beesknees NROL4W log

[beesknees]

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.....

[beesknees]

Oh yeah, here is today's workout:

Stage 2 A1:

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.

[Amblus]

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.

[beesknees]

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!

[beesknees]

Today's workout:

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

[beesknees]

Stage 2 B1:

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!

[beesknees]

Saturday Apr. 26: Stage 2 A2

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!

[beesknees]

Today Stage 2 B2:

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

Crunch: 2x15, 10 10
Reverse Crunch: 2x15 - incline

Lateral Flexion: hanna 3 2x

Prone Cobra: 2x60

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.

[Bytsi]

BSS vs. Split squats:

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.

But yeah, they are quite similar...

[beesknees]

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.)

[foodfromafar]

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.

Sorry to hear about your computer woes.

[jamnjodi]

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.

[beesknees]

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

Crunch: 2x15, 10 10
Reverse Crunch: 2x15 - incline

Lateral Flexion: hanna 3 2x

Prone Cobra: 2x60


Monday, May 4th:

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.

[marv]

I love hockey, where did he play??

[beesknees]

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.

[marv]

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

[beesknees]

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 see