RealCdn - NROL4W Training Log

[realcdn]

Originally Posted by Bluefever

So am I.

Yes, but I think you recently had a child. I'm this way because I was too proud to take a leave of absence that was offered last year when I wanted to leave the country for five months. Well, not true, I really disliked the job and would have been very unhappy going back. That's when I found out that the (lack of) education I had was an issue. So the return to college that I had considered, but decided against, suddenly became a good idea. (Moving was another option - I had offers, just too far away to commute, but I really like where I'm living at the moment.)

Oh well, if nothing else, maybe I can get my life back into order over the next three years.

[realcdn]

The morning was 2 x 30-min sessions on the treadmill and another 30 mins in the afternoon.

Food for the day:

Food: 2213 calories (28% fat, 39% carbs, 30% protein)

Breakfast: 12-grain bread, peanut butter, orange (282)
AM Snack: protein shake, almonds (276)
Lunch: beef mushroom barley soup, smoked ham, apple (414)
PM Snack: protein shake, soy nuts (246)
Dinner: chili with cheese, tostidos chips, salad w/dressing (656)
Late Snack: protein shake, fruit salad, biscotti (340)

Kind of quiet day really. I did go out and move some of the snow off the front garden, hoping to speed up the melting. Under the big pile of snow I found a few snow drops blooming and there are a few more popping up in various other areas. I went through my monthly goals and overall progress and I'm really quite happy this month. I've been eating more, however, the weight loss seems to be a little better. I was planning to do a bit of a 'progress' report here at the end of the week, since that will be 4-weeks in and halfway through Stage 1.

[MuscleMom23]

Popping in to say hi! I can't wait to see your progress!

[realcdn]

Kelly, at this stage progress will be weight and maybe measurements. The pictures I took, well, maybe when I finish the entire set I might be brave enough to post the before / after.

[realcdn]

The morning was 1 x 30-min session on the treadmill. In the afternoon I did another 30-min session on the treadmill, then after a little break, a 15-min warm-up on the treadmill, followed by:

A: Barbell Squat - 35/12, 40/12
B1: Push-up (using 45-degree) - 12, 12
B2: Bent-over Row - 40/12, 45/12
C1: Step-up - 7e/12, 10e/12
C2: Prone Jackknife - 10, 10

Followed with another 15 mins on the treadmill. Today I’m beat after this. Part of it may be because I didn’t get two sessions of the treadmill in the morning. I do love that snooze button on the alarm. I did get loaded up at Costco with lettuce, broccoli, eggs, egg whites, meat for lunch, and some very nice looking pork tenderloins. I even broke down and bought a 60-pack of Crystal Light singles as there was a $5 off coupon being handed out at the door. It’s still the one thing I think of as a guilty pleasure. I used to drink tons of diet soft drinks, which I’ve cut out. There’s still some around that I’ll probably throw in the outside fridge in the summer, but only as an occasional thing.

I don’t know what it is about this set, but I find them much more physically exhausting than the other set. I suspect it’s as simple as ending with that damn prone jackknife! I got through the first set okay, but still couldn’t finish the second one without falling off. Although I did get to 7 reps before it happened. Hmm, and next Monday it will go to three sets of 12…. yikes. I'm also going to clear off the couch in case I can't lift the barbell back over my head after the last set of squats. It took a lot today to get it back over and down to the floor. Worst case scenario I could likely lean back and drop it.

Oh, and I talked to the pool guy today. We’re getting a new pump (which we need) and unless it’s a horrible day (or the ice hasn’t melted) the pool should be open on the 15th. That’s less than 2 weeks away. It’s usually 2 to 3 days to heat up, so that’s just over 2 weeks before I can have a swim!

Food for the day:

Food: 2611 calories (28% fat, 38% carbs, 31% protein)

Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, orange (538)
AM Snack: soy nuts (134)
Lunch: turkey and lentil stoup, smoked ham/turkey, apple (517)
PM Snack: protein shake, soy nuts, fruit salad (420)
Dinner: szechwan beef with chinese veg, rice, salad w/dressing (685)
Late Snack: protein shake, fruit salad, biscotti (317)

[MuscleMom23]

wooooo heated pool, ours has and will have icy water until June LOL! Someday....

[realcdn]

It's funny, but the first pool that my parents had was unheated. It took a while to warm up, but it wasn't finished until late May and it was a very warm year. That pool was also very much in the sun all day in kind of a sun trap part of their yard. My mother wasn't even considering a heater and I remember helping my father take the solar blanket off and storing it in the garage when I was there. The first cold snap in the fall and my mother called the pool people about installing a heater.

This pool had a heater when we bought the house, although since then I purchased a new one (back when I had lots of cash). Until just recently the pool was in the shade a fair amount of time. A few trees in the neighbours' yards have come down recently so it's a little bit better. We generally get away with not running it once the weather warms up, and some summers (although not last summer) we store the solar blanket in the garage as it gets too warm with it on.

It's quite a luxury item that we likely shouldn't be paying for this year, but we decided it was something we both would utilize. I didn't want to push the issue, but I'm looking forward to some non weight bearing exercises. Luckily my mother is looking forward to the pool as well, so I didn't have to consider talking her into it. I even suggested that we could heat it to less than we usually do (80F), but the look I got told me that this wasn't likely going to happen.

[foodfromafar]

You're doing so well in your workouts, Anne!

[realcdn]

Thanks... although I'm really feeling it tonight. I suppose that's (in the end) a good thing.

[realcdn]

The morning was 2 x 30-min sessions on the treadmill and another 30 mins in the afternoon.

Food for the day:

Food: 2186 calories (27% fat, 36% carbs, 35% protein)

Breakfast: pecan cherry bread, jam, orange (277)
AM Snack: protein shake, almonds (299)
Lunch: beef mushroom barley soup, smoked turkey, apple (431)
PM Snack: protein shake, soy nuts (269)
Dinner: chicken breast with tomato/wine sauce and cheese, broccoli, butter, salad w/dressing (564)
Late Snack: protein shake, fruit salad, biscotti (347)

I have to say that I really had to force myself on to the treadmill today. In the morning I was quite sore, but in the afternoon I didn't feel like I had the energy. I had to trick myself twice today. Well, not trick, but started the treadmill with the timer set and promised that if I really, really wanted off I could stop. I did finish both times. So, it's not really tricking myself, but I know that once I start I'm more likely to finish.

[Bluefever]

Originally Posted by realcdn

The morning was 2 x 30-min sessions on the treadmill and another 30 mins in the afternoon.

Food for the day:

Food: 2186 calories (27% fat, 36% carbs, 35% protein)

Breakfast: pecan cherry bread, jam, orange (277)
AM Snack: protein shake, almonds (299)
Lunch: beef mushroom barley soup, smoked turkey, apple (431)
PM Snack: protein shake, soy nuts (269)
Dinner: chicken breast with tomato/wine sauce and cheese, broccoli, butter, salad w/dressing (564)
Late Snack: protein shake, fruit salad, biscotti (347)

I have to say that I really had to force myself on to the treadmill today. In the morning I was quite sore, but in the afternoon I didn't feel like I had the energy. I had to trick myself twice today. Well, not trick, but started the treadmill with the timer set and promised that if I really, really wanted off I could stop. I did finish both times. So, it's not really tricking myself, but I know that once I start I'm more likely to finish.

I hear ya! Somtimes I have to "bribe" myself to go to the gym but once I am there, I know I will work hard and I feel so much better after.
Good for you for getting it done!

[realcdn]

Originally Posted by Bluefever

I hear ya! Somtimes I have to "bribe" myself to go to the gym but once I am there, I know I will work hard and I feel so much better after.
Good for you for getting it done!

It can be easier and harder working at home. I think if I had to go out and go to a gym that I'd be more willing to work once there. Of course, it might be harder to get myself there in the first place. Although when I used to use the gym at a plant I worked in, I had to get up at 5:30 so I could work out beforehand.

Most days I'm pretty good at getting started. I think it's because I know that in the end I'll feel better about it.

[realcdn]

The morning was 1 x 60-min session on the treadmill. It wasn’t planned that way, but I got up late, and didn’t get breakfast right away. Let’s just say it was after 12 before I got on the treadmill. So it pretty much had to be all 60 minutes at once. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Deadlift - 40/12, 45/12
B1: Dumbbell Shoulder Press - 16e/12, 18e/12
B2: Pullover - 12e/12, 15e/12
C1: Lunge - 12e/12, 15e/12
C2: Swiss-ball Crunch - 10, 10

And I followed with another 15 mins on the treadmill. It’s still the pullovers that I’m having the most trouble with. I did manage to do the second set with 15 pound dumbbells, but it was a real struggle. I suspect next week when I go to three sets that I’ll be okay, but not so able to push the weights up so fast. What I’ve done for most of the routines up to now is to use the top weight from the last set, then try adding weight for the second set. This was done because I was doing three sets for each level. I knew I couldn’t keep upping the weight too fast. I figure as long as I end each attempt with a higher total weight then I’m hopefully improving.

Again, I find these ‘B’ sets harder than the ‘A’ sets. I don’t feel quite so wiped out when they’re finished. I was still feeling the effects from Wednesday’s ‘A’ sets this morning. All in all though, I’m kind of looking forward to my Sat/Sun rest days.

Food for the day:

Food: 2589 calories (28% fat, 41% carbs, 30% protein)

Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, orange (442)
AM Snack: almonds (164)
Lunch: lentil soup, smoked turkey, apple (462)
PM Snack: protein shake, fruit salad, soy nuts (382)
Dinner: baked pasta with meat sauce and cheese, salad w/dressing (758)
Late Snack: protein shake, fruit salad, biscotti (354)

I like to think I’m flexible about meals, but finding out that dinner needs to change 20 mins before we usually eat is not good. My mother wasn’t feeling like a hamburger, a meal I only make because she likes it. She waited until I had the barbecue lit to tell me. So she had soup and crackers, and I made myself another dinner. This is where I love Fitday PC. I picked what I wanted (meat sauce with pasta) and went to the computer and copied tonight’s dinner to tomorrow. Then I played with the amount of pasta, cheese, and my evening snack until the day’s total was back where it needed to be. The only thing is that tomorrow’s lamb curry will now be reheated for Sunday’s dinner. Since I was also trimming the lamb and cutting it into stew pieces for the crock pot tomorrow. Okay, I’m flexible (grrr).

And I’m tired out tonight. So glad that tomorrow and Sunday will be rest days from exercise. I’ve already got my list of chores for tomorrow. I’ll make lamb curry, lamb stock, fruit salad, and biscotti. Hmmm… that doesn’t sound like a rest day. I could do laundry as well, but I think I’ll leave that until Sunday.

[realcdn]

Rest day, although I did get my chores done yesterday.

Food for Saturday:

Food: 2182 calories (32% fat, 34% carbs, 33% protein)

Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, orange (456)
AM Snack: protein shake (90)
Lunch: mixed bean soup with parmesan, smoked ham, apple (421)
PM Snack: protein shake, soy nuts (224)
Dinner: hamburgers(2), bun(1), condiments, salad w/dressing (727)
Late Snack: protein shake, fruit salad, biscotti (264)

[realcdn]

Okay, although I'm still too shy about posting pictures I thought I'd summarize the past 4 weeks. Since I'm doing 12 total workouts for both A and B, this is halfway through Stage 1. I'll start with the most convenient way of measuring.

Starting Weight: 325.4
Current Weight: 317.0 (-8.4)

That in itself is good. The number was different in the middle of the week (lower weight) but I always take Sunday's number as official. That works out to 2.1 pounds a week, which is slightly lower than my average before, but still very nice. Considering I'm eating more as well, I'm very happy with that number. Well, okay, as happy as I can be at this weight.

The measurements - well, I can't find the ones I took on day one, so I'm going to compare them to ones I took at 336.2 pounds (so they're going to be larger than the actual for the 4 weeks). I did log these today before entering them, so if nothing else, it will give me a starting point from today. Up until now I've only taken three measurements, and although I took more today, I'm not sure how accurate any of them are. So for now, I'm just going to compare the three.

Bust (-2.0")
Waist (-1.5")
Hips (-2.0")

Again, maybe when I'm further along I'll feel like sharing the actual numbers, but not today.

Because of my current weight I specifically am not eating to maintenance. I know because of that I may not see the intended results of the program, however, I think losing weight is still my primary goal for overall health. I started TNROL4W to simply give me more structure for working with weights. The workouts definitely push my comfort level, which they were meant to do.

I also suspect these last four weeks have been more about getting me used to the movements and discovering what weights I'm comfortable with. ie. doing squats with just bodyweight were hard the first day, so working up to 40lbs surprises even me. I suspect the next four weeks won't see such a radical shift. So trying to answer the questions from the book (with as much honesty as I can muster)....

Did you gain weight, lose weight, or stay the same?
Lost weight.

Do your clothes feel loose, or are they tighter?
This is a tough one, since I've tended to loose fitting, elastic waisted items. I did switch to the smaller sized bottoms before starting and they aren't as tight in the waist and hips, but probably a little tighter on the upper legs.

Do you see any differences when you look in the mirror?
No, but this doesn't surprise me. Overall, being down 41 pounds or so since December I only see changes in my face. This is not a surprise, since I know there have been other changes, I just don't see them.

How do you feel? Energized or tired?
I have a tough time judging this. I have gone to two rest days from one, but this was more because of my knee than anything else. I'd say back and forth on this one. Overall though, energy levels are likely unaffected overall.

How are your workouts going? ...
Definitely increasing in weight used, but this could be that I was very unsure of what weights to use. I think this one I need to re-evaluate at the end of Stage 1.

How are you sleeping at night? ...
As usual, mixed between decent nights and bad nights. This isn't a change though. I've never been a good sleeper (neither is my mother). We often joke it's a family trait. I'd mark this one as nothing changed.

Has your menstrual cycle changed?
No.

So, at the moment I'm planning to change nothing. The only thing that might change is a little less treadmill walking when the pool opens (less than 2 weeks for swimming).

I think that's the end of my ramblings for today.