Leyla’s NROL4W work in progress

[leyla]

Leyla’s NROL4W work in progress

To log or not to log in this forum:
•Do I want to spend more time in front of the computer?
•Do I want to make the extra effort it takes me to write in English, which is not my first language?

The benefits:
• Keep up my motivation to do weight training
• Have a record of my progress
• Share challenges and successes with other people who are doing the same
• Give and receive support

The benefits of keeping a training log here outweigh the cost. I am doing it on paper anyway. I will do it here too. It’s time to focus on my physical health.

I signed up in a gym last January not knowing what I wanting to do except “keep-on-moving-during-the-winter-months” since I have been biking for a couple of years in the warmer months. As I went to yoga and Pilates classes at the gym, I passed by the weight lifting room. Hum… I had read that weight lifting is good to gain strength, prevent osteoporosis, and loose some weight. But that room looked scary, very scaaaary!

I see The New Rules of Lifting for Women displayed prominently in my local bookstore. I buy it on March 8th and begin to read eagerly. Yes, I’d like to do something like this. How would it feel if I were stronger?

After overcoming the flu and taking a trip I had planned, I begin the NROL4W weight lifting program on April 9th, 2008, at 47 years of age, 5’4”, 127 pounds, and 30.5% body fat.

My goals:
• to learn about weight lifting by doing it
• to become stronger
• to have more energy
• to lower my body fat to 22%
• to flatten my stomach
• to acquire the discipline to exercise
• to improve my nutrition (hasn’t being bad, but there is always room for improvement)

My initial challenges:
• I have not had much discipline to exercise, except for walking, stretching and yoga here and there, and for my relatively newly found love for biking.
• I am terrified to enter the weight lifting room.

I will be posting a summary of my first workouts.

[leyla]

Here I post my workouts so far.

(April 9th) Day 1
A1
squat 1x15x45lb (just the barbell, no added weights)
pushup 2x5x45degrees
seated row 2x15x20lb
step up 2x15x5lb
prone jack knive 1x3

Day 2
B1
deadlift 1x15x45lb (just the barbell, no added weights)
DB shoulder press 2x15x5lb
lateral pull down 2x15x20lb
lunge 2x15x3lb
swiss ball crunch 2x8

Day 3
A2
squat 2x15x45lb (just the barbell, no added weights)
pushup 2x15x45degrees
seated row 2x15x20lb
step up 2x15x5lb on a 12” bench
prone jack knive 2x6

Day 4
B2
deadlift 2x15x45lb (just the barbell, no added weights)
DB shoulder press 2x15x7lb
lateral pull down 2x15x20lb
lunge 2x15x7lb
swiss ball crunch 2x8

Day 5
A2
I’m on a work-related trip
squat 2x15x25lb (lower weight because is the only thing available)
pushup 2x15x45degrees
seated row 2x15x30lb
step up 2x15x7lb on a 12” bench
prone jack knive 2x6

Day 6
B2
deadlift 2x15x25lb
DB shoulder press 2x15x7lb
lateral pull down 2x15x20lb
lunge 2x15xbw
swiss ball crunch 2x8

Day 7
A2
squat 2x15x45lb (just the barbell, no added weights)
pushup 2x15x45degrees
seated row 2x15x20lb
step up 2x15x7lb on a 12” bench
prone jack knive 2x8

Day 8 (April 28/08)
B2
deadlift 2x15x45lb (just the barbell, no added weights)
DB shoulder press 2x15x7lb
lateral pull down 2x15x20lb
lunge 2x15xbw
swiss ball crunch 2x8

New Challenge
By this day my knees have started to hurt. A dull pain has been coming on gradually into the medial side of the knees. It has become worse with each lifting session, and after I ride my bike. My concern is that it becomes stronger and prevents me from following the lifting weights program as described in NRL4W.
I take the recommendation given in the JP forum to stay off NRL4W for one or two weeks.

In the mean time I am doing daily stretches and glute activation exercises:

1. Quad stretch (twice a day) 30 second hold each side twice
2. Sidelying clamshell 2x10 each side
3. Glute bridging 2x10 (if you can do single side, that is better, and do 10 per side)
4. SHELC 2x10
5. Glute stretching 30 second hold each side twice
6. Hip flexor stretching 30 second hold each side twice

I am reading a lot of posts in the JP forum and learning more about active warm ups. I feel that all this is a steep learning curve for me, but I am determined to go through it.

Today, May 7/08 the pain in my right knee is almost not noticeable, but my left leg… my calves and my ankle are hurting too (???) I decide to skip the SHELC today.
I read with much interest an article about using a foam roller.

Being a beginner to weight lifting, I'm wondering how much I need to learn how to walk before I can run... I'll keep going.

[foodfromafar]

Thanks for sharing that link about foam rolling. I had absolutely no clue what everyone was talking about!

[leyla]

On account of the pain in my knees, it took a month before I felt that I could resume NROL4W. In that month I kept up doing daily stretches and glute activation exercises as adviced by Julie. I also learned the active warm up exercises suggested here. In all, although a little frustrated because of the slow start, I'm extremely happy with what I have been learning. I decided to restart NROL4W from scratch and be conservative. Today I did stage 1 workout A3. I find that the active warm up has been crucial. It doubles up my time at the gym, but I feel a LOT better and my knees have been feeling better. I am very grateful for all the people who take the time to write and give the advice in this forum.

[Celestialmom]

Leyla, just wanted to thank you for "going before" me with your knee issues. (Didn't know anyone would ever thank you for hurting yourself, did you?!) I saw your post in the injury forum and you and I have had almost exactly the same symptoms. I've been working hard at the stretches and exercises recommended and am feeling quite a bit of improvement. You haven't been around lately, how are your knees doing?
Celeste

[missjane]

Welcome to the OFFICIAL WOMEN'S CHALLENGE!

[leyla]

I did stage 1 in 23 sessions. Here are beginning and ending weights:

Workout A:

Squat:
Beginning: 2 sets, 15 reps x 45lb
Ending: 3 sets, 8 reps x 60lb
AMRAPs: 32 reps x 45lb

Push-ups:
Beginning: 2 sets, 15 reps at 45º
Ending: 3 sets, 10 reps at 30º
AMRAPs: 24 reps at 45º

Seated row:
Beginning: 2 sets, 15 reps x 20lb
Ending: 3 sets, 8 reps x 50lb
AMRAPs: 35 reps x 20lb

Step up:
Beginning: 2 sets, 15 reps x bw -5” step
Ending: 3 sets, 10 reps x 24lb -8” step
AMRAPs: 45 x bw

Prone Jackknife:
Beginning: 2 sets, 8 reps
Ending: 3 sets, 15 reps
AMRAPs: 23


Workout B:

Deadlift: (This was quite difficult for me)
Beginning: 2 sets, 10 reps x 45lb
Ending: 3 sets, 10 reps x 50.5lb
AMRAPs: 30 reps x 45lb

Dumbell shoulder press:
Beginning: 2 sets, 15 reps x 10lb
Ending: 3 sets, 8 reps x 30lb
AMRAPs: 42 reps x 5lb

Wide-grip lateral pull down:
Beginning: 2 sets, 15 reps x 20lb
Ending: 3 sets, 8 reps x 50lb
AMRAPs: 85 reps x 20lb

Lunge: (I had to do static lunges -because of my knees)
Beginning: 2 sets, 15 reps x bw
Ending: 3 sets, 10 reps x 16lb
AMRAPs: 40 reps x bw

Swiss-ball crunch:
Beginning: 2 sets, 8 reps
Ending: 3 sets, 15 reps
AMRAPs: 45

My knees are doing much better. Having the discipline of taking calcium daily seems to have helped too. Every session I did a long warm up and that helped a lot.
At the end of stage 1 I had not lost weight, but I do feel my clothing fitting a little looser. After finishing this stage I took a couple of weeks off for a lovely vacation with my sister and her family. Now I'm back and ready to begin stage 2. I hope to post more frequently.

[Celestialmom]

Welcome back! Good progression on your weights. I'm glad to hear your knees are doing better, mine are as well. Good luck with stage 2 and the challenge!

[karenmc6]

wow, leyla, who could tell english isn't your first language? glad your knees are feeling better. it's funny how being on a program of any kind can help with other little routines like getting supplements in. i take a few different things with every meal (fish oil, calcium, multivitamin, etc.) and it's becoimg second nature now.

anyway, good luck with the challenge - you're off to a great start!

[Celestialmom]

Leyla, even though your numbers haven't decreased a lot, I think your pictures show a difference in your belly area, which looks quite a bit flatter. Keep up the good work! By the way, you look much younger than your true age! I thought you must be a college student...

[leyla]

Thank you for your comments Celestialmom. I feel all smiles and always young at heart. I'll soon be posting about my stage 2 of NROLFW which I have just finished.

[leyla]

This is a repeat of my post in the challenge log.

Here I post pictures for this month and stats.

Age: 47 (+10 months)
Height: 5' 33 5/8"
Weight: 127"
Bust: 37"
Under bust: 31"
Waist: 30"
At Belly button: 32.5"
Hips: 36 1/2"
Both thighs: 18 1/2"
Both Calves: 13"
Both Biceps: 9 1/4"
Bodyfat: 29.2% (according to my digital scale)

I also attach a file with comparative stats (I haven't figured out how to make it appear in columns or as an image in the body of this post).

Goals: to get stronger (Is this to vague? how would I measure progress?), to loose about six pounds, to flatten my stomach, to learn about weight training by doing it, to understand better and apply nutrition principles to achieve strength and weight goals.--

--This month I seem to have gained inches in my belly area... or I took the wrong measurements last month. But I am glad to be participating here and pleased of having exercised regularly. I am learning a lot.

[leyla]

I have finished NRLFW Stage 2

What makes me happy:

1. Going regularly to the gym/ 3 times a week.
2. My knees are feeling better.
3. Being more confident in the weight room.
4. Learning a lot about exercise.
5. Enjoying the weight lifting itself.
6. Sweating/ feeling alive.
7. Noticing slight but positive changes in my body as I compare the pictures of myself from last month and this month.
8. Wearing my Nike 7 sneakers!

What I could work on:
I like the idea of loosing a few pounds and be firmer, and I realize how much it has to do with nutrition, but I’m having a hard time finding the motivation to weigh everything I eat or count calories!!
My motivation to do weight lifting has been more on the side of getting stronger than on the side of losing weight.
I’ve never had trouble of over-eating. I have never eaten junk food on a regular basis and I am not big on desserts, cookies or ice cream. Now I have increased my protein intake. I’m trying to eat six healthy meals a day… but count calories. At what time? How do I push myself to do that?

Here I post my progress for stage 2:
For all workouts I did active warm up exercises for at least half an hour.

Workout A

Front Squat/push press
Lifting the 45-pound bar for this exercise… I couldn’t do it. I found the bar too heavy and when placing the bar on my shoulders, my wrists, specially my left one, hurt a lot. I did the exercise lifting a 25-pound bar throughout the sessions of this stage.

Step up
Beginning: 2 sets, 10 reps x 24lb
Ending: 2 sets, 10 reps x 30lb

Dumbell one-point row
Beginning: 2 sets, 10 reps x 10lb
Ending: 2 sets, 10 reps x 20lb

Static lunge rear foot elevated
Beginning: 2 sets, 10 reps x 14lb
Ending: 2 sets, 10 reps x 24lb

push up
Beginning: 2 sets, 10 reps at 30º
Ending: 2 sets, 10 reps at 30º

plank
Beginning: 2 sets of 60 seconds
Ending: 2 sets of 60 seconds

Cable horizontal wood chop
My gym doesn’t have this machine. I did home-gym the alternative on the floor.
Beginning: 2 sets, 10 reps x 10lb
Ending: 2 sets, 10 reps x 10lb



Workout B

Wide-grip deadlift from box
I did not do this from a box. This is another exercise that has been tough for me. I continued to do regular deadlifts as I was doing in stage 1.
Beginning: 2 sets, 10 reps x 50lb
Ending: 2 sets, 10 reps x 50lb


Bulgarian split squat
Beginning: 2 sets, 10 reps x bw (body weight)
Ending: 2 sets, 10 reps x 10lb

Underhand-grip lat pulldown
Beginning: 2 sets, 10 reps x 6lb
Ending: 2 sets, 10 reps x 16lb


Reverse lunge from box with forward reach
Beginning: 2 sets, 10 reps x 30lb
Ending: 2 sets, 10 reps x 40lb

Dumbell prone Cuban snatch
Beginning: 2 sets, 10 reps x 6lb
Ending: 2 sets, 10 reps x 16lb

Swiss-ball crunch
Beginning: 2 sets, 10 reps x bw
Ending: 2 sets, 10 reps x 10lb

Reverse crunch
Beginning: 2 sets, 10 reps on the floor
Ending: 2 sets, 10 reps incline bench

Lateral flexion
Beginning: 2 sets, 10 reps Hanna side flexion 1
Ending: 2 sets, 10 reps Hanna side flexion 3

prone cobra
Beginning: 2 sets of 60 seconds
Ending: 2 sets of 60 seconds

Interval training
4 sessions on a bike trainer

[sveta]

Leyla, definite changes in your mid section, and great progress with weights! Awesome job!

[leyla]

I started this stage on Friday Sept, 5. After a week rest I was starting to resist going to the gym. Mostly because of the prospect of having to learn new things. But once I got there I was happy and I liked the workout (for the most part).

One armed dumbell snatch
3 sets, 6 reps lifting 3lb /6lb/8lb

Dumbell single-leg Romanian Deadlift
3 sets, 6 reps lifting 10lb /14lb/14lb

Barbell bent over row
3 sets, 6 reps lifting 45lb in each set

Dumbell single-arm overhead squat
3 sets, 6 reps lifting 10lb + 5lb in each set

Dumbell incline bench press
3 sets, 6 reps 14lb /20lb/20lb

plank
3 sets of 90 secs each

Reverse wood chop
3 sets, 6 reps 20lb /20lb/30lb

Body weight matrix
squats 24
lunges 12 each leg
lung jump 6 (My knees hated this, I could barely do it!!!)
squats jump 12 (My knees didn't like this!!!)

[leyla]

Barbell rumanian dead lift
3 sets, 6 reps lifting 45lb in each set

Partial single leg squat
3 sets, 6 reps

Wide-grip lat pulldown
3 sets, 6 reps 40lb /40lb/50lb

Back extension
3 sets, 6 reps

YTWL
3 sets, 6 reps lifting 6lb in each set

Swiss-ball crunch
3 sets, 6 reps with a 10lb plate

Hip flexion
prone jack knive 3 sets, 6 reps

Lateral flexion
Hanna side flexion 3
3 sets, 6 reps

prone cobra
3 sets of 90 secs each

Interval training
sessions on a bike on a trainer
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