I like it a lot. I just started the Fat Loss I workouts today and it feels good.
If I could just get more time in it would probably help. I get busy with grandkids softball games, and shopping for a new washer and dryer, lol.
I have to go see my doctor tomorrow and I'm hoping that he won't be disappointed with the slowness of my weight loss. I feel guilty, even though I know I'm moving in the right direction.
And then last night we took my mom out for mexican food and I ate too much, lol, chips and queso, shrimp fajitas, sopapillas -- but it was sooo good.
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Karen -- Not going in circles anymore!
Today: 30 minutes of Wii for a warmup. My Fitness Couch is pretty neat.
NROL Fat Loss I A1
Front Squats 1x15x55 2x15x60 -- I wish I had a squat rack. I just can't lift the bar over my head, do reg. squats and then lift it back over my head.
2Pt DB Row 2x15ex20 -- A cable set up would be nice to... sigh.. but I *like* working out at home
Supine Hip Extensions 3x15xBW -- these seemed pretty easy.
DB Push Press 2x15x20e 1x15x15e Hmmm, I thought I'd be able to do more than my regular presses, but I barely finished the second set of 15 with 20 lb. DBs.
Rotational Lunges 1x15xBW 1x15x5e 1x15x8e I wasn't sure how graceful I would be, but it went pretty well so I added the dumbbells.
SWB Crunch (feet on bench) 3x15x16 -- same old thing
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Karen -- Not going in circles anymore!
DL 3x15x100 (Remembering to keep the "dead" in deadlift)
DB Incline Bench Press 3x15x15 (I thought 15 might be too light.. it's not)
BSS 3x15exBW (foot on bench instead of step like I used to do)
Pull-overs 1x2x45 HAHA! 3x15x35 (and struggling to get full ROM)
RDL 2x15x85 1x13x85 Pretty much droipped the bar at the end of the 3rd set.
SWB Lateral Roll 3x15xBW These are very awkward and I guess I tend to really tighten up my shoulders and neck for them because my neck really hurt.
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Karen -- Not going in circles anymore!
Supine Hip Extensions 3x12xBW
DB Push Press 3x12x20e (tried 22.5, but there was no-way)
Rotational Lunges 3x12ex15e
SWB Crunch (feet on bench) 3x12x16 -- same old thing
Didn't wear me out like the 3x15 workouts did. I felt like I was lifting as much as I could, and making sure I got deep on my squats, so I guess it was good.
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Karen -- Not going in circles anymore!
I'm not sure if I'm going to do FL II next or not. I haven't really looked at it closely, but it seems like it's just a modification of FL I... 12-10-8 for reps instead of 15-12-10, and shorter rests? So, I'm debating about doing Strength I instead.
One of my thoughts on that is my weight loss stalling out a bit. It seems to be hard for me to keep a deficit when I'm doing the Fat Loss workouts.
Of course that may be due to my old HRM overestimating my burn. But if I'm honest, it's more likely because I love food.
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Karen -- Not going in circles anymore!
BSS 3x12ex10e
DB Pull-overs 3x12ex17.5e (with dumbbells I used a neutral grip, it seemed a bit easier)
RDL 3x12x95
SWB Upper Body Russian Twist. 3x12xBW
When doing the RDLs I noticed some tingling down my arms, no pain. Looking through Starting Strength I realized I was not keeping my neck in a natural postition, instead I was looking up -- out ahead of me. When I kept it neutral, the tingling stopped.
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Karen -- Not going in circles anymore!
Kept 3 of my grandkids this weekend (two 9 year olds and a 2 year old) so no formal workouts. Just lots of grandma-get-ups, toddler lifts, and toddler push-presses (at the pool). She makes a great weight.
Unfortunately, I ended up eating too much. I know it's not necessary to finish the 1/2 sandwich, partial yogurt, or half-eaten ice cream bar that she leaves, but I find it hard to resist.
Still, it was fun.
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Karen -- Not going in circles anymore!
I'm bummed because my lower back is tight and achy. I've gotten a few Wii workouts, and I've been using my foam roller.
Inactivity makes it worse. It's tight in the morning, or if I sit on the couch watching TV, but it's fine if I'm up walking around, or swimming at the pool. Some moves from the Wii workouts aggravate it... but mostly it's fine while doing them.
I've used my foam roller several times over the weekend and it seems to help.
I'm kind of afraid to lift, on the other hand, I think maybe I could if I go lighter. I just don't want to aggravate it and have to sit out longer.
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Karen -- Not going in circles anymore!
Front Squats 3x10x55 went down on these
2Pt DB Row 1x10x22.5 2x10x25 -- these however felt good
Supine Hip Extensions 1x10xBW
Supine Hip Extension with leg curl 2x10xBW these are awesome.....
DB Push Press 3x10x22.5 sturggling here still
Rotational Lunges 3x10ex8e -- went down on these
SWB Crunch (feet on bench-arms extended) 1x10x10 these didn't feel good, so I stopped after the first set.
Have an appointment at a local gym to see a trainer on Wednesday. He is going to check my form and give me advice (hopefully good) and do a body composition analysis --- which I'm guessing means check my body fat %. I'm hoping it's not as high as I think it is... but I'm not really hopeful.
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Karen -- Not going in circles anymore!
I really wanted to get a workout in after not having lifted since last Wednesday. The Wii "workout" before felt good, so I continued, starting slow with the weights and planning on stopping if anything felt wrong.
I used less weight on the squats, and the rotational lunges, and the crunches on the ball just didn't feel right so I only did one set. The other stuff felt good and the 2-pt rows felt so easy I just had to up the weight.
And amazingly, my back didn't bother me through the evening and this morning was not stiff like it had been the last couple of mornings.
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Karen -- Not going in circles anymore!
Tuesday took my Mom out to the local casino to play for a while, so no workout.
Yesterday I went for the appointment with the personal trainer. It was really interesting. I had already told them up front that I wasn't interested in joining a gym, and that this was basically a one time thing, so I'm actually now wondering if he figrued with no "sale" he just made the experience pleasant. Or maybe I'm just too skeptical...
So he took my bodyfat % doing a 7-site caliper test. At 5'4", 160 lbs, and 45 years old it came out at 28%. So 114 pounds of LBM and 45 lbs of fat.
We then looked over my workouts and NROL book. He studied it, and then looked at the cover of the book, and laughed. He siad he had been hoping I would come in with some lame workout that he could shred to bits and give me something better, but that he had actually had a chance to meet Alwyn Cosgrove and talk to him and that he was awesome.
Then he had me do some low weight reps of some of the moves I ws curious about and basically told me my form was great. That obviously I had done my homework and gotten a lot of good info on things. He showed me variations on a few moves that weren't in the book and might work better for me at home, and he made sure I knew how/when to progress to heavier weights.
All in all it was a great experience. I told him that I would come back in a couple of months (hopefully after dropping a few pounds of the fat) to get another body comp test.
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Karen -- Not going in circles anymore!
Wow, I've really been slacking. I've done a couple of Wii workouts, but then my granddaughter had a heart procedure on Tuesday (balloon angioplasty -- went really well) and I was just exhausted that day, so nothing.
Then yesterday I had a horrible day at work, so DH took me out to blow off some steam. I probably would have been better blowing off steam in my weight room, but I had fun anyway.
I'm going to try and get a couple more workouts in before next Tuesday when we go on vacation. Probably won't get much done while I'm in Vegas, lol. On the other hand the hotel has a gym, and a pool, and we will be bowling in a tournament while we are there, so I will likely get some activity in.
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Karen -- Not going in circles anymore!
Today -- NROL Fat Loss I A 7(?) continuing with the FLII 3x8 w /30 sec rest becausse I am going on vacatino next week and figured it would be my rest week.
Front Squats 3x8x65
2Pt DB Row 3x8x25
Supine Hip Extension with leg curl 3x10xBW
DB Push Press 3x8x22.5
Rotational Lunges 3x8ex10e
SWB Crunch (feet on bench-arms extended) 3x8x10
really tough with only 30 seconds between exercises. My HRM said my average heart rate for the 26 minutes it took was 150 with max at 180!
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Karen -- Not going in circles anymore!
I think I forgot to log some workouts before I went on vacation... at least I hope I did.
Ah well, had a lot of fun in Vegas. Gambling along with a lot of eating and walking around sight seeing. I don't think I did too bad. The scale shows a bit of an increase, but I also seem to be retaining some water as my rings are more snug than usual.
However, DH is still on vacation (he doesn't go back to work until next Monday) and wants to go do some running around during the evenings. So I have a feeling I won't get many workouts in this week. At least I am back to tracking my calories.
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Karen -- Not going in circles anymore!
Well, I've lost 5 pounds since I got back from vacation. I guess that's the bright side of having the stomach flu. No workouts yet, but yesterday I managed to eat over 1000 calories.... and felt like hell.
Hopefully today will be better. Maybe a light workout tonight????? Playing on the Wii for a bit maybe.
I still haven't decided exactly which NROL workout I'm going to tackle next. I need to decide, but I don't think I'm going to lift until I feel a bit better. Honestly I feel weak as a kitten still.
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Karen -- Not going in circles anymore!
Linear Mode
