Hi everyone,
Here I am, starting my very own training log--I'm excited about starting the NROL4W journey and getting support and feedback along the way.
A little something about me: I am a 33yo homeschooling, work at home mom of four beautiful kids who just recently learned to love exercise and training. I have made halfhearted attempts through the last ten years or so at working out (usually just for a month or so after I had each baby!), but always HATED the gym, cardio, anything to do with sweat or exertion.
Almost two years ago, I woke up and realized that I was edging very quickly towards FAT--I was 5'5" and 156lbs, with not much muscle mass to balance that out. So I joined the gym and a kickboxing class and started having so much fun that I really got inspired to eat healthy and keep up the hard work. The instructor of the class was also a friend who was working towards her certification to become a personal trainer. When she saw how inspired I was becoming in her class, she asked me if I would be her "guinea pig". She trained me twice a week for 6 weeks (of course I visited the gym in between sessions as well). I was hooked! I loved lifting weights (not barbie weights, but now I see not as high as I could go either), and I could stand the cardio sessions in between the lifting days.
To make a long story short, I lost over 20 lbs from the routines that my trainer made up for me as well as from drastically cutting calories (1000-1500 daily), but of course gained it back again when I went back to eating "normally". My normal wasn't all that healthy but was only about 2000 calories. So this January, I started the process over. I worked out hard, lifted harder, ate hardly anything, and got down to 25% bf and 136lbs. I am now about 138lbs and 27% bf--this is from over 30%bf the summer of 2006 when I started with my trainer.
Anyway, the same trainer friend was telling me about this new book (NROL4W), so I borrowed it, read it in a day, ordered my own copy, read it again, and started Stage one last Tuesday (4-22-08). I LOVE the exercise plan, and I feel like I have a much better handle on nutrition by taking in the info outlined in the book. It was a leap of faith for me to up my calories by so much (they have been from 1100-1500 this year), but I am managing fine at 1800-2000 with more on workout days.
So I'll outline what I did for the first workouts of Stage one, and I'm always happy with advice/feedback. I'm not sure on the correct notation here but you'll get my drift.
Workout 1A (4-22-08):
Squats: 2x15 @70lbs (or is that 115lbs if you include the bar itself?)
*I found out with some help from Miss Jane that I was using a Smith Press and it would be better to use dumbbells.
T-Pushups w/10 lb hexagonal dumbells: 1x16, 1x14 (couldn't quite get the last 2 in that set, and the last few weren't great form, but the rest were)
Seated Row: 2x15 @60lb? (How much do those dang plates weigh on a cable machine anyway? I had the pin under the 12 plate)
Stepup onto bench: 2x15 w/20lb in each hand
Prone Jackknife on Ball: 2x15 (I didn't have as much problem on these as others seem to, so I checked my form using Natalia's video on another thread. I think it's ok, I had a friend check me. But the last 5 in each set was pretty difficult. I didn't realize I was only supposed to to do 8!)
YUP, I was really sore the next two days!
Workout 1B (4-24-08):
Deadlifts: 2x15 w/50lb on a smaller barbell--I'm not sure how much that weighs. I really concentrated on form b/c it seemed to be getting my back. Really sore back the next few days, but I think it's fine.
Shoulder Presses: 2x15@ 20lbs dbs
Lateral Pulldown: 2x15 @ 30lbs (that seems light, but it was about all I could do...)
Lunges: 2x15 w/20lb dbs
Swiss ball crunch: 2x15 w/25lb plate on chest (with this as well, I checked video before the workout to make sure I was doing them correctly, since I've been doing 25 at least at a time. I did need to fix some form issues.)
*I'm trying to decide if it would be better in any way to go to pushups with my feet on the bench or something instead of the t-pushups with weights.
*I think I'll switch to long arms extended with crunches as opposed to weights.
Workout 2A (4-27-08):
Squats: 1x15 @ 25lb DBs, 1x15 @ 30lb DBs (I found these much harder than using the Smith Press, but I really wish we had a squat rack!) I was pleased to get down to parallel on all but the last rep of each set.
T-Pushups w/10 lb hexagonal dumbells: 1x16, 1x14 (couldn't quite get the last 2 in that set AGAIN, I thought I would be able to do it this time)
Seated Row: 2x15 @60lb? (Form much better this time)
Stepup onto bench: 2x15 w/20lb DBs
Prone Jackknife on Ball: 2x8 (Better form this time=harder!)
There, that's a long first post, but I wanted a record of all my workouts on here. I'm really excited about this journey!
*I'm trying to decide if it would be better in any way to go to pushups with my feet on the bench or something instead of the t-pushups with weights.
Welcome!!!
I like doing pushups with one hand on a step - like an aerobics step -- put the step so you're at the short end, then do the first pushup with right hand on step, left on ground, then "walk" hands across until left hand is on step, right on ground, pushup, walk back across, etc etc repeat til dead...
A little something about me: I am a 33yo homeschooling, work at home mom of four beautiful kids who just recently learned to love exercise and training.
Welcome!
You'll be surprised to learn that so far, to my count, there are 5 homeschooling moms on this board, including myself; that's a fairly large ratio!
I'm sure they'll all be here to chime in.
Your workouts look great, and I think your experience will be most welcomed.
Til again,
Sally
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
I like doing pushups with one hand on a step - like an aerobics step -- put the step so you're at the short end, then do the first pushup with right hand on step, left on ground, then "walk" hands across until left hand is on step, right on ground, pushup, walk back across, etc etc repeat til dead...
...Ouch...maybe I'll try to do some kind of empirical test to see which ones are harder. The T's with weights are definitely hard enough at this point but when the reps go down to 12 or 10 I can't see upping my weights and throwing 15lb DBs around on a T Pushup. Doesn't seem safe!
Sally, I noticed you homeschool as well. How old are your kids? Mine are 13, 10, 6, and 3. It's fun and adventurous, but overwhelming at times. That's why I love doing something for ME and spending time at the gym. I just finally figured out that it's really not selfishness to crave "Me Time". (DH likes the results also)
Good workout!
Be careful with your DL form... I'm not sure it was the DL's that hurt my back (cuz I did lotsa stupid stuff!), but you definitely want to take care of your back!
Good workout!
Be careful with your DL form... I'm not sure it was the DL's that hurt my back (cuz I did lotsa stupid stuff!), but you definitely want to take care of your back!
Thanks for the warning. So basically I'm trying to keep the natural curve in my lower back without straightening, and pull my shoulders back when I'm standing up straight?
BTW, I experimented with your pushup suggestion today just to see what to do during my next A workout. There isn't much room for a step where I lift unless I go to another room, so I came up with this: Same concept, but using a small medicine ball. It didn't feel that hard at first until I realized I wasn't going all the way down. Nose almost to floor--WOW!
Thanks for the warning. So basically I'm trying to keep the natural curve in my lower back without straightening, and pull my shoulders back when I'm standing up straight?
BTW, I experimented with your pushup suggestion today just to see what to do during my next A workout. There isn't much room for a step where I lift unless I go to another room, so I came up with this: Same concept, but using a small medicine ball. It didn't feel that hard at first until I realized I wasn't going all the way down. Nose almost to floor--WOW!
There are quite a few threads about DL form (I'm at work and shouldn't be searching for links, but the search feature on the forum works well) -- you want to absolutely make sure to NEVER round your back or hunch over in any way (even if that means less range of motion at first). Push your hips fwd at the end of the motion, but don't roll your shoulders back a lot at the top (they shouldn't be bearing all the weight).
Pushups - your version's tougher than mine, cuz the ball isn't stable - good job!!!!!!
Sally, I noticed you homeschool as well. How old are your kids? Mine are 13, 10, 6, and 3. It's fun and adventurous, but overwhelming at times. That's why I love doing something for ME and spending time at the gym. I just finally figured out that it's really not selfishness to crave "Me Time". (DH likes the results also)
Celeste
I know what you mean about overwhelming at times, Celeste, but the closeness I have with my kids, even my 21 and 19 year olds - still - makes it all worth it.
I am still schooling my 12 and 14 year olds. Loving it, mostly.
Your workouts look solid. Listen to Bytsi; she's one smart cookie. A low fat one, of course
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
I didn't actually spell out my goals yet. So here goes:
1. Reduce body fat and increase lean muscle mass/strength. I don't really want to put a number on it right now, because I don't know what would be ideal for me. So I'll kind of figure it out as I get closer to my goal! (Not very specific yet, huh?) I'll reevaluate at 25% bf.
2. Eat healthy and clean. Right now I am trying to keep calories at about 1800, of course more on workout days, with 40/30/30 ratio as outlined in the book (carbs/protein/fat).
3. To look good in a bikini!!! (I just bought a bikini for the first time in 15 years--my husband and I will have our 15th anniversary in about a month, and hopefully we're going somewhere warm where I can enjoy being in the best shape of our entire marriage!)
So I'm working on tweaking my food ratios--I seem to have trouble getting enough fat proportionally. I know how to get more fat, but then my calories are over! Well, one thing at a time, right?! We're eating healthier and I'm really having fun with this. Let's see, today I was at 36%carb/38%protein/26%fat. That's not too bad, although it's the best for the week. I tend to have more carbs and protein and end up with something like 20% fat.
Got on my elliptical after dinner--I was feeling sluggish and still really stiff and sore from the last workout, so I decided to loosen up with a good 30 min workout. Felt good and my muscles aren't quite so sore, so that's a good thing! I think I'll go back to doing a little bit of cardio between lifting days--the first week I did a kickboxing/step aerobics class after my first two workouts, but the class is off this week. I haven't been doing anything at all, which makes me worry?~not sure that's the right word. I've never been a cardio queen though, but I'm sure half an hour or so wouldn't hurt me! I took the statement in the book about not doing cardio in between lifting a little too extreme--I know he doesn't say you CAN'T do any cardio at all, just don't work so hard that you don't recover from the NROL4W. Anyway, I feel good and can't wait until tomorrow!
Hi, Celeste! Another homeschool mom checking in. I have a 26 year old, 24 year old who both hsed through high school and a 10 year old and 8 year old presently hsing! Your workouts look great. Be really careful on the DL form. I was sore and "twingy" on one side of my lower back when I started and I watched some videos and really worked at my form. I also am careful to do a good warm up and stretch really well when I am done. I haven't had any more troubles with soreness in the back or hip region. I pretty much don't have any soreness after workouts now...just feel like a limp rag for a day or so.
When I began Stage 1, I cut back on cardio because I didn't want to exhaust myself but halfway in, I realized I really missed my cardio and added it back. I do a good cardio workout on my off days and sometimes on my lift days, too. I usually lift in the morning and will often do a 30 minute cardio workout that evening. Cardio is a real stress buster for me, so it works for me.
Hi Pauline! Nice to "meet" another homeschool mom! Thanks for the encouragement and the DL pointers. I have still been really sore in my back for several days after doing DL, but not in a "bad" way--just muscle sore. I do think that I'll watch some videos, though, I'm sure my form isn't perfect in any way.
In regards to cardio, I think I'm leaning the same way. I feel better doing something every day, and until I get to HIIT, I'll just do 30 min or so at least on non-lifting days. Maybe I'll even play around with HIIT a little bit.
Pushups: 2x12 (Changed these to one hand on 2kg medicine ball, one hand on floor, alternating hands) They were hard, but I'm annoyed with myself that I forgot to concentrate on going all the way down during the first 4 reps. On #4, I noticed I only went halfway, but that helped me focus harder during the rest of both sets.)
Seated Row: 2x12 @65lbs Not sure on form for these--I keep my back straight and slightly leaning back like in the book photos, but we don't have a straight bar attachment. Ours is "V-Shaped", and my hands don't quite make it back to my body each time. Trying to decide if I should go lower weight, or if this is ok.
Stepup onto bench: 1x12 w/30lb DB, 1x12 w/25lb DB
*This was a mistake, I thought I picked up the 25's, but really got 30's. I couldn't figure out why it was SO much harder this time--it was a pretty pitiful, wobbly mess! 25 lbs was a little better, but not a whole lot. My forearms and hands burned from holding heavy weights.
Prone Jackknife on Ball: 2x10
I'm not happy with this workout but I'm not really sure why. Maybe I'm not sure of the weights--like the squats I think my form was good on all but one or two, but my arms were so tired from holding the dbs. The whole workout I just felt unsure whether I was attempting too much or just pushing myself. Who knows, maybe it's PMS messing with my mind!
Question: I workout @ 6:30, so I eat a (South Beach Diet) Protein/Granola bar before I work out. When I come home I immediately cook breakfast (3 egg whites, sometimes one whole egg, veggies, and 1 slice whole wheat toast). Should I have my PWO shake anyway? I have been, it just seems a little overdone.
Macros from yesterday: Carbs 32%/Protein 49%/Fat 19% at 1700 calories. I'm not doing very well getting this even close some days!
Today I took a nice walk up our hill with a friend, which felt good, and might help me not feel so guilty about going out for dinner tonight for date night w/my husband!
Also, I had TWO different people tell me today that I am looking good (one actually said "skinny"!) Yay!
No, all my gym has is a smith machine...others have suggested I use dbs instead of that.
Oh, I definitely agree with that. I asked one of the guys at my new gym to show me correct DL form because I didn't want to hurt myself. He took me to the Smith machine and showed me on that contraption. I used it that one time and absolutely hated it. It felt very awkward to me like I was fighting against my body's natural balance. I came on here and asked some questions and was relieved to learn the Smith was not optimal for what I was trying to achieve. On a positive note, the guy did help me on my form some.
Swiss ball crunch: 2x10 w/long arms glued to ears, holding 8 lb weight
*This seemed to not be good for my back--I think I'll go back to long arms next time w/no weight and higher reps.
Today is the first day after a Stage 1 Workout B that I wasn't almost incapacitated from DOMS--especially in my back! Yay, that must be progress--yesterday I did 5lbs more than before and am barely sore at all.
Another yay for me--dh and I ended up going out to eat Friday and Saturday night (date night and then a "business" dinner) and both nights I made healthy choices, enjoyed my food, and stayed in calorie range! Hip Hip Hooray!
Friday--39 carbs/33 protein/28 fat: 1813 calories
Saturday--34 carbs/31 protein/29 fat/6 alcohol: 2218 calories (a little high, but ok)
Did I mention I love eating 5 or six times a day?!
I meant to post about your question on the shake after your workout and then a meal. I think this is actually optimal. I am following the TNT diet and they are very specific about around-the-workout nutrition. You are supposed to make your shake, drink half before and half immediately after your workout, then eat again 30 - 60 minutes later. This is supposed to be the best for promoting muscle retention and growth.
I'm not crazy about it, since I often lift in the evening, then after my shake I want to go to bed, not stay up and eat more! But for you, lifting in the early morning, this probably works out perfect.
[quote=Celestialmom;547489]Today is the first day after a Stage 1 Workout B that I wasn't almost incapacitated from DOMS--especially in my back! Yay, that must be progress--yesterday I did 5lbs more than before and am barely sore at all. quote]
Ahh...dearest CinnaCrunch Bagel, The love I have for thee is neverending. I dream of thee in the midst of the dark night, I long for thy sweet taste all the day long.
And Hark! My father dost give me a gift! Whatever can it be? What is that glorious aroma? My one true love! A special delivery from Panera Bread! Will the temptation prove to be too much?
Dearest love, although you will always have a special place in my heart, I must hold fast to my morals and decline your seductive pull. So YES, I shall toast you, YES, I shall slather you all over with butter, But NO, I shall not give in to your enticement...
..but shall instead bequeath you to my grateful offspring.
OMG I love those things! They don't have a Panera in Coudersport do they?
I have been good also and have not had one in a long long time. When I used to do weight watchers there was a panera and brueggers in the same mall and most of the people would weigh-in and then go get their weekly treat.
OMG I love those things! They don't have a Panera in Coudersport do they?
I have been good also and have not had one in a long long time. When I used to do weight watchers there was a panera and brueggers in the same mall and most of the people would weigh-in and then go get their weekly treat.
No, in fact, the closest Panera to us is either Harrisburg or Erie--that's why they're such a treat. But when I realized my entire lunch plus yogurt was less calories (not to mention healthier) than that one bagel, I gave it up.
Celeste
Fell off the wagon yesterday...we had a really difficult meeting with state officials (we run a ski area that is located in a state park), and I held off the emotional eating at lunch, but when we got home, I ate a huge plate of nachos for dinner. Makes me mad because I was doing really well--even passed up chocolate cake and ice cream at my son's birthday party!
Celestialmom Gettin' it Done!
)
Makes me mad because I was doing really well--even passed up chocolate cake and ice cream at my son's birthday party!
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