No No Nanette

[Nanette]

Good Morning Everyone! I did my frist NROLFW work out last night. I had initially planned on starting Monday night, but of course one of the kiddos turned up sick. So instead of MWF this week it looks like T,TH and we'll see what the weekend brings.

Stats are
27
5'3"
154.5lbs
Neck 13"
R Bicep 13.5"
R Forearm 10."
Chest 37.75"
Waist 32.5"
Hips 40.75"
R Thigh 25"
R Calf 13.75"


Since just before the holidays last year I have been making some changes in my food choices, and have since succeeded in cutting out smoking, soda, and fast food. I have been logging my eats since the first of the year in fitday pc. Really trying to focus on my macros. Increasing daily activity as well.

I have many horrible diseases/conditions that run in my family and want to get healthier now to decrease the likelyhood of following in my families footsteps. I have a desire to increase my strength and be able to see it in my body.

I started out the year weighing 165lbs, so just these simple changes have already started to take effect. I can't wait to see the changes I know will be coming with these workouts!

3/4/08 Stage 1 Workout A1
Squat 2X15X45 - will likely be staying at this for a while because form needs work
Push-up 2X15X BW @45degrees Could go lower next time.
Seated Row 1X15X30; 1X15X35
Step-up 2X15eX5e WOW!
Jackknife 1X12; 1X10 Double WOW!

I was surprised I wasn't more wiped out immediately after finishing the work out, but within 20 minutes different muscle groups started shaking. Can feel each exercise this morning, but not so much I don't want to do it again, which is great!!

Hubby also did his first Break-In work out for NROL, don't know if he'll get on the site and start a log or not, but it was great having him there to coach on form for squats and to stand by in case of injury while doing those jackknifes!

Hubby did mention while was doing squats that his knees were really bothering him, he had GREAT form. Everything I have read on here to do and watch for, he did it!

Hopefully, will have some pictures to put up this weekend.

[AnnetteW]

Saying hi from another KC gal. Where are you working out?

[Nanette]

Hi Annette! Funny I never noticed you were from KC as well. I did however, notice the similarity in our names... lol

Right now I am working out at Lifetime Fitness. I used to work there and my kids 8 and 3 LOVE their child center, which makes going and getting my w/o done much more probable. What about you?

[GinnyLou]

Welcome and congrats for getting that 1st workout under your belt. I think it's too cool that you and DH worked out, together.

[MuscleMom23]

Hi Nanette! I chuckled at your log name LOL!
So cool hubby is doing this with you. I am still trying to coax mine to. Unfortunately when he starts he'll be buff *snap*. It will take me YEARS!!

[Nanette]

Was pretty sore for the last couple of days. Had planned on doing workout B1 yesterday, and thought to give myself an extra day of recovery. I don't want to push myself too hard initially and give up. Hoping if I ease my way into the workouts my body will adjust better and I'll stick with it.

Hubby and I are heading to the gym tonight to do our B workouts. We purchased the NROL book for him finally, of course I'm reading it first.

I'll post again later to let you know how it went!

[RacerBill]

Hey, more neighbors! Excellent! Welcome!

Nice job, Nanette, in making some positive changes in your life. It's always great to see that.

[Nanette]

Spent Friday night in the gym doing workout B1.

Deadlift 2X15X45
DB Shoulder Press 2X15X10e
WG Lat Pull 1X15X60, 1X60X13
Lunge 1X15@10e, 1X15XBW Cramp in left glute
SB Crunch 2X15XBW


Not as sore as I was after the first workout. DH and I are heading to the gym this morning to meet with a PT for an assessment of body comp.

Nanette

[gregl515]

Welcome!

[Nanette]

Been a bit since I posted.

Workout A2
Squat 2X15X45
Push-up 2X15XBW @ 30degrees
Row 2x15x40
Step-up 2X15X5e
Jackknife 12Xbw 10Xbw

B2
Deadlift 2X15X45
DB Shoulder Press 2X15X10e
Lat Pull 2X15X50 used a different machine then last time
Lunge 2X15X10e
SB Crunch 2X15XBW

A3 didn't have my sheet to remind me to switch to 12 reps
Squat 2X15X45
Push-up 2X15Xbw @ 30degrees
Row 2X15X60
Step-up 2X15X7.5e
Jackknife 2X15Xbw

Trying to get into a routine. DH is still plugging away with me. He has three more workouts and then he moves on to Fat-loss1. He's a bit apprehensive as there are some moves on that routine he hasn't done before. He's really doing great though!

[Nanette]

Workout A3

Deadlift 2X12X55
DB Shoulder Press 2X12X12.5e
LatPull 12X60, 12X70
Lunge 2X12X12.5e
SB Crunch 2X15XBW+12.5

Then did 20min of HIIT!!

[MuscleMom23]

There you are! I see red! Good job!

[Nanette]

Workout A4

Squat 12X45; 12X55
Push-up 2X12X BW on the floor!! Woot!
Row 2X12X70
Step-up 2X12X 12.5e
Jackknife 2X15XBW

Then I did 25 minutes HIIT, and stretched. Then DH decided he wanted to play some racquetball!!

[Nanette]

Workout B4
Deadlift 2X12X65
DB Sh Press 2X12X15e
Lat Pull 2X12X70
Lunge 2X12X15e
SB Crunch 2X15X BW+15

Then played racquetball with dh and ds1.

[Nanette]

Workout A5
Squat 2X10X65 1X10X45 Think I am going back down because my ROM is much better at that weight now.

Push-up 2X10XBW
Row 2X10X80
Step-up 2X10X 17.5e
Jackknife 2X15XBW

[Nanette]

Work out B5

Deadlift 10X75; 2X10X85
DB Shoulder Press 2X10X 17.5; 10X15
Lat Pull 2X10X70; 10X60
Lunge 10X35;2X10X45 using a curling bar across shoulders
SB Crunch 3X20X BW+20

HIIT 20 minutes

[Susan4]

Hello from a fellow ex-smoker Missourian (are you on the MO side?). Stupid little nicorettes still dog my steps though

I see triple digit deads in your near future!!

[Nanette]

Hi Susan!! I live on the KS side, work on the MO side. I hope you're right about those deads. The last two w/o I've had great form as well, so maybe it will be soon!

[Nanette]

On Tuesday I did HIIT on the row machine for 30 minutes and followed that up with 20 minutes on the treadmill to relax my legs from the row machine. What a workout!!!

Last night...

Workout A6
Squat 2X10X45; 1X10X55 Getting much better ROM
Push-up 3X10 on the floor
Row 3X10X80
Step-up 3X10X17.5e
Jackknife 3X10X15

Then an hour of non competative racquetball.

Update on progress

Stats are
3/5/08........................ ......... 4/9/08
27............................ ........... 28
5'3".............................. ....... 5'3"
154.5lbs .............................. .150lbs
Neck 13" .............................. 12.75"
R Bicep 13.5" .........................13.5"
R Forearm 10." ......................10"
Chest 37.75" .........................37"
Waist 32.5" ..........................32"
Hips 40.75" ...........................40"
R Thigh 25" ...........................25"
R Calf 13.75" .......................13.5"