I'm sitting here, sipping my strawberry whey and realizing that I've been fooling myself these past 12 months at the gym - all this time believing that 5 workouts/week are better than 3, going longer makes me stronger, and breaking a sweat means I'm working hard enough. Did I just have a rude awakening after my very first NROL4W workout!
Don't get me wrong... the past year has been a wonderful and enlightening experience, for someone who never kept up a gym routine for longer than a few weeks! But I could have had much better results if I had only started this program 10 months ago, when I bought the book! Oh well. Seize the day, my friends.
Notes on today's workout:
A) Squat, 2x15: 50 lbs + the bar (so I record 95 lbs?) Breathing heavy by the end!
B1) Push-up, 2x15: 45-degree (can't do floor ones yet)
B2) Seated row, 2x15: 60/70 lbs
C1) Step-up, 2x15: 20/15-lb DBs. I can't believe how difficult these became after just 8 reps!!! Found myself pushing up with non-working leg just to complete the movement, so I dropped the weight on the second set.
C2) Prone jackknife, 2x8: Hard to balance, but not too bad.
I was so spent after only 30 minutes, more than I ever was after a 45-60 routine of bicep curls, leg presses, tricep kickbacks and such! I'm going to stick to it - 3 times per week, work on my diet (I eat pretty clean, but a little too much and too often) and hope for some noticeable results to keep me motivated. And I'm hiding the scale for a while, which is really hard for me, being a once-a-day weigher.
Anyway, I'm glad to finally get started on this 6-month journey. Thanks for listening!
Okay! So Stage 1 Workout B is pretty tough, too...
A) Deadlift, 2x15: 95 lbs. Felt like I could have gone heavier if it wasn't for my weak grip. Maybe I'll try a mixed grip next time.
B1) Dumbbell shoulder press, 2x15: 20-lb DBs.
B2) Wide-grip lat pulldown, (1*)x15: 60 lbs *Only did one set because someone else was always on it. Did a set of 15 assisted wide-grip pull-ups with 35 lbs as a substitute.
C1) Lunge, 2x15: 20-lb DBs. Gasping for air by the end of each set!
C2) Swiss-ball crunch, 2x(15*): Supposed to do 8 reps, but it felt too easy. I held a 10-lb medicine ball the first set (awkward), and a 25-lb plate the second. Still not challenging enough. Will look for a harder variation.
I had to stop and sit down a few times between the lunges. I think it's because I did a double red-cell blood donation yesterday. Felt a little woozy.
DOMS: Woke up yesterday with sore glutes, quads and forearms from Workout A. Wonder what will hurt tomorrow!?
I bought a digital food scale, started weighing everything (wow, was I WAY off!) and logging on FitDay.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
My body hates me. This week, I started a new exercise program, scaled back on food intake (within reason - I was overeating before), gave blood, and came down with a nasty cold. I cleaned everything I touched at the gym with antiseptic wipes, don't worry! I was probably a little conservative in today's workout. I feel icky. At least it's over, and I can rest and recuperate until Monday.
Stage 1, Workout 2A:
Squat
2x15: 100 lbs (+5)
Push-up
2x15: 45-degree. Tried to decrease the angle, but could only do two.
Seated row
2x15: 70 lbs
Step-up
2x15: 15-lb DBs. Still struggling with these. My arms felt dead, which I thought was weird. Also a little nauseated afterwards.
Welcome! You are very strong already....I am guessing this isn't your first venture into lifting?
I started the program back in March and it was a welcome awakening for me as well. I am really grateful I found this forum - you will like it here. It has made all the difference in the world for me!
I've completely recovered from my cold (I swear by Zicam), and was fired up to work out this morning. Made a few improvements today.
Stage 1, Workout 2B:
Deadlift
Warm-up sets, 2x8: 80 lbs
2x15: 100 lbs (+5). Felt like I was going to drop it near the end, but I held on for dear life!
Dumbbell Shoulder Press
1x15, 1x13: 20-lb DBs. Just couldn't squeeze out those last two. I've always had a hard time progressing in shoulder exercises. Is that unusual?
Wide-grip lat pulldown
1x15: 60 lbs, 1x15: 70 lbs (+10)
Lunge
2x15: 20-lb DBs. I have to sit down and take a small rest between switching legs, even. Don't know why these are so hard for me. Practice makes perfect, I suppose.
Swiss-ball crunch
2x20 (+5): 25-lb plate on chest. Any more weight would be awkward to hold, so I'll just keep adding reps.
Note: I did indeed have DOMS after my last B workout, in my upper back.
Thanks Jen It took me a while to get the pushups down too. Oh and so far 3 chinups is all I have managed. Its cool to be able to do one. I have been working on them for a long time though, so it has been frustrating. I seem to have to work harder at my upper body strength. So about your shoulder press...thats another thing that is still hard for me so I hope its not unusual cause I am right there with ya.
Regarding your swiss ball crunches, you can add difficulty by putting your feet against weight bench, and if that still proves too easy, you can put your feet on the bench.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Bree, most women can't even do one, so three is an accomplishment! That must have felt so good when you did your first. I'm planning for a special reward when I hit that milestone - maybe a new workout outfit or something.
Tom, thanks for the variation! I'll definitely try that next time. I may fall off the ball, though. Tee hee!
Hi from another former Iowan! I am new to heavier lifting and the shoulder presses frustrate me too. Progress has been s-l-o-w. Even with the slow progress, by stage 2 of NROLW, my shoulders started to visibly take shape. It's a fun program and you are off to strong start!
Hi everyone! Thanks for checking out my log. At first, I felt like the new kid at school, all alone at the lunch table. It's so nice to have a support system, and to hear from others who are experiencing the same challenges.
Today was the first time to decrease reps, from 15 to 12 most exercises. My weight increases were perfect. And the step-ups actually weren't excruciating today (until the last few reps, anyway). Hooray!
Stage 1, Workout 3A:
Squat
Warm-up sets: 1x8: 60 lbs, 1x6: 85 lbs
2x12: 115 lbs. Felt my form slipping. Should I add weight next time, or stay and focus on form?
A good way I've found to choose weights is to pick a weight you're able to do one more rep than what you're scheduled to do. That is, in your current workout a weight where you could do 13 reps of an exercise, but not 14.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
If I feel form slipping, I normally repeat the same weight at my next workout, but go with how you feel. You could do one rep the same, and try the second with more weight...
Way to go on the push ups - they are still my personal nightmare, I have an image of slipping and smashing my nose into the stairs!
Hi everyone! Thanks for checking out my log. At first, I felt like the new kid at school, all alone at the lunch table. It's so nice to have a support system, and to hear from others who are experiencing the same challenges.
I'll add my welcome here as well. I think adding the link in as a signature line helps. People will follow it (as I did). I sometimes forget to go look for new logs (it's recently become a time issue).
Anyway, I'm glad to finally get started on this 6-month journey. Thanks for listening!
Jen
Hi, Jen!
Exciting news that you're all over your new routine. Question for you...this may be an NROL thing, but what is the significance of six months? Is that the time that it takes to get through the NROL program? All the best to you on your journey!!
Hi everyone! Thanks for checking out my log. At first, I felt like the new kid at school, all alone at the lunch table. It's so nice to have a support system, and to hear from others who are experiencing the same challenges.
Just wanted to welcome you. This forum really is wonderful for getting support and advice. Your workouts look great! Keep up with it and you're sure to reach your goals.
I am going to start NROL4W next week (I wanted to get mentally prepared) Good job, it is encouraging to read about other people doing it and their logs, and knowing they like it!! Good luck!
Tom, my gym is at home. Sadly the floor is tiled so it is difficult to find something that does not slide away. Then I noticed the bottom of the stairs, and found that I had perfect steps for 45, 30, 15 degree pushups. It adds to the workout, snigger, that I have to dash up and down the stairs to get to my weights to superset.
Soon, hopefully, they will be a moot point, and I will be on the floor, down to 15 degree today.
Jane started a number of us on a Power Training kick. Nice because it defines the sets/reps/types of exercises, but you pick the ones you want. It seemed like a natural progression for me.
Squat
Warm-up sets: 1x8: 60 lbs, 1x6: 85 lbs
2x12: 115 lbs. Felt my form slipping. Should I add weight next time, or stay and focus on form?
Form>everything. If form was slipping at the weight you were trying, it means you can't really control/handle it (the weight) so you should stay at the current weight til ALL reps are good.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Power Training, eh? I'll look into it. Still have a while to go! It'll be springtime before I move on to the next program.
Tom: Thanks! I'll stay at that weight until I get the form down. Also, I took your advice on the swiss-ball crunches - I put my feet against the bench. Definitely noticed a difference in difficulty (say THAT 3 times fast!). I also tried resting my feet on top... and balanced for about half a second! Ha.
Today was my first B workout with fewer reps. I didn't estimate my weight increases as well this time. Or it was just one of those days.
Stage 1, Workout 3B:
Deadlift
Warm-up sets - 1x8: 60 lbs, 1x6: 85 lbs
2x12: 115 lbs. Second set, I switched to a mixed grip for the last five reps to keep from dropping the bar. Felt lopsided. Not sure I'll do that again.
Dumbbell shoulder press
2x12: 25-lb DBs. Hit failure on seventh rep of the second set, so I dropped to 20-lb DBs to finish. Not ready to step it up yet, evidently.
Wide-grip lat pulldown
1x12, 1x11: 80 lbs. A little too much. Try 75 lbs next time.
Lunge
2x12: 25-lb DBs
Swiss-ball crunch
2x20: 25-lb plate on chest; feet against bench
I think guessing weight increases is difficult, but you seem to have made a good stab at it
I have to play that guessing game tonight! To go up or not to.
I hate mixed grip on the deadlifts, I just can't seem to get good form with it, one arm dips... I'm sticking with standard grip, good gloves and a belt.
Are you just building muscle or trying to lose fat as well? Just being nosey as in your picture you look so slim and elf like.
New Rules = New Body
At least it's over, and I can rest and recuperate until Monday.
Linear Mode
