I just completed my 2nd week of NROL4W, so, to hold me accountable, I thought I'd chart my progress. I have before pictures, but I won't post them until I have my after pictures taken
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I've been counting calories since March 16, 2009. So far, I've lost 9 lbs. I have 29 lbs. left to lose, but my main goal is to lose fat, not achieve a certain weight. Once my clothes fit again, and I'm pleased with the way my body looks, I'll work on maintaining it.
The first week on NROL4W was to get used to the exercises. I workout at home because I'm a single mom and I can't drag my kids to the gym at 9 p.m. I bought adjustable dumbells and I have a bowflex that I use for my stepups and rowing. I am starting to see the need for a swiss ball, so that will be my next purchase. For now, my jacknives are on the floor. I use dumbells for all exercises that require a barbell, for now.
Today, I did workout A, 12 reps of everything.
Dumbell squat, 20 lbs. 2 sets of 12 reps.
alternating sets:
push-up, on the floor, I did 2 sets of 12!!!!! - This is a great accomplishment! 3 weeks ago, I did 5, and was struggling. When I started with stage 1, my main goal was to graduate to do all of my reps on the floor. I started doing as many as I could on the floor, then I would finish my reps on the 2nd step on my stairs.
Seated row, 2 sets of 12 reps. 60 lbs. I can go higher. Last week, I was at 50 lbs. I think I'll go up to 70 lbs. next week.
alternating sets:
Step-up, on the bench (about 18" off the floor), 2 sets of 12 reps, 5 lb. weights. I started the step-up on the bottom stair, with 15 lb. weights last week, but I was reading threads about how to do a step-up the right way (not cheat), and try to lift higher. The very next workout, I used my bench, again with the 15 lb. weights and nearly fell over!!!! There is a speaker on the floor next to my bowflex, and all I could see is myself falling forward and pushing the speaker into the wall. Not good! I dropped down to bodyweight until I got my balance. Today, I picked up my barbie weights (5 lbs. and pretty teal) and tried the step-up on the bench and did all of the reps. My balance was good, and it was a good workout. I'll try to go up to 10 lbs. next week and see how I do. I really tried hard not to use my back leg. That proved to be more difficult than I expected, especially when I got tired.
Jacknife
Since I don't have a swiss ball, I did regular jacknives on the floor. I'm not exactly sure I'm doing them right. They are really hard to do. I did every rep this time, and I think I'll need to do the prone jacknife to continue to challenge myself in this area.
Note to self, get a ball!!!!
It was a good workout. My body has been in pain since last week, when I started.
I know I'm having problem with deadlifts on workout B though. On Wednesday, I lifted with 20 lbs. on each dumbell, which is the maximum, and it was too light. Any ideas on what I can lift that's heavier? I can't believe I'm almost outgrowing my dumbells. I just bought them last week!!!!!
Linda's Training Log
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