Girlpower with NROLW!

[climban]

Hello to you all!

I posted something in the NROLW forum, and finally found the courage to start a log too...

So, I'm a 26 year old girl from Belgium and got the NROLW book last week. I have lifted on and off the last few years and like playing with weights in the "guys section" Originally started lifting to improve my climbing, but that 's since a longtime not my main motivation anymore. I would love to be a bit "thighter" in the summer, so "look like a goddess" sounds really good to me! I needed some well-balanced and prescribed program, as I was not really training consequently and like to have something "guiding" me trough my journey to a better body. Think this book was a good bet, as I really loved reading it!

Stats: 1m76, 76.5kg

Workout A1 on Sunday:

A:Squat: 2x15/32.5 kg
B1:Push-up: 2x15 from knee
B2:Row: 2x15/20kg
C1:Step-up: 15/2x6 kg, 15/2x4kg
C2:Prone Jackknife on Swiss Ball: 2x10

Workout B1 on Tuesday:

ADeadlift: 2x15/42.5kg
B1:Shoulder Press: 2x15/2x6kg
B2:Latpull: 15/30kg, 15/25kg
C1:Lunge: 2x15/2x6kg
C2:Swissball crunch: 10, 15

So, now I 'm heading to the kitchen on my sore legs to get to some clean food!

Lots of greetings,

An

[LisaS]

good to see you here. You might think about switching out those knee pushups for one of the variations that requires you to keep your body in a straight line. Maybe set your hands up on a bench or whatever height allows you to complete the reps. Just a thought.

[kfisherx]

Welcome to the forum and to the girl club! There are a bunch of us on here all lifting and loosing/gaining weight. It is fun.

[Mahler]

Welcome to the training log fourm. It does take a little courage to put yourself in the public eye with your training. You've picked a great program and are off to a good start. Best of luck.

[marygrace]

Hi! I just joined the forum and began a training log too, after a couple of weeks of lurking. I think its so great that lots of girls are working hard to get strong!

[stingo]

Welcome to the forum - glad you decided to post a log.

[climban]

Thanks for the input! It 's wonderful having a place to find help and motivation!

Still sore today, but it 's getting better. Some way or another, I found workout B less taxing thang workout A. Do you feel/felt the same? Food is going quite well. I 'm not really logging my food for the moment, as I first want to see how this works... Besides, I have fairly good experience with eating "intuitively". Sort of learned during the years how much I need, just need to eat clean and I 'm fine. A quick calculation shows that I 'm eating between 2000 and 2500 kcals a day, so that 's not bad I guess? Maybe if I get further in the program and getting to the details, I will have to be stricter and count more in detail, but for the moment, this should suffice...

Tonight is climbing night, so I 'm going go attack some routes on the climbing wall here. Hopefully this doesn 't interfere too much with NROLW, but I like climbing too much to give it up now...

[climban]

Good morning!

Climbing was really fun yesterday, and it went well too! I am pretty sure that this NROLW program will improve my skills on the wall too, as I often lack some strength to get past difficult passages.

Eating was OK, I guess... My hunger is quite unexistent these days, which is highly unusual for me! Not sure wether it is due to the increase of protein or the fact that I have a bad cold, but I have to keep an eye on my intake... Must be the first time in my life , I 'm usually a big eater!

A friend of mine is very interested in the program. She went with me to the gym on tuesday, and we did workout B1 together. Think she liked it, because tomorrow she 's joining again Does anybody knows if it 's a problem for her that she started with B instead of A?

Voilà, I 'm going to do a bit of work here! Too bad but I 'm afraid they 're not paying me for writing on this forum

Have a nice day!

[stingo]

Originally Posted by climban

Does anybody knows if it 's a problem for her that she started with B instead of A?

I'd not think there'd be a problem - she'll just have an extra A workout at the end to do.

[climban]

Hello!

Went to the gym this morning to do workout A2. My friend accompagnied me. Guess she 's liking the program too Woohoo, I didn 't know a workout of only 40 minutes or so could be so challenging and satisfying!!!

Originally Posted by LisaS

good to see you here. You might think about switching out those knee pushups for one of the variations that requires you to keep your body in a straight line. Maybe set your hands up on a bench or whatever height allows you to complete the reps. Just a thought.

Lisa, I followed your remark and did the push-ups on the Smith machine! Feels better, thanks!

Stage 1 Workout A2

A:Squat: 2x15/32.5 kg
B1:Push-up: 2x15 from Smith machine, bar on heigth "7"
B2:Row: 2x15/20kg
C1:Step-up: 2x15/2x6 kg,
C2:Prone Jackknife on Swiss Ball: 2x10

Decided to put heigher weights in red, saw that in someone elses log and seemed like a good idea Step-ups still feel strange but luckily went a lot better than last time!

Just a question, does it bother anyone that I 'm posting the weights in kg? I 'm not familiar with lbs... We don 't use them here

So, now I 'm going to read your logs! You guys and girls are all so motivating!

[stingo]

That's about the only good use for a Smith machine. And kg are fine, I know Espi posts in kg too. As do the olympic lifters, so you're in great company. (I think you multiply the kg by 2.2 to get equivalent pounds). As for red, some save those for personal records (PR) where that's the highest weight lifted or largest number of reps lifted.

[Espi]

Yep, the red is mostly reserved for the highest number or weight lifted for an exercise.
In my workouts, I'm mostly comparing with the last time I did an exercise with that particular weight and put in between ( ) how much more or less it is.
Like if you did the jack knifes with 12 reps last time and now 14 it's 14 (+2). And if you'd never done that many , you can put this in red.

Easy PRs when it's about new exercises.. that's what happens to me with decline presses.

[GinnyLou]

Hi there,
How cool is it that your friend likes the workouts, too?!?
You are doing great! Keep it up!

[climban]

@Ginny: She loves it! Guess I got myself a partner for this program!

Yesterday, I did workout B2. Went quite well, as I wasn't as sore as last time! I love deadlifts! They feel quite odd though, so I 'm not so confident about my form. However, in the mirror, they look ok...

Aeadlift: 2x15/42.5kg
B1:Shoulder Press: 2x15/2x6kg
B2:Latpull: 2x15/30kg
C1:Lunge: 2x15/2x6kg
C2:Swissball crunch: 10/5kg, 8/arms straight above head

So, I 'm going to bed! Have a nice evening/day/night...

[Littlemermaidklb]

Thanks for stopping by my log! Your workouts look good though I'm one of those peoepl that gets "confused" looking at Kg, lol... I shouldn't.. since I was a Chem major and used metric a lot... but that was with cm, mL, grams... never had to convert lbs, haha. Anyway, great job!

[Kirjava]

I'm new to the forum too--welcome!

Originally Posted by climban

Guess I got myself a partner for this program!

Ahhh that's great! You're lucky! None of my friends are into lifting (one of them: "muscles? why?"; another one is a cardio, lowfat queen; etc) and I'm too shy to make friends in the gym. Maybe once I'm more comfortable in the weight room.

I spent some time in Belgium a few years ago and had a great time. It's a beautiful place! I have very, very fond memories of some little beer cafes. Mmmmm I think I remember a Red Chimey and Leffe as being my faves...foggy memory of singing on a bridge at 2am after the legendary "12%" beer...nice times.

[stingo]

Originally Posted by Kirjava

I spent some time in Belgium a few years ago and had a great time. It's a beautiful place! I have very, very fond memories of some little beer cafes. Mmmmm I think I remember a Red Chimey and Leffe as being my faves...foggy memory of singing on a bridge at 2am after the legendary "12%" beer...nice times.

Or the Cafe de Vrede perhaps? Where the trappists sell Westvleteren?