sets of 10 (a friend is borrowing my book & I can't remember if this is the correct mix. This was much easier than 2/15)

Step ups: 3 sets of 10 - 25 lbs in each hand

Prone jackknife: 3 sets of 10

[stingo]

A nice surprise indeed - keep on going.