I have been working out with the New Rules of Lifting for Women since March 10th. Prior to this program I was an under-eating cardio junky. Last July I started to do the Firm, which did give me results (that plateaued) but through reading everything within eyesight on the internet and coming across the Oxygen Reader's forums, T-Nation, Alwyn Cosgrove's blog, and the JP Fitness Forums, I started to question myself and what I was doing.
Does it really make sense for a 5'9", 130 pound, 24 year old woman to maintain at 1200 calories or less a day - without even taking activity into consideration (working out intensely 5-6 days a week)? It doesn't! I was going down a road I had been down before... and I knew that that road would lead me right where I started. Empty, flabby, and confused.
I just became obsessed with this forum, so I thought - I might as well give this journal thing a go. I have journaled at Spark People for a while - but I found that the people I was drawn to their were people who fit into my old way of thinking. I track my calories at FitDay.com.
My goal for this program is to get strong and fuel my body. I have not had my body fat % done, but I hope to do so soon. Also, I am following as close as possible to the book's suggestion of maintainance: 40/30/30 breakdown; 2100 workout days, 1900 non-workout days.
I got up at 4:30am this morning, ate my banana with peanut butter, grabbed my PWO shake and headed for the gym. For some reason today, I was inclined to wear my gym shoes – which was a good thing, because when I finally got to the gym, which is close to wear I work, not where I live, I realized that I had forgotten my shower stuff and gym clothes! Luckily I still had clean laundry in my trunk – so I completed Workout B7 – enjoyed my shake on the drive home, and then drove all the way back to work. All I can think about is the wasted gas! Grrr!! fficeffice" />
Workout note – today felt really good – especially the deadlifts, shoulder press and pulldowns. I am getting the itch to do cardio and can’t wait to switch it up after next week. I have been eating around maintanence for 4.5 weeks now! I am feeling good.
Workout B7 04-09-08
Deadlifts
8x85
8x85
8x85 – felt awesome!
Shoulder Press
8x20
8x20
8x20 – reached failure
Wide Grip Lat Pull Down
8x75 – up from 70 last week
7x75 – reached failure
4x75; 4x70 – reached failure
Lunges
8x60
8x60
8x60 – frustrating – I was doing 10x60 last week (getting very winded) – I just can’t up the weight on this one… wondering if I should continue to do 10 reps…
Ball-crunch – arms extended
15x8 – shoulders got very sore holding the 8# weight
15x5 – the 5# dumbbell nearly flew out of my hands when I grabbed it. Pretty funny. These 15 still felt great.
15x5
Lunges 8x60
8x60
8x60 – frustrating – I was doing 10x60 last week (getting very winded) – I just can’t up the weight on this one… wondering if I should continue to do 10 reps…
Hi Curltess - your weight on the lunges seems very high (in a good way!) - I find them difficult too... are you holding db's or using a bar across your back? If you can get to 10 reps but can't increase the weight when you drop to 8, then maybe you could just stay at 10... (at least for one more workout).
I'm pretty close to you in the program - I just finished my last Phase 1 and am going to do the special AMRAP workouts tomorrow and Saturday, then force myself to take a rest week...
Here is today’s non-workout-day jumble of jibberish:
Bytsi - Wow wow! I just checked out your journal. I am impressed with your numbers! It is interesting to see you lift so heavy in your deads and squats but have to go a lot lighter on the lunges and step-ups. I hold on to the weights. I wish I used a barbell but I want to work on grip strength. Before starting NROLW I was following FIRM video workouts which have a huge emphasis on step-ups and lunges (no dead lifts!).
I started on March 10 using 25 pound dumbbells for lunges and step-ups– and I’m disappointed that I haven’t been able to get higher! It is actually helping me eat up at maintenance – the feeling of not wanting to prevent my body from gaining strength. I started out deadlifting two 20 pound dumbbells, so getting up to 85# has been a big deal for me – the first time I jumped up to 85 I felt it in my back muscles all week, it was really great, but it has been 3 sessions at that weight for me. Maybe next Monday I will make it higher!
Other struggles I have had in phase 1: My ROM for squats and deads – I learned that it is probably not my ONLY mobility, but my stability that is throwing me off as well. I do still consider myself extremely inflexible. It is always something I want to work on, but never do.
Eating at maintenance – my brother is getting married in early June – I want to look good, but I am more concerned with looking my best next year (hoping to get married then!) and continuing to feel better and better as my fitness level increases.
No cardio – speaks for itself! I love cardio… can’t wait to add in intervals in Stage 2. I think I will do them as prescribed, unless I have a week with 2A workouts, then I will go another interval session on Saturdays.
Finally, today, I want to jump into a jar of just-mixed natural peanut butter and eat my way out of it.
It is interesting to see you lift so heavy in your deads and squats but have to go a lot lighter on the lunges and step-ups.
I don't see it as going a lot lighter - hmmm... I always thought those moves had a naturally lighter range of weight to them. But when you say 60#, you mean holding to 30# db's right? Either way - those videos paid off - you are strong!
I struggle with ROM too - mostly in the squats. DL's aren't as hard for me since I read up on proper form and learned that they really don't involve a squat! Seems I was trying to get my butt down way too low when I first started doing them.
As for cardio - many of us have added HIIT to Phase 1, instead of waiting for phase 2... if you read the book again, Lou seems to say that's ok (at least my interpretation). In fact, many of Alwyn's fat-loss programs include tons of HIIT. My fat-loss isn't going as quickly as I'd like, so I'm re-evaluating my diet and adding more HIIT sessions. I haven't done a lick of steady-state cardio or even aerobic intervals at the gym, but I don't have to - the HIIT kicks my tush!
When I said “go light” I meant go lighter than me… just because you are so much stronger with the upper body! I can't even imagine getting up to 35# for a shoulder press in the near future!
I like what you are saying about cardio – I am planning on revisiting the book this week.
What do you do now for diet, if you don’t mind my asking?
I've been trying to post it a bit in my log, but basically I'm doing maintenance close to the book's recommendations - for me that's 1650 / 1850 - I don't always get there, but I try... I'm doing 40/30/30 or 35/35/30 (and don't always hit exactly, but I try) - minimum 130g protein, trying for 150... Whole-grain carbs, veggies, I actually have to work on increasing fat... lean protein, a PWO daily...
That is a LOT more calories than I used to eat - I was always (for years) trying to get close to 1200, getting mad at myself when I'd come in 1400-1500 usually... I like this a lot better, even if I'm still kinda hungry tonight (hit my 1850, but I might still eat since my stomach is growling)...
Hope that helps! What are you aiming for with diet (sorry if you posted it, but I'm not seeing it when I look right now)?
Thanks for the input Bytsi! I am in the same boat. My maintanence calories are 1900 non-workout days and 2100 workout days.
Before starting I would eat 1200-1400 calories a day, and I was probably burning 500 calories a day - I completely plateaued at around 129 pounds.
At the beginning of stage one, I was trying to meet my maintenance mark - but would probably fall at around 1600/1800. As the program advances - I find it easier to meet the mark - today I am ravenous and have already eaten over 1000 calories. I will probably slow down until dinner, but you never know! I keep telling myself that if I am hungry on lifting days I should keep eating. I don't "think" eating over maintanence every once and a while on a lifting day would kill me or make me fat. I really want to get stronger! I am so sick of my pathetic push ups!
I am also aiming for 40/30/30 - but Fitday has me trending at 36/33/26/5(alcohol). Over the next month, I hope to really limit alcohol and up the fat (yum, spoonfuls of milled flax seeds in everything I can stomach it in!). I am trying to not stress about my diet too much, because I have done that before and it really affected my body, mind and health. I was a typical "binge" drinker in college, and it has taken me a lot to get my alcohol intake so low. Also, I am not trying to lose weight so much as gain strength at this time. I would post this in my signature, but I don't know how to! http://www.fitday.com/WebFit/P ublicJournals.html?Owner=caiti etee
I am hoping to really see the "stage 3" results I have seen a lot of people experience, with the way I am eating at the end of June. If I don't, I will know I need to eliminate the alcohol completely. I am not sure that I would rather be extremely lean and never have a drink or be lean and have a drink here and there. My goals are constantly changing!
Sad to see this little workout go! I gave it everything this morning!
Got to the gym before it opened. Worked on my squat form and flexibility with some BW squats to warm-up.
Squats
8x95
8x100
8x105 - almost reached failure
Pushups
8xtoes
8xtoes
8xtoes
Cable Row
8x70
8x80
7.5x80 - reached failure
Step-Ups
8x60
8x70
8x70 - (had to rest for 10 sec btwn L & R leg) yesss! I finally got up to 70!
Jackknife
15xbw
15xbw
15xbw - really felt these everywhere today!
Overall, I made great gains with this workout. I am looking forward to challenging myself in the AMRAP workout. My starting #s:
Squat - 50 pounds
Push-ups - 30 degree angle
Cable Row - I started this Phase at home, so I started with a bent row at 50 pounds.
Step-ups - 50 pounds
Jackknife - I did have a hard time completing these at the beginning - I had never done this exercise before.
Shoulder Press
10x20
10x20
10x20 - reached failure
For my first set, I boldly picked up a 25# DB... and then immediately put it down. I am not there yet!
Wide Grip Pull-Down
4x80; 4x70
6x80; 2x70
7x80 - reached failure
Interesting that my gym did not have add-on weights for the cable machines!
Lunges
8x70
8x70
8x70
Ball Crunch
15x5
15x5
15x5
I was psyched to go up on my deadlifts and lunges today. I felt really strong, but I can already feel the DOMS in my legs. Good stuff! The most dramatic change since the beginning of Stage 1 I think is my grip strength. When I started I had a lot of trouble holding on to the 25 pound dumbbells during squats, step-ups and lunges.
I did not track my food intake over the weekend... probably a bad move, but I just felt like loosening up a little bit because during Stage 2 I am really going to aim for as close to maintanence as possible without any junk. I will probably go back and try to fill it in... I am silly like that. I am excite to do my AMRAP workouts on Wed and Fri.
I am going to start Stage 2 on Wednesday, April 23. I am a little concerned because I have done Stage 1 switching between two gyms. My second gym membership is going to run out at the end of April. The gym I will use every time starting in May is a "general fitness" gym, which I thought was great at first. However - they do not have boxes or steps on premise. They do not offer group exercise classes. I am not sure how I am going to modify Stage 2 - the wide grip DL from the box and the reverse lunge with forward reach off the box. I asked my boyfriend if it would be silly or ridiculous for me to bring in my own box. He said Yes! Does anyone have any recommendations? I know I could just continue deadlifting on the ground...
I considered rejoining the other gym, but I am saving to buy a house and that gym is $50/month and my new gym is $20/month. I need to make the new gym work.
Yes - it is Planet Fitness! How did you guess? I am not a fan.
I feel scandalous when I dead lift!
Your description of the equipment or lack thereof, and the rate you quoted. What gear does your PF have? There's a new one opening in my area and as far as I understand there's smith machines and dumbbells (5-60lbs) and that's it for strength training.
As for your question, you could try to bring in a box but I don't see them letting you use it due to the liability issues it'd cause. Not sure if there's a substitution available, but I'm certainly no expert.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
The gym has one free squat rack and two of the assisted ones (I am not sure of the technical name of them - they have a guide that slides up and down). Their dumbbells go up to 60 pounds... they have four physio balls. The gym overall isn't the right atmosphere for me. I really go all out at the gym... I do grunt some times, I sweat like a maniac... I go for the gold!
I impulsively jumped into a membership there because I was accustomed to lifting weights at home and was intimidated to go into the weight room @ Gold's. Now that I have also been lifting at Gold's for 5 weeks, I am much more comfortable there than I am at PF, but the $30/month extra seems outrageous. On top of that, I would have to buy out of my year commitment at PF for $60.
But, given the fact that Gold's has the gear you need and you feel more comfortable there would make it seem worth the extra $30 a month. Least it would to me.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks guys! You're right! I think I am going to buy out today! I don't need kitty litter. A month from now when I am so happy I did this I will only have you two to thank.
Ironically enough the trainer that I've been using is moving to the new Planet Fitness. I'm relying on his creativity to get the most use out of what's there.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Have you ever been to a Planet Fitness? It is an interesting scene - at least the one I go to. The area for lifting weights is a lot smaller than the area loaded with cardio machines. Another thing I noticed is that a lot of areas do not have mirrors - which are very helpful in checking form.
I am curious to learn what you and your trainer end up doing for a work out there! Will he have to avoid dead lifts and power lifting?
Have you ever been to a Planet Fitness? It is an interesting scene - at least the one I go to. The area for lifting weights is a lot smaller than the area loaded with cardio machines. Another thing I noticed is that a lot of areas do not have mirrors - which are very helpful in checking form.
I am curious to learn what you and your trainer end up doing for a work out there! Will he have to avoid dead lifts and power lifting?
I don't know - we don't always do deadlifts, and most of my workouts have been metabolically oriented, not strength oriented. But feel free to follow along with my log for details as they become available.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks guys! You're right! I think I am going to buy out today! I don't need kitty litter. A month from now when I am so happy I did this I will only have you two to thank.
Ok, but a month from now when you have massive DOMS and can barely walk after doing your awesome workouts at Gold's, please DON'T give me credit for that
Today was my AMRAP workout for Stage 1 Workout A. Didn't go as great as I anticipated.
Squats - felt good - I did 50 reps with 50 pounds
Pushups - felt weak. Did 20 at a 30 degree angle with slow, exagerrated form. I was disappointed in this.
Cable row - felt okay. Did 25 reps at 50 pounds
Step Ups - this felt good, but I was surprised to only get 20 reps with each leg, holding 2 25# DBs
Jacknife - 20 reps
I was definitely still feelings Monday's workout in my quads from my lunges and in my biceps from the lat pulldowns. I wouldn't have minded if I hadn't built today up as a test of my new found strength.
My heart rate got way up - it ended up being fun and quick over all. I am just so pumped to start Stage 2.
Today was my AMRAP workout for Stage 1 Workout A. Didn't go as great as I anticipated.
Squats - felt good - I did 50 reps with 50 pounds
Pushups - felt weak. Did 20 at a 30 degree angle with slow, exagerrated form. I was disappointed in this.
Cable row - felt okay. Did 25 reps at 50 pounds
Step Ups - this felt good, but I was surprised to only get 20 reps with each leg, holding 2 25# DBs
Jacknife - 20 reps
I was definitely still feelings Monday's workout in my quads from my lunges and in my biceps from the lat pulldowns. I wouldn't have minded if I hadn't built today up as a test of my new found strength.
My heart rate got way up - it ended up being fun and quick over all. I am just so pumped to start Stage 2.
I think it looks great!!! The pushups will come - slow and exaggerated is much harder than quick, ya know! You started pretty heavy with the step-ups - 25# in each hand!?!?!!! No wonder you "only" got to 20 on each leg... Wasn't it weird to realize how much harder 15 reps are than 8 (at least, I was thinking that as I went through the AMRAP).
Curl Tess - New Rules of Thinking
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