Wow I haven't posted here since April not that I haven't been working out at all...but I have not been consistent enough and my pants are getting a little tight. The accountability of logging, and the support of this board has made such a difference in the past, so...
I've decided to do NROL4W again. I hope to be consistent and moderate in my plan and get stronger without pushing too hard (and getting burnt out or injured). I will be doing 2 days per week of strength training, some spinning, yoga, hiking, etc., but not too much.
I'm not sure how I will handle the food part. I've been eating pretty clean (just too much for my activity level), so my first thought is to try to keep the food the same with this increase in activity. I'll be watching that, though. Don't be surprised if I decide I need to structure my eating more later in this process.
NROL4W 1A
A Squat 2 sets x 15 reps x 115lbs*
B1 Step-up 2 sets x 15 reps x bodyweight/no risers
B2 Seated Row 2 sets x 15 reps x #6 plates (cybex machine)
C1 Step up 2 sets x 15 reps x 20" box, no weight
C2 Prone Jacknife 2 sets x 8 reps
*these were not ATG, not at all. -need to work on ROM.
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i do like the library, but i also like the gym my new log!
Last edited by Librarygirl : 07-15-2009 at 03:21 PM.
LG, have you read Starting Strength by Mark Rippetoe yet? Such an invaluable resource for squat form, as well as deads, presses, etc, too. Can't recommend it highly enough. It's a real eye opener!
oooh, good idea Jane, I'll check that one out again.
Edited to add: Is it wrong that I find is so very cute and amusing that the 'boobs in every post' post is still active after all this time? Gotta love boys.
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i do like the library, but i also like the gym my new log!
So, I've gotten to a little bit of a slow start with NROL4W, haven't I? I think at this point it is more important to just pick up and keep going, rather than being disapointed that I didn't get a second workout in last week, right?
I did have a very full weekend of NEAT--went to spin class on saturday (90 mintues, I guess this is exercise, not neat), then drove up to my parent's new house and spent all weekend stripping wallpaper, climbing on ladders, scrubbing ceiling fan blades and windows and cabinets (most with sticky remnants of contact paper and scotch tape ), removing 10,000 picture-hangers everywhere, taking down numerous wind-chimes, flags and bird feeders outside, spackling walls and finally, re-caulking the tub. We didn't get to the painting part, but it was enough.
Tomorrow I'll do workout 1B. I will.
__________________
i do like the library, but i also like the gym my new log!
B1 Dumbbell Shoulder Press 2 sets x 15 reps x 20lbs e
B2 Wide-grip Lat Pulldown 2 sets x 15 reps x #6 plates (cybex machine)
C1 Walking Lunges 2 sets x 15 reps x 20lbs e
C2 Swiss Ball Crunches, arms overhead 2 sets x 15 reps
*keeping weight lower to work on form--15 reps is a lot.
-followed this up with a walk around a lake (not my usual route from home around the lake and back, just parked at the lake on my way home from the gym: about 4 miles).
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i do like the library, but i also like the gym my new log!
B1 Dumbbell Shoulder Press 2 sets x 15 reps x 20lbs e
B2 Wide-grip Lat Pulldown 2 sets x 15 reps x #6 plates (cybex machine)
C1 Walking Lunges 2 sets x 15 reps x 20lbs e
C2 Swiss Ball Crunches, arms overhead 2 sets x 15 reps
*keeping weight lower to work on form--15 reps is a lot.
-followed this up with a walk around a lake (not my usual route from home around the lake and back, just parked at the lake on my way home from the gym: about 4 miles).
I'm just wondering if they target a different set of muscles?
In the walking lunge, I feel my glutes and posterior chain firing. In the regular lunge, as they describe in Stage 1, I feel my quads working.
Since you already worked your posterior chain in the deadlift, perhaps the lunge is done to balance that out by working your quads?
But what do I know? Guess I'll ask Alwyn Cosgrove if that's the fact.
I didn't really think about that, but I guess you could be correct--I thought they targetted the same muscles except some added balance challenge with the walking lunges. hmm. Maybe I'll do the static ones next time to change things up again.
__________________
i do like the library, but i also like the gym my new log!
For whatever reason I've generally been lucky enough to go from one job straight to another, except once. I spent three months looking/not working/whatever, and when I was finally offered a job on a Friday and asked if I could start Monday I actually said no. I pushed it off to the Wednesday as I had so many things I had to take care of (that I hadn't while off). Good luck, and hope you enjoy the new job.
one more time with feeling, a NROL4W log
not that I haven't been working out at all...but I have not been consistent enough and my pants are getting a little tight. The accountability of logging, and the support of this board has made such a difference in the past, so...
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