Started my first NROLFW workout today so I thought I'd start a log, which I haven't done before.
My history? I lifted a bit when I was a teenager because I wanted to be strong and bypassed the whole "bulky" idea because I wanted at the time to get muscles, didn't care about fat loss. Years passed, I had kids, c-sections, and gained a lot of weight. I had my second daughter last year in August and after giving birth I was at 256 lbs. I'd never had much luck with weight loss because I thought you had to do cardio to lose weight first, then strength work to build muscle... and I kept getting stuck at the cardio part because I really do not like cardio. I am such a busy person I just don't have time to go walking for an hour every day, etc. and not to mention I simply just don't like doing it (except running).
So after my doctor cleared me to exercise I began doing a little research and fortunately for me, came across stumptuous.com. A whole new world was opened to me and I immediately began lifting, with great results of tons of fat lost and a much stronger me. I was able to squat down, pick up my baby in one arm and 2 1/2 year old toddler in the other arm and then stand up. And then carry them around! It was insane.
Unfortunately, the lack of sleep that comes with having a baby all too often made it impossible to motivate myself to get up at 5:30am to work out. I accepted this as a part of my life but it has slowed my progress. A few months ago after a particularly bad week I was pretty much burned out and hadn't worked out since.
However, the last couple weeks I have been actively working very hard to get the baby to sleep better at night so that I have enough rest to be motivated to go lift. Part of the problem is that I work late shifts and so I don't get to see her very much so those nighttime feedings were a good bonding moment for us, but I've decided now that I'm ready to end them. She's been sleeping a lot better so this morning I went in and did my first day of NROLFW.
I currently weigh 212, I'm 29 years old and 5'5. My goal isn't really weight-related although I have loosely picked 140lbs as my goal. Mostly I just want to be able to have visible muscle and also to be STRONG. Oh, and a healthy body fat percentage. To look good and to be comfy in a bikini. At this point, the priority is to build muscle and lose body fat, with pretty much no regard for scale weight... I don't even own a scale.
I do have a GoWear Fit and I plan on eating at maintenance of what it says. I tend to lose well on smaller deficits, and plateau if it gets too big. Of course, and also to play it by ear, I might increase the deficit if I feel I can handle it but we'll see. I'm also nursing a little here and there and I know the GWF doesn't track those calories so that could easily add up to 500-1000 calories a week.
In the next couple days I'll post measurements and photos
I actually forgot my workout notebook so I had to go off memory. I actually did OK.
Squats - 30lbs, 1x 15, 1x11
Rows - 10lbs, 2x15
pushups - 60 degrees, 2x15
lunges - BW, 1x15
step-ups on a box (about 6" lower than the bench) 1x15 on both sides
Prone Jackknife - 2x15
A few months ago when I quit working out I was at 50lbs squatting 2 sets of 10, which was the max I was able to do without a squat rack. Now I'm at a gym but didn't think I could do the 45lb bar so I did dumbbell squats.
The pushups were too easy but the next step down (on the bench) is too low for me to be able to do more than a few. I'll have to figure out something better for those.
The rows I did the wrong ones, but it was OK. 10lbs was too light but I couldn't find a 15 lb dumbbell so we'll see for next time. Edit - I just re-read this and realized how dumb I was... I was using 15lb dumbbells for the squats! Why did I not find them again for the rows? Lame. My brain must have not been working
I couldn't remember the step-ups until I was halfway through the lunges but I think it would have been an OK sub.
The Jackknife wasn't too bad, I didn't fall off like I thought but I felt like such an idiot... mainly just because my shirt kept getting untucked and then my belly would hang down (remember, 2 c-sections, lol). But at least no one else was in the room... just in the hallway outside I also forgot only 8 of those, so I did 15 both times but that isn't too bad.
There are a few of us who are in the beginning stages of NROLFW around here and update regularly so have a read through some of our logs - we've all had our ups and downs and are making progress.
NROLFW is great. I used that program last year to get into better shape, and it did its job, successfully I'll add. Anyway, nice to see ya here - did you post on the Pinkdumbbells forum, too?
This morning I was rushing around a bit. I need to get up earlier... normally I get up with my kids but I just end up rushing around to get my food for the day packed before we leave and then I get no quality time with them. So from now on I'll get up at 7am on workout days to get all my non-kid stuff done before they wake up.
Deadlifts were interesting since I wanted to start with the bar but didn't want to just have the bar sitting on nothing. My hubby found me some 2 1/2 lb plates to put on the bar, so that worked out ok. I really like deadlifts and squats. Probably because I'm a pretty efficient person and exercises like that seem so efficient, working so many muscles at once.
Shoulder presses were great. The first set went really easy, second set I was wobbly a little toward the end but I think maybe next time I might increase the weight.
The lat pulldowns I did kind of weird - I did a set at 40, then decided to decrease to 30. did 6 reps of that, but then that was too easy so I put it back up to 40 for the rest of the set.
Lunges... how I hate thee. Nuff said.
There was a class in the aerobics room this morning (didn't want to walk across the class to get a swiss ball) so I did reverse incline crunches instead. Those felt really good, though I do feel like I should be doing more since I'm not also trying to keep myself stable. I'll have to check into the class scheduline, maybe next time we'll try to get into there before the class starts and steal a swiss ball. They weren't using them, so I'll have to ask and see if that's OK.
Overall, workout went well. My legs are wobbly, so that's good.
The coolest thing about it is that I'm now working out with my husband. While my hubby has worked out off & on, he's never been consistent with it. We bought him NROL and I was kind of expecting to be the one who read the book and kinda showed him stuff. But to my surprise he devoured the book. We've been together 6 years and he never liked reading books - I have NEVER seen him take to a book like this. And now he's talking to me about things that Schuler says, etc. For instance, last week on Thursday when we went in, he did squats and I think he did 100 lb squats. But he hates squats, and 100 lbs was really overdoing it for him. But then over the weekend, he read in the book where Schuler was talking about how he used to just do squats with the bar, and got good results, etc. so this time he did them just with the bar too and was really happy with it. He told me that he's excited about having an actual workout plan that he can stick to.
Anyways, he's also getting on board with the way we eat, etc. This makes it a lot easier for me. I was doing OK on my own, but with him being conscious about calories and whatnot it makes it that much easier for me. And I'm really glad that he's finally figuring out that having strong legs is just as attractive as biceps, etc.
Anyway, so the workout itself was good but I think I'm most happy and excited about how he's being with it. He used to kind of think "I know how to work out" and all that but he's really coming to terms and being honest with himself that maybe the arbitrary way he's been doing it over the years just doesn't work and that's exciting
The coolest thing about it is that I'm now working out with my husband. While my hubby has worked out off & on, he's never been consistent with it. We bought him NROL and I was kind of expecting to be the one who read the book and kinda showed him stuff. But to my surprise he devoured the book. We've been together 6 years and he never liked reading books - I have NEVER seen him take to a book like this. And now he's talking to me about things that Schuler says, etc. For instance, last week on Thursday when we went in, he did squats and I think he did 100 lb squats. But he hates squats, and 100 lbs was really overdoing it for him. But then over the weekend, he read in the book where Schuler was talking about how he used to just do squats with the bar, and got good results, etc. so this time he did them just with the bar too and was really happy with it. He told me that he's excited about having an actual workout plan that he can stick to.
Haha, my bf has started on NROL and he only reads the bare minimum, so he needs a bit of coaching. Which is fun
Stage 1 2A. I'm taking a queue from someone else I saw on here who highlights all the things for the day that are new... new weights, etc.
Squats 2/15 30lbs
I really do enjoy doing squats. I'm doing quite a bit less than I was before all hell broke loose with sleep & the baby but I'm pretty happy with it, just focusing on good form and squatting down deep until the backs of my thighs hit my calves.
Pushups - 2/15
Pushups I'm pretty meh on mainly just because I can't do them on the floor yet. I was doing them on the 4th stair before but there's nothing in the gym that's close (plus I was doing sets of 10, now it's sets of 15) so I'm doing them right now on the lowest setting of the benchpress bar. It's roughly a 50 degree angle. I'll probably move to the bench eventually. Maybe next workout since there won't be quite as many reps. This time it went pretty good, I felt good but doing the last couple reps was definitely an effort.
Seated row - 1/15 20lbs, 1/9 20lbs 1/6 30lbs
I like these... except the whole 20lbs too little, 30lbs too much deal. I'd planned on going from 20 to 30 for the second set regardless, but forgot until the 9th rep, so then I switched it and did the last 6 reps for 30 lbs. Next time I'll bump it up to 30 for all of them.
Step-ups - 1/15 @ 10lbs, 1/15 @15 lbs
These went pretty well. I'll start at 15lbs next time. I am not quite doing them on the bench, but there's a step thingy that's on the back of the military press machine that's about 6 inches lower than the actual bench. I don't trust my balance on the step just yet.
Prone jackknife... again, there was a class blocking me from using the swiss ball. I did them on the bench which was pretty difficult, probably harder than doing on the swiss ball for me. I'll try and figure out if there's a way I can get one before they start but I never seem to get the timing right.
Today's workout went really well. I got up earlier so I had all my lunch and food for the day packed before the kids even got up. I even cooked up a couple eggs to have with toast for breakfast which I think really helped with my energy levels. Normally I just have grape nuts or toast.
The nice thing is that the workout was great but didn't leave me quite as wobbly after I was done. I work out right before I have to go to work and I drive a big old stickshift truck and the first couple workouts were fun afterwards when I was trying to jam down the clutch with my wobbly legs! Either I'm getting more used to it again, or the extra food for breakfast helped, or both. Looking forward to Friday's workout before my holiday weekend.
And the other chuckle was the other guy in the weight room - our gym has 2 weight rooms that are connected with a doorway and he was in the other one... but he was grunting so loudly it sounded like a wild animal even in the other room. Of course, mostly doing curls and arm workouts, pretty much the entire time I was there.
Then hubby came in (he had to do an errand) and started doing deadlifts
Try doing your step-ups unweighted on the bench until you are comfortable. Then, add weight.
Really? I guess I was thinking it would be a next step up after I felt better with the form and balance. Maybe I'll do that next time and see how I do. Last time I tried I was so off balance... so you think it would be better to establish the balance on the higher bench first, rather than using the move to the bench as the next "increment" once I'm balanced enough and comfortable with the form?
The point of the step-ups in NROL4W is to get that ROM for your glutes/hams. If you use a low step, you are using your quads instead. If you work on form first (which is most important) from the high step with no weight, then the next progression would be to add weight. However, if you can't do it on the bench even with no weight, then you would need to use a lower step.
Deadlifts - 2/15 50lbs
These went really well and I'm definitely going to increase weight next time, especially since I'll be cutting the reps down to 12 instead of 15.
Dumbbell shoulder press - 2/15 15lbs
I bumped the weight up from 10lb DBs to 15lbs and that was really good. I was able to complete each set but the last few reps pretty slowly. The last rep of the 2nd set was a real struggle, but I kept my form. I may do one more time at 15lbs and them bump up again.
Wide-grip Lap Pulldown - 2/15 40lbs
Last time I did some reps at 30 lbs, feeling the 40 was a bit too much for all 2 sets. This time I completed them, no problem. Definitely not easy, though. I will play this one by ear - next time if they seem way too easy I'll do 40 for the first and 50 for the 2nd set.
Lunge - 2/15 @ bodyweight
These went a little better since I was trying to focus on taking my time and getting the form right instead of rushing through them. My right hip flexor is still giving me some pain so I can't get as far down as I wanted to but there was definitely a major improvement. I don't see myself adding weight anytime soon, not until I can get down as far as I need to on my left leg.
Reverse Incline crunch (sub for swiss ball crunch) - 2/8 @ incline 6
I upped the incline a notch today, these went well. I'll increase the incline again next time.
Other observations:
This workout went really well again. It was definitely difficult but I felt energized and not wobbly afterwards. I think it's because I ate a decent breakfast (couple eggs with buttered toast) instead of just a piece of toast beforehand and ate it far ahead enough for it to get into my system. I also did more of a warmup which I've been cheating myself on due to lack of time.
Good day today.
OH AND THE BEST PART - the baby didn't wake up ONCE last night. I think good quality sleep has a LOT to do with a good quality workout.
Squats - 2/12 45lb bar
Push-ups - 2/12 level 5 on Smith Machine (see below)
Seated Row - 1/12 @ 30#, 1/12 @ 40#
Step-ups - 2/12 BW on bench
Prone Jackknife - 1/10 on ball, 1/10 on bench
Had a wonderful 4th of July. We went camping with the family, ate some fabulous homemade parmesan burgers, shot some clay pigeons, ran around a lot (actually pushed the baby stroller a lot), etc. Came back early yesterday so we could get some good rest before the week started.
This morning I actually got to the gym at the time that I wanted to, which gave me time for an adequate warm up and also a cool-down. Since I went down in reps today I decided to go up to squatting the bar. It was a pretty good struggle, especially the second set. I usually squat all the way down, but did a couple reps just to parallel and I was really pretty amazed at the huge difference it made. I could probably squat a lot more if I just went to parallel... it was a big diff.
And the coolest thing is... I found a good use for the smith machine! I don't know what most of them look like but ours has the bar attached to hooks that hook on to the uprights at set intervals. I realized that it's perfect for my push-up progression. So I set it at the 5th level and that was a really good workout, I was really struggling to get in those last few reps.
Seated rows went well, last time I did some at 20 and then went to 30, this time I started at 30 but went up to 40.
Step-ups I took missjane's advice and did them unweighted on a bench. Those went really well except for the lack of balance and stability, but I did manage to find a pretty firm bench and I think that helped a lot.
And the prone jackknife, that went pretty well. I figured out that the class starts at 9:30, and I was trying to get there by 9 and every time before, I was late and didn't get a ball. This time I got one for my first set but that was right when the class started coming in, so I didn't want to interrupt them on the 2nd set so I did the 2nd one on the bench. I think, though, in the future I'll do those ones first so I can get them done.
Other than that, nothing remarkable. My hubby insists he can already see some improvement in my shape, which is cool. Other that working out, we're just focusing on eating well and working on the lean protein. I just made hummus for the first time yesterday and it is incredible... good way to get some more protein and healthy fats in. This weekend we ate pretty decent but did get some treats like potato chips and brownies for the trip, but I'm sure I had a tremendous calorie burn. I always burn a lot of calories when we go up there, and this time I was pushing the baby in the stroller up and down the hill to my parents' site, going back and forth quite a bit. We each have 20 acres and so it was a pretty nice walk to their place (and a pretty good climb up the hill back to ours). I didn't download my GoWear Fit yet so I'll be interested to see what my burn was for Saturday.
Oh, and the nice thing about getting there on time was that I had time to walk a couple laps to cool off and relax before changing and going to work. That was a nice transition.
Juleske - I know... I was really struggling with the idea of not being able to increment on them properly so this was pretty nice I think I read on here someone who uses them for a pull-up progression for their clients, that sounds like it would work well too.
SO this morning I uploaded my data for my GoWear Fit. I think I've established a pretty good consistent number calorie-wise. Looks like on my non-workout weekdays I generally burn about 2250 calories and on my workout days about 2500 cals. Last weekend I was up to about 3000 on Saturday and Sunday, I was camping and so I don't think it's quite THAT high for weekend days at home but I'm pretty sure it's higher than even my workout days.
This morning when I dropped off my baby, the daycare lady remarked how loose my clothes are fitting these days
Increased the weight on the deadlifts and I might increase again next time. I was able to do all the reps with good form and only struggled a little towards the end of the last set.
Dumbbell presses I will increase in weight again next time. Again, I was able to do all the reps with good form and only a little struggle toward the end. I don't think my gym has 17 1/2 lb dumbbells so I might need to go up to 20.
Wide grip lat pulldown, last time I did one set at 30lbs and one at 40. This time the 40 was too easy so I bumped it up to 50. Big improvement there.
Lunges I had a huge improvement. I think it's because of the strength in my legs improving but they didn't feel nearly as uncomfortable and awkward as last time. I struggled a little toward the end but I feel comfortable to add weight next time.
And the crunches I increased the incline to 5 and then for the 2nd set increased it to 4.
Overall, a good workout. I'm feeling a lot stronger already especially in my legs, just generally in day-to-day life.
Squats 2/12 45lb bar
pushups 2/12 level 5 on Smith Machine
Seated rows 1/12 40lb, 1/12 50lb
Step-ups 2/12 bw
Incline backwards crunches 2/10 @ level 4
So today's workout went well again. I was super happy to get to the gym because my in-laws are coming (for 2 weeks!) and I was able to avoid them for today by coming early to the gym Plus I'm feeling stressed with the idea of them being here and lifting really helped alleviate that feeling. I don't get stressed normally so it's a really uncomfortable thing for me physically to walk around with a pit in my stomach.
Just wish I could go back again tomorrow... but I'm getting off topic.
Squats went really well. I went up on my toes a bit on the last few reps on the 2nd set so I don't think I'll add weight next time but if I can get all of them in next time with perfect form I'll add some weight. Next time is 3 sets of 10 so that will change the dynamic I'm sure.
Pushups went well, i was definitely struggling on the last few. I'd estimate one more set at the same incline and then go one notch lower after that.
Seated rows I increased to 50lbs on the 2nd set and that was a nice struggle, but I did well with it and stayed in form.
Step-ups were a pain, but I managed those. Not ready to add weight yet since I'm not super stable with them yet.
And I did reverse crunches instead of the jackknife again since I didn't have a swiss ball available.
So today's workout went well again. I was super happy to get to the gym because my in-laws are coming (for 2 weeks!) and I was able to avoid them for today by coming early to the gym
Haha, I do that too when we have people staying over. Sometimes the gym can be so nice and peaceful
Increased weight/resistance on everything today. This was a good workout, and all the better since I hadn't been expecting to be able to work out at all this week. I should be able to go in on Thursday also, which is great.
A bit frustrated right now otherwise, but it's just a good indicator of how far I've come (and my family as well) with diet and healthy eating. My mother in law is visiting and staying until the 21st. She's a very unhealthy person, has constant depression, fibromyalgia, etc. With her, most of it is not legitimate, but self-created so she won't be held accountable to adulthood and taking care of herself if that makes sense. Yesterday she slept until 1:30pm. It was horrible. And then when I came home from work she told me she'd taken the day off. "From what?" I asked. She doesn't work or anything. It's strange.
Anyway, my DH had to go to the store and pick up a few things and apparently she used the chance to have him buy food her her. I guess she was not a fan of all the healthy food we keep around the house and wanted her Pepsi, chips, and junk food snacks. And I'm curious to see how long she can hold out before begging him to take her to McDonalds.
It's not that I was offended, per se, but it just made me want to rant a bit because the truth of the matter is, she's on so many medications because of her "health problems" but she puts incredible amounts of absolute GARBAGE into her body. It makes me curious (and I'm sure I'll never find out) what would happen if she was forced to eat a clean diet for 6 months.
I'm sure she'd find her excuses disappearing. I'd love to think positive and hope that maybe this time spent with us would at the very least get her off the junk food habit but she's addicted and I truthfully don't see that happening.
Anyway, it was quite the contrast because it made me think about the fact that we just don't have junk around the house. That makes me proud I think the closest we have are triscuit crackers.
Well, I was once that person, (though I'd at least admit to being the cause of my maladies), and it's a tough spiral to make your way out of. Not an excuse, so much as an explanation.
Congrats on your increased performance.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
This workout really killed... in a good way I didn't do much incrementing up but of course this was when I went from 2/12 to 3/10. I kept the weights the same and don't think I'll increase next time on anything except the rows, I'll try and go up to 60# on those next time. Not anything particularly exciting to report. I should probably weigh myself or take measurements or something one of these days. I do plan on going shopping for new jeans this weekend, so it'll be interesting to see how fast I "outgrow" them like the ones I currently have.
The nice thing about this week is that due to my work schedule there is one week every 4 weeks that I wouldn't normally be able to work out but because my MIL and DH were home with the kids this morning I was able to leave early enough to get it in. I was able to work out twice this week and was not expecting to, so that was really nice.
I feel bad for people like your MIL, but it's of their own doing, ultimately. She sounds like she may have anxiety issues (the fact that she suffers from depression, and doesn't work/volunteer stood out), and that anxiety spilled over to other parts of her life a long time ago, including food. And the sadder thing is that even dire health problems aren't sometimes enough to motivate them to change their ways. They'd rather just stay in that "comfortable" spot because they're too scared to do something different.
The NROLFW Stage 1 workout's a classic. It's a very simple (in that it's easy to remember), total body workout that really gets you going.
I was short on time this morning so I did my deadlifts and then supersetted everything else together with 30 second rests. It worked pretty well to save time and I wasn't late for work I did the shoulder presses, then lunges, pulldowns, crunches, rinse & repeat.
A little stressed today, but MIL is going home tomorrow so hopefully my pressure will go down in a few days Working out helped, but I was still really agitated when I got to work today. Feeling a bit better now but tomorrow will be a good day.
I didn't have my log from the last time I did the B workout so I tried to remember everything. Except I look at the log now and I see that I decreased my weight for the lunges. No wonder they seemed easier. I'll go back up next time. Next time I'll also increase on the deadlifts and pulldowns.
I feel bad for people like your MIL, but it's of their own doing, ultimately. She sounds like she may have anxiety issues (the fact that she suffers from depression, and doesn't work/volunteer stood out), and that anxiety spilled over to other parts of her life a long time ago, including food. And the sadder thing is that even dire health problems aren't sometimes enough to motivate them to change their ways. They'd rather just stay in that "comfortable" spot because they're too scared to do something different.
I agree... it is sad. And it's difficult for the family because she's been confronted, gently talked to, etc. many times, I've tried to encourage her many times but all that happens is she starts to cry and feel sorry for herself. It's frustrating for me to watch. Yesterday in the morning my daughter asked four times where Grandma was, I want Grandma, etc. and it kinda made me mad that I had to tell her each time, "Sorry, Grandma is sleeping," even at noon when my kids were eating their lunch. I guess she's been sleeping late like this every single day. I pulled the girls out of daycare for the week so she could see them but it makes me sad that she didn't really spend as much time with them, instead, she sleeps until anywhere from 10am-2pm. This was how my husband was raised, unfortunately. So really, he had to raise himself in a lot of ways.
Anyway, I could gripe all day. She's going home tomorrow. I'll just make that my mantra for the day.
Not a workout today but since I was weighed today I thought I'd post about what progress I have noted so far.
I don't own a scale so I only get weighed sporadically. I know last time I went to the doctor's office about 2 months ago I was at 212.5. Today I was at WIC and I weighed in at 207. That's good progress, actually quicker than I anticipated. And just for reference, when I started weight lifting in October of last year I was at 256 lbs. So I'm almost 50 lbs lighter, with who knows how much FAT loss. And good portions of the time since then I wasn't working out... like when the baby was teething there was no way I'd get up at 5am after only getting 3 hours sleep to work out. So really I should be honest and say I was only consistently working out for about half of that time, so that's pretty decent.
OK weight aside, the real most important progress. I bought new jeans last weekend in a size smaller than what I was wearing. I love buying smaller clothes because when you are so far overweight you are really limited to what styles you can wear. The closer you get to normal sizes, the more avenues open up. So this was nice... especially with me who also fell into the "frump-trap" for the last 3 years and started clawing my way out of it around the same time I started lifting. And that is also about 3 sizes lost since I started in October last year.
I remember my hubby mentioning he saw a difference really quick when I started NROLFW. I'm starting to see bigger differences now. More muscle definition, I can see visible results of fat loss on my legs, arms and stomach. I haven't done a single bicep curl since I started lifting but I can see my biceps! My arms used to be so wimpy... I'd flex and you literally would not be able to feel a difference, much less see anything. Now I flex and I have a visible bump there underneath all my fat
I have noticed since I started lifting how much easier it makes life. Easier to move around, easier to walk, easier to carry stuff, etc. It's pretty cool. I mean, it makes sense. Lifting heavier and heavier means the initial stuff becomes easier and easier. The more weight I squat, the easier it is to do bodyweight squats. So therefore, the more heavy weights I lift, the easier it becomes to just walk around. I know this seems like such a simple concept but when someone is so overweight, it's really a big deal to just be able to move around with a spring in their step and the energy to not be lethargic. Having more energy to play, jump around, and roughhouse with my kids. It used to be that only my husband did that kind of stuff and so now that I'm getting into the game, my kids are really having more fun with me, who used to just be the serious, practical parent.
You know what is the most difficult part for me... all these years I had such a mistaken impression about weight lifting. I enjoyed lifting since I was a teenager, but I was so far overweight and I didn't think it would actually do anything for fat loss, so I would just try to eat healthier which helped but I just feel like I have wasted years. I never liked to do cardio stuff so never really even tried.
But no matter - I know now the truth of what it does and how it can make me feel and I'll never go back to being the lethargic overweight person.
This is what AWESOME looks like.
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