I'll be watching this next cycle closely - very interested in seeing how this works!
So am I, haha. The last time I tried to gain weight was 7 years ago, when I weighed 100 pounds and my now-husband told me I was too thin. That's when I started lifting weights and gained 25 pounds. But a lot of it was fat because I didn't watch my diet at all.
I got 11 reps on the second set! This time the form was much easier; I was able to go faster with more coordination. I couldn't believe how much easier they were today than the last A workout! Also, maybe a contributing factor, I warmed up specifically for this exercise better than last time. Last time I did some body weight reps with the form, then I think two or three with a 30 lb. bar, then the work sets. Today I did body weight, then 6 at 20 lbs. then 4 at 30 lbs. then the work sets. My warmups are usually slacked some; I'm going to change that. Still very sore wrists after sets, but it got better fast; no pain now, two hours later.
Step Ups: 20/10 x 2
DB 1-pt. Row: 25/10 x 2
Still love the DB Rows. Step ups are pleasing me, not cheating anymore, except the last two on my left leg were slightly cheated. But I don't hate them anymore.
Static Lunge: 20/10 x 2
Push Up: T-BW/10 x 2
Lunges also getting easier. I think for step ups and lunges next time I'm going to try a barbell at 20 lbs.
Plank: 70s., 60s.
Cable Woodchop: 20/10 x 2
Again, very tired by last set. Couldn't do 70 seconds on second plank. I was planning to try a three-point plank, with one leg off floor, but when I got to these I was just too beat to try it. So I did extra 10 seconds on first one. Woodchops are hard with 20 lbs. on the machine I use. Of course, I don't really know the actual weight I'm using, 20 is just what the plate says. Could be anything.
(Note to self: )Think I'll change my notation for sets and weights from now on. I'm going to list weight x reps x sets when they are the same. So, two sets of 10 reps at 20 lbs. will be 20lb x 10 x 2. Different reps will be: 45lb x 10, 45lb x 11.
Well, my first bulk day didn't go quite as I'd thought. I only managed 2011 calories, and I felt like I was eating a ton. I don't know how I'm going to get another 400 in. Maybe back to the pizza,
Some other good foods that I love that are calorie dense are cheese, nuts, but butters, and avocados. Do you have protein powder? Adding in a shake is another way to increase calories.
Yah; I already eat lots of cheese, avocado, peanut butter, nuts, basically all those things. At least, I think it's a lot!
I don't know though, I haven't been trying to up calories until yesterday, and the scale has creeped up 2 pounds in the last 10 days already. I seem to lose fast, but also gain fast, and I am not seeing it correlate to my numbers in/out. So go figure.
I did eat a banana before bed yesterday, bringing the total calories up to 2100. Also, I have been adding in more carbs in the last few days, mostly fruit, so maybe the scale creep is water weight. More likely that than muscle already!
Well I don't know about this bulking idea. I am having trouble eating enough. I guess I'm not trying hard enough, and also I had a couple of higher carb days recently, and I see the fat coming back around my waist, and I hate that. Also, it's still summer, and I want to be feel good in my bathing suit for a couple of more months. I guess I'll wait on the bulk until fall.
I can feel for you, I am having a seriously hard time hitting my 'deficit' numbers (1700 and 1950 on w/o days).
Every night I add the numbers up and think "crap, I need 800 more calories" lol. And I even figure in an extra 150 for food underestimation, and that often nutrient labels aren't exact.
Right now, it seems like a huge part of my calories are coming from dairy, esp 2% milk. Probably about 400 cals a day just in that.
It's hard to hit higher calorie marks b/c unless you are in the mood for those few high fat health foods, the good sources of higher calories are not good for you.
So you are going to go back to how many calories a day? what have you been consuming for maintenance?
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
I have been eating around 2000, and losing weight. Check my posts above for more about that. I need to hit at least 2100 for maintenance, I think. One thing that makes it hard is not eating starchy carbs. I don't eat rice, noodles, potato anymore, because that really does help cut the belly flab, but without those calories it's hard!
I love milk, but it gives me acne, so I can't drink much. I gave it up for the last 6 years, totally, and just the last two months have been putting 1/2 cup on my oatmeal every morning. Otherwise I don't drink it. I guess PB is a good thing to add for calories.
You're not vegetarian, Cadi, are you? I think I remember you eat meat, and at least fish, because of your Scottish Salmon story. I can't imagine hitting high calories on a vegetarian diet. I have huge salads for lunch, with lots of cheese and meat on them, and 4 Tbsp. dressing.
Didn't use the box this time, since with the small plates it's a deficit deadlift anyway, so I figured work on the grip, which is the hardest thing for me on these. My hands can't grip the bar squarely when they are so far apart. I think I saw a reference here somewhere to using the EZ bar for these; will look that up.
Bulgarian Split Squat: 2 x 10 x 30lbs. Underhand Lat Pulldown: 1 x 10 x 90lbs., 1 x 10 x 92.5lbs.
Set two of both were hard.
Rev. Lunge from Box w/ Reach: 2 x 10 x 15lbs. DB Prone Cuban Snatch: 2 x 10 x 10lbs.
I used a higher box for the lunges this time, because the aerobic steps were all in use for a class. So I took the lowest "elephant stand" (I call them that), which is about twice as high as the step I was using. So didn't up weight. These were hard.
Swiss Ball Crunch: 2 x 15 x 10lb. plate, feet on bench Reverse Crunch: 2 x 15 x BW on floor Lateral Flexion: 1 x 15 x BW on Swiss Ball, 1 x 15 x BW Hanna #3
I tried the reverse crunch on an incline bench last time, but it was awkward, and I was going to check the book for the illustration again, and forgot. So I just added reps on the floor.
Prone Cobra: 2 x 60s.
A good workout. Did HIIT interval sprints at the end, 6.0, 6.5, 7.5, 8.0, 8.5 mph. Shins acting up; should have iced them after, but didn't because workout was really late in the evening, and when I got home dinner was ready, and kids to put to bed. Just didn't have time. I have GOT to take a break from running!
No, not vegetarian. I have to force myself to eat a lot of meat though. I am Irish in liking me potatoes and such I think I'll fix sirloin tips with onions in the next couple of days.
Yes, I have been reading through your log (the most recent ones) and catching up on the 'back' pages that happened B.C. (before Cadi) lol
Your workouts always look really good. I haven't even attempted a lot of those things. I had a good wo today . . everybody's gotta start somewhere I suppose!
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
I can't see doing a DL with an ezcurl bar....can't imagine how it would help with grip, either. Some use the ezcurl bar for the front squat push press...maybe that's what you were thinking.
The only other type of bar that I have seen used for deads is the trap bar, but I'm not sure how wide that puts your hands, anyway:
I can't see doing a DL with an ezcurl bar....can't imagine how it would help with grip, either. Some use the ezcurl bar for the front squat push press...maybe that's what you were thinking.
The only other type of bar that I have seen used for deads is the trap bar, but I'm not sure how wide that puts your hands, anyway:
Have you tried a mixed grip?
Yes, you're right, it was in context of FSPP, not deadlift. Thanks for reminding me. I will try a mixed grip next time. Also chalk; I think I need chalk or that eco ball.
Also, Jane, I got Starting Strength last night, along with the DVD, and I am really loving the book so far. I am only on the squat portion, but it is so helpful for technique. The detail is exactly what I needed to figure out how these should feel and look. I think it will help me a lot.
No, not vegetarian. I have to force myself to eat a lot of meat though. I am Irish in liking me potatoes and such I think I'll fix sirloin tips with onions in the next couple of days.
Yes, I have been reading through your log (the most recent ones) and catching up on the 'back' pages that happened B.C. (before Cadi) lol
Your workouts always look really good. I haven't even attempted a lot of those things. I had a good wo today . . everybody's gotta start somewhere I suppose!
Yeah; you start where you can start, that's all. And you will progress quickly if you really work at it and challenge yourself. I'll keep up with your progress as well.
I would suggest watching the DVD along with the book. Like, read the squat section and then watch the squat section of the DVD. I think it really all comes together nicely when you've studied and then watched Rippetoe in action. At least it did for me. I can't tell you how many times I've referred back to the book and video. Really good stuff.
Yes, that's what I'm planning to do. I wish there were squats in stage 2, so I could really work on them now. I will do some practice with them, but don't want to interfere with my program.
Yes, that's what I'm planning to do. I wish there were squats in stage 2, so I could really work on them now. I will do some practice with them, but don't want to interfere with my program.
I have wondered about this, if there is an exercise that you really want to do, does it drastically change the program if you 'work it in' on one of the days?
I feel like I am going to need to work on lunges for longer than the first 8 weeks lol
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
I am making great strength gains with NROLFW! Today I went to the park with my boys, who have taken up running at the encouragement of my husband. He has been watching them, timing them around the track (mostly my 10 year old, my 8 year old is not focused enough on it, he gets goofy), and encouraging them to try pull ups on the bar in the playground. They have done this the last four days after I've gone to work in the morning, so today I went to watch their progress. My older boy did so well, I was very impressed. He ran almost a mile. He is built like a runner, so it makes sense he would like this activity. He's tall and lean.
I watched them do the chin ups, and the older boy could do 2 1/2. Amazing for him, since he's always been really weak. I think his time at camp this summer put muscle on him. He's not as scrawny looking as he was when he left.
So then I tried a chin up for fun, since it's one of the goals in NROLFW to get to be able to do a chin up by the end of the program. I used to be able to do one of them, but that's all, and I haven't tried it in at least 3 years. To my surprise, I did two pretty easily, and almost got a third, but just couldn't make it.
Then I showed my younger son how to learn a headstand, with putting the knees on the elbows, balancing there until it's easy, then slowly raising the legs up straight. When I used to do these I was always wobbly, and couldn't hold the headstand for more than a few seconds. Today I got up there easily and held it for 30 seconds or more, and could have kept it up a lot longer if I'd wanted to. My core felt so strong doing it, it was an amazing difference.
Then I did pushups, to see how many I could do, and I did 21!!! Two months ago I struggled to do 5!
I have wondered about this, if there is an exercise that you really want to do, does it drastically change the program if you 'work it in' on one of the days?
I feel like I am going to need to work on lunges for longer than the first 8 weeks lol
If you are doing the program at a challenging enough level, you won't have any energy to add something else in. I will practice squats on my off-lifting days, but won't do it with weight, just body weight, to work on form and learning how the position should feel. I will have my husband spot me on form, and do the tests Rippetoe suggests for eliminating bad habits.
Last A workout in stage 2! Feeling pretty strong on some things, not on others.
FSPP: 1 x 10 x 50lbs., 1 x 10 x 45lbs.
Warmed up ok, and tried to add 5 lbs. to this from last time, since last time was great with 45lbs. Had to slow down again with the added weight, was again uncoordinated with the lowering bar from overhead to shoulder position. But, I did finish all 10 reps, though the tenth I didn't get my arms quite straight at the top. Second set was better.
Step ups: 1 x 10 x 20lbs., 1 x 10 x 22.5lbs.
DB 1-pt. row: 2 x 12 x 25lbs.
Didn't feel like I could add weight to the rows, so I added reps instead. After I finished these sets and was putting away the dumbbells, a guy there walked by me and said "stop showing off!" I think he was trying to be flirty/funny, but I didn't really appreciate it. I mean, here I am, challenging myself, minding my own business, sweat rolling off me, tired, and he implies that I'm only there to show off? Sheesh. He was probably just insecure because he could never do those exercises. I just gave him a blank stare and walked away; couldn't think of what else to do or say.
Static lunge, rear foot elevated: 2 x 10 x 22.5lbs.
Push Ups: 1 x 10 x T+5lbs., 1 x 15 x BW
Lunges are getting easier. The T pushups I really like, and did them with the hex 5lb. dumbbells. But they were draining. I didn't think I could do another set, so I just did body weight on the floor for second set.
Plank: 2 x 60 sec.
Cable Woodchops: 2 x 10 x 20lbs.
Have been wondering about the woodchops and adding weight. If lifting heavier weight will increase the size of the muscle (given enough fuel, etc.), and the woodchops are working the abs, then will adding weight to them make my waist thicker? That's the last thing I want, since it's already large for my size as it is. So I am torn on these. Maybe I should stay with lower weight? Anyone know? Maybe I'll post this question in the training discussion forum.
So then I tried a chin up for fun, since it's one of the goals in NROLFW to get to be able to do a chin up by the end of the program. I used to be able to do one of them, but that's all, and I haven't tried it in at least 3 years. To my surprise, I did two pretty easily, and almost got a third, but just couldn't make it.
Then I showed my younger son how to learn a headstand, with putting the knees on the elbows, balancing there until it's easy, then slowly raising the legs up straight. When I used to do these I was always wobbly, and couldn't hold the headstand for more than a few seconds. Today I got up there easily and held it for 30 seconds or more, and could have kept it up a lot longer if I'd wanted to. My core felt so strong doing it, it was an amazing difference.
Then I did pushups, to see how many I could do, and I did 21!!! Two months ago I struggled to do 5!
A testament to NROLFW; I love this program!
This all sounds very good!! And you're still only on Stage Two! What will you be capable of by the end!?!
So, my workout for today is nixed, because my boss scheduled me to work, when it's usually my day off. I didn't even realize I was on the schedule until leaving work last night. All the plans I made for today are going to have to wait. Grrr. Hate it when my routine is upset.
Way off diet day today. I was thrown off track by having to work when it's usually my day off, and I didn't want to get up, so I had no time to make my salad for lunch. So I got a turkey ranch wrap from the cafeteria at the hospital, and a cup of tomato soup. No idea what the nutrition was for either of them. But they were gooood. Then came home tired, and didn't want to cook the steak that was out, and kids had been so good today, cleaned their room, washed their sheets and made the beds, took showers without being asked (they're still young enough that I have to force the washing), that I let them order pizza for dinner and we ate it and watched All Creatures Great and Small, which we love. I ate FOUR pieces of pizza!
As husband says, it's a slippery slope from the clean eating. . . . . .
But, I plan to do my last stage 2 workout tomorrow, so perhaps the high calorie day will give me a lot of energy for lifting. At least I hope so. . . .
Congrats on the chin ups! That's one of my goals too. Have fun lifting tomorrow with the pizza assist
Thanks!
Well, I did have fun, but it was with pizza and also Thai food assist! Everyone at work today ordered Thai food for lunch, and I ate a WHOLE ORDER of Pad Thai. It was so good. I shudder to think what the calories and carbs were, though! Then I skipped my afternoon snack, since I was working out after work and I was still full from lunch. (I put my very clean, very low calorie/low carb salad with hard boiled eggs back in the fridge for tomorrow's lunch.)
Workout did go well, though. I'll post it later; tired now.
lol
Everyone at work today ordered Thai food for lunch, and I ate a WHOLE ORDER of Pad Thai. It was so good. I shudder to think what the calories and carbs were, though! Then I skipped my afternoon snack, since I was working out after work and I was still full from lunch. (I put my very clean, very low calorie/low carb salad with hard boiled eggs back in the fridge for tomorrow's lunch.)
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