I was a little hesitant in starting a training log. Not like I need something else to keep me busy while I am working! I'm going to have to discipline myself and only update after work hours.
Back in the gym from a 2 week break. In the past two months I was working out with a PT and lost about 10 pounds with him. Not bad. But I feel weaker than I was when I started. Actually I know i am weaker. Before working with a PT I followed StrongLifts strength program and saw some great increases in strength but now I struggle doing a 25lb bicep curl when I could do 12 easily. Two months of high reps with minimal weight on 1300 calories does not do it for me.
During my break I read NROLFW and then reread different sections at least 4 times. I decided to follow the program for training and diet. (Its going to be easier to follow the training.) I need to break the news to my PT.
I started on Saturday: Workout A
A. Squats - 45/15, 65/15, 65/15 Rest 60
B1. Pushups - 45 degree/15, 45 degree/15 Rest 60
B2. Seated Rows - 40/15, 40/15 Rest 60
C1 Step ups - 15/15, 15/15 Rest 60 (6 steps)
C2. Jackknifes on floor - 8 8 Rest 60
Could not figure out how to get the ball to cooperate with me to do the prone jackknife correctly. Need help with this one.
Monday Workout B
A. Deadlifts - 45/15, 95/15, 95/15 Rest 60
Think my form slipped once I got past 8. I need to reset self after each lift and make sure to get into a squat. position before I start.
B1. Dumbbell shoulder press 8/15, 8/15 Rest 60
B2. Wide Grip lat pulldown 40/15, 40/15 Rest 60
C1. Lunge 12/15, 12/15 each leg
C2. Swissball Crunch 8, 30 These are way to easy. Need to modify to increase the intensity.
Ok, my current stats
height 5'6"
weight 155
approximately 26% body fat - body fat measured by holding a U shaped device in hands with arm straight out (not sure of the name of this doohickey)
Waist 32"
Hips 42"
Upper thigh 22.5"
Arm bicep 12" relaxed
Most jeans size 8 Goals
I want to gain strength.
I want to get to a 12" difference between waist and hips. So hopefully Ill gain muscle in my backside and lose some fat overall.
Get into size 6 comfortably. Really want to get into the EJM jeans!
You don't want to start in a squat position for your deads. In this picture, the middle guy is in a squat position and the third guy is in the deadlift position. See the difference?
You don't want to start in a squat position for your deads. In this picture, the middle guy is in a squat position and the third guy is in the deadlift position. See the difference?
OK the picture helps clarify the lines for me better. I felt my butt was up too much (not squating enough in the laymans use of the term). Thank you.
Today I completed Workout A for the second time. I found the squat RX series, that was mentioned in a thread by Lisa, very helpful in getting myself into the correct bottom squat position. I also practiced squatting on to a low step right before I began and just remembered to follow that same motion when I put the bar on my back.
I made sure to keep my rest to 60 seconds and focused on keeping my form on all my exercises. I was sweating from my first w/o set of squats till the end of my interval session. I never sweat like that with my trainer
Squat 45 Warm-up, 65/15, 65/15 Rest 60
My last two reps were really tough. The one thing I did differently with this session is I squatted down in 3 seconds then exploded back to the start position.
SeatedRows 40/15, 40/15
I could have done a few more. The next workout is less reps so I will have to increase my weight. I think I could have finished 50/15 so I'll start with 55 and see how I feel.
Push Ups, 30 degree angle 15, 15
I will need to increase the difficulty of the push up next workout, but I'm going to stay at this angle. I need to focus on keeping my elbows next to my side. They were flaring today.
Step Up, 6 steps 15/15, 15/15
Ouch, enough said.
Jackknife performed on the floor, 10, 20
Need to practice more on using the ball. I've seen a video on it, but still can not stay on the ball.
I performed interval training on the Stairmill after my workout. This has to be my favorite cardio machine. Next time I am going to increase level 5 to level 6.
2 min @ Level 5
1 min @ Level 8
2 min @ Level 5
1 min @ Level 9
2 min @ Level 5
1 min @ Level 9
2 min @ Level 5
1 min @ Level 9
2 min @ Level 5
Next training day with weights will be Saturday for me. My gym installed a steam room so I may sit in there after I do cardio on Thursday. Still no hot tub
I couldn't find my book for about an hour and my heart dropped. My son, 17 months, new game is to place things into other things with openings: cabinets in every room, bags, bigger toys, UPS boxes that are about to be shipped! I enjoy reading ahead to the next exercises that I'm going to complete. This forum and that book are such great motivation for me.
Just wondering, why do people curl in the squat rack? This guy with his girlfriend were curling in the squat rack. The guy was using the barbell with 65lbs (yes I said 65) and his gf was using the ez-curl bar. Maybe he wanted to appear as if he was lifting more. I understand putting the bar on the squat rack to load the weight (this is what I do for deads) but after that keep it off the rack and on the floor (not right in front of the squat rack either). I can't understand why people leave it on the squat rack while they rest. Is it really too much to lift the bar off the ground to do a curl with a barbell? My gym has 2 racks an 2 cages. On Saturdays there is usually a wait and find that very inconsiderate!
Back to my workout - Deadlifts WU 45/8, 95/15, 95/15 60 sec rest The first set went smooth and wasn't struggling, but the second one I had to regroup at 8.
Alternating Sets Dumbbell Shoulder Press 8/15, 8/15 60 sec rest Widegrip Lat Pull downs 40/15, 50/15 60 sec rest- Upped the weight because last set was too easy.
I was very tempted to superset these two exercises, but decided not because that is not how it was in the book.
Alternating Sets Lunge 12/15, 12/15 Crunch on Swiss w/ weight behind head - 12/10, 12/10 Made it tougher and could have pulled out a few more crunches but not many.
Wasn't tempted to do superset here!
This week I tightened all my muscles on each of my exercise to see if I notice a difference. This was a tip given in 11 Strategies to Reshape Your body by Jen Heath. Great articles throughout the Figure Athlete site. I was able to get through my lunges with no problem and my other exercises felt somewhat easier than last week. My deads this week I maintained form throughout my entire first set an I only had to regroup once on my second set.
Fuel
Something is upsetting my stomach and causing me to become bloated. I started the Women's Ultra Mega Active VitaPak. It includes the following:
Calcium 600
CLA 1000
L-Carnitine
Women's Ultra Mega w/o iron
Energy Enhancer
I took the calcium, ultra mega, CLA with my morning shake and the two energy enhancers pre workout.
Morning shake - 10:00 (This is 30 minutes after I woke up)
1 scope chocolate probolic protein
1 scope oatmeal
1 tablespoon of peanut butter
1 cup skim milk
Post workout shake - 1:00
1 scope cookies and cream probolic protein
1 cup skim milk
I practiced bowling and shot 7 games. My stomach started becoming bloated once I finished around 3:00. I did drink water while I was bowling but didn't have anything to eat while there.
Snack 5:00
Beef Jerky 2 servings
6:00 Breakfast
Kashi Go lean
I'll have a Go lean Crunch bar around 7:00 (because I am starving now and its 6:37) and I normally end up eating tuna fish and veggies around 9:00.
I ran out of fruit and need to wait till Monday to go shopping.
I have a lot of work to do on my diet. When I look back I had no real meals today and normally I'm not that bad. Really, I'm not! I should have grabbed something to eat before I went bowling today or immediately afterwards.
My first attempt at posting pictures:
Back Mid March 2008
Back July
Side July
As you can see, lots of work to do. I want bigger muscles and eventually more definition everywhere .
The lighting is really poor and the flash isn't too good on this camera (need batteries for my other camera) so I'll post legs once I get that camera working.
Hey Josie!!! I worked through the first NROL and LOVED it!!!!!!!!!!!!!!!! I purchased NROL4W, but have not done any of the workouts. The books are filled with great information!!
I will try and check in on you!! You look great!!!
Ah yes, curling in the squat rack... a time honored tradition for people who'd never dream of doing an actual squat in the rack.
Your pics look fine - it looks like you're starting out closer to your goals than some (including me). Good luck.
Hi Stingo - Thank you for taking time to stop by my training log and the nice comments about the pics. I'm going to make myself a shirt that says "No curling in the squat rack", wonder if I'll offend anyone!?
I love being in the gym and the rush I get. Luckily my current client allows me to work virtually so I have flexibility with the times I can go to the gym and have been lifting 3 days a week since February. Once my client changes (August) and the semester begins, I'm going to be on a tight schedule, but still want to go to the gym three times a week to continue working towards my goal. It may not be the same time each day, but I'll get in there.
Hey Josie!!! I worked through the first NROL and LOVED it!!!!!!!!!!!!!!!! I purchased NROL4W, but have not done any of the workouts. The books are filled with great information!!
I will try and check in on you!! You look great!!!
Hello Ark,
Thank you for stopping by my log and the nice comment. I was worried about posting pics, but the comments so far alleviated my fear.
I agree, the NROL4W is full of great information and its refreshing to read someone who isn't shoveling the same girly, girly, workout program. I am constantly picking up the book to re-read sections and I'm so psyched about the future workouts. The workouts include a lot of exercises I have not completed before or even seen anyone in the gym perform. Should be a wonderful shocker for my temple. This book also helps me be empowered in the gym and so confident. Plus I think when you walk around with a notepad and pen people take you more seriously!
I was thinking of completing the original NROL after I complete NROLFW. That is just one thing I'm not sure about, what to do after this is complete - start over or do another program.
Just wanted to say hi - your workouts look great! Looks like we are pretty close in size and goals.
I just started stage 6 of NROL4W today and think I will try NROL when I am done.
Thanks for stopping by my log.
I will have to take a stop by yours to see what I am in for and the progress you are making. Stage 6, that seems so far away! One workout at a time....
Today I left for the gym with out my handy dandy notebook. Luckily I was able to browse to my log posted in this forum on my phone. Doesn't look too bad on my screen, but it was tough to get to the second page of training journals. My phone has no touch screen so I have to hit every single link on the page before it gets to the page two link. Now its bookmarked!
I used the Macys One Day Sale Mailer for my hard surface and a back of a flyer for me to write down my previous w/o weights and today's weights. I felt like I was unprepared with out my notebook! Its like training with no music.
Stage One Workout A
Finally reps are going down and weight is going up. I did a 4 minute warmup on the stairmill and then some stretching, squats with hands on the floor, knee circles and the squat and wiggle move.
Squats BW/10, 65/12, now begins the WO 75/12, 75/12
It felt really good to do them all with good form. After 8 I was not exploding up as quickly as before, but form was still good. I was trying not to be distracted by a young lady doing shoulder shrugs with 155 lbs on the barbell!
Seated Rows: 40/12, WO 55/12, 55/12 Pushups 30 degree/12, 30 degree/12
These are killer on my wrist. It actually feels better when I do them on my fingertips. Have to do that next time. Step Up - 17.5/12, 17.5/12
There was a class in the room with the steps so I had to use the step machine with the pulleys set at 5 notch.
Prone Jackknife - 10, 10
Finally am able to do them on the ball! I believe the ball I tried to use before was too high. I got on by putting one knee on the ball, then went into a push up position, then brought the other leg onto the ball.
eta: Forgot to mentioned I performed interval training on the stairmill after lifting. Was dripping before I even stepped onto the stairmill.
2 min Level 5
1 min Level 8
Then alternating the below until 15 minutes
2 min Level 5
1 min Level 9
Is there anyone else who needs to have their mp3 player blasting so they won't hear their knees squeak when working out? Its a mental thing for me. It doesn't hurt a bit, but if I hear the squeak, I won't go as heavy. I think it freaks out anyone who is near me when I'm working out.
Deadlifts WU 45/8, WU 95/12, 115/12, 115/ 12 60 sec rest
I completed two warm up sets today to see how the 95 felt at 12 reps. I wasn't sure if I wanted to up the weight 10 pounds or 20. The actually weight wasn't too bad on my back and legs, but I was losing the bar the second set. Need to find a way to keep the bar. I would use the one hand over one hand under grip, but I read somewhere that is not helping me learn the correct form. Not sure who it effects my form, but I may need to use it the next time.
Alternating Sets Dumbbell Shoulder Press15/12, 15/12 60 sec rest
By far my hardest exercise. My neck didn't strain too much this week.
Widegrip Lat Pull downs27.5/12, 27.5/12 60 sec rest
I used a different widegrip machine and I think the weight that is listed is suppose to be doubled or its in kg. The only two explanation on why I went from 40 down to 27.5.
Alternating Sets Lunge 15/12, 15/12
I ran through these this week. Felt so much easier than last week for some reason. Im going to go up to 20 (deep breath) next session
Crunch on Swiss15lbs over head 2 sets of 10.
This is a long stretch till my next workout. Its hard not to go in the gym a day early to lift, but I will wait till Saturday (unless there is a kickboxing class).
Widegrip Lat Pull downs 27.5/12, 27.5/12 60 sec rest
Back to original machine with the weights separated. Tad bit light
Alternating Sets
Lunge 15/12, 15/12
Forgot to go up to 20lbs :-(
Crunch on Swiss 15lbs over head 2 sets of 10.
Notice some definition in the mirror when I was putting away the weights today. Such a good feeling to actually start to see some lines. Makes me want to work even harder.
Nice job thus far. I just started Leigh Peele's OPT program. I need to lose a serious amount of fat. Luckily for you, you have a great starting point to see phenomenal changes.
Nice job thus far. I just started Leigh Peele's OPT program. I need to lose a serious amount of fat. Luckily for you, you have a great starting point to see phenomenal changes.
Keep up the good work!
Thank you. Good luck with the Leigh Peele's OPT program. Hopefully you'll start a logging journal so I can keep an eye on your progress.
I hope I see some changes soon and am trying to stick to the lifting programs as closely as possible. The diet now, is a different story. Still struggling getting enough calories in I need to gain muscle.
Had a great workout today. Normally I go on Wednesday but had something I needed to take care. I felt so guilty for missing a day in the gym. Friday, Saturday, and Sunday I will be in bowling camp so I will miss another day on Saturday. I will be back in the gym Monday.
Squats 45/8,75/8, 85/10,85/10,85/10
These felt really good today, but the squat rack was not parallel to the wall. Threw me off a little till I realized what was wrong. It seems I got a burst of energy my last set too. I really focused on tightening my buns when I came up and didn't care if I had a wedgie the whole time. Can't wait till I can put the big plates on my bar.
Pushups 3 * 10 @ 30 degree angle
Made pushup harder by starting with my butt not so high in the air.
Seated Rows 70/10, 80/10 , 75/10, 75/10
80 was too heavy and lost form around 7. Struggled with the last couple at 75 but was able to finish. Ill warmup with 70 again then go to 75 for the last three.
Step Up 25 each hand 5 level on machine *3 Prone Jackknife 3*12
Now that I have my balance, these are getting to easy. Need to try the other one with the pike so I can alternate, pike then regular. I'll practice at home first so I won't completely make a fool at the gym.
For HIT I did 10 minutes
2 minutes Level 5
1 minute Level 8
2 minute Level 6
1 minute Level 9
1 minute Level 6
1 minute Level 9
2 minute Level 6 - 3
Finished my workout with a Belly Blaster Extreme Blends. I was craving juice based drink today.
Deadlifts 95/10 115/10 115/10 115/10
Hands started slipping off the bar the second and third sets
Alternating
Wide-grip Lat Pull Downs 55/10, 65/10, 65/10
Dumbbell Shoulder Press 17.5/10, 17.5/10, 17.5/10
OUCH barely pushed out the last one and got it half way up.
Alternating
Lunge 25/10, 25/10, 25/10
Crunches 10/12,10/12 arms straight out behind head.
Overall good workout and heart rate stayed up the entire time. I was proud of myself for carrying the two 25lb dumbbells across the entire gym so I can use them in a different section of the gym.
No improvement in diet :-( That's my own fault.
I need more muscle in my glutes so I need to start getting my protein! Noticed in the mirror my butt was shaking, can't have that!
Took too long for me to complete the entire workout today. I was in the gym for ~ 2 hours this includes the shower time 5 minute warmup and 15 minute Interval training post work out. I like to get it back down to 1-1.5 hours. By the time I got my pedicure I didn't have any time left to go practice bowling :-(
Increased weights and dropped number of reps.
Squats after warmup, bodyweight squats and stretches -
45/10, 85/10, 95/8, 95/8, 95/8 - the last one felt like the weight got lighter.
Pushups 30 degree 8 * 3
Focus on keeping elbows in close to body.
Rows 75/6, 80/8, 80/8, 80/8
Trying to maintain form on the rows. The second and third set need to really focus on my form and keeping my chest up/shoulders back.
Stepups 25/10 * 3 (not sure if I wrote down 10 bu mistake or really did 10) 6 steps.
Jackknifes 12*3 on ball
Overall the workout felt great. I felt the rows some in my right forearm more than I think I should though. Love how the squats made me feel.
Took too long for me to complete the entire workout today. I was in the gym for ~ 2 hours this includes the shower time 5 minute warmup and 15 minute Interval training post work out. I like to get it back down to 1-1.5 hours. By the time I got my pedicure I didn't have any time left to go practice bowling :-(
Increased weights and dropped number of reps.
Squats after warmup, bodyweight squats and stretches -
45/10, 85/10, 95/8, 95/8, 95/8 - the last one felt like the weight got lighter.
Pushups 30 degree 8 * 3
Focus on keeping elbows in close to body.
Rows 75/6, 80/8, 80/8, 80/8
Trying to maintain form on the rows. The second and third set need to really focus on my form and keeping my chest up/shoulders back.
Stepups 25/10 * 3 (not sure if I wrote down 10 bu mistake or really did 10) 6 steps.
Jackknifes 12*3 on ball
Overall the workout felt great. I felt the rows some in my right forearm more than I think I should though. Love how the squats made me feel.
After reading too many articles on T-Nation and other places on the Internet I decided to finish out Stage one doing Romanian dead lifts instead of the conventional dead lifts and lighten the weights on my crunches. I need for my posterior chain to catch up with by quads and am trying to avoid widening of my mid section. Which really conflicts with my goal of having that nice ratio from wast to hips. I'm also thinking about switching to sumo or plie squats and utilize planks instead of crunches.
This is the workout I did today. Felt really good and felt stronger as I got to the last set in each exercise.
Romanian DL
45/10, 65/8, 85/8, 85/8, 85/8
Alternating Sets
Widegrip Pulldowns
55/10, 60/8, 60/8, 60/8 - last one felt a little light
Shoulder press
17.5/8, 17.5/8, 17.5/8 Farmer walk the weights to one side of the gym then back. So proud I am knocking these out with no face twitch!
Alternating Sets
Alternating lunge
17.5/8, 17.5/8, 17.5/8 Will use 20 next time
Crunches on Ball
17.5/8 (forgot I was suppose to do 12), 17.5/8, 17.5/8 Decided, next time doing planks.
I've been MIA the past week or so. I've completed the first stage and evaluated my progress. I've decided to concentrate on dropping my bodyfat to 22% before continuing on with the NROLFW. I've read on some logs that they found it possible to lower bf% while on NROLFW but my body didn't respond to lifting and eating below maintenance. My strength was not increasing or my muscle size.
In stage one, while eating over maintenance, I've noticed my muscles did grow but I also gained some fat. I came across an article by Lyle McDonald, that says females should get between a certain percentage, 22%-24% before bulking and then once body fat reaches 24%-27% to cut down again. I figure since I am between stages and am around 27%, now is the time I should drop down.
Did HIIT this morning for 15 minutes on the Stairmill followed by 20 minutes of Steady State Cardio on the Stairmill (after a 5 minute break).
For the next couple weeks Ill kick the cardio up and keep my diet in check. A hairdresser in the salon I go to lost 26 pounds in one month on the master cleanse diet. So tempting but sure to lose too much muscle doing that ...
Always Work in Progress JosieNJ
Hello
July 5th - No curling in the squat rack!
Linear Mode
