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.
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.
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
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.
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....
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.
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 :-)
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
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.
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.
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.
Thank you so much.
Funny I was just posting in your log as well.
I'm a fan of yours and am amazed by the hard work you put it.
Recently you were wondering about NROLW and fat loss (on another log I beleive) thinking it might not be the most suited for, let say weight loss.
Hi Annie! Love your log title. I'm right with you finishing stage 2 today. I think I'm going to no lifting and then pick it up on monday. Since the stage was so short for me, I hate to take a whole week off so soon after my stage one break.
Good luck with those leg matrixes when you start up again. They've got me freaked, LOL.
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.
Exactly how I feel! I love, love, love and hate, hate, hate that I don't have time to become "good" at anything before moving on to the next set of tortures.
The matrix is fun, by the way! Painful and difficult as can be but fun if you're the type to welcome a challenge.
Well I didn’t think I’d break between Stage 2 & 3, but seems as life has taken matters into its own hands.
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What with Easter holidays, it’s now about 5 days since I trained.
Spent Easter away from home eating out at friends, parents and in-laws. I had therefore little control of what I ate for 3 days. I am not kidding myself however, I could have made better choices, eaten less, etc. Boy did I pay for it though; by Monday night I was bloated, stuffed and generally felt like crap. I find that the cleaner I eat normally, the more hellish I feel when I don’t. My body’s way of rebelling against junk I suppose.
Anyway I wanted to seriously get to Stage 3 last night, and sheer laziness kept me glued to the couch.
So hopefully I can get my ass in gear and train tonight.
Yup - I had a string of days (3 or 4) where I ate off plan stuff and didn't get to the gym. The Monday back wasn't pretty. Keep fighting the good fight.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Spent Easter away from home eating out at friends, parents and in-laws. I had therefore little control of what I ate for 3 days. I am not kidding myself however, I could have made better choices, eaten less, etc. Boy did I pay for it though; by Monday night I was bloated, stuffed and generally felt like crap. I find that the cleaner I eat normally, the more hellish I feel when I don’t. My body’s way of rebelling against junk I suppose.
I so feel you on this - a holiday always wreaks havoc on my diet and food choices. At least you notice the difference - proof that a clean diet makes you feel better and stronger. I never used to notice a difference when I ate crap all the time, but that's because I ate crap all the time.
Stage 3, W/O A – 1 of 4fficeffice" /> One arm db snatch
6 x 10lbs
6 x 15lbs
6 x 20lbs
Obviously I underestimated the weights on this. I like this one, it’s pretty cool. I could probably go higher, but will wait to make sure I have the motion under control and don’t smack myself upside the head. DB single leg RDL
3 x 6 @ 15lbs
I could go higher on this but was getting twinges in my lower back. I seem to have this recurring sciatic nerve issue. Will wait to see what happens…. DD bent over row
3 x 6 at 50lbs.
This was too easy, needs to go up. DB single arm OH squat
2 x 6 @ 5 & 10lbs
1 x 6 @ 7 & 12lbs
Weird exercise Incline bench press
3 x 6 @ 20lbs
Way to easy….need to get heavier db’s (woo hoo) Planks
1 x 60 sec
1 x 40 sec
1 x 50 sec
Reverse wood chop (substitute with weight, no pulley)
3 x 6 @ ffice:smarttags" />15 lbs BW matrix
4 :16
Rest
3 :23
I was dreading the matrix, and I was NOT wrong. It hurt!!! My legs were seriously shaking climbing the stairs from the basement afterward.
I don’t think the first time is correct…my toes kept cramping….I had to stop to put on shoes, and I was afraid I would jump on my cat….she likes to watch me exercise for some strange reason. She lies on the floor, on her back almost underneath my feet and looks at me like I am a fool!!!!
Aside from the matrix, I found this w/o easier than any of the others. Maybe my weights are too low, but it seems less challenging metabolically….
I’m having big issues with the planks though….I swear to God I am getting worse at these. I think it’s my lower back again. I can feel all this clicking going on down there, and then poof it just won’t hold me anymore….
I realize that I have gained major strength particularly in my upper body. I still struggle with the lower body exercises. It’s getting better, but it’s harder to see, and feel for some reason….
All in all glad to have gotten back on track, feel better as usual when I w/o, and hopefully will get rid of the remaining bloat from Easter.
Thank you so much.
Funny I was just posting in your log as well.
I'm a fan of yours and am amazed by the hard work you put it.
Recently you were wondering about NROLW and fat loss (on another log I beleive) thinking it might not be the most suited for, let say weight loss.
I'm curious....can you elaborate on this one....
Thanks for the kudos and right back at ya.
I am seeing more of a trend then not of people gaining strength and little bits of body comp changes but am not seeing a lot of people yet who have had real significant loss on this program. When I started with my trainer he knocked 15lbs of fat off me in a month and a half. I just am not seeing that sort of thing happening with this program. I think it is more designed for gaining strength than for just fat loss and the fat loss that happens is more of a side goal.
Annie gets her guns...with NROLW
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