Rblackburn's NROL4W Training Log

[rblackburn]

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]

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]

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

[LisaS]

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]

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]

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]

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]

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

[rblackburn]

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]

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

[missjane]

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

[rblackburn]

It's a 12" step...

[missjane]

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

[rblackburn]

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]

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

[rblackburn]

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

[missjane]

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]

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!

[fengshway]

robin, I had no idea that you lost 160 pounds that is fantastic!!!

[rblackburn]

Thanks! Losing the weight is definitely one of my proudest accomplishments!

I'm off to the Y to teach a spin class and then do my first workout of Stage 2! I'm very excited to get started!

[rblackburn]

Wow! Been a few days since I've updated my training log...so here it is:

I finished the last Stage 1 workout:

Workout 8B - Stage 1
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) 15#/15 - 15#/15 -15#/15

And started Stage 2:

Workout 1A - Stage 2
Front Squat/Push Press - 45#/10 - 45#/10
Step-Up (about 16" step) 85#/10 - 95#/10 (Oly Bar)
Dumbbell One Pt. Row - 15#/10 - 15#/10 - WOW! What a challenge to my sense of balance! I love this exercise because it takes so much concentration on my part!
Static Lunge - 25#/10 - 25#/10 - Holding 25# dumbbells
Push-ups - 10/10 - 10/10 - On toes
Plank - 60 seconds - 60 seconds
Cable Hor. Woodchop - 50#/10 - 50#/10

Workout 1B - Stage 2
Wide Grip Deadlift from Box - 85#/10 - 85#/10
Bulgarian Split Squat - 25#/10 - 25#/10 - 25# plate
Underhand Lat Pulldown - 75#/10 - 75#/10
Rev. Lunge From Box - 15#/10 - 15#/10 - Dumbbells
DB Prone Cuban Snatch - 10#/10 - 10#/10 - Dumbbells - This one drives me crazy! In a good way!
Swiss Ball Crunch - 15#/10 - 15#/10 - Long Lever
Reverse Crunch (incline bench) - 10/10 - 10/10
Lateral Flexion - 10/10 - 10/10
Prone Cobra - 60 sec. - 60 sec.
Interval Session - 2 min walk (4.3 mi/hr) - 1 min. run (8.3 mi./hr) for 15 minutes

So far...I love the challenge of stage 2! Love it!

[rilos]

Just stopping in to say hi to a fellow Wisconsinite! I'm not too far from you in Madison. Keep up the good work.

[rblackburn]

Workout 2A - Stage 2
Front Squat/Push Press - 45#/10 - 45#/10
Step-Up (about 16" step) 95#/10 - 95#/10 (Oly Bar)
Dumbbell One Pt. Row - 15#/10 - 15#/10 - Ugh! Balance! Balance! Where are you Balance?
Static Lunge - 25#/10 - 25#/10 - Holding 25# dumbbells
Push-ups - 10/10 - 10/10 - On toes
Plank - 60 seconds - 60 seconds
Cable Hor. Woodchop - 50#/10 - 50#/10

I was feeling tired today and really struggled through this workout, but I got it done. It was one of those days where I just wanted to get it over with and get out of there and, of course, there was this chatty guy...who felt the need to talk to me during my entire workout...UGH! I have enough trouble with one point rows without having to carry on a conversation!!

Hi Rilos!! Nice to see another Wisconsinite on the boards!

[rblackburn]

Workout 2B - Stage 2
Wide Grip Deadlift from Box - 85#/10 - 85#/10
Bulgarian Split Squat - 25#/10 - 25#/10 - 25# plate
Underhand Lat Pulldown - 75#/10 - 80#/10
Rev. Lunge From Box - 15#/10 - 15#/10 - Dumbbells
DB Prone Cuban Snatch - 10#/10 - 10#/10 - Dumbbells
Swiss Ball Crunch - 15#/10 - 15#/10 - Long Lever
Reverse Crunch (incline bench) - 10/10 - 10/10
Lateral Flexion - 10/10 - 10/10
Prone Cobra - 60 sec. - 60 sec.
Interval Session - 2 min walk (4.3 mi/hr) - 1 min. run (8.4 mi./hr) for 15 minutes

Workout 3A - Stage 2
Front Squat/Push Press - 45#/10 - 50#/10
Step-Up (about 16" step) 95#/10 - 95#/10 (Oly Bar)
Dumbbell One Pt. Row - 15#/10 - 15#/10
Static Lunge - 25#/10 - 25#/10 - dumbbells
Push-ups - 10/10 - 10/10 - On toes
Plank - 60 seconds - 60 seconds
Cable Hor. Woodchop - 50#/10 - 50#/10

Just getting caught up on posting my training logs. Tonight is Workout 3B - hoping to get through Stage 2 before we leave on vacation next week.

I finally saw a shift on the scale this week - in the downward direction. It was good to see. I can see changes in my body - but I'm still driven by the scale. I can also note changes in my metabolism as I am eating more (higher quality foods) and losing weight.

Anyways...that's my brief update!!