taken Sept 6/08 (cause I was going to start then and got side tracked by sick kids):
Weight: 130
Height: 5' 6"
Neck: 12
L.arm: 11.25
r.arm: 10.75
bust: 33.5
hips/butt/thickest part: 38
waist (belly button): 27
l. thigh: 22.25
r. thigh: 21.5
Injuries: ongoing (15 yrs) right knee/hamstring constantly causes me some discomfort but once I am exercising regularly it usually gets better (one of the many motivations to get back in shape).
Weight loss goal: I don't have a number I just want to feel good and strong (and look nice in clothes again).
I have never been part of a gym. I've always run outside, used my elliptical or do yoga, kickboxing, aerobics to dvd's in the past. I've been home the past few years with young children (have 1 and 3 yr old) so it can be difficult to get opportunities to workout without interuption, but I am motivated and just decided to start waking up very early 2-3 days a week to workout. I have a bench, ball and weights so I workout from home. I find working out in the morning the best time of day for me.
STAGE 1
Workout 1 (Sep 29/08)
A - Squat: 10 + 10 + curl bar 15x, 60 sec rest, 2 sets - weight felt easy but knee hurt a bit; try heavier next time
Alternating (w/ 60 sec rest inbtwn):
B1 - Push-ups: 8x, 6x - I feel so weak, I'd say I don't go far enough to the ground but I'd probably only do 1 if I did
B2 - Pullover (found out afterwards that this is the wrong exercise - Oops): 8 12x, 8 12x - shaking at the end
Alternating (w/ 60 sec rest inbtwn):
C1 - Step-Up (stool 15.5 inches): 10 15x each leg, 15 15x each leg
C2 - Prone Jackknife: 8x, 8x
I hurt so bad (felt black and blue all over) for the next 2 days.
Workout 2 (Oct 1/08)
A - Deadlift: 20 + 20 + curl bar 15x, 60 sec rest, 15x - in hindsight I think my form was incorrect
Alternating (w/ 60 sec rest inbtwn)
B1 - Dumbbell Shoulder Press: 10 15x, 10, 15x - hard at end of both
B2 - Deadlift Bent Over Row: 10 15x, 15 15x - try to start w/ 15 next time
Alternating (w/60 sec rest inbtwn)
C1 - Lunge: 15 15x each leg, 20 15x each leg
C2 - Swiss Ball Crunch: 8x, 8x
Workout 3 (Oct 6/08)
A - Squat: 20 + 20 + curl bar 10x (cause phone rang and have kids sleeping so I had to get it), 60 sec rest, 15x - I started with 25 + 25 + curl bar but couldn't put it over my head to get it in position
Alternating (w/ 60 sec rest inbtwn):
B1 - Push-ups: 8x, 7x - I feel so weak
B2 - Barbell Bentover Row: 15, 2x - easy
Alternating (w/ 60 sec rest inbtwn):
C1 - Step-Up (stool 15.5 inches): 15 15x each leg, 20 15x each leg
C2 - Prone Jackknife: 8x, 8x
Workout 4 (Oct 9/08)
A - Deadlift: 25 + 25 + curl bar 15x, 60 sec rest, 15x - try a little heavier next time (lower back hurt a bit)
Alternating (w/ 60 sec rest inbtwn)
B1 - Dumbbell Shoulder Press: 10 15x, 15 13x - heard clicking in my neck/shoulder area so I stopped; no pain though
B2 - Pullover: 8 15x, 10 12x - I don't think I'm extending as far back as I should be but I'm scared I'm going to drop them
Alternating (w/60 sec rest inbtwn)
C1 - Lunge: 15 15x each leg, 20 15x each leg
C2 - Swiss Ball Crunch: 8x, 8x
I can definitely feel a difference already (which is keeping me motivated). I know my diet needs looking at too, with little ones I'm always giving them snacks and then you help yourself to a few fish crackers or raisins here and there and it adds up.
Weight: 130 (same)
l. thigh: 21.5 (-.75)
r. thigh: 21 (-.5)
neck: 12 (same)
butt/pelvis/thickest part: 37.25 (-.75)
over belly button: 26 (-1)
l. arm: 10.5 (-.75)
r. arm: 10.5 (-.25)
bust: 33 (-.5)
It's nice to see there is a difference in my measurements after only 4 workouts even though there is no change to my weight. I know muscle weighs more than fat
October 13 (6:30am on a Stat Holiday am I crazy?)
I was very confused this morning. I was part way through my routine and then I got confused thinking I should have been doing more sets/reps because I'm on my 5th workout (but I shouldn't because I'm on my 3rd A workout). Anyways, my workout was a little jumbled because of it.
Workout 3A:
A. Squat: 22.5 + 22.5 + curl bar, 15x, 60 sec rest, 15x (ohhhh boy really hard to get back over head, doing the squats is fine)
Alternating:
B1. Push-Ups: 10x, 9x - felt like my form for the first set was getting better
B2. Dumbbell Bent Over Row: 15, 15x; 20, 12x
Here's where the confusion set in:
C1. Step Ups (3 sets): 15, 10x/20, 10x/20, 10x (my weights only go up to 20 otherwise I would have done 25, I guess I need to get higher weights)
C2. Prone Jackknife: 10x/10x/8x
No confusion this morning and its just as early (Yeah!)
3B
A - Deadlift: 27.5 + 27.5 + curl bar 12x, 60 sec rest, 12x
Alternating (w/ 60 sec rest):
B1 - Dumbbell Shoulder Press: 10, 12x, 15, 10x (heard clicking again during second set so I stopped early - anyone have that happen or know what that is? Sounds like in my shoulder possibly (no pain)?
B2 - Pullover: 8, 10x, 10, 7x (dropped one of my weights)
Alt (w/60 sec rest):
C1 - Lunge: 20 12x each leg/20 12x each leg
C2 - Swiss Ball Crunches: 10x, 10x (easy, might try w/ weight next time)
A few hours after the fact my right knee/hamstring is hurting a bit. I'm trying to be careful and not hurt myself.
I hadn't purchased any whey protein yet and have been using individual/sample sizes but just placed an order online for something bigger (from Whey Depot in Canada). I'm hoping its good I'll let you know once I get it.
B1 - Dumbbell Shoulder Press: 10, 12x, 15, 10x (heard clicking again during second set so I stopped early - anyone have that happen or know what that is? Sounds like in my shoulder possibly (no pain)?
I've had that happen when doing shoulder presses with a barbell. Freaked me out the first time, but like you, no pain, no soreness the next day or anything. Of course, I dislocated one shoulder many years ago so I always assumed it was something to do with that.
Not much help, am I?
Anyway, welcome. I saw you mention Canada so I'm assuming you also live here. My new whey protein of the moment is ISO XP (high % protein and cold processed). I find the chocolate quite good on its own although the vanilla I mix with fruit (or oatmeal and egg whites for pancakes). Either that of the cheap stuff at Costco (Webber Natural).
Friday's is my day to clean my house, wonder how many calories I'm burning doing all that?
realcdn - hi there, thanks for your post, yes I live in BC (Abbotsford to be exact). Thanks for the tips on whey protein, I think when I did Body for Life we took something called myoplex, but the store that sells it is 45 minutes away and I can't be bothered to load up my kids and go from store to store to try and track down something, so I thought I'd give that Whey Depot a try. I have seen the stuff at Costco but I didn't know anyone that had tried it, so that's good to know that its not too bad, I noticed it a few weeks ago for $10 off I think it was $35 and almost picked it up.
iowafepusher - thanks for the encouragement, I feel a little misguided doing this on my own but its nice to feel I'm not by the community here on the boards
Hoping there is no rain here tomorrow so I can take my boys (my two little boys and my hubby) to the pumpkin patch tomorrow!
The weather is great here, we went to the pumpkin patch this morning, lots of fun. They have a petting zoo there too. The kids loved it. Got home and put the boys down for a nap and I've got lots of energy so I decide to go work out; here it goes:
Workout 4A:
A. Front Squat: 25 + 25 + curl bar, 8x (left wrist sore), 60 sec rest, 12x - I changed to front squats as I was having a hard time getting the bar over my head, is that what others are doing???
Alternating (w/60 sec rest):
B1. Push-Ups: 10x, 10x
B2. Dumbbell Bent Over Row: 20, 12x; 25 + bar (I'm guessing its btw 28-30), 12x
Alternating (w/60 sec rest):
C1. Step Ups : 20, 12x/25 + bar, 12x (each leg)
C2. Prone Jackknife: 10x/10x
I changed to front squats as I was having a hard time getting the bar over my head, is that what others are doing???
I only went up to 70lbs on the squats in Stage 1, but when they came back in Stage 7 I switched to front squats. That was about my max to load / unload without a rack. I had gone to 80 lbs with Good Mornings (a substitution in stage 3 & 5), but it was definitely bad for one shoulder getting the bar over my head - so I decided to be smarter about it.
Oh, and with Costco and the whey, I'm buying Webber Naturals (purple label). I only mention that because I think the coupon a couple of weeks ago was for something I hadn't bought before.
This morning I woke up not feeling too hot (it was a long night, my one year old is getting his molars so I was up a few times with him). I decided to sleep instead of workout and do workout after kids are in bed for the night.
Got more energy has the day progressed and I'm feeling much better. Glad I waiting till the evening to do my workout. I felt like Superwoman tonite, I increased some of my weights and felt really strong except at the end of the Lunges..phew!
4B
A - Deadlift: 30 + 30 + curl bar 12x, 60 sec rest, 12x
Alternating (w/ 60 sec rest):
B1 - Dumbbell Shoulder Press: 15, 12x (no clicking), 20, 9x (heard clicking again during second set)
B2 - Pullover: 8, 12x, 10, 12x
Alt (w/60 sec rest):
C1 - Lunge: 20 12x each leg/25 + bar 10x each leg - wore me out!
C2 - Weighted Swiss Ball Crunches: 10, 10x, 20, 10x
having some computer issues last few days, I think it's "healed" for now, not too long and we'll likely have to break down and get a new computer, hopefully this one can get us to Spring time (once we've recovered from Christmas).
I purchased some new (well new to me weights) free weights to add to my collection (also came with a straight barbell (15 pds I think). My old curl bar must have been btwn 5-8 pds cause it is so light in comparasion which makes my lifting weaker then I thought
Anyways here is my next workout with my new bar:
Late last night (once kids asleep and no husband to distract me as he is travelling for work):
5A
A: Front Squat: 27.5 x 2 + bar = too heavy (wrists hurt), 4x; 60 sec rest, 25 + 25 + 15 = 65, 9x; 65, 5x
Alt (w/60 sec rest)
B1: Push-Ups: 10x; 9x; 7x
B2: Dumbbell Bent Over Row: 20, 10x; 25 + db, 10x; 25 + db, 8x
Alt (w/60 sec rest)
C1: Step Up: 20, 10x; 25+db, 10x; 15+db, 10x (w/ each leg)
C2: Prone Jackknife: 10x; 8x;8x (I know these were supposed to be 12x each but I just couldn't do it I'm spent)
I thought I'd be sore in the morning but I'm not, I haven't been since my very first workout (then I was sore for 2-3 days). I feel like I'm pushing myself as hard as I can but doubt myself then when I'm not sore the next day.
Weight is still the same but I'm definitely feeling stronger and tighter which are making my clothes fit a little looser especially in the waist and butt. I'm really loving doing these workouts, I look forward to them even.
This mornings workout:
5B
A - Deadlift: 80, 10x/10x/10x (w/60 sec rest)
Alternating (w/ 60 sec rest):
B1 - Dumbbell Shoulder Press: 15, 10x; 20, 10x (HARD!); 20, 8x
B2 - Pullover: 8, 10x; 10, 10x (last 2 were poor form); 10, 7x (feel like I'm going to drop the weights over head)
Alt (w/60 sec rest):
C1 - Lunge (alt each leg): 20, 10x; 25 + bar, 10x; 25 + bar, 8x
C2 - Weighted Swiss Ball Crunches: 20, 12x; 20, 12x - doesn't feel very difficult so I tried the last set without the weight with my feet on the bench - I think I've read others do that, is that right? It was definitely tricky staying balanced. Did 10 of those.
My whey protein powder arrived from the Whey Depot (Canadian) yesterday (arrived in 7 business days which is pretty decent, Canada Post can be pretty lame sometimes). I ordered chocolate. I tried it yesterday with water and it tasted a bit watery (but I might have added too much water) but the consistency was really nice, it blended nice with no lumps - I've had others that were always lumpy. I work out often when my kids are sleeping so I can't use a hand mixer or anything. Today I had it mixed with 1% milk and it tastes really similar to chocolate milk (with very little after taste).
A Front Squat (w/ 60 sec rest): 75, 2x; 70, 4x; 65, 10x - adjusting to new bar and weights; I think I need to take it slower on this and work on form, I felt uncomfortable doing the squats tonite, next time I'll try less weight and work on form
Alt (w/60 sec rest)
B1: Push-Ups: 10x; 10x; 10x
B2: Dumbbell Bent Over Row: 20, 10x; 25 + db, 10x; 25 + db, 8x
Alt (w/60 sec rest)
C1: Step Up: 20, 10x; 25+db, 10x; 25+db, 10x (w/ each leg)
C2: Prone Jackknife: 12x; 12x;10x
I'm feeling really worn out lately. Don't feel like I'm catching anything just tired.
I'm getting better at sneaking in a workout in the afternoon while my 1 year old is napping and my older son as a quiet time watching his favorite show (usually Thomas - he's a trainoholic).
6B
A - Deadlift: 85, 10x/10x/10x (w/60 sec rest)
Alternating (w/ 60 sec rest):
B1 - Dumbbell Shoulder Press: 15, 10x; 20, 10x (heard clicking); 20, 8x
B2 - Pullover: 8, 10x; 10, 10x; 10, 10x
Alt (w/60 sec rest):
C1 - Lunge (alt each leg): 20, 10x; 25 + bar, 10x; 25 + bar, 10x
C2 - Swiss Ball Crunches w/ feet on bench: 12x/12x/12x
Had lots of energy left so I did some:
Dumbbell Extensions - 20 pds - 12x
Bench Dips - 12x
I feel like my biceps are getting big but nothing happening with my triceps, maybe that will change in the next stage, I haven't really looked ahead to those exercises yet.
Well...I think I better go carve my pumpkins with my little guy now
Oct 30 - I bought a foam roller and looked up some of the exercises to do with that on my legs (I thought it would feel good on my legs esp. hamstring which I have some issues with and it did).
I missed my Saturday (Nov 1) workout due to poor choices at a Halloween party on Friday night. Don't get me wrong that is not the kind of lifestyle that I lead (I think the last time I was sick from alcohol was 10 yrs ago), I'm a occassional social drinker who can't handle too much. I was fine that night but really sick all day on Saturday. Nice reminder that I must be more careful! Anyways, embarassing to admit but I'm human.
Today's workout:
7A
A - Squat - 65, 8x/70, 8x/70, 8x
Alt w/ rest
B1 - Push up: 8x/8x/8x
B2 - Dumbbell Bentover Row: 20, 8x/25, 8x/25, 8x
Alt w/rest
C1 - Step Up: 25+bar, 8x each leg/25+bar, 8x each leg/25+bar 8x each leg
C2 - Prone Jackknife - 12x/11x/9x (these were super hard today I was supposed to do 15 3x)
I feel pretty good today and happy to move on from the rough weekend (I'm not sure how people can do that every weekend!)
Last edited by Rockafeller : 11-03-2008 at 02:37 PM.
Reason: forgot to mention something
I did some foam roller exercises last night on my legs/hamstrings/butt, felt good. Looking forward to tomorrow's workout, not too many left in Stage 1.
Update:
All measurements the same and weight too as Oct 9 except for:
butt/hip: 36.25 (- 1 since Oct 9! woohoo)
bust: 32 (-1 inch since Oct 9; don't need to loose any here!, but it always seems to happen)
Here is this evenings workout (I seem to be having more luck in the evening lately once the kids are in bed):
7B
A - Deadlift: 85, 8x/95, 8x/105,8x (w/60 sec rest)
Alternating (w/ 60 sec rest):
B1 - Dumbbell Shoulder Press: 20, 8x; 20, 8x; 20, 8x
B2 - Pullover: 10 (x2), 8x; 10 (x2), 8x; 15 (x2), 3 then switched back to 10 (x2), 5x
Alt (w/60 sec rest):
C1 - Lunge (alt each leg): 25+bar, 8x; [4 minute break - had to re tuck in one of the boys]; 30 + bar, 8x; 30 + bar, 8x
C2 - Swiss Ball Crunches w/ feet on bench: 15x/15x/15x
Lower back really hurt (and still not too comfortable after this last set of exercises also I slammed my thumb inbetween two of the weights and my poor left thumb nail is already starting to get a black mark on it - that hurt!)
I think I'm off to do a little foam rolling and then relax a bit
Last nights workout (after getting home from "Thomas Live" - yes as in Thomas the Tank Engine!):
A - Front Squat - 70, 8x/70, 6x/70, 2x, then tried again 3x - wrists hurt, it was harder today
Alt w/ rest
B1 - Push up: 8x/8x/8x
B2 - Dumbbell Bentover Row: 25+bar, 8x/25+bar, 8x/25+bar, 8x
Alt w/rest
C1 - Step Up: 25+bar, 8x each leg/25+bar, 8x each leg/25+bar 8x each leg
C2 - Prone Jackknife - 15x/10x/10x
I'm definetly noticing changes in my body which is really nice and encouraging to keep on going.
About the "embarrassing to admit" thing....I have found that being accountable on this forum has helped me a lot. We are all human and slip up from time to time. The most important thing is to recognize the problem, don't dwell on it too long, and move on.
Keep up the good work! Your front squats look great. I am still struggling with form on those - I tend to use my wrists too much.
Are you going to do the bonus workouts - as many reps as possible at the original weights? I plan to. I'm curious to see how easy it will feel! I think it will be a nice reminder of how far I've come, and keep me motivated for Stage 2.
I don't think I'll take a week off between stages, however. Not yet, anyway.
Thanks so much for your encouragement ladies, I appreciate it.
The front squats are toughies, my hubby gave me a wrist rub afterwards. Maybe I should reduce my weights and work on my form a bit.
I was sort of on the fence about whether or not to do the as many reps as possible workouts but hey if your going to do them, then I will too and we can compare notes. I'm not planning on taking a week off yet either (that's how I get into trouble taking time off then one week turns into two...etc.). Maybe I'll take a week off after Stage 2. What is the importance, do you know? Maybe I'll save it for Christmas time.
I even received an email this morning from my hubby (he's at work) encouraging me on my hard work and dedication. He said he can see the changes in my body (I was shocked he doesn't do that on a regular basis so that was nice to hear that he is noticing too considering he sees me everyday).
The book says that it's important to take an occasional full week off to help your connective tissues, nervous system and bones to recover. Christmas would be the perfect time for a break. Good idea!
Oh, and your hubby is a keeper! That's so nice for him to encourage you like that. I guilt-tripped my boyfriend about it. "Why can't you do that for me?"
Rockafellers NROL4W Training Log
I'll let you know once I get it.
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