I have been mostly a lurker on this site but have found it so helpful that I thought I would join in. Annnnd I am really bad at keeping track of things and need a good place to record things that I can't misplace, unless I lose my computer I guess.
I just started stage 2 of NROL4W today so I am well on my way. Stage 1 went well and I am excited about my strength gains. I workout at home so that is why some of my stuff is modified.
Here is my progress in Stage 1:
A: Squat - Start 55#, End 95#
Push Up - Start 10 BW @ 30 deg, End BW floor multiple sets
Bent Over Row w/curl bar - Start 20#, End 40# (prob.can go higher)
Step Up - these were a challenge on form for me so I started over with body weight and am now doing 20# db in each hand
prone jacknife - I love these and do way more than prescribed
B: Deadlift - Start 65#, End 90#
Shoulder Press - Start 10# db's, End 25# db's
Pullover - Start 10# db's, End 20# db's (wish I had cable machine!)
Lunge - Start 20# db's, End 35# db's (can go higher but grip gives out before legs)
crunch - Start 5#, End 10# - I do lots of reps on these too
Here is what my week looks like:
Mon: light running 30 min. HR around 155
Tue: Lift, HIIT or Tabatas
Wed: light running 30 min. or 1 hour walk with friend
Thur: Lift, HIIT or Tabatas
Fri: Off
Sat: Lift
Sun: Off
HIIT consists of running outdoors. I did either 1:2 or 1:1 doing 8 reps with 5 min. warm up and cool down. Tabatas usually happen indoors when the weather is nasty and involve some kind of jumps; usually side to side over one of my barbells. I do the 4 min. protocol 2x. These kill me!
Oh yeah...nutrition! When I started this program I also started a food journal. Wow, did I learn a lot. Basically I try to keep my macros in line. 30/30/40 Fats, Proteins, and Carbs. Before I started keeping track I ate way high on the carb scale. And I would love to say they were healthy carbs like veggies, but it was mostly white pastas and cereals.
Here is a little more about me:
I am a 26 year old female living in the upper midwest. I got married in Aug. of '07. No kids or pets. Graduated from college in '05 in a design field.
I have been active my entire life. Never been overweight or had any health concerns. I come from a big sports nutty family. I also happened to marry a sports nut - go figure! In high school I was very dedicated to my sports - cross country, soccer, and mid-long distance track. So by natural progression after high school I became a running fiend. I was up to 8-12 miles a day and then one fateful day broke my foot. Once it healed I started up running again, but didn't have the time to devote because of a demanding college major and working as a server/bartender. So since then I ran 3-4 miles a day and did some weights but fell victim to the light weights/high reps routine. Needless to say I have been the same size for the past 6 years. Time for a change! Enter NROL4 W.....
front squat/push press: 2x10 40# - I think I can go higher it was awkward getting the bar in the right place so I used my ez curl bar, have to work on this one step up: 2x10 20# db's - really concentrating on form db one point row: 2x10 20# db's - I like these but again have to work on form and I think I can go higher once I get it down static lunge: 2x10 25# db's - these were a challenge! felt good though push up: 2x12 BW on floor - I always try to do as many as I can to get stronger plank: 2 x 45 sec. - you humble me planks wood chop: 2 x 10 each side w/ 20 lb db - I did these laying on the floor. Anyone else that works out at home have any other great suggestions? I feel like I wasn't doing this even close to right.
HIIT: 22 min. 30 sec sprint, 1 min jog, 8x. This was soooo hard today! I had no spark. I will do better next time.
Hey, welcome! Nice to have someone else on board. I just finished Stage 2 (tonight actually), which goes really fast. It looks like you're doing great - lots of gains in your first stage.
Thanks Amblus. I just read your log - you are doing great! I covet your mountain biking. Something I have always wanted to do. Not much in the way of mountains around here. Lakes though - we got 'em.
From what I gather we are similar with the food thing. I went through an obssessive phase when I was a teenager and tend to beat myself up about calories and fat. I kept a log then too (17ish) and am pretty sure if my mom would have found it there would have been words!
Ran 3 miles. HR was between 165-170. I think this "heat wave" is affecting me. I think its around 75 here today. Not hot to some of you but it was snowing here two weeks ago. For reals. I find that every spring it takes some acclimating to get my body used to the warmth.
I have some major DOMS today from yesterday's Stage 2 A1 workout. Mostly in my butt and hammys. I attribute it to either the static lunge or my increased weight on the step ups. Its a good thing though!
Grilling chicken tonight - gotta get in the outdoor activities before it turns frigid again. I am not joking when I say there is snow in our forecast again. I love grilling because 1) my husband does the actual grilling B) there is nothing to really clean up 3) It's usually a healthier way to cook, except when the customary beer(s) go along with it
Wide grip deadlift from box: 2x10, 85 85 - not sure how "wide" my grip was....
Bulgarian Split Squat: 2x10, 25 25 - I really like these
Pull over: 2x10, 35 35
Reverse lunge from box: 2x10, 10's (way too easy), 15's (these were better)
Dumbbell prone Cuban snatch: 2x10, 8's - Okay this lift is weird to me. Maybe its my bench, but this felt awkward and it was hard to breathe leaning on the bench like that. Is it acceptable to do these standing bent over anyone?
Crunch: 2x15, 10 10 Reverse Crunch: 2x15 - these were way too easy too, I think I will do incline next time instead
Lateral Flexion: What a joke - I tried to do the swiss ball side crunch but could not for the life of me get my balance. Maybe my swiss ball is too big? So I did the hanna 3. I think I would rather do side planks but that is probably different muscles all together?
Prone Cobra: 2x60 - Boring
I definitely like workout A in stage 2 way better. This one seemed so light on the upper body to me. Probably because of the lame pullover I have to do instead of pulldowns.
Oh I also did two sets of tabatas. Side to side jumps over my bar which sits probably 4 inches high with the weights on it? I was going to run HIIT outside but its been raining really hard here today. I am not wimpy and will run in rain, but this is crazy rain.
PS: Does anyone else despise Subway right now? Whoever came up with that stupid $5 footlong commercial should lose their job in advertising. Or maybe be promoted depending on how you look at it. I guess its kind of like the McDonalds ba da ba thing. Super annoying and gets in your head. I don't know, but it has lead me to want to boycott. Not that I eat there - ever - but its on now. Give me Jared any day!
Squat Push Press: 2x10, 55# step up: 2x10, 20's 1 pt db row: 4x10, 20's - oops I did ten on each leg then did it again - no wonder it seemed harder split static lunge: 2x10, 25's push up: 2x12, bw Plank: 2x45, these are still hard! Woodchop: I used 10 lbs, but again, don't feel like this is doing much without a cable machine
Overall this workout was really hard - thats why I didn't go up in anything. I was dead afterwards! I worked out right after waking up Saturday morning. I have never been good at working out in the morning - don't seem to have enough energy. I definitely like Workout A better than B in this stage so far.
This weekend was pretty crazy for eating. On Saturday I actually didn't eat enough and probably had too many beers. Ok I know I did. It was a big all day bbq/birthday party for a friend. Oh well - today is another day no reason to dwell on it.
Today, Monday: 3.2 or so mile run.
Felt great! I felt like I could have ran for hours. Must be because it is 40 degrees outside. I had to bust out my hat and pants again. I seriously think I run best (steady state or intervals) in temperatures between 40 and 70. The heat is not my friend - only when its time to hit the lakes!
Wide grip deadlift from box: 2x10, 95, 95 - felt good. Again, I don't know how wide my grip is?
Bulgarian Split Squat: 2x10, 25 25 - def. going up next time....30lb dumbbell?
Pull over: 2x10, 35 , 20 lb db's
Reverse lunge from box: 2x10, 15 lb db's
Dumbbell prone Cuban snatch: 2x10, 8's did these standing up again
HIIT: 5 min warm up, 30 sec. sprint, 1 min rest x8 , 5 min cool down
Between the two workouts I feel like the bulgarian split squat and static lunge are essentially the same. My foot is resting higher on the split squat, but still.
I had lots of energy today so that was a welcome change to last week.
If memory serves, this question was asked once and I think the reply was that on the BSS, the flat top of the foot is resting on the (relatively high) step, whereas for the static lunge, you should be on a low (4" or so) step with your toes on the step... hits the muscles a bit differently.
Well hello log. I kinda forgot to post yesterday. Actually I was so p-ed off at my computer it consumed my thoughts. My current desktop is a few days short of a year old and on Wednesday I got the old blue screen of death. Good times. Anyway, it seems to be working today! I took the hard drive from my old laptop and got an external case for it so now I have two hard drives. I am currently backing everything up. Learned that lesson way too many times. Here's hoping I won't go through another computer. This is my fourth computer in 8 years. I have a way with technology....
So on Wednesday I ran 3 miles with my DH. I always think its a good idea in the beginning to run with him but he runs sooo much faster than me. Its a good challenge but it kills me.
Thursday May 1st: Stage 2 A3
Squat Push Press: 2x10, 55# ummmm I did 55 this time with much struggle so I think my previous weight was way off. I must have thought those 5's were 10's step up: 2x10, 20's - ready to move up to 25's I think. 1 pt db row: 4x10, 20's - need to move up on these too. They were challenging, but I could definitely do more next time. split static lunge: 2x10, 25's - I like how I feel these in my butt! push up: 2x12, bw Plank: 2x60, I forced myself to finish this. I think I had my arms in the wrong place last time. I looked at the book again and it felt better this time. Woodchop: I used a 20lb dumbbell but stood up this time and tried to mimic the path shown in the book. I know that this is using more of my shoulder than if I had a cable machine but I felt like I was working this time.
Intervals:22 min +/-. I sort of did the prescribed Stage 2 from the book this time. But I did 5 one minute all out effort with 1 minute jog. I had flashbacks to my 400 meter days in track. It took me just over a minute to run a 400 back in high school. I think it would take longer now. Just a little longer.
Tonight my DH and I used a gift card we have had for months to Buca di Beppo. I had pasta for the first time in 3 months! It tasted great. I am excited to see how bloated I will be tomorrow - ha! Gotta have treats every once in a while. I can't help but feel a tiny bit guilty though. Amazing how your mindset changes once you commit to eating a certain way.
Not fitness related:
So now back to my computer issues. My laptop crashed on me exactly a year ago this week. I was in the middle of creating my wedding invitations in Adobe Illustrator. I had spent weeks designing these things and then one day I came home and the computer was gone. I had to start from scratch on these which sucked big time, but I also lost pictures, 5 years of architecture school projects, and misc. other items which was way worse. Just a warning to everyone out there reading this....get an external hard drive, make cd's of data, make actual prints of your pictures and back up your data!
My next computer WILL be a Mac. I am so sick of viruses and crashes. I know they aren't perfect either but I am hating on PC's big time.
(Also, my little brother (he's 6'2" 210, so not so little) whom I admire dearly just finished his junior A hockey career tonight. He will play in college next year so its not all over, but its the end of another era. On Sunday he scored the teams game winning goal in OT to send them to nationals. It was such an amazing moment - I am so proud of him.)
Welcome out of lurkdom! Congrats on starting Stage 2!! I'm doing Stage 1 AMRAPs tomorrow and Monday and then taking the rest of the week off before Stage 2.
Welcome! I am new here too.Sounds like we have the same problem with computers. I seem to need a new one every other year. I am starting stage 4 on Monday. Are you following the diet? I found that I gained, so I had to cut back on calories. My thighs got bigger..so it's all an experiment for me at this point. Good luck! and congrats for starting a journal.
Thanks gals. Well I contacted Dell on Sunday and only time will tell if what they did will help. I was able to get all of my data backed up on an external hard drive so that is definitely a peace of mind.
Jodi - how did you like stage 3? I will be starting it at the end of this week. Wow that went fast! When I started the program (late Feb.) I made an effort to work on macros and cut out processed carbs. I am trying to keep to the 30/30/40 plan. I haven't gained, but have stayed about the same weight with a slight improvement in body fat %. Although its very hard to know because I have one of those tanita scales. Not necessarily known for their accuracy but I have seen a small trend downward. I took pictures about 3 weeks into it and again last week, so roughly a month apart. My upper body seems to be doing the best specifically my waist and reduction in love handles! My DH says I am "firmer" everywhere. I guess thats better than nothing! My thighs have also seemed to get bigger by a half inch or so - not horrible but when that is my problem area to begin with it makes me more self-conscious about it. (BTW I am 5'7" about 150 depending on the day - I was down to 145 back in August for my wedding - right about the time I switched BCP's I gained about 5 pounds. I would love to blame it on that but realistically it probably was the lack of stress from planning the wedding!)
I think I am also going to cut back a little on calories and see what happens. I am eating about 1600 on non-workout days and about 1800 on workout days.
Workouts:
Sunday May 4th:
I participated in the MS Walk for the second year in a row. This year it was 6.5 miles. It was great - we had great weather and so many people turned out.
When I got home I did: deadlift from box: 2x10, 105, 105
Bulgarian Split Squat: 2x10, 30, 30
Pull over: 2x10, 20 lb db's - Great news! I bought a pull up bar! I am going to start doing reverse pull ups to supplement my lack of cable machine
Reverse lunge from box: 2x10, 15 lb db's - better go up next time!
Dumbbell prone Cuban snatch: 2x10, 8's did these standing up again
Ran 3 easy miles. It was a beautiful day here - about 65 with no wind. totes awesome. We grilled and I had a chicken breast with some cheese on top. I am very satisfied but might have a small snack later.
Hey Marv - I love hockey too! Obviously. He played in the NAHL Junior A's in Alexandria, MN. My little sister also plays and my dad owns a hockey shop. Its in my blood I follow the WCHA and the MN Wild as well.
sooo im guessing you are a U or Minn. fan....hahah...im a sioux fan...uh ohhh...
Im not really serious about being all mean and stuff about it (like most Minn/ND fans)..
actually my soon to be husband played juniors in Lincoln, and played for the sioux
I love finding other hockey fans
Marv - Yay hockey fan! I am always excited to find fellow hockey nuts. Congrats on your upcoming wedding! I was planning mine last year at this time. I can't believe all the planning and DIY projects I completed and survived to tell about it. Is it a big wedding? Good luck!
Actually my allegiance lies with SCSU when it comes to D1 hockey. Next in line would be the Gophers. Mostly because I went to NDSU, and I was there when the Bison and the Sioux still played each other in sports. But no, I don't hate the Sioux as much as I probably should I can still appreciate a good hockey team.
Today's workout Stage 2 A4!
Front Squat Push Press: 2x10, 55# step up: 2x10, 20's - I did these on a higher bench than I have been 1 pt db row: 2x10, 25's split static lunge: 2x10, 25's - thought about going up to 30's, but I focused on ROM and went deeper and that made it more challenging push up: 2x16, bw Plank: 2x60 Woodchop: Did this with a dumbbell again - 2x10, 20#
I was really tired during this workout and felt quite pukey. I think I know why: I have a really hard time with vitamins. They make me super nauseous even with food. So I traded in my Women's One-a-days for Gummy Vites - yum! But my mom is always on my case about taking pre-natal vitamins even though I am no where near even considering kids. She says "they are still good for women of your age." Mom is always right!
So anyway, I have been taking them with food and seem to have been doing ok. Stupid me today decided to take one on an empty stomach, hence the pukey workout. I was going to do HIIT outside but since I felt sick just did one set of tabatas doing jumps. I hate when things don't go as I planned!
This feeling is still with me so I didn't eat as much as I probably should have either. Oh well tomorrow is another day, right?
ahah...i went there when the whole und/ndsu rivalry was there too...my brother played football for UND so ndsu and und games were so much fun....probably some of the best days of my college life...im only 23 but i feel like that was so long ago!
Funny you should talk about the gummy vits. That's what i take too...i can't seem to get myself to swallow those giant pills...plus its a nice little sweet thing before my workout in the morning...i just have to restrain myself from eating the whole bottle!..haha, kidding, that might not be healthy
Wow Marv - what a small world. I would guess that we may even know some of the same people! I loved those games too. It does seem like forever ago, but I am 26 so even longer for me. A bunch of college friends and I went to the Gopher/Bison football game this past fall and had a blast. Esp. since the bison won
She is very into fitness and eating right like me so she is a great support system. Its hard to find people who can relate to you or think you aren't nuts! We have been friends since we were 10, so she is dear to me. We went out for dinner afterwards to Granite City and got our usual salads. Dressing on the side of course
Today: Stage 2 B4 - Last one!
deadlift: 2x10, 105, 105
Bulgarian Split Squat: 2x10, 35, 35
Pull over: 2x10, 20 lb db's Reverse lunge from box: 2x10, 20 lb db's
Dumbbell prone Cuban snatch: 2x10, 8's standing. I feel like I should be able to do more weight? These are still hard for me - I guess I have shoulder weakness.
Intervals: 1 min. "400m" pace, 1 min jog x5 with 5 min. warm up and cool down
I don't call this one HIIT because to me, HIIT is all out effort for 20-30 seconds. My pace for the 1 minute is not my all out sprint.
Today felt great! I attribute it to just walking yesterday instead of running which I think gave me more energy to use today.
I am having an internal struggle: I am scheduled to start Stage 3 on Saturday. Problem is, we have a nice little Saturday planned. Bed Bath and Beyond and maybe Home Deopt - I don't know if there will be enough time
Actually, we are having people over for BBQ/yard games/good times. This means I have to get the house clean and cook and do all that stuff you have to do when you have people over limiting my time and resources.
How horrible would it be if I waited to start Stage 3 until Tuesday when I have more time and energy to devote to it? It takes me a while to start new lifts and I worry that I will rush through it. This will be my only "day off" since I started at the end of February. Anyone have any thoughts?
How horrible would it be if I waited to start Stage 3 until Tuesday when I have more time and energy to devote to it? It takes me a while to start new lifts and I worry that I will rush through it. This will be my only "day off" since I started at the end of February. Anyone have any thoughts?
Did you not take a rest week between Stage 1 and 2? If not, take a week off from the lifting. Your body will definitely need a break at this point. If you did take a rest week, it's still fine to take an extra day or two off between stages. Good job on stage 2, by the way!
Did you not take a rest week between Stage 1 and 2? If not, take a week off from the lifting. Your body will definitely need a break at this point. If you did take a rest week, it's still fine to take an extra day or two off between stages. Good job on stage 2, by the way!
Happy Monday! just kidding I pretty much hate Mondays.
I decided to wait to start stage 3 until Tuesday. I was scheduled to start it on Saturday. I took about 3 days off between stage 1 and stage 2, so figured it would probably be beneficial.
This weekend wasn't total R and R though. We bought bicycles yesterday and went on a 10 mile ride. It was great! My legs were burning by the end. I swear we were against the wind 3/4's of the time if that is even possible. We have lots of great trails around our area so it was fun to explore.
Tonight I will probably go for a light 3 mile run. Tomorrow will be the start of Stage 3 and the much discussed/feared body matrix! I hope I won't die.
I made it through the body matrix and it was as hard as everyone has been saying! I don't know if I have ever felt that level of fatigue in my legs before - at least not in the past 10 or so years!
Here is my first stage 3 workout:
Stage 3, A1
1 arm DB snatch: 3x6, 25 db - I think this is fun! I like lifts when you use upper and lower body.
DB single-leg RDL: 3x6 25#'s - wow my hammies are so sore today!
Bbell bent row: 3x6, 55#'s
DB single-arm overhead squat: 3x6, 20#/10# - I must be very lopsided because when I was holding the weight overhead in my right hand it was much easier. When I switched to the other side I felt it in my back and it seemed unnatural. Hmmmm...
DB incline bench press: 3x10, 20# db's - Way too light on these. I worked on ROM but need to go higher next time.
Plank: I hate planks. I did two sets of them for as long as I could.
Reverse wood chop: 2x6, 15# db. I did these on the swiss ball this time. I found an old forum post about this with some examples - thanks Lisa.
I have this weird back thing and going to one side on these triggered it so that sucks. It goes away, but annoying none the less.
BW Matrix: 2:58, 2:44 For some reason, the second time was easier? Maybe I wasn't going as low in the lunge and squat jumps. My heart rate got way up though!
I didn't do my usual HIIT after this because of the matrix. Probably wouldn't have been as productive. Anyone else do any intervals or cardio after this workout?
I was pretty tired after this workout and am pretty sore today. Probably because some of the lifts are new and are hopefully working new muscles!
Tonight I will go for a nice easy 3 mile run to loosen up my legs and hopefully get rid of some of that d.o.m.s
I am really bad at work about an hour before its time to leave. So here I am!
Re: HIIT after BW matrix = crazy. Noted. Thanks ladies! I definitely felt tired after it but I am one of those routine people when it comes to working out and once I set a pattern its hard to break. But the BW matrix seems to be an acceptable substitute for what I normally do based on my soreness today. Also, when I came up the stairs last night I was gasping for air and my DH looked at me funny like "what in the world are you doing?" And then I told him I was going to go for a quick jog and he said don't over do it. So true! I tend to push it a little too hard sometimes especially when it comes to intense exercise like lifting. I have to keep telling myself how awful it was not to be able to do any activity when I broke my foot. I would hate for someone to tell me I can't workout! (when I was a crazy obsessed runner in high school I got pneumonia and the doctor said no running, so I snuck in a run when my parents weren't home. REBEL!)
I am really excited because my DH asked this morning if we should go on a bike ride today instead of running. So that is what I am doing tonight instead. I couldn't think of a better way to spend a 65 and sunny day!
Barbell RDL / Row - 3x6, 55# - I think I can go higher next time.
Partial 1-leg squat - 3x6, BW did these "pistol like" holding on to the door frame. I saw a video someone had posted in the forum showing this. I tried doing these on my bench but kept losing my balance and didn't want to fall over and hit my head and die. So I did the pistol more or less but held on to the frame. My right leg is soooo much weaker on these! Weird.
Pull-over - 3x10 @ 20# db's. Ready to go up to 25's next time.
Back Extension - I work out at home, so did the prone cobra. I think I feel asleep on the third one. Is there a way to do a back extension on a swiss ball?
YTWL - 3x6, 8# db's - This actually challenged my shoulders. I did these standing bent over because I can't quite get it down using the incline bench.
Abs - crunch on floor w/20#, prone jackknife, hanna 3
Prone Cobra - did these for back extension so didn't do them again
Intervals - 1 min "400m" pace, 1 min jog 5x with 5 min warm up and cool down. This was realllllly hard! My hamstrings are so sore its hard to even jog. I think its still from the single leg RDL's on Tuesday. On Wednesday we went for another bike ride but it ended up being over 10 miles again so I think this caused fatigue in my legs.
My hamstrings are still very sore today. I was almost hard to walk yesterday - I like feeling sore, but this was almost too sore.
This B workout didn't challenge my heart rate much compared to previous stages and the A workout. I might add push ups? I still have to put up my chin up bar, so this would be a good place to start working on those.
This B workout didn't challenge my heart rate much compared to previous stages and the A workout. I might add push ups? I still have to put up my chin up bar, so this would be a good place to start working on those.
I did my B2 workout as a superset (no rest between paired exercises) and that helped somewhat... and of course adding the HIIT afterwards can make up for a bit less HR during the lifting part... but I don't like stage 3 B at all!!! Yawn!!!
beesknees NROL4W log
. I am starting stage 4 on Monday. Are you following the diet? I found that I gained, so I had to cut back on calories. My thighs got bigger..so it's all an experiment for me at this point. Good luck! and congrats for starting a journal.
Linear Mode
