kt's log

[katiecopter]

Started my first workout on 1 May. This was three days later than planned because the gym was still closed for repair; something about birds nests in the ceiling causing it to colapse... It had been closed for weeks.

MAY 1
NROL4W Stage 1


Squats:
15x20 db (warmup)
15x45 (oly) (too light)
15x30 db

Squats were a little difficult to get set up. The smith machine was being used as a clothing rack by a gentlemen who didn't want to move and the squate rack was laying on it's side (gym was mostly open)...

Alternating Push Ups / Seated Rows
Seated Row
15x90
15x115

Push Ups
15xbw
15xbw

Alternating Sets: Step Ups / Prone Jackknife
Step Ups
15x20
15x10 (getting tired)

Prone Jackknife
15x bw
8 x bw

[missjane]

The Smith Machine makes a very good clothes rack (not much else it's good for) -- so that was a smart guy . You surely don't want to be using it for squats.

[katiecopter]

3 May
NROL4W


Felt VERY sore the day after first wo and medium sore on the 3rd. Excited to get going w/ 1B

Deadlift

15x45 (oly) too light, but not sure of form
15xbw try to perfect form
15x65 weight felt good, but form still in question
15xbw
15x45 (oly) more work on form

I've done romanian deadlifts, but this felt weird. I have hurt my back in the past so I may have been over careful. Scrapped my knee with the bar once, moved the bar into a little room in the back to be near a mirror for form, but room had a tile floor, so had to be careful...
Next time I will start with bar for warm up and 65 for sets.
Thought I would be very sore over the next two days, but barely felt this the next day/today.

Alternating DB shoulder press / wide lat pull down
DB Shoulder Press

15x15 (kind of light at first, but grip was tired from dead-lift experiment)
15x15 (light, but hard at end of set)
5x20 (wanted to try more weight, too heavy - but may start here next time)

Wide Grip Lat Pull Down

15x72.6 (some weights in gym are kg, some lbs - converted to lbs)
15x72.6 (last three form suffered)

Alternating Lunge / Swiss Ball Crunch

15x15db
15x15db (felt the burn, could have gone heavier)

Swiss Ball Crunch
15x25 plate
15x25 plate (did not feel enough in abs, may do more reps or sets next time


Work out took longer than usual, partially for dead-lift experiment, partially because it took a while to get used to the new gym layout

[katiecopter]

Jane,

Thanks for stopping by! Good point about the smith machine, it was still annoying though since the rack was out of commission. I actually waited for him for a few minutes because I was unsure of the form for db squats.

I wound up holding the weights on my shoulders , I knew this was wrong one second into it, but so many people were watching me, I just decided to act like I knew what I was doing and rocked it! No comments from the observers!

I'm inspired by your success!

-kt

[katiecopter]

May 6
NROL4W
Stage 1 (3 of 16)

Squat
15x65 (Warmup - used squat rack for the first time - it was very intimidating at first, but worked out very well)
15x75
12x85 (felt pretty good, but not sure if I was going low enough - there are no mirrors near by)
12xbw(worked on form)

Alternating Sets Push Ups / Seated Rows

Push-ups
20xbw
20xbw

Seated Rows
12x88 (-20lbs)
12x88

Alternating Sets Step-ups / Prone Jackknife

Step-ups
12x20db (I was cheating with this, pushing off with other foot - went back to bw)
15xbw
15x10db

Prone Jackknife
12
12


Notes:
1. Not sure if I'm going low enough with squats, felt like I was going lower with dbs, but could hold weight much easier with oly bar. Have injured my back in the past, and may be protecting it too much.
2. Used a different cable machine today for the seated rows and the weight felt TOTALLY different, had to reduce weight. Will continue using the same machine as I used today.
3. There is only one squat rack and only one set of every dumb bell, so I had to wait for either the squat rack or the 40s (tried 45s, but had a hard time with grip) - must plan for more time at the gym for waiting- oh AND some guy was using the 35s and 40s to do push-ups!!! Very annoying.
4. Two snide comments from "the peanut gallery" while working out. One guy said he wanted to be like me, and the other seemed to be making fun of the prone jackknife. I had been really hesitant to do the prone jackknife because I have very visible cellulite on the back of my legs when I bend my knees. I'm can't say "I'm comfortable with the look of cellulite" now, but I was able to totally get into my zone (LOVE MY IPOD) and not think about it.
5. Gym at 1900 was not very busy, got crazy by 2000.

FOOD:

Ate very badly today.
Reversing to a different schedule, so trying to get on a schedule.

Workout
1930 - had luna bar and half protien shake before workout
2030 - protien shake 50g protien
2330 - FRIED CHICKEN (missed dinner because gym took longer than planned, mid-night to-go plates didn't make it... only dinner to-go plate left was the nugets. Decided to eat-um...
0800 - Plan to have breakfast (that's four hours from now)
better tomorrow.

[foodfromafar]

kt, it sounds like you're figuring it all out and finding what works for you.

That's the key. I could tell when my form improved because I didn't get weird soreness...

[katiecopter]

I kind of figured the same thing, but now sure if I was able to increwase weight because I didn't go low enough in the squat. I reallly like the idea of lifting heavier weights, but I'm trying to keep myself honest and not go heavier at the expense of form (really it's cheating I'm worried about I guess), know what I mean? Today is a B day, so I'll be trying to master the dead lift, which I'm not sure I've got down...

[katiecopter]

8 May
NROL4W
(4 of 16)

Deadlift
15x30 Warm-up
12x80
15x80
12x80 (focus on form)


Alternating DB shoulder press / wide lat pull down

DB Shoulder Press
15x20
15x20 (rested at 10, near muscle failure)


Wide Grip Lat Pull Down

15x72.6 (some weights in gym are kg, some lbs - converted to lbs)
15x72.6 (last five form suffered)

Alternating Lunge / Swiss Ball Crunch

15x20db
15x20db

Swiss Ball Crunch
15x5 plate (over head)
15x10 plate (over head)

Note:
1. Not sure of dead lift form
2. Really tired, worked out at end of really long work day, workout felt ok, but not at my best

[stingo]

You might want to have someone (who knows what to look for) watch your squat and deadlift form.

[missjane]

See this thread for proper DL form:

CT workout - This Sunday

[Silly Sally]

Originally Posted by katiecopter

Today is a B day, so I'll be trying to master the dead lift, which I'm not sure I've got down...

I struggle with the DL, too, after YEARS of doing them more straight-legged. I've ended up combining the two forms, and I feel I get a better hamstring workout, with less back strain.

Gotta do what works.

Nice log, and good, strong workouts!

Just one hint, if I may?

Nutrition is truly 90% of your success in changing your body, and planning your eats is key. Start logging your food each morning (or night before) on a site such as http://www.thedailyplate.com and then stick to it. I didn't see any changes until I did this.

-Sally

[katiecopter]

Originally Posted by stingo

You might want to have someone (who knows what to look for) watch your squat and deadlift form.

I've had a few people from work look at my form when we're in the gym together, I'm not entirely sure they know what they're talking about . It's not the kind of gym with trainers. I had someone video my form yesterday so I could post it here, but our internet is slow, so I'm having a hard time uploading it.

Originally Posted by missjane

See this thread for proper DL form:

CT workout - This Sunday

Thank you for this link. I had been to YouTube to look at form videos, but it's hard to tell there which ones are demonstrating good form, I think I am close to correct comparing the form on this link, but may be arching my back too much at the end.

[katiecopter]

Originally Posted by Silly Sally

Nutrition is truly 90% of your success in changing your body, and planning your eats is key. Start logging your food each morning (or night before) on a site such as Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate and then stick to it. I didn't see any changes until I did this.

-Sally

Thanks for stopping by, I appreciate all of the hints I can get .

I'm used to the stiff leg deadlift as well, it's hard to get used to bending my knees...

As for tracking food... I joined fitday.com and have been tracking for just two days. I don't have the ability to cook or prepare my own foods, so i have to guess on the contents, but I was surprised at how low my calories came out. It was still about 1800, but I would have guessed much higher; I love the concept. I couldn't find grilled boneless skinless chicken breast, so that was annoying... Do you find the daily plate to be pretty reliable?

[Bytsi]

Do you find the daily plate to be pretty reliable?

People seem to like daily plate and fitday - it's all personal preference. I love daily plate BUT, you can find bad info on it. If you have at least SOME idea what the macros and cals of your food are, you will be fine... but when picking from the list of eggs, for example, don't select the "hard cooked egg" option that says it has 75 cals and 94g protein, ya know?

[stingo]

Originally Posted by katiecopter

I've had a few people from work look at my form when we're in the gym together, I'm not entirely sure they know what they're talking about . It's not the kind of gym with trainers. I had someone video my form yesterday so I could post it here, but our internet is slow, so I'm having a hard time uploading it.

Thank you for this link. I had been to YouTube to look at form videos, but it's hard to tell there which ones are demonstrating good form, I think I am close to correct comparing the form on this link, but may be arching my back too much at the end.

I'm almost positive Lisa~ has posted videos on those exercises, but I don't know where the links would be... in the NROL4W subforum?

[elyse]

If you need help uploading it, send me a PM, I'll see what I can do.

If you use the Google search in the top right of the forums and search Lisa~ deadlifts or videos, they should come up. Deadlifts - form?

[katiecopter]

May 18
NROL4W
Stage 1 (5 of 16)

Squat
8x65 (Warmup)
12x95
12x115
8x20lb dbs (worked on form)

Alternating Sets Push Ups / Seated Rows

Push-ups
12xT PU
12xT (4x10lbT-too heavy, the 5lbs were being used 8xT)

Seated Rows
12x88 (Could not increase weight - form still suffering, may start at 67)
12x88
6 x 67

Alternating Sets Step-ups / Prone Jackknife

Step-ups
12x20db (I was cheating with this, pushing off with other foot - went back to 15)
12x15db
12x15db

Prone Jackknife
12
12

HIIT: 15 min / 3 sprints 1 min @7.5/7.6/7.7

Notes:

1. First workout after VERY tough work/mission week. Emotionally and physically draining... Two all nighters, didn't eat as much as normal (missed meal hours for work) was very happy to be back in the gym, but didn't feel great. found myself holding my breath on heavier lifts, feeling over all weak - didn't fuel well enough - drank a protein shake just before - didn't sit well. Overall happy to be back in the gym, but must look at sleep / eating cycles.
2. Felt weird pain / stiffness inside of thighs during squats - worked on pushing hips forward at end of lift.
3. Felt good to run a little. added it in to stretch out a little. Shin splints acting up at end of run - iced.