Shell's Training Log: NROL4W - JP Fitness Forums

Shell81 · 06-03-2008, 09:23 AM

As I've been reading through the posts, I thought it would be a good idea to start my own log and get feedback. I started NROL4W on May 2nd and just completed workout 5A yesterday afternoon. I have been struggling to eat enough calories and think that is causing my slight weight gain (170-173).
Here are my beginning measurments/stats:
Height: 5'8"
Weight: 170
Bicep: 12"
Waist: 31"
Hips: 40"
Thighs: 25"
I have lost 16 pounds since September but really crave to be stronger and leaner. My goals are to be a size 6, weigh 145-150 pounds, and be able to do 3 sets of 15 push ups on the floor. So, I guess that's it.....

Stage 1 Workout 5A (6/2/08)
Squat 30/10 X3
Push ups: 10 X3 on a step with one raiser
Seated row: 75/10 X3
Step-up: 30/10 X 3
Prone Jackknife: 12 x3

LisaS · 06-03-2008, 12:51 PM

welcome.
just a note for us following along at home:
When you post weights, sometimes you will be talking about DBs and sometimes a barbell. Sometimes it might be that you mean total weight and sometimes you mean each hand (like a DB). If you could make some sort of notation so we can tell the difference it will help us understand: are you squatting 30lbs total with a barbell and doing step ups with 30 lb DB Each Hand

or something different than that.

Shell81 · 06-04-2008, 06:43 AM

are you squatting 30lbs total with a barbell and doing step ups with 30 lb DB Each Hand

or something different than that.[/quote]

Thanks for the hints Lisa! I squatted with the barbell with an additional 30 lbs so a total of about 75...step ups are with 15 lb DBs in each hand

.

I actually got up and went to the gym at 5 this morning...

deadlifts: 65 lbs including barbell 10X3
DB shoulder presses: 15 lb DB each hand 10X3
wide grip pull down: 60 lbs 10X3
lunges: 15 lb DB each hand 10X3
swiss ball crunches: arms over head 12X3

My question today is: I want to increase my weigth for lunges and step ups, but, the weights are becoming hard to grip...what do you all suggest?

missjane · 06-04-2008, 07:08 AM

How high is your step for step-ups? Are you high enough that you are getting a full ROM and NOT using your back leg for any assistance to get you up?

I wouldn't think you would be having grip issues yet with 15 lb db's re the lunges. You can always use a BB.

Shell81 · 06-04-2008, 07:16 AM

I step up two steps....the weight benches are always busy....I try to go really slow and focus on only using my front leg, but feel like I am pushing off a bit from the rear leg...Are you supposed to put your leading leg down or leave it up?

missjane · 06-04-2008, 07:59 AM

Your working leg stays on the bench and you raise yourself up and down only using that leg. Your bottom leg should not be working. If I were you, I would raise your step or use a weight bench (what I use) so you get a full ROM and really work those glutes instead of the quads.

Shell81 · 06-04-2008, 08:34 AM

Great thanks!

Shell81 · 06-06-2008, 09:20 AM

So, I was able to meet my caloric needs both yesterday and the day before! Yay! This has been such a struggle for me and I'm finally getting it!

I woke up this am to head to the gym, but was feeling pretty sore still from the deadlifts on Wednesday. Feeling better (looser?) now, so will either go after work or tomorrow am before the sweltering heat we're supposed get here in Boston.

Although my weight has increased by about 3 pounds in the past month and my measurments are holding steady, I FEEL better and can see changes!

Have to go out for my friend's b-day (of course at a bar) and hope to not sabatoge myself with too much beer.......Goal for the day is to stay within my caloric needs and to limit my booze intake tonight......

redfarrah · 06-07-2008, 04:09 AM

Quote:

Originally Posted by Shell81

Have to go out for my friend's b-day (of course at a bar) and hope to not sabatoge myself with too much beer.......Goal for the day is to stay within my caloric needs and to limit my booze intake tonight......

hmmmm... yeah I did the same thing last night. Baaad idea if you're going to the gym the next day.

Shell81 · 06-07-2008, 10:37 AM

Made it to the gym this morning! yay!! Was good with the booze, alternated with H2O....

Jane, I did my step-ups on the bench...woah...what a difference! I dropped the weight from 15 #DBs in each hand to 10# in each hand.....bum will be sore later I'm sure!

Workout 6A Stage 1
Squats: 40 pounds on barbell 10X3
Push ups: 10X3 on step with one raiser....this was much more difficult today than on Monday...

Seated rows: 75 pounds 10X3
step ups: on weight bench, 10# DB in each hand 10X3
prone jackknife: 12X3

Celestialmom · 06-08-2008, 06:55 AM

Shell,
Belated welcome to the boards and NROL4W...your workouts look like they're progressing nicely. Keep up the good work!

Shell81 · 06-09-2008, 04:31 PM

Despite the sweltering heat here in Mass I made it to the gym. Figured I might as well be sweaty at the gym....

Workout 6B Stage 1

Deadlift: 30#on barbell 10X3
Dumbbell shoulder press: 17.5 each arm 3X10
Wide grip pull down: 65 10X3
Lunge: 17.5 # DBs each hand 10X3
Ball crunch: 12X3 (arms overhead)

Feel good: have noticed some excellent definition in my shoulders.,..very exciting...

I do feel very bloated however, most likely due to the heat...trying to drink a crap load of water and I have no appetite...just had a yummy strawberry post-work out shake though.....

Shell81 · 06-11-2008, 07:27 PM

Stage one 7A

Squats: 95# including barbell 8 X3
pushups: on step with one riser: 8X3
seated row: 80 # 8X3
Step ups: on bench: total 20 pounds 8Xs
Prone jackknifes: 15X3

This workout really pushed me today! I'm going to feel sore tomorrow!!!

Met my calorie intake exactly today

three more workouts in this stage...After reading all the other logs I think I'm going to skip the extra workouts and move right into stage 2...any opinions to this?

Celestialmom · 06-11-2008, 07:38 PM

Shell,
I did the first AMRAP (for A), but only found it frustrating. I improved in every exercise, but by the way my weights improved, I knew I would anyway. I was so excited to get onto stage 2 that it seemed like I was wasting my time. So that's my .02.

BTW, good job meeting your calorie intake! I managed that for the past few days also.

Shell81 · 06-12-2008, 08:54 AM

ok, I couldn't help it: I jumped on this scale this am and was done a few pounds after gaining. I'm at 173 now. I'm OK with this now that its trending back down instead of up....it's amazing how much stock I and so many other women put into that stupid number...really...I should be focusing on how great and confident I feel and how I'm actually getting my diet under control and, most importantly , I really look forward to going to the gym.......
Today's an off day for me....this is good because it's my eighth grade students' semi-formal...Its my favorite night....they are so cute (for once)

(no no I really love 'em) Any way I'll be running around in a couple of hours decorating, picking up the cake maybe figuring out something to wear???? Theme's black and white and I have lots of black clothes so it shouldn't be too difficult.

Shell81 · 06-17-2008, 12:09 PM

ARRRGGGG totally fallen off the wagon

.....just devoured 3 cookies....feeling wicked gross and iritated at myself......I think i need a more strict eating plan to follow as opposed to counting calories...just not cuttin it! All I want to do is go to the gym but have 8th grade recognition night at 5:15......guess I have to wait till tomorrow....then it'll be a week. Guess i can count it as a one week break......

Any suggestions on a diet plan? I've read stuff about TNT and Precision Nutrition....what do you all think?

Bytsi · 06-17-2008, 01:19 PM

I can't recommend a diet, as the only one you'll stick to is the one you can live with. But I can relate to the wagon-falling... I drank a big chocolate/caramel/nut milkshake this weekend and made myself literally sick from it... blurg... bleh... ugh... Pick yourself up and dust off - this forum has been a huge help for me in that area.