And those frog crunches sound interesting... they also sound like they'd bother my hips, but that's just my own personal problem, lol.
Kepp up the good work!
I did decide not to take the week off, just taking things a little easy these last few days since Monday. Did something stupid to my shoulder/right upper side Tuesday, so that has encouraged me to take it down a notch until I feel back to my fighting strength.
I completely spaced on the fact that we needed to get our one-month photos uploaded, and I apologize for being a bit tardy.
Ginger reminded me this evening, so here are my updated photos, I will post my measurements by tomorrow afternoon.
I checked out a lot of the other monthly updates and it is simply amazing how much progress has been made!! Everyone looks fantastic and I look forward to seeing the changes over the next five months!
I had taken my first photos myself, but was able to get my husband to take my updated shots, so I hope the difference in angle and background doesn't look too screwy. The white background are my first shots, the green are the photos taken this evening.
I feel like my behind looks a little higher (which hopefully translates into a little more firm ). I was also pleased to see much more definition in my shoulder cap.
Super-psyched to be starting stage #2 tomorrow, and I have mentioned on a few different posts, I have dabbled a bit with the moves so I can do the workout tomorrow with no hiccups in form and keep moving.
I did abstain from any serious lifting, which I have to say was pretty damn hard, but continued to do some body weight circuit-type workouts as well as get in some much needed cardio.
I've been a little frustrated after studying my starting and one-month photos. I'm really not seeing much difference (nor am I fishing for anyone to tell me otherwise), so I think I will be focusing on working with as much weight as realistic for me on weight-training days but also getting back to doing some serious cardio. on my off days. If anyone has any other ideas for really trimming down, I'd love to hear suggestions. My eating has been great, and I'm still tracking daily to stay accountable. If anything, I'm falling a little under for caloric intake but still hitting goals for protein/vs./carbs. which has always been my Achilles Heel. I've cut back significantly on alcohol intake, and all the little "treats" that I had allowed myself to get back into eating (chocolate, etc. . . ). Anyway, just had to vent a little and I'm really hating that feeling of hitting the wall, so to speak.
I'm not sure if I know enough to give this advice, but based on what I've read and experienced, I don't know if throwing in a bunch of steady state is going to give you the results you want with this program. Plus, a single month is not a lot of time, and this program is not so much a loss program as it is a body recomposition program, so I'm thinking that I might give it more time before throwing in a bunch of steady state. This is just one opinion, though.
I'm not sure if I know enough to give this advice, but based on what I've read and experienced, I don't know if throwing in a bunch of steady state is going to give you the results you want with this program. Plus, a single month is not a lot of time, and this program is not so much a loss program as it is a body recomposition program, so I'm thinking that I might give it more time before throwing in a bunch of steady state. This is just one opinion, though.
mel
I appreciate the feedback! I totally agree with you on the program being more of a recomposition goal rather than loss. I wasn't planning on doing so much of steady state cardio., but more along the lines of intense HIIT cardio. with some plyo. days mixed in to shake things up a bit. I have been working out 5-6 days/week for almost a year now, so my body is definitely accustomed to that level of activity. It started as a weight loss thing, and since I'm pretty much at goal weight, I guess I'm just looking for that magic combo to deliver the "perfect" results. I love the NROL4W program and I don't want to do anything to mess with the sculpting results I hope to get, but I still feel like I need some sort of physical supplementation to aid in the overall fat store loss.
(Sorry, I tend to have a bit of O.C.D. on this kind of thing! )
Thank you so much for the comments and the encouragement to look at things a little more clearly!!
I beg to differ that you do not have a difference in the photos. There are several of us on here doing the recomp thing as opposed to weight loss. Nice progress btw for you too. My one month photos didn't show it but I am starting to see some major changes in my body just this week, so looking very forward to the next photo shoot as I expect all of us will be seeing similar. It looks like you are MAJORLY on track.
I beg to differ that you do not have a difference in the photos. There are several of us on here doing the recomp thing as opposed to weight loss. Nice progress btw for you too. My one month photos didn't show it but I am starting to see some major changes in my body just this week, so looking very forward to the next photo shoot as I expect all of us will be seeing similar. It looks like you are MAJORLY on track.
Thank you! I think (hope) I'm going through one of those self-doubt phases, but I certainly appreciate the encouragement.
Well, with less than 2 weeks until we leave for vacation (read: bikini wearing ), I managed to leave my self-doubt at the door and busted out a great workout to start Stage 2 today. It felt wonderful!! I limited my resting periods to keep HR a little higher and that made the workout really "pop" for me.
Here's the breakdown for today:
Breakfast: 3/4 cup Kashi Heart-to-Heart, 3/4 cup Kashi Go Lean, 1/4 cup Kashi Go Lean Crunch with 1/2 cup skim milk and a Vanilla Dannon Light&Fit.
Lunch: 1 1/2 servings EAS Chocolate Protein w/water
1/2 whole wheat pita w/1 Tbsp Nutella
Dinner: Will be having chicken stir-fry (no soy sauce, light on the oil, heavy on the veggies)
Snacks: 1 orange
EAS Carb-Control ready-to-drink chocolate fudge shake
Certainly got my protein in today! Probably could have eaten more, but had to work through lunch, so had to grab what I could when I could.
Workout:
Front Squat Push-Press: 2x10x55--the last 3 in the 2nd set were killers
Alt. Set: Step-ups/DB One-Point Row
S.U: 2 x10 each leg onto 16"bench x 20db
DB O.P.R.: 2 x 10 each leg x 20db-was thrilled to have good balance throughout both sets!
Alt. Set: Static Rear Lunge/Push-ups
S.R.L.: 2 x 10 each leg on 8" step x 20 db
P.U.: 2 x 10 feet on 8" step x 10 lb. plate strapped to my back
Alt. Set: Plank/Horz. Wood Chops
Plank: 2 x 90 secs.
H.W.C.: 2 x 10 x 35 lbs.
My body felt worked and wonderful after I finished, which made me even happier I remembered to bring my ready-to-drink protein shake!!
I also spent 20 minutes, a couple hours later, doing some high-intensity step aerobics wearing 5 lb. ankle weights and holding 8lb. db's. Nothing too major--just a little cardio. to balance out the day.
This next stage definitely feels like it has been taken up a notch, and I'm really looking forward to workout B on Wednesday!
Well, with less than 2 weeks until we leave for vacation (read: bikini wearing ), I managed to leave my self-doubt at the door and busted out a great workout to start Stage 2 today. It felt wonderful!! I limited my resting periods to keep HR a little higher and that made the workout really "pop" for me.
Here's the breakdown for today:
Breakfast: 3/4 cup Kashi Heart-to-Heart, 3/4 cup Kashi Go Lean, 1/4 cup Kashi Go Lean Crunch with 1/2 cup skim milk and a Vanilla Dannon Light&Fit.
Lunch: 1 1/2 servings EAS Chocolate Protein w/water
1/2 whole wheat pita w/1 Tbsp Nutella
Dinner: Will be having chicken stir-fry (no soy sauce, light on the oil, heavy on the veggies)
Snacks: 1 orange
EAS Carb-Control ready-to-drink chocolate fudge shake
Certainly got my protein in today! Probably could have eaten more, but had to work through lunch, so had to grab what I could when I could.
Workout:
Front Squat Push-Press: 2x10x55--the last 3 in the 2nd set were killers
Alt. Set: Step-ups/DB One-Point Row
S.U: 2 x10 each leg onto 16"bench x 20db
DB O.P.R.: 2 x 10 each leg x 20db-was thrilled to have good balance throughout both sets!
Alt. Set: Static Rear Lunge/Push-ups
S.R.L.: 2 x 10 each leg on 8" step x 20 db
P.U.: 2 x 10 feet on 8" step x 10 lb. plate strapped to my back
Alt. Set: Plank/Horz. Wood Chops
Plank: 2 x 90 secs.
H.W.C.: 2 x 10 x 35 lbs.
My body felt worked and wonderful after I finished, which made me even happier I remembered to bring my ready-to-drink protein shake!!
I also spent 20 minutes, a couple hours later, doing some high-intensity step aerobics wearing 5 lb. ankle weights and holding 8lb. db's. Nothing too major--just a little cardio. to balance out the day.
This next stage definitely feels like it has been taken up a notch, and I'm really looking forward to workout B on Wednesday!
I finally made it to your log, Lori.
Wow! Great job on that plank..90 seconds!
10lb plate strapped to your back???? How did you manage that ?
Oh, and I just love Kashi Heart-to-Heart cereal. Could eat it all day!
I can't wait to start stage 2, but gotta be faithful to my own promise to stay outta gym for a week
10lb plate strapped to your back???? How did you manage that ?
Oh, and I just love Kashi Heart-to-Heart cereal. Could eat it all day!
I can't wait to start stage 2, but gotta be faithful to my own promise to stay outta gym for a week
Well, strapping the plate on certainly wasn't a pretty feat of engineering, but I wound a heavy resistance band through the spaces and criss-crossed it over my shoulders, around my chest and then tied a knot in the front. Kind of a poor-man's vest, if you will! I know I could go out and buy a weighted vest, but I figure why spend the $$$ when I can Magyver something that works just as well?!
I know exactly what you mean about the Kashi--it's SO tasty and such a good dietary choice, it almost feels sinful.
I had to force myself to stay off weights too last week, it was a lot harder than I thought it would be. Great luck when starting your Stage 2!
Thanks Kara! It really isn't that rough, it definitely builds on the first stage and I enjoyed having some new exercises to challenge me.
I gotta admit I had to push through the boredom to complete all the workouts in the first stage! I have a tendency to get burnt out on things pretty quick (A.D.D. you might say-), so I am relieved to see these next stages are a little shorter in repetition.
Hey, great workout! So you seem to be enjoying, Stage 2? I need to get over my reservations about the different moves, especially to try to pull them off at the gym.
How's your weather? We are getting hammered with snow.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Thanks Kara! It really isn't that rough, it definitely builds on the first stage and I enjoyed having some new exercises to challenge me.
I gotta admit I had to push through the boredom to complete all the workouts in the first stage! I have a tendency to get burnt out on things pretty quick (A.D.D. you might say-), so I am relieved to see these next stages are a little shorter in repetition.
You will do great in Stage 2!
I hear ya with getting a little bored... I usually am not one to stick to things because of that so I'm actually pretty proud of myself that I'm still goin strong. But I'm glad I only have 2 more actual workouts in this stage and then the special ones. Though I will admit that front squat/push press thing in stage 2 has me a bit nervous! haha
Hey, great workout! So you seem to be enjoying, Stage 2? I need to get over my reservations about the different moves, especially to try to pull them off at the gym.
How's your weather? We are getting hammered with snow.
Thanks!! I think stage 2 is going to be wonderful--I especially like the short repetitions to the A and B workouts--no more A.D.D.-yay! LOL
You will have no problem, nor should you have ANY reservations about the moves or performing them in the "Gladiator Arena". Girl, you are way past capable, so you better start believing in yourself! Don't make me come to Ohio and kick your baby ass!!!!!
~~~~~~~~~~~~~~~
Food today has been really good, read an interesting article in Oxygen about whey protein (which I have been supplementing with anyway). It was all about the importance of protein for weight-training females and stressed the importance of whey protein first thing in the A.M. upon rising and post-workout. I had been doing the whole cereal/yogurt thing for breakfast, but today I decided to start the whey upon waking, so we'll see how it goes.
Breakfast-7:30am 1 serving EAS Choc. protein w/water
10:30 1 1/2 cups Kashi "mix up" cereal & Dannon yogurt
Lunch-leftover stir-fry w/chicken, veggies, and 1/3 cup wheat bulgar germ salad, 1 cup asparagus
Post workout- 1 serving EAS Vanilla protein w/water
Dinner- To be determined, but it will be fantastic and healthy!
Workout:
Day off from NROL4W, so hit the treadmill and did some HIIT.
11 intervals, 45 seconds work @ 9mph, 60 seconds recovery @ 3.8mph,
all done at 2% incline.
Worked up a great sweat, hit highest HR of 164, avg. 132.
Looking forward to workout B from stage 2 tomorrow morning!
Food:
7:30 am - 1 serving EAS protein w/water
10:00 am - 1 1/2 cups Kashi cereals w/ 1/2 cup skim milk and yogurt
Worked through lunch, but did managed to scarf down a slice of low-sodium roast beef and a slice of reduced-fat swiss cheese.
Post-workout (1:00pm) - 1 serving EAS protein w/water
4:30 pm- 2 slices light whole grain bread w/ 1 Tbsp Simply Jif
Dinner- Will be having bunless turkey burgers, green beans, and some wheat salad.
Worked my butt off today and didn't eat too much, so I plan on making up for it at dinner! I'm starving!
Workout 1-Stage 2-Workout B
Deadlifts from box:
On 8" step, 1 x 10 x 85lb.; 1 x 10 x 105lb.
Alt. Set: Bulgarian Split Squat/Underhand Grip Lat. Pulldown:
B.S.S.-2 x 10 each leg x 45 lb. weight plate
U.G.L.P.-2 x 10 x 90lb.
Alt. Set: Reverse Lunge from box w/ Forward Reach/DB Prone Cuban Snatch:
R.L.w/F.R.- 2 x 10 each leg x 12 lb.
DB P.C.S. - 2 x 10 x 12 lb. (it was all I could do to raise those DB's "to ear level by the 7th rep in each set! Whoever invented this move is obviously just a jerk.)
Alt. Set: Ball Crunch/Reverse Crunch/Hanna Flexion #4:
B.C.- 2 x 10 x 25lb. weight plate
R.C.- 2 x 10 x 10 lb. medicine ball between knees
H.F.- 2 x 10 each side x BW
Prone Cobras:
2 x 90 seconds
Intervals:
4 work periods of 1 min. @ 9.2 mph
4 rest periods of 2 mins. @ 3.8 mph
Interval done on treadmill set at 3% incline.
I was happy to see that this workout took a little more time and felt serious fatigue in my biceps afterwards. I've really enjoyed both of these workouts--challenging for sure!
Nice workout! I tried the shake this morning and it has been pretty positive, so I thank you for that. I'm going to stick with that and see what happens.
Happy Valentine's Day to you, too!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Cuban presses and ext rotations are one place where the pink weights are entirely appropriate. 12 lbs is huge for that in my opinion. I'm planning to try it with 3# and see how it goes.
Jack has been pretty quiet (some may say pouty LOL) since Sunday night.
). I was also pleased to see much more definition in my shoulder cap.
), so I think I will be focusing on working with as much weight as realistic for me on weight-training days but also getting back to doing some serious cardio. on my off days. If anyone has any other ideas for really trimming down, I'd love to hear suggestions. My eating has been great, and I'm still tracking daily to stay accountable. If anything, I'm falling a little under for caloric intake but still hitting goals for protein/vs./carbs. which has always been my Achilles Heel. I've cut back significantly on alcohol intake, and all the little "treats" that I had allowed myself to get back into eating (chocolate, etc. . . ). Anyway, just had to vent a little and I'm really hating that feeling of hitting the wall, so to speak. 
), so I am relieved to see these next stages are a little shorter in repetition.
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