Rblackburn's NROL4W Training Log - JP Fitness Forums

rblackburn · 02-06-2008, 06:28 PM

I actually started Stage 1 several weeks ago...Here's my logs from 2/2 and 2/4:

2/2 - Workout 5A
Squats - 65#/10 - 65#/10 - 75#/10
Pushups - 10 on feet - 10 on feet - 10 on feet
Seated Row - 80#/10 - 80#/10 - 80#/10
Step-up - 30#/10 - 30#/10 - 30#/10
Prone Jackknife - 12 - 12 - 12

2/4 - Workout 5B
Deadlift - 75#/10 - 75#/10 - 75#/10
DB Shoulder Press - 20#/10 - 20#/10 - 20#/10
Lat Pulldown - 67 1/2#/10 - 75#/7 - 67 1/2#/10
Lunges - 60#/10 - 60#/10 - 60#/10
Swissball Crunch (long lever w/12# weight) 12 - 12 -12

rblackburn · 02-12-2008, 03:07 PM

2/8 - Workout 6A
Squats - 85#/10 - 85#/10 - 85#/10
Pushups - 10 on feet - 10 on feet - 10 on feet
Seated Row - 80#/10 - 85#/10 - 85#/10
Step-up - 105#/10 - 105#/10 - 105#/10 - Using Oly bar
Prone Jackknife - 12 - 12 - 12

2/11 - Workout 6B
Deadlift - 85#/10 - 85#/10 - 95#/10
DB Shoulder Press - 20#/10 - 25#/10 - 25#/10
Lat Pulldown - 67 1/2#/10 - 67 1/2#/10 - 75#/7
Lunges - 65#/10 - 65#/10 - 65#/10 - Using Oly bar
Swissball Crunch (long lever w/12# weight) 12 - 12 -12

Mahler · 02-12-2008, 04:00 PM

Congrats on starting the program. It's great to see a new member posting her training. Best of luck with your goals.

LisaS · 02-12-2008, 04:01 PM

you're doing StepUps with 105 lbs for 10 reps but only using 85 lbs for DL & Squats (not that that's not plenty) ? The previous workout you used 30# for step ups.

rblackburn · 02-12-2008, 05:03 PM

I was using 30# dumbbells for the step ups - and then switched to an Oly bar - which is why there is the big discrepancy in weights.

And, my last squat set should be at 105#s. I just checked my sheets...

LisaS · 02-12-2008, 05:07 PM

I'm still impressed. 60 (30 each hand) ->105 is still a jump of 45# plus balancing it on your back and working unilaterally. I'm assuming your bar is the normal 45# so you loaded 30 on each side besides. I'm just amazed that you do so much on one leg and do less in the bipedal versions like squats and deadlifts. I can't imagine being even much less more unilaterally.

rblackburn · 02-12-2008, 05:26 PM

Yeah...I just feel really comfortable with the lunges and step-ups - and I'm still having some difficulty trusting myself with the squats and deadlifts. Trying to get over that. And you just made a good point in showing that I'm using those weights elsewhere...where people might find it more difficult with the balance issues thrown in - I need to have more confidence in myself.

Friday's workout - time to ramp it up!!

GinnyLou · 02-12-2008, 05:40 PM

Hi Robin,
Glad you have a log that I can come visit. Great workouts you've going there.

rblackburn · 02-14-2008, 10:23 AM

Lisa - Thank you for pointing out the difference in weight between squats/deadlifts and step-ups/lunges. I took the challenge last night and upped the weights on my squats...was glad I did! It was tough and those legs were quaking, but I got through it!

Here's last night's workout!

Workout A7
Squats - 125#/8 - 125#/8 - 125#/8
Pushups - 8 on feet - 8 on feet - 8 on feet (added 2 T-stand pushups)
Seated Row - 90#/8 - 90#/8 - 90#/8
Step-up - 105#/8 - 115#/8 - 115#/8 - Using Oly bar
Prone Jackknife - 15 - 15 - 15

LisaS · 02-14-2008, 10:56 AM

good for you Robin - glad I could push a little.

missjane · 02-14-2008, 10:58 AM

You are using 115# on step-ups and not using your resting leg??? How high is your step?

rblackburn · 02-14-2008, 11:01 AM

It's a 12" step...

missjane · 02-14-2008, 11:02 AM

If I were you, I'd drop the weight and use a higher step to get the full ROM for this movement.

rblackburn · 02-14-2008, 11:04 AM

Yeah...we've talked about that (training partner and I), but without dragging steps down from the group ex rooms, we're limited to what's available down in the weight room. I still "feel" this exercise a lot the next day...but can completely see your point on the ROM factor.

missjane · 02-14-2008, 11:07 AM

I use a weight bench....works great.

rblackburn · 02-14-2008, 11:08 AM

That's a great suggestion! Duh! Didn't even think about it!! Sometimes things just stare you right in the face...

missjane · 02-14-2008, 11:15 AM

Quote:

Originally Posted by rblackburn

That's a great suggestion! Duh! Didn't even think about it!! Sometimes things just stare you right in the face...

LOL! Just make sure to drop WAY back on that weight. It's quite challenging on the high step to do these correctly while making sure your resting leg is not helping in any way.

rblackburn · 02-18-2008, 10:37 AM

2/16 - Workout 7B
Deadlift - 105#/8 - 105#/8 - 105#/8
DB Shoulder Press - 25#/8 - 25#/8 - 25#/8
Lat Pulldown - 75#/8 - 75#/8 - 75#/8
Lunges - 75#/8 - 85#/8 - 85#/8 - Using Oly bar
Swissball Crunch (long lever w/dumbbell weight) 12#/15 - 15#/15 -15#/15

2/18 - Workout 8A
Squats - 125#/8 - 125#/8 - 125#/8
Pushups - 8 on feet - 8 on feet - 8 on feet
Seated Row - 90#/8 - 90#/8 - 90#/8
Step-up - 75#/8 - 85#/8 - 85#/8 - Using Oly bar - Upped step height today!
Prone Jackknife - 15 - 15 - 15

Thanks Jane for suggesting we up the step height! I didn't take it up to bench height, but I did take it up today!!

I can't believe I'll do my last B workout this week and then the AMRAP sessions. Just printed out everything for Stage 2! WOW! That B workout in stage 2 looks like it will kick my butt!