NROL 4 Peaches

[Juleske]

Originally Posted by Peaches6311

Fourth, I was reading Lee's about bulking up. I have never really worried about bulking up before. Lately, I am wondering if I am going to regret what I am doing later. My legs are hard as rocks and not small. My arms are a big too, but I know I have some fat to lose on them. But, I love lifting heavy. So, what's a girl to do???? I guess do what she loves and not worry about the consequences?

Like Leigh said, it's all about the type of body you want. If you like Jessica Biels body, lift some weights and diet down a lot. If you want Alba's body, don't lift much weights and diet down a lot.

But personally I don't think you'll regret this later. You're building up strength and muscle and those things will be very, very beneficial for you in the next 30 years.

[scribess]

If you like lifting heavy, then lift heavy. If you then don't like how you look as a result, then I guess you assess which you like better and go from there (e.g., lifting is worth it anyway or lifting isn't worth it). But just don't let others' perceptions influence what you want to do.

[Peaches6311]

I never really think about the type of body I want when I am in the gym. I just think about pushing myself until it becomes an internal test --- my idea of fun. A few weeks ago a guy asked me what my workout goals were.

I didn't know what to tell him, except to lift as heavy as I can for the pre-determined set of reps. To take myself where I am begging to quit, yet I keep going. That was when I realized that I didn't really have any goals (as far as my body).

I do know that if I were to lift light with a lot of reps --- I would quit weight lifting. 15 reps boarders on being too many for me. I hate Hate HATE lifting light.

But either way --- the amount of fat on my back says --- diet down girlfriend (smile)

[Juleske]

strength training and a deficit are fine to pair up, I've been told

[butterbeean]

Hi Peaches. I'm working on NROL Fat Loss II. It's a challenging little workout, isn't it? Good luck with it.

[Peaches6311]

Originally Posted by Juleske

strength training and a deficit are fine to pair up, I've been told

I can tend to get so hungry that I am ready to chew my arm off on the way home --- just to hold me over I try to keep my lifting days at 1700 (1500 on non lifting days) but on fat-loss 2B --- I was just too hungry and ate 1800. My heart rate monitor said that I burned 600+ calories. But, I don't find that, that matters too much. If I eat that much, I am going to gain weight.

I should lower my non lifting days to (1300 -1400) to help make up for it. But, I just don't want to . At some point I have got to get serious and quit being a baby about it. I have decided to wait a month and see how it goes first. I am hoping that the numbers skyrocketing up are just a fluke as I get use to a new program.

[Peaches6311]

Originally Posted by butterbeean

Hi Peaches. I'm working on NROL Fat Loss II. It's a challenging little workout, isn't it? Good luck with it.

Yes, I especially like (hate) 2B with those BSS/ overhead press. Thanks for the encouragement.

[Peaches6311]

Originally Posted by scribess

If you like lifting heavy, then lift heavy. If you then don't like how you look as a result, then I guess you assess which you like better and go from there (e.g., lifting is worth it anyway or lifting isn't worth it). But just don't let others' perceptions influence what you want to do.

Your right!!!!

I am a 43 yo woman. I can do as I please. As long as hubby is happy, and I am happy --- who cares. Though sometimes I wonder if he really likes me quite so muscular. But, I like my body. So --- there is my rebellious nature And he likes me happy. If at some point it gets to be too much, I can re-evaluate then.

Thanks

[Juleske]

Originally Posted by Peaches6311

Your right!!!!

I am a 43 yo woman. I can do as I please. As long as hubby is happy, and I am happy --- who cares. Though sometimes I wonder if he really likes me quite so muscular. But, I like my body. So --- there is my rebellious nature And he likes me happy. If at some point it gets to be too much, I can re-evaluate then.

Thanks

Hehe, yeah, I just told the boyfriend to tell me when he thinks I'm losing a bit of the secksay between the muscle and he hasn't said anything. But then I gained a pants size and all he says is "ooh, nice ass!". Hubbies are rarely as critical as we are

[Peaches6311]

Originally Posted by Juleske

. Hubbies are rarely as critical as we are

So true.

Whenever I say something about being too muscular, my hubby says something like, "I know you like your muscles". The only positive thing that he has said was to the effect of liking my strong body during sex. I think he likes what it can do, more than how it looks (he is smart enough to not actually say it). I think the former is more important to him in the long run than the later.

He isn't really into health and fitness. So, he might not complement me, because he doesn't want to encourage me to become more "fanatical"

[butterbeean]

I had a similar situation last summer. A trainer came up to me and asked what my goal was. I wasn't ready for his question and said, "I'm just trying to shape up." lol Is it OK to say that I like myself just the way I am ... all curvy with muscles and fat?

[Peaches6311]

Originally Posted by butterbeean

I had a similar situation last summer. A trainer came up to me and asked what my goal was. I wasn't ready for his question and said, "I'm just trying to shape up." lol Is it OK to say that I like myself just the way I am ... all curvy with muscles and fat?

You know that is so true. When it comes right down to it --- I like myself the way I am and my only real goal is to have fun and to challenge myself. I am goal orientated in so many areas of life, but in my hobbies --- I just want to have fun.

Workout Fatloss 2A2

I had to leave town do to a death in the family. I did take my workout sheets and managed to make it to the gym once --- really need to go tomorrow and catch up on 2 times a week. It was really hard to do some of the exercises in this "new" gym. Plus, I had been sitting in a car all day and felt weak and out of it. I forgot my heart monitor and the clock wasn't near the weight room area --- so I had to count on my rest period --- sure it was off.

Warm Up
3 sets of
10 Jumping Jackes
10 squats
10 pushups
10 bounces


Front Squat 3X 12 reps @ 90#
Wide Grip Cable Seated Row --- They didn't have a wide grip attachment. So, used about 3 ft. bar on cable machine.
12 @ 4plate (too easy) 12@ 6 plate (too hard) 12 @ 5 plate --- thinking 4 plate is just right

Alternating Sets of 12
Supine Hip Xtn/ Leg Curl 3X 12 with BW
Barbell Push Press 3 X 12 @ 55#

Alternating Sets of 12
Dynamic Lunge 12 @ 45#, 12 @ 55 #, 12 @ 55#
Upper-Body Russian Twist 12 @ BW, 12 with 5# dumbbell, 12 with 10# dumbbell.

I just got home tonight and am feeling way out of it. Hope I feel good enough tomorrow to make it to the gym.

[Juleske]

Originally Posted by Peaches6311

Warm Up
3 sets of
10 Jumping Jackes
10 squats
10 pushups
10 bounces

you got me curious - what's a bounce?

[kimikaw]

Also curious re: bounces

Interesting discussion both here and in the bulky thread in the FLTS section about desired body type. If staying in a deficit or very, very close to maintenance and lifting heavy will you still bulk up? Some places I read you have to be in a surplus to gain muscle, but I think we all see you can gain at least some lean body mass/muscle in a deficit...just maybe not the bulky kind?

I think you're in the right mental state..lifting makes you happy, and as long as that continues, keep going. I suspect if you get to where they results/body starts getting too "big" for your comfort that some of the pleasure in lifting heavy will also decrease. Then again, what do I know.

[Peaches6311]

Bounces --- I jump up and down on my toes.

[scribess]

Sorry for the death in your family!

[Peaches6311]

Thanks, it has been hard to get back to life. I know that I need to get back to the gym, but I just don't want to do anything. I am going to martial arts tonight. I hope it knocks me out of my funk.

[NYC_Native]

Hope you're feeling better, Peaches.

[stingo]

Originally Posted by Peaches6311

Thanks, it has been hard to get back to life. I know that I need to get back to the gym, but I just don't want to do anything. I am going to martial arts tonight. I hope it knocks me out of my funk.

Literally? Seriously though, stay strong.

[butterbeean]

I hope you're feeling a little better and I'm sorry for your loss.

[Peaches6311]

Thanks everyone. As a general rule, if I were a dog my tail would be constantly wagging. So this funk is very uncharacteristic of me. But I did force myself to the gym today. I know that I could have pushed myself harder, but it was all I could do just to make myself do it.

Warm up --- 5 min. on treadmill 10 squats and 10 pushups

Alternating sets
Snatch-Grip Deadlift 3 sets of 12 @ 95#
T-Pushups 3 sets of 12 --- unfortunately our dumbbells are round instead of hexagon --- need to find a solution to this later.

Alternating Sets
BSS with Overhead Press 3 sets of 12 with 5s#
Underhand- Grip Lat Pulldown 3 sets of 12 @ 70#

Alternating Sets
RDL/ Bent Over Row 3 sets of 12 @ 40#
Lower-Body Russian Twist 3 sets of 12

I think that on top of everything else that my hormones are out of whack. I think that because I am so active it hides the symptoms most of the time and not being active brought them all rushing to the surface. So, my plan is to see a doctor and in the meantime get back to being consistent in my workouts.

Thanks for the support,
Peaches

[scribess]

Good idea on seeing a doc, Peaches. Definitely good to make sure everything's okay. Also good to get back into the workouts--I know life is probably pretty sucky for you right now, but it can help to get back into the routine.

[Peaches6311]

Hi,

Well, I started my TOM again Wed. It was only 14 days after I started my last TOM, but I am feeling better now. I was almost an instant relief in how I was feeling. YEAH!!!!

Warm Up: 3 Sets of
30 jumping jacks
10 squats
10 bounces
10 pushups


Alternating Sets
Front Squat 3 sets of 10 @ 95 #
Wide Grip Cable Seated Row 3 sets of 10 @ 70#

Rested 45 sec. on all but the last set of cable rows --- someone got on my machine and I had to weight.

Is there any advantage over the front squat over the regular squat?? It really hurts my wrist and almost chokes me as the bar is right up against my throat --- actually have to kind of harden my throat on way down so it doesn't get hurt.

Alternating Sets
Supine Hip Xtn w/leg curl
1 set of 10 single leg and 2 sets of 10 double legged
Barbell Push Press
5 reps @ 95# --- was being lazy -- hoping I wouldn't have to change out weights from squat.
2 sets of 8 @ 85# --- still overestimated my ability but didn't want to change it again.

Alternating Sets
Dynamic Lunge 3 sets of 10 @ 45#
Upper - Body Russian Twist 3 sets of 10

Thanks again for all the support

[kimikaw]

Peaches,

I hate to read your still feeling bad...hopefully, the hormone issue will get settled out. And as to feeling blue. It takes time, grief is a funny thing. Can come and go. Just keep moving forward. I think getting back into the routine of the workouts will help...and forcing yourself to go to the gym, a great first step.

[butterbeean]

You still working out Peaches???

[Peaches6311]

Hey --- I am back. I went out of town again and just got in last night.

Besides exercise, I cleaned out my mom's building, hiked 5 miles and walked or rode a bike everyday. I didn't make it to the gym as much as I would have liked, but I did go twice.

Fatloss 2B
Warm up --- 5 min. treadmill, 10 squats, 10 bounces

Alternating Sets with approx 45 sec rest
Snatch-grip dead lift 3 sets of 10 reps 95#
T-push ups 3 sets of 10 with a 10# dumbbell (could feel it in my obliques)

Alternating Sets --- with approx 45 sec rest
BSS with Overhead Press 10 reps with 10# dumbbells
Underhand Grip Lat Pulldown 10 reps with 9 plate, 10 reps with 87.5 #, 9 reps with 87.5# (switched machine after first)

Alternating Sets --- with appox 45 sec rest
Romanian Dead Lift with Bent over Row 3 sets of 10 reps 45#
Lower-Body Russian Twist 3 sets of 10 (I think it felt harder this time because of doing the T-pushups with a 10# dumbbell earlier)

Fatloss 2A
Warmup running up 3 flights of stairs, 30 jumping jacks, 10 squats with 25# plate, 10 pushups, and 10 bounces

Alternating Sets

Front Squat --- have I ever explained how this chokes me --- I must be doing it wrong --- It ends up right in my throat

3 sets of 10 @ 95#

Wide Grip Seated Rows 10 @ 70#, 10@ 80#, and 10 @100#
This machine had to be way off from my machine at home.

Alternating Sets
Supine Hip Xtn with Leg Curl --- 3 singles legs and 7 together, 5 single legs and 5 together, 5 single legs and 5 together

Barbell Push Press --- boy I wish I could do the same weight I squat
5 reps @ 95#, 10 reps @ 75#, 10 reps @ 80#

Alternating Sets

Dynamic Lunge 3 sets of 10 @ 45#
Upper-Body Russian Twist 3 sets of 10 with 25# plate

Then I added an alternating set of
Leg raises 3 sets of 10
Decline Situps 3 sets of 10 with 10# plate

Cool Down
walked down 3 flights of stairs and a half mile to meet my mom


With all my traveling, I am behind 2 workouts. Should I start over with Fatloss 2 now, finish it and do a week recovery and then start it over, or Just keep going from this point and not miss any workouts?

Thanks for input or advice,

[kimikaw]

Oh good, Peaches, you're back we've missed you!

Looks like you did stay quite busy while you were out. Given all the traveling and every thing else, that is very impressive. Great job!

[NYC_Native]

Yeah, Peaches, you were missed!!!

Speaking of front squats, I have to review its form again. I did 2 sets of them tonight (as part of the front squat/push press combo) and they get me. It's an uncomfortable feeling having them near your throat, as you'd mentioned.

And great job on getting all that activity in while you were out of town.

[stingo]

Welcome back - do whatever you feel is best for you, as two workouts in the grand scheme of things won't amount to much.

[Juleske]

Originally Posted by Peaches6311

Besides exercise, I cleaned out my mom's building, hiked 5 miles and walked or rode a bike everyday. I didn't make it to the gym as much as I would have liked, but I did go twice.

Her entire building? that must have been some neat