Frog's Log

[frogguruami]

Well I figure it is my turn to start a log. I post my log on my blog but it is hard to get feed back when no one reads it! LOL So I will post it here as well.

As of today I am in Stage 1 of NRoL4W. Today will be Workout B2. I also do some 5K training, although it isn't hard core training since I just started running.

So, here it is, My Training Log!

[ledove]

Welcome to logging here and to NROLFW

I agree, the feedback and encouragement here is great when you post your log.

(I suppose you could always post updates here to tell us that there's something to see in your blog. ??)

[frogguruami]

Originally Posted by ledove

(I suppose you could always post updates here to tell us that there's something to see in your blog. ??)

Nah, I'll just type it there first and then C&P. It's easier for everyone else that way!!

[frogguruami]

Here is today's workout:

Deadlift - 2X15 @ 38lbs.
I just got a barbell set and it has made deadlifts so much easier (form wise) than with dumbbells. I can definitely lift heavier next time. I was being conservative since I was having so many form problems before. Getting a barbell seems to have solved that problem. I will start with another 10lbs next time and go from there.

Shoulder Press - 1X8 @15lbs and 1X10 @12lbs.
These things are not my friend! I get fatigued so quickly doing them and then as soon as I stop I feel like I could do 5 more. I don't know if I should take a short break in the middle of each set and then finish up the set or if I should just drop weight.

Pullover - 2X15@17lbs
This was definitely my max weight on this and I will not be increasing it next time! I did it, but just barely.

Lunge - 1X15@BW and 1X8@BW
Lunges are evil and I hate them. Plain and simple. I also suck at them HOWEVER today was tons better than before and I can totally tell that my strength is increasing. I might even start using weights pretty soon!

Swiss Ball Crunch - 1X10@10lbs on chest, 1X10@15lbs on chest
Next time I will start doing these with weights overhead instead of on my chest.

Food so far today:
I had a major carb craving when I got up this morning so breakfast consisted of

Scooter Cereal (3g), soymilk (6g) and baked oatmeal (6g)

My immersion blender broke so there is no protein shake in the cards today for PWO so I will have protein bar instead (20g) and a shake for my afternoon snack.

Lunch consisted of a PB&J sandwich(15g) and a banana (1g)

Snack - 2.5oz roast (28g), whole wheat roll (6g)

Snack - protein shake (14g) with soy milk (6g) and blueberries (1g)

Dinner - Chili (19g) (Total = 125g)

I will probably have a snack tonight. I have some errands to run and then I will probably go running depending on how cold it is.

[frogguruami]

NRoL4W Stage 1 workout A3

Squat 1X12 w/ 30lbs, 1X12 w/ 45lbs.

Push ups 1X12 @ 45 degrees, 1X11 @ 45 degrees (no improvement from last time)

Bent Row 2X12 w/ 58 lbs. (very challenging weight, will stick with that next time)

Step up1X12 w/ 30lbs., 1X12 w/ 45lbs. (I need to find a step in between the step and the bench, I am not getting good range of motion but I am not strong enough for the bench yet.)

Prone Jackknife 2X10 with ball at the knees (I will focus on moving the ball closer to my toes as the stage progresses.)

This session kicked my butt. My rest time in between sets was longer than it should have been and I got sick to my stomache towards the end. I think I need to wait longer between eating and working out.

[frogguruami]

Today did not have a good start. I started having an asthma attack at around 3 am so I got NO sleep. I was finally able to sleep at about 6 and the boys let me sleep until 10am. (It is so nice having self sufficient children. And not having to get up to take them to school helps too!)

I started my day with a banana and a protein bar. Not exactly a breakfast of champions but considering all I wanted to do was sit on the sofa and eat nothing it could have been worse!

I decided I was in no mood to workout since I seem to have the cough of a 4 pack a day smoker but as I was getting dressed I had an attack of guilt and put workout clothes on instead. I am really glad I did. My workout was the only time so far today I could actually breathe. Go figure!

So here is what I did. Today was a good day!

Deadlift 1X12 @ 68lbs, 1X12 @ 78lbs (OMG does that actually say 78lbs!!! - I actually just had to walk back over tot he barbell and recount the weights. That ACTUALLY says 78lbs. I never would have believed a month ago I would be able to left 78lbs.)

Shoulder Press 1X12 @ 12lbs, 1X10 @ 12lbs (My shoulders have always been a weak spot for me due to various injuries. I wonder if I will ever have good strength in them??)

Pullover 2X12@ 17lbs (I think I have finally figured out how to keep my shoulder from locking up on this one so I will actually be able to increase my weight a bit. )

Lunge 1X12 w/ BW, 1X10 w/ BW (Have I mentioned previously how much I hate lunges?? Just in case, let me reiterate... LUNGES . #$%^& . SUCK!)

Swiss Ball Crunch 2X12 w/ 5lbs over head

Now that I am done my cough is back but my lungs are open enough now that my inhaler might actually help now!

Todays Food Log:

Breakfast - Banana and Protein Bar (20g)

PWO - Spoy Protein powder (25g) with blueberries (1g) and soy milk (6g)

Lunch - Tuna (45.5g), 2 slices whole wheat bread (6g)

Dinner - Ramen Noodles, turnip root and tropical fruit salad.

My "asthma attack" is not an asthma attack. I officially have the plague! LOL I statred running a fever after lunch and it got progressively worse from then on. Which explains the crappy dinner I had.

Spark People says my macros were 242g carb (55%), 24g fat (17%), 124g protein (28%). Not too bad considering. My calories were only 1700 though.

[frogguruami]

See Blog

[frogguruami]

See blog

[frogguruami]

I have been posting on my blog daily but I keep forgetting to post it here.

[frogguruami]

Puke...

That is what I feel like doing right now. People actually do HIIT after NROL FLI??? I mean, as much fun as puking after the second set of crunches seemed (and puking seemed WAY more fun than doing another round of lunges and crunches), cleaning up the puke out of the carpet afterwards did not seem fun!

Here is my first NROL FLI log:


Workout A1


Squat - 1X10 @ 74lbs, 1X13 @ 54lbs, 1X12 @ 54lbs
Going up to 15 reps really killed the amount of weight I could lift.

Bent Row - 1X15 @ 58lbs, 1X14 @ 58lbs, 1X10 @ 58lbs.
15 rep sets hurt me here to bu not as bad as squats.

Supine Hip Extension - 3X15
I need to go back and review this exercise.

Dumbbell Push Press - 1X10 @ 15e, 1X15 @ 12e, 1X13 @ 12e

Static Lunge -2X10 w/ BW

Crunch - 2X15

[Bytsi]

What made you decide to switch to FL1 instead of going on to NROL4W Phase 2? I've thought about it, but I'm going to stick with NROL4W when I finish Phase 1 (next week)... Just curious!

[frogguruami]

Originally Posted by Bytsi

What made you decide to switch to FL1 instead of going on to NROL4W Phase 2?

I have decided that I need to focus on fat loss before strength. I know that building muscle, in turns, helps boost metabolism but because of the amount of fat I have to lose I felt that going with a program designed specifically for that would yield better results at this point and time.

After reading both books, NROL just felt like the better choice.

[Silly Sally]

I think I need to check NROL out. Keep posting, I'd like to know how FL1 is working for you.
Thanks.

[frogguruami]

From my blog

This workout was supposed to be done on Saturday but I could barely walk from the Lunge (evil things!) that I did on Thursday. Sunday was a no go as well. Not only was it Drake's birthday, we had church and I was in charge of refreshments and then that evening I had an "appointment" to get my hair done. So here I am on Monday...

Workout:

Deadlift - I was happy to maintain my weight from the last stage even though I went up in reps!
3X15 @ 98lbs

DB Incline Bench Press - I love this exercise. Most upper body exercises I only feel in one muscle or I am limited in weight due to a very weak area. This was not the case for this exercise. I felt it in multiple areas and was able to do a higher weight than I expected.
1X15 @ 12lbs, 2X15 @ 15lbs

Bulgarian Split Squat - The not so evil but still down right dastardly cousin of the lunge. I was very happy that I was able to do a relatively decent set of these in okay form without any pulling or shooting pains (always a plus!).
1X13 w/ BW, 2X10 w/ BW

Negative Chin ups - I tried to use this as the substitute for the lat pulldowns. I quickly realized that I would be going back to pullovers. I managed to do one set that consisted of me, very ungracefully, slowing my rapid decent to the ground!

Pullovers - So negative chin ups were a no go, back to pullovers. Again, I was happy to see that I did not have to lower weights from the last stage despite the increase in reps.
2X15 @ 20lbs

I seem to be starting a trend that I need to stop. I have not been able to finish the last set on the last super set for weeks now. I don't know if it is mental or if I am just physically exhausted. Well, I know I am physically exhausted. Maybe it is a bit of both. Perhaps my brain just needs to push me to finish the last set regardless of how tired my body is. I am afraid that will lead to me doing something stupid though! LOL

Romanian Deadlift - My first set of this was fine but the second set had abysmal form so I will lower the weight next time.
2X15 @ 78lbs

Swiss Ball Lateral Roll - I didn't find the "roll" part of this hard but my neck got really tired and I had a hard time holding my head and body in proper alignment. The second set sucked.
2X15

[frogguruami]

From my blog

No puking today! My shoulder has been bothering me lately. I have a bone spur in it and every since increasing the amount of weight I am lifting if has gotten progressively worse. Right now it is a dull ache until I turn it in a direction it doesn't like. Then, well...let's just say my kids are learning a few new "sentence enhancers"! (sorry for the Sponge Bob reference)

Today's workout:

Squats - I tried these with the barbell today. I can't keep good form with the barbell in front of my body and I can't lift the barbell up over my head to get it on my back without hurting my shoulder. I have been toying with the idea of getting rid of all weight and working on totally full squats and working my way up to jump squats. I am trying to limit the stress on my shoulder since it has been bothering me.
3X15 @ 48lbs

Bent Row - This does not hurt my shoulder thankfully.
3X15 @ 48lbs

Supine Hip Extension - I can't keep my feet perpendicular to the ball. Hopefully someone will be able to help me figure out where my imbalance is so I can address it.
3X15

DB push press - I really like this exercise and so far I can feel it in my shoulder but it doesn't hurt.
3X15 @ 12e

Static Lunge - Have I ever mentioned that these things are evil? No? Then let me go on record right now. THESE THINGS ARE EVIL AND I HATE THEM!
2X10 w/ BW

Swiss Ball Crunch
2X15

Lying Leg Raise - I have added these to help strengthen my hip flexors. Right now I can only do 5 reps.
2X5

I am going to try to get out today and do some HIIT. I was supposed to do it yesterday but it didn't happen. I can not do it right after I lift. Well not without passing out, and I simply do not trust my children enough to risk it! LOL