Operation Look Like A Goddess

[ledove]

Too late to join the women's challenge, but never too late to challenge myself I'm already a few weeks in to NROLFW, so I'm going to catch up my posts.

Starting Stats:
Age: 27
Height: 5'2"
Starting Weight: 132.0 lbs
Starting Body Fat %: 27%
Waist: 28"
Hips: 39"

I've been tracking on SparkPeople for a few months now, so I know those stats, but that's it. And no pictures. I'll see about scavenging a camera at some point..

Me, previous: I played sports all through high school and college and was always in shape. In college I started tae kwon do. Right after getting my black belt, I dislocated my elbow and never really got back in shape after that. Now I'm going to. Oh, and I've been lifting for a few months already, but not with any real plan. So, having a plan is good.

[Cynic]

Good luck.

[ledove]

My calculations from NROLFW are 2200 calories, workout, and 1900 calories, non-workout. Believe me, you don't have to force me to eat more Wohoo!

Stage 1, A1

Squats: 1x15xbw, 1x15x20lbs
Pushups: 2x15 (knuckles)
Bent-over Rows: 2x15x20lbs (sub for Seated Rows)
Step Ups: 1x15xbw, 1x15x10 lbs each
Incline Reverse Crunch: 2x8xbw (sub for Prone Jackknives)

Notes: felt like I was going to throw up or pass out afterward

Nutrition: 2157 calories; 15.5% fat, 47.9% carbs, 36.6% protein

Next day: SORE! Hamstrings and abs
1922 cal; 17.3% fat, 44.7% carbs, 37.9% protein

Stage 1, B1

Deadlifts: 1x15x30 lbs, 1x15x20 lbs
DB Shoulder Press: 2x15x10 lbs each
Pullover: 2x15x10 lbs (sub for Lat Pulldown)
Lunge: 2x15x5 lbs each
Crunch: 1x8xbw, 1x8x10 lbs

Notes: dizzy during workout; nauseated most of the day

Nutrition: 2211 cals; 15.4% fat, 48% carbs, 36.7% protein

Next day: 1972 cals; 20.5%, 46.7%, 32.8% protein

Stage 1, A2

Squats: 2x15x20 lbs
Pushups: 2x15 (knuckles)
Bent-over Rows: 2x15x25 lbs (sub for Seated Rows)
Step Ups: 2x15x10 lbs each
Crunch: 2x8x10 lbs (sub for Prone Jackknives)

Nutrition: 2204 cals; 23.4% fat, 37.6% carbs, 39% protein

Weekend:
Sat: 1904 cals; 19.6% fat, 23.6% carbs, 40.8% protein
Sun: 1912 cals; 32.3%, 32.3% carbs, 35.4% protein

[ledove]

I bought a power rack with pulleys!! It had been on my list for a while, and I finally found one at Play-It-Again, on sale, so I picked it up. So, now my squats aren't limited by what I can clean. (Thanks goodness!) I also grabbed a Swiss Ball. So, onward to lifting!

Stage 1, B2

Deadlift: 2x15x30 lbs
DB Shoulder Press: 1x15x25 lbs each, 1x10x25 lbs + 1x5x30 lbs each
Wide Grip Pull Downs: 2x15x20 lbs
Lunge: 2x15x10 lbs each
Crunch: 2x8x10 lbs (long arm on Swiss Ball)

Notes: tried to eat before workout (Ezekiel bread + peanut butter); still nauseated

Nutrition: 2034 calories (missed last meal); 28.5% fat, 32.7% carbs, 38.8% protein

Next day: 1903 calories; 23.3% fat, 35.2% carbs, 41.6% protein

Stage 1, A3

Squat: 2x5x50 lbs + 2x10x20 lbs, 1x10x20 lbs (Doh! Supposed to be 2x15.)
Push Ups: 2x12 (knuckles)
Seated Rows: 2x12x30 lbs
Step Ups: 2x12x10 lbs each
Prone Jackknives: 2x10 (evilness)

Nutrition: 2504 cals; 30.6% fat, 35.5% carbs, 33.9% protein

Next day: 2024 cals; 25.5%, 36.6% carbs, 37.9% protein

Stage 1, B3

Deadlifts: 2x12x40 lbs (tried rack pulls, to get height... I'm too short:P)
DB Shoulder Press: 2x12x25 lbs each
Wide Grip Pull Down: 2x12x30 lbs
Lunge: 2x12x10 lbs each
Crunch: 2x10x10 lbs (long arm)

Notes: couldn't get Ez + PB down; had 4 oz protein powder in water instead; not enough energy. Tae Kwon Do last night: 50 pushups, 50 bw squats, 50 crunches + hamstring cramp.

Nutrition: 2530 cals; 23.3% fat, 39.9% carbs, 36.9% protein

Weekend:
Sat: 1170 cals; 19.7% fat, 43.7% carbs, 36.6% protein
Sun: 1971 cals; 37.3% fat, 33.3% carbs, 29.4% protein

[ledove]

Stage 1, A4

Squats: 2x12x40 lbs
Push Ups: 2x12 (knuckles, toes on bench)
Seated Rows: 2x12x40 lbs
Step Ups: 2x12x12.5 lbs each
Prone Jackknives: 2x10

Notes: set both alarm clocks wrong--woke up late and had to rush

Nutrition: 2110 cals; 18.8% fat, 41.1% carbs, 40% protein

Next day: 1861 cals; 25% fat, 34.9% carbs, 40.1% protein

Stage 1, B4

Deadlifts: 2x12x50 lbs
DB Shoulder Press: 2x12x15 lbs each
Wide Grip Pulldowns: 2x12x30 lbs
Lunges: 2x12x15 lbs each
Crunches: 2x10x10 (long arm, Swiss ball)

Notes: 1 scoop protein powder before; so sleepy all day long
up: 6 am
bed: 11 pm
hungry @ 5:15 pm

Nutrition: 2303 cals; 19.8% fat, 46.1% carbs, 34.1% protein

Next day: 1994 cals; 12.6% fat, 42.3% carbs, 45% protein
Notes: sleepy all day
up: 7 am
bed: 11 pm
hungry @ 4:20 pm
TKD: heavy bag work for 50 minutes. Ow.

Stage 1, A5

Squats: 3x10x40 lbs
Pushups: 3x10 (knuckles, toes on bench)
Seated Rows: 3x10x40 lbs
Step Ups: 3x10x15 lbs each
Prone Jackknives: 3x12

Notes: up: 6 am (2 am); down: 12 am

Nutrition: 2118 cals*; 24.1% fat, 35.2% carbs, 40.7% protein
*lunch out @ Indian restaurant--couldn't find all the food in SP :P

Weekend:
Sat: 1470 cals; 16.3% fat, 40.3% carbs, 43.4% protein
(up: 9 am; nap; bed: 11 pm)
Sun: 1749 cals; 32.7% fat, 37.1%, 30.1% protein
(up: 7 am; nap; bed: 11 pm)

[ledove]

Weighed in this morning, and measured everything:

Weight: 133.8 lbs
Body Fat %: 25.1%
Waist: 29"
Hips: 39.5"
Right Bicep: 11.25"
Left Bicep: 10.75"
Chest (armpits): 33"
Chest (bust): 34.5"
Right Thigh: 23.5"
Left Thigh: 22.5"
Right Calf: 15"
Left Calf: 14.5"

First of all, that's hilarious--I never knew I was so lopsided. That amuses me very much

I use a Tanita/Ironman scale, athlete mode, to measure body fat and lean muscle mass. I forgot to put it in earlier, but the first week on NROLFW, I lost 0.8 lbs, total; lost 1.1% body fat; and gained 1 lbs of muscle. So I've gained back 1.8 lbs, total; lost 0.3 lbs of fat overall; and gained 2.8 lbs of muscle. Uh...maybe. *grumble* I just wish I knew if I could trust the scale...

Anyway, deadlifts in the morning, fun!

[NorthernWisco]

Solid work

[ledove]

Thanks for stopping by, guys

Stage 1, B5

My grip (forearms & hands) is failing Usually it doesn't hit until the lunges/step ups, but yesterday I could hardly hold on to my deadlifts. Ugh.

Deadlifts: 3×10x55 lbs (grip started failing here; kept switching alternate grips)
DB Shoulder Press: 3×10x30 lbs
Wide Grip Pulldowns: 3×10x40 lbs (grip failing here, too)
Lunges: 1×10x30 lbs, 2×10x20 lbs (grip failed after first leg; switched to lower weights to rest, then switched back on the last set. Grip failed again. But both legs got at least one set at 30 lbs.)
Crunches: 3×12x10 lbs (long arm, Swiss ball)

Notes: My deadlift form feels more like a squat, and my hamstrings don't really feel as if they're involved. I'm going to hunt for the camcorder battery and see if I can get it recorded. Bleh.
up: 6 a.m.; bed: 10 p.m.

Nutrition: 2293 cals*; 29.8% fat, 37.7% carbs, 32.5% protein
*Another buffet was involved. Note to self: no more eating all the food on the buffet! Please and thanks.

[Mahler]

Never too late.
Welcome to the training logs and good luck with NROLFW.

[kfisherx]

I see you are doing HUGE amounts of working out besides the workouts in NROL4W. I was doing that a for awhile too. You will definiately drop the bf and weight. Make sure you are eating enough and sleeping enough so you don't crash.

[missjane]

Take a look at the videos in this thread to see deadlift form:

CT workout - This Sunday

[ledove]

@Mahler: Thanks

@kfisherk: Actually, I'm usually teaching during Tae Kwon Do and not working out since there aren't enough instructors. Teaching isn't usually strenuous. The two nights listed up there were unusual and, I hope, will stay unusual since I work out the next morning. :P After last week's heavy-bag workout at TKD + squats the next morning, I was sore all weekend!

But that's possibly one extra night of hard work (or two if the Intermediates spar), which lets me have one extra PWO shake when I get home. And my protein is yummy, so I don't mind a bit.

@missjane: Thanks for the link. I've been watching those videos and others. I can't really tell what I'm doing/not doing, even though I try to concentrate on form for deadlifts and squats--which is why the weights seem so low (to me, at least). This morning, my mid to lower back is sore from yesterday's DLs (as in, sitting down all day is going to be hurt), and I know that's bad. The form seems to feel right when I do it, but my hamstrings feel nothing, and I'm just annoyed with my self because I want to lift heavier but can't (shouldn't) until I get the form right. I'll try comparing my videoed form to the ones in that thread, as soon as I get my video camera back up. The battery was misplaced during moving. :/

[ledove]

Yesterday:
Nutrition: 2022 cals; 29.5% fat, 27.9% carbs, 42.5% protein
Notes: Lower back hurt all day--right below my ribcage--a dull, aching, why-did-you-do-this-to-me pain. Desk job = no fun.
up: 6:27 am (woke up 2x during night); bed: 11 pm

Today:
Stage 1, A6

Squats: (warmups: 1x5xbw, 1x5x20, 1x5x30) 3x10x50 lbs
Pushups: 3x10 (T-pushups on knuckles = rug burn = ow!!)
Seated Rows: 3x10x45 lbs
Step Ups: 3x10x15 lbs each
Prone Jackknives: 3x12

I've cut back to 1-2 cups of coffee before 10 am, and none later in the day. But I still want a nap 2-3 hours after I workout. TKD keeps me up late two nights a week, and there's nothing I can do about that (except not go, and that's not actually an option). So I'm considering moving my workouts to after work, though then the kicker is getting myself going after a long day at work--or if I have to stay later at work. I think I tend to be a mid-afternoon/evening person anyway even though I would love to be a morning person. If I did move my workouts, I'd probably also move from MWF to THS to line up with TKD.

Alwyn's workouts + HIIT + TKD, all in one night... Yikes...

[ledove]

I nearly fell asleep at my desk on Wednesday. Had to have coffee so I was awake enough to drive home. That's no good. So, workouts are moving to THS evenings. Nothing else is changing, though. No workout this morning.

Wednesday's nutrition: 2280 cals; 31% fat, 31.6% carbs, 37.5% protein

Thursday's nutrition: 1953 cals; 18.7% fat, 44.6% carbs, 36.7% protein

Lessons learned at TKD last night:

1. Always have a pre-workout shake before class. You never know what's going to happen.
2. Always take a post-workout shake to class. You never know what's going to happen.
3. Lift harder on legs. They're still mucho wimpy.
4. Spinning kicks + lack of sleep + empty stomach = bad trip.
5. Running in circles + hardwood floors = blood blisters. Ow.

Last night, our former instructor was in town and taught our class. He ran us ragged. So I was more than glad that I'd already decided to move my workouts out of the morning. Not that I got any more sleep today: dealing with injuries kept me up past midnight.

TGIF!

[Cynic]

Originally Posted by ledove

I bought a power rack with pulleys!! It had been on my list for a while, and I finally found one at Play-It-Again, on sale, so I picked it up. So, now my squats aren't limited by what I can clean. (Thanks goodness!) I also grabbed a Swiss Ball. So, onward to lifting!

Any pictures of your rack?

[ledove]

No camera yet for before shots. Or for the workout room. (Note to self: borrow camera.)

Came home sick from work; slept. Still feeling TKD from last night. And the blisters on my big toes, bleh, I can hardly put weight on them. I'm transitioning from MWF to THS, so tonight seemed like a good idea to do my third workout of the week. Meh, maybe it wasn't...

Stage 1, B6

Deadlift: (1x5x20lb, 1x5x50lb) 2x9x70, 2x9x50*
DB Shoulder Press: 3x10x15 lb each
Wide Grip Pulldown: 3x10x45 lb
Step Ups**: left: 1x10x15 lbs each; 1x5x15, 1x5x10; 1x10x10
right: 1x5x15 lbs each, 1x5x10; 1x10x10; 1x10x15
Crunches: 3x12x10 lbs (long arm, Swiss ball)

*first x70 lb was too low on the ground--felt it in my back, right below my ribcage. Next 3 sets were raised about 6 inches; bar in middle of shins. Still felt in my back. Argh! I have the up; I can't seem to get the down: my back falls apart (upper back rounds), the weight hits my legs, and I end up squatting down and GM'ing the weight over and down. Last rep on each set I dropped the weight. And that's doing better than last time since I did start from a dead stop every rep this time and so had half a second to reposition. I want DL .

**Couldn't put weight on my toes because of the blisters, so subbed step ups for lunges. Grip failed again, which is why the sets are spazzoid.

Off to re-read everything & watch every video on DL. I'll see about a camera and the camcorder tomorrow. I want DL.

Tuesday I'll moan about squats, I'm sure. Argh.

[Cynic]

If you have doubts about your lift forms, video those and post.