Annie gets her guns...with NROLW

[prof41]

Finally decided to…errrr…bite the bullet and start a log on this forum. I’ve been doing NROLW since Jan 7th and have been hanging around that forum for awhile.

I’m 43, live in Quebec City, Canada and have been lifting on and off for about 5 years. Lost a lot of weight a few years ago (close to 100lbs) and have maintained since then by lifting weights and keeping fairly active. I’m convinced that I would’ve gained the weight back without strength training.

Am enjoying the program immensely…it’s damn hard though .

Nutrition wise, I am following the program using maintenance levels according to the formula in the book and mostly trying to get the correct macros (40/30/30) Getting 30% protein is still a bit of challenge and I have to work at it. Thank God for protein shakes….would have a heck of a time without them.

My stats.

Height 5’6’’
Weight 150lbs
Shoulders 40’’
Bicep: 11.75’’
Chest: 35.5’’
Ribcage: 31.75’’
Waist: 29.25’’
Hips: 38.25
Thigh 22’’

I was keeping my measurement on a website that has since died (grrrrrrr) and I also changed from a regular measurement tape to a myotape (great little gadget I heard about from the ladies on this forum)

They did not change dramatically since beginning the program, but they have gone down!!

As for BF%, I checked out different calculators on the net and will track four numbers to see if they go down.
Healcentral.com: 24%
Active.com: 31%
Scientificpsychic.com: 26.30%
Bmi-calculator.net: 31.48%

Goal is to lose BF, gain muscle, get buff

As for cardio I’m doing the prescribed intervals in the book and not much else. I’ve never been a cardioqueen, but have done the classes and all that before.

Doing w/o B3 of Stage 2 tonight, will post the weights later on.

[prof41]

Stage 2, b3

Wide grip dl from box
2 x 10 @ 75lbs
BSS
2 x 10 @ 15lbs
underhand grip lat pulldown
2 x 10 @ 95lbs
R lunge on box w/forward reach
2 x 10 @ 15lbs
db prone cuban snatch
1 x 10 @8 lbs
1 x 10 @ 10lbs
swissball crunch
2 x 10 arms overhead
reverse crunch
2 x 10 bw
lateral flexion
2 x 10
prone cobra
2 x 60 sec

no intervals tonite, tomorrow instead

[MuscleMom23]

Ahhh you have been hiding on us! Congrats on the log!

[stingo]

I just had to say - great log title. Looks like NROL4W has been serving you well.

[prof41]

Thanks Kelly, thanks Tom...

Took me that long to find a title for my log ah....the pressure.

[prof41]

Well did intervals tonight

2 min at 3mph
1 min at 7mph
20 minutes total, then my cat wanted to jump on the treadmill so I stopped the darn thing.

I should log my intervals in KM like my treadmill shows... 11.3 km looks so much better than 7mph

I don't feel to pukey during this and am wondering if I'm pushing myself hard enough...tried 8mph thought I would fall off, so backed it down....

I have NEVER been a cardio queen, nor a runner

Food for the day:

1762 cal
29% protein
44% carbs
27% fat

within range.

[_CQ]

Originally Posted by prof41

Stage 2, b3

underhand grip lat pulldown
2 x 10 @ 95lbs

no intervals tonite, tomorrow instead

Woah incredible! You must have a really strong back/trapezius. I tried to do 70 lbs yesterday at the lat and couldn't finish the last 3 reps in the second set--I was baring my teeth like an animal and my arms were shaking.

[prof41]

Originally Posted by _CQ

Woah incredible! You must have a really strong back/trapezius. I tried to do 70 lbs yesterday at the lat and couldn't finish the last 3 reps in the second set--I was baring my teeth like an animal and my arms were shaking.

Thanks CQ.....did you check out weights on legs though....wimpy, wimpy, wimpy

I think I've always trained my upper body more, hence the better weights....I really need to focus on lower body work outs which I HATE....

[prof41]

Friday night had a fabulous dinner with friends at a fabulous restaurant in Quebec City, ate fabulous food and drank fabulous wine. The only thing not fabulous I'm sure was the calories It was worth it though!!

Knowing ahead of time that I was going out Friday night I played the ostrich and did not track calories.

Saturday was a hectic day and I didn’t track either, but I know I was waaaay below the limit. By Saturday night I had a raging headache and the disposition of a bear.

Anyways, today back on track with good calorie and macro range

1993 cals
30% protein
39% carbs
30% fat


Did my last w/o a of Stage 2 today.

Front squat w/push press
2 x 10 @ 40lbs using ez curl bar

Step up
2 x 10 @ 10lbs.
I’ve been all over the place with this exercise. I went up and down on the height of the bench and on the weights. So know I’ve been using an exercise bench with lower weights and hope I’ll be able to pull the weights up as I go along.

Dumbbell one point row.
2 x 10@ 20lbs

Static lunge, foot elevated
2 x 10 @ 15lbs

Push up
2 x 10 on the floor. I could make these harder, but am lazy

Plank
1 @ 60 secs
1 @ 40 secs and finished with 20 sec.

I swear I get worse with these as I go along. I could do 2 full 60 sec reps at the beginning; now I can’t seem get thru them.

Cable horizontal wood chose (modified)
2 x 10 @ 20 lbs


So one more w/o left in Stage 2. I'm still considering if I will break for a week before beginning Stage 3......

[Fit4Him]

Congrats on losing 100#! That's an amazing feat!


Looking forward to following along! I just started NROLW myself.

[nutbar]

Just popping in to say hi! I'm having an rest (a.k.a. LAZY) day today so am checking out some new logs.

[Littlemermaidklb]

I love the name of your log!!! I played Annie in that show a long time ago in a school play, hehe ahh memories. Anyway, great job on your workouts! We're at just about the same spot stage-wise. I just did the first 2 workotus of stage 3. It's fun but hard :-)

[prof41]

Originally Posted by nutbar

Just popping in to say hi! I'm having an rest (a.k.a. LAZY) day today so am checking out some new logs.

Hey Diane

Thanks for popping in to my log. Although I'm not sure I ever posted in yours I am a fan, and have a chuckle everytime I read it.

You are definately a character

[prof41]

Originally Posted by Littlemermaidklb

I love the name of your log!!! I played Annie in that show a long time ago in a school play, hehe ahh memories. Anyway, great job on your workouts! We're at just about the same spot stage-wise. I just did the first 2 workotus of stage 3. It's fun but hard :-)

Hey thanks....
I have one last w/o on stage 2...and I should be doing tonight, but am feeling a tad lazy. I think I'll wait till tomorrow.

Have been looking forward to Stage 3, but from reading recent logs, I think I may regret that statement

[prof41]

OK, made it thru my last Stage 2 w/o. I now know what I have to look forward to in Stage 3….the leg matrix…eeeeech…..I haven’t decided if I’m breaking for a week before starting Stage 3. I took a bit longer to get thru Stage 2, so I’m tempted to start right away…don’t know yet

Wide Grip deadlift from box
2 x 10 @ 85 lbs

BSS
1 x 10 @ 15 lbs
1 x 10@ 20 lbs

Underhand lat pulldown
1 x 10 @ 100lbs
1 x 9 @ 100lbs

WOOT (happy bout this one)

Reverse lung /forward reach
1 x 10 @ 15lbs
8 x 10 @ 15 lbs

I lowered the step on this and it seems to make it harder, for me anyway.

Dumbell prone Cuban snatch
2 x 10 @ 10lbs

Ab work done also and hip flexs…I don’t get these hip things though….

Intervals….conked out after 10 min.
2 min at 3mph
1 min at 7 mph

Whether I break between the stages or not, I know I’ll keep up the intervals.

Foods been OK, keeping the protein up, that’s what I’m concentrating on the most. Weights not going down, but the inches seem to be creeping off slooowly.

I like the program, and realize that in the past I stayed way too long with the same sets/reps/weights etc. I would become comfortable and not damn hard. I’m constantly struggling with this program, sweating, and cursing. But I’m realizing that this is a good thing. It’s demanding but rewarding at the same time.

[kfisherx]

First of all I LOVE the title of this log. I have been admiring it for some time.

I am loving your rendition of the workouts and how they are affecting your workout life. I am currently watching the NROL and NROLW people going through the book and deciding which one I like more. It is a blast to read logs like this and get your insights.