NROL 4 Peaches

[Peaches6311]

First workout since starting pregnenolone. I was a little concerned about my lifting. Since starting the prenenolone I don't feel a constant desire to be physical. But I think that I did OK.

NROL Hypertrophy 1A 1 of 6

Warmup --- 5 min. walk on treadmill
2 sets of 10
squats
wall pushups --- since I knew I was doing so many chest exercises today didn't want to wear these muscles out.
Bounces

Alternating sets with 90 sec. rest
dumbbell incline bench 5 reps with 30#eh, 5 reps with 35#eh, 5 reps with 40#eh, 5 reps with 40#eh, 5 reps with 40#eh --- was afraid that my wrist wouldn't be able to control the 45s.
Cable seated row 5 sets of 5reps 85#

Alternating sets with 90 sec. rest
dumbbell shoulder press 3 reps 35#eh(the 30 and 25 were in use so thought I'd give them a try), 4 sets of 5 reps 30#eh
Lat-pulldown --- didn't notice this was suppose to be wide grip. Oh well next time 5 sets of 5 reps @ 90#

Alternating sets with some rest between --- someone was wanting to use my bench, so I had to hurry with only like 30 sec rest on the last 3 sets.
barbell close-grip bench 4 reps @ 95#, 3 reps@ 95#, 4 reps @ 95#, 5 reps @ 95# (had a spot on last rep), 4 reps @ 95# --- on the last 2 I don't think that I kept my hands close enough together. I felt really rushed and didn't pay as close attn. as I should have.
high pull 5 sets of 5 reps @ 50# --- I felt like an elephant trying to perform a ballet --- it was a sad sight. Hope that I get better at these the weight wasn't heavy it was just a weird movement for me.

Alternating set with no rest between (added romain chair myself)
swiss ball crunch 3 sets of 15 with 25#
romain chair 3 sets of 15 straight leg & stopping at bottom to not use momentum.

Also added:
Ended with 1:20 plank on forarms --- shoulders were tired and could feel it in my shoulders.

Cool down 10 min. slow walking on treadmill until heart rate was down.

Really liked the 5 by 5s. This was my favorite workout. Was a little disappointed in my bench. I use to be able to do 3 sets of 8 @ 95#. I don't know if it was because it was near the end of my workout or if it was because I haven't done them in awhile, or if it was because I was trying to keep my grip closer. Or maybe my pregnenolone is effecting my workouts --- just don't know yet.

HRM said I burned 622 calories.

[realcdn]

Sounds like a good workout. I struggle with what weights to choose sometimes. If I push too much at the beginning then I feel like I have nothing left. Then if I go light at the start I feel like I haven't worked hard enough. I suspect you won't know if the medication is affecting you until you've run through a few more workouts (ie. good day, bad day). Hope that it doesn't affect you much.

[AnnetteW]

I am wondering about the Pregnenolone. I'm looking it up right now and it appears to be a supplement, or did she prescribe it for you, and what exactly was it for. Sorry, if I missed that. It sounds pretty extreme though (I've only read one page on it.)

I'm that crazy 40 something too.

[Peaches6311]

It is a supplement but my doctor recommend that I take it. She tested my pregnenolone level as part of my blood work. It was low and from other symptoms that I described she thought that I probably have adrenal fatigue --- tired, had trouble getting going in the morning, had electrical charge feeling running up and down arms, legs, chest and back, something wrong with cortisol level from blood work also, and a few other things I don't remember what all she attributed to it.

So the first thing she wanted to start with before doing anything else with my adrenals is to get my pregnenlone levels where they needed to be. She recommended or prescribed (though it is OTC) for me to take 10 mg for 8 weeks and have my blood work checked again.

Amazingly since I started taking it, only a week ago, I haven't had any electrical charge thing or dizzy like I am going to pass out, I feel great and have more energy.

PS: She did do a cardio test before having my blood work done when I told her about the electrical charge thing and dizzy (almost passing out)

[NYC_Native]

You still had a good and solid workout. I've also been on a steroid medication since the beginning of July (prednisone) and in the beginning, it really walloped me in terms of energy. I'm doing better now, but it's also because the dosages are tapering off. Everyone's a bit different, but even with me, who doesn't do hot on meds, started getting back to normal in terms of energy levels within 2 weeks or so. I suspect that you'll be in a better spot, sooner, too.

[Peaches6311]

What would be the difference in wearing heart rate monitor all day and GoFit Wear? The watch on the heart rate monitor might have nickel as well, but it could attach it to the loop on shorts or something.

[missjane]

I don't think that an HRM measure calorie burn as accurately as the GWF.

[scribess]

Yup, HRMs usually overestimate burn. For the few times I wore my GWF the same time as my HRM, I think the HRM showed around 100-200 cals higher at a minimum.

ETA: I mean for individual exercises; never tried wearing my HRM all day.

But I think Anne has worn her HRM all day--maybe she has some input to offer.

[Espi]

I've been planning to do the exact same.. it's way easier to find a (pre-loved) HRM which has the huge bonus of not making you need a monthly subscription, plus it generally isn't as obvious to others you are wearing something that measures your caloric output. That and a decent pedometer would do the job.
I'm currently w/o either of those.. the last decent pedometer broke and the one I got now is too flimsy to wear.

BTW, if I'd find out you hid plates for me in the gym I could take you to the matted area and try how good we are at wrestling

[Peaches6311]

Thanks for all of your imput. I am thinking that as long as it is somewhat consistant, I might be able to use it --- won't hurt to try.

[Peaches6311]

Originally Posted by Espi

BTW, if I'd find out you hid plates for me in the gym I could take you to the matted area and try how good we are at wrestling

[realcdn]

Originally Posted by scribess

But I think Anne has worn her HRM all day--maybe she has some input to offer.

I have worn it all day, but like others have mentioned, I definitely think it runs high. However, from the point of comparing one day to another I think it can be quite useful. I did that once for about 10 days, just to see what the differences were. I saw as much as a 15% difference, with my highest days not always being workout days.

My biggest problem is that the watch kind of bugs me (since I never wear a watch). Having said that I should probably wear it a few days before going back to school and then at least a day or two once school starts to compare them. If you're going to do it, I'd make sure that the strap is really comfortable. I use a Polar F11 (which is more than I need), but the wear-link transmitter is extremely comfortable.

[Peaches6311]

Ok --- I am going to try to be a little better with my diet. I have fallen off the wagon lately, and I need to get back on it.

Calorie Goal: 1500
Actual Calories: 1675
Over/ Under: + 175

Protein: 115g
Fiber: 14g
Carbs: 173g
Fats: 57g

I was out of town all weekend and left teenage son at home. There was no food when I got back. So I didn't start off well today.

Non Exercise Activities: I stained fence for 3 hours & grocery shopped
Exercise: 1.5 hours Martial Arts

[Peaches6311]

It was a bad idea to keep calorie goal at 1500 these last few days. I am close to AF and very hungry.

Calorie Goal: 1500
Actual Calories: 1441
Over/ Under: -59

Protein: 72g
Fiber: 21g
Carbs: 170g
Fats: 58g

Did better today on calories but didn't reach my protein goal. I was really hungry most of the day --- until tonight and it just went away. I was also tired and hot today (I am never hot --- keep AC at 82F). It was the first time I felt this tired since starting pregnenolone. Maybe I will see AF tomorrow.

Planned on lifting today but my shoulder was sore. Went to Chiro and will lift even if it hurts tomorrow --- will just take it easy on the deadlifts.

[butterbeean]

Hi Peaches. I wrote some funny little notes near my High Pull like "sloppy", "not a pretty sight", "messy." I think I pause on my toes for a little too long. (?) The three sets of 15 were absolutely exhausting. Love 'em! I'm working on my last Hypertrophy I workout this week. Will start Strength I in two weeks. Hope to be as strong as YOU someday. Good job!

[Peaches6311]

Thanks.

I have a kewl story. Yesterday, I was at the Chiropractor because my shoulder was hurting. I was showing her how when I lift it above my head and make a circle it makes grinding noises. She was like --- wow let me see your guns. I was a little confused, because she knows that I am a gun enthusist. Then she went on to say that I didn't have any giggling on my arms. Never really had anyone else talk about my arms as guns --- though I am always showing off my guns to my hubby

[Peaches6311]

Did NROL Hypertrophy 1B --- 1 of 6

Warmup:
7 min. on treadmill, 2 sets of Squats 45#,10 pushups, 10 bounces

Alternating Set
Squat 4 sets of 10 with 95#
Deadlift Shrug 1 set of 10 95#, 3 sets of 10 with 115#

Alternating Set
Bulgarian Split Squat 4 sets of 10 with 10# eh
Step-Up 1 set of 10 with 40# bar, 3 sets of 10 with 30# bar

Created a super set (reverse crunch was only one he had done) went through all exercises and then rested 1 min at the end. Though I did rest about 30 sec. before plank.

Reverse crunch 3 sets of 15
Tuck crunch 3 sets of 15
Supermans 3 sets of 15
Planks 3 sets 1min.

Cool Down: 7 min. on treadmill and stretched

Max heart rate: 183
Average heart rate --- included warmup, cooldown, and stretch: 146

Calories Burned: 748

Felt really weak.

[scribess]

Aww, Peaches, I'm sorry your feelings of dragginess/weakness aren't going away. I'm sure it's from the pregnenolone. Hang in there!

[realcdn]

Originally Posted by Peaches6311

I have a kewl story.

Definitely a cool story!

[NYC_Native]

I'm impressed with your story, too. You gotta show off them gunz here, one of these days.

[Peaches6311]

Glad you all enjoyed the story. I was going to post pictures after I finished Fatloss II but since I gained it seemed silly to do. Maybe if I lose weight after finishing Hypertrophy, I will.

Since I lifted yesterday, I had a higher intake goal. I might have set it too high. My heart rate monitor says that I burned 748 calories but I know that it is higher than reality. So, I added 400 calories. Still having trouble reaching Fiber goal. I ate quiet a bit of veggies, I was surprised that it didn't count for more fiber.

Calorie Goal: 1900
Actual Calories: 1926
Over/ Under: + 26

Protein: 151g
Fiber: 13g
Carbs: 113g
Fats: 62g

[Espi]

Berries are your friend.. am also eating dates often & those pack a lot of fiber (and carbs) as well

[Peaches6311]

Yesterday

Calorie Goal: 1500
Actual Calories: 1816 --- AF came in the evening but was hungry all day
Over/ Under: + 316

Protein: 95g
Fiber: 7g
Carbs: 135g
Fats: 86g

As you can see, it was a horrible eating day.

Non-Exercise Activity: Stained fence for 1.5 hours.

I am frustrated with myself. No wonder I keep putting on weight. I figure my maintenance is about 1500 (give myself 400 on weight lifting days) but I have a hard time being that disciplined.

Oh well, today is a new day.

Thanks Espi, I will keep the berries in mind when I go shopping.

[Peaches6311]

Yesterday (Friday)

Calorie Goal: 1500
Actual Calories: 1466
Over/ Under: - 34

Protein: 92g
Fiber: 13g
Carbs: 186g
Fats: 47g

Was suppose to workout but was so sore from last workout, I decided to wait. Plus, I didn't want to be sore for martial arts seminar sat.

Today (Sat)
I don't track my food on Sat. I am sure I eat around 2000+ calories becuase that is what I want to eat on Sun., and I seem to want to eat a consistent amount as a general rule.

I am going to start posting my weigh-in numbers on Sun, the day I weigh in. I weigh in on Sun, because it keeps me somewhat honest on Sat. my non-tracking day.

Today I did 4 hours of martial arts at a seminar.

[Peaches6311]

The Big, The Bad, & The Ugly.

Today is my weigh-in day. Right before I gave birth to my youngest son I weighed around 148. So that has been like a mental thing to not get above that weight.

Last week:148.4
This week:150.8

That was really hard to see. I know that I ate badly this week, but it was still a little shocking.

The reason why I am in this position
Week1 Avg
Carbs 185.7
Fat 64.4
Protein 104.1
Fiber 20.0
Calories 1823.9

I am not as knowledgeable as many people here, but I would think that my carbs and my calories are both too high.

I tried to paste the worksheet but it came out too big. Not sure how to do that???

I was encouraged by Anne and her walking. Actually walking is the only cardio besides martial arts that I enjoy. So, I might start adding that into my routine. Though I don't think that exercise is really my problem, I think it is my diet. I do martial arts MWSat and lift TTh. Though this week I missed Th --- was still sore from my Wed workout (switched it up this week because ma class was canceled) and didn't want to be sore for the seminar. So I will make up Thurs. today.

Oh well, the start of another week. I hope I get this figured out.

[Bytsi]

You didn't list your fat, but your protein is definitely lower than many of us eat, especially as protein (and fat) help decrease appetite...

[Peaches6311]

First time working out on Sunday. It was a different crowd than during the week. Not a lot of people there, but almost all were in the free weight area. So sometimes I had to use the weights available to keep within my 30 sec. rest period.

Warmup
5 min walk on treadmill, 2 sets of 10 squats, 10 pushups and 10 bounces

NROL Hypertrophy 1A (2 of 6)

Alternating Set Dumbbell incline bench
15 @ 30# eh, 11 @ 30# eh, 15 @ 20# eh
Cable seated Row
15 @ 55#, 15 @ 70#, 12 @ 70#

Alternating Set
Dumbbell Shoulder Press
9 @ 20#eh, 15 @ 15# eh, 14 @ 15# eh
Wide-Grip Lat Pulldown
3 sets of 15@ 55#

Alternating Set
Barbell Close-Grip Bench
3 sets of 15 @ 40# (pre-weighted bar)
High Pull
3 sets of 40#

Swiss Ball Crunch
2 sets of 15 with 25# plate, 1 set of 20 with 25# plate

Ended with a 1:30sec plank

Cardio
Treadmill 2 sets of 30 sec. @ 7, 7.5, 8, 8.5, & 9)
Walked until heart rate was down in 120s
Then did some stretching

Heart rate monitor says that I burned 570 calories my max HR was 181 and my aveg HR was 144.

[Peaches6311]

Calorie Goal: 1700
Actual Calories: 1582
Over/ Under: - 118

Protein: 107g
Fiber: 14g
Carbs: 149g
Fats: 52g

Yesterday was suppose to be a high calorie day because I lifted, but I wasn't that hungry.

I got on the scales this morning hoping that yesterday was some fluke, but it wasn't. It was the real thing.

Today is my first day doing Calculus at the homeschool co-op. I am a little nervous. And I am really hating that summer is over and it is time for school to start again. I really enjoy not having to get up and get going in the morning.

[realcdn]

Originally Posted by Peaches6311

Today is my first day doing Calculus at the homeschool co-op. I am a little nervous. And I am really hating that summer is over and it is time for school to start again. I really enjoy not having to get up and get going in the morning.

Summer is over already? I'm pretty sure our public schools don't go back until after Labour Day (Sept 8th), but it might have changed over the years. Of course we usually have hot/humid weather in August and I don't remember any of our schools having air conditioning, so that could be why. I know that some September days were pretty brutal.

[Peaches6311]

I homeschool and our homeschool co-op started today. My son is only taking 2 classes there and I am a grader in the Calculus class. We won't be in full swing of it until next week.