I read the book over and over, loving every word. The book is by my side at the gym, my own personal trainer. The descriptions of the exercises are reviewed and I imagine doing them while I'm thinking about my next work out, getting ready for the gym and warming up.
My years of habits and concepts of lifting are changing, they have to.
I want a leaner, more muscular, stronger body.
Stage 1 Training Log at start weights/reps: Work Out A
Squats: 15 x 40 lbs
Push Ups: 15 on exercise ball
Seated Row: 15 x 70 lbs
Step-up: 15 x 20 lbs
Prone Jacknife: 10 Work Out B
Dead Lift: 15 x 75 lbs
Dumbell Shoulder Press: 15 x 17.5 lbs
Wide Grip Lat Pull Down: 15 x 70 lbs
Lunge: 15 x 15 lbs
Swiss Ball Crunch: 10 x 15 BW
Weight and cardio training have been a major part of my life since my early 30's. I was always active but didn't really appreciate how much I loved it until I was injured training for a marathon. The pursuit to be better and stronger as been game on since then.
7/19/2009 - Stage 1, Work Out A Complete!
Here are my proud results --
Squats 8 x 135 (started with 15 x 40)
This was a huge goal of mine. The first two sets were done with a 45 bar and 2 45's. I could barely do down on the last 3 reps so I did my last set on the Smith Machine. It was great to be able to feel my gluts react and activate. I couldn't go deep enough with the regular bar. Those babies need a lot of work.
Push-ups 8 x 4 T-push up 4 deep push up. (started painfully doing push ups on the Swiss ball)
I don't remember the last time I could get so deep with push-ups. When I first started I could barely do 10 on the Swiss ball. My chest and arms feel strong. I'm sure I look more muscular.
Seated Row 8 x 80 (start 70)
Feels great. I eventually used the Seated Row bench instead of putting a 45 on the floor. I like that better. Not sure if that's in the program. Moving from the floor to seat slowed my progress down. My back is looking great though!
Step-up 8 x 20 (start 10 lb dumbells)
Step-ups are killer!! I mean they kill me! My right knee hurt a lot so I took it slow with Steps ups using a lower bench for about half of the program. Knee still hurts but is getting better. Not sure if I'm doing it right but I'm a lot stronger!
Prone Jacknife
15
Oooooo baby, these are great! I can feel so many muscles at work in my abs.
7/19/2009 - Stage 1, Work Out A Complete!
Here are my proud results --
Squats 8 x 135 (started with 15 x 40)
This was a huge goal of mine. The first two sets were done with a 45 bar and 2 45's. I could barely do down on the last 3 reps so I did my last set on the Smith Machine. It was great to be able to feel my gluts react and activate. I couldn't go deep enough with the regular bar. Those babies need a lot of work.
Don't move to the Smith Machine if you can't get low enough in the squat rack! Lower your weight. Your squats should be parallel....which isn't the TOP of your thigh...it's a parallel line from the crease in your hip to your patella. See this thread for more details and video:
Now that I've had a few more weeks of adjustment to my mindset and concepts weight lifting thanks to NROL4W and reading everyone's comments on this forum, I'm much more confident.
I'm now in the thralls of stage 2. It's kicking my a*@ and that is a good thing. The value of a good butt kicking going either way can never be underestimated.
The idea of getting to stage 3 is turning me on. I'm so close.
Change:
I left the Smith Machine for good. That relationship is over, I tell ya, that's for real!
I left my Versagrips.
My rough patches on my palms now get daily caresses.....and its' nice.
The adding as much weight as possible ideal is hard to fight but my love for technique is much stronger; an easy battle to win as far as battles go.
FAT:
Had my body fat stats taken in a tank, wow, that was actually hard. After three times of possibly drowning I was told that I had to do it all over again because the system had not been reset. Woohoo! I'm in, ya! Two more times and it was soooooo worth it. I could have bet a hundred bucks that I was going to come into the 20's somewhere but I was thrilled with 17.5% body fat. Why, why, why do I feel so fat???? I do have some very unattractive fat tucked underneath my skin in places that I so wish wasn't there, yes I do, but when I see other women with 17.5% they look great to me. Am I demented? I'm 45 (I'm going to say that alot before I turn 46) so I'm sure that has a lot to do with the condition of my fat and skin so I'll just plug along and work hard to get this crappy fat crappy crap off my crap! Crap!
(deep breath)
Tomorrow marks the half way point through Stage 2.
but I was thrilled with 17.5% body fat. Why, why, why do I feel so fat???? I do have some very unattractive fat tucked underneath my skin in places that I so wish wasn't there, yes I do, but when I see other women with 17.5% they look great to me. Am I demented? I'm 45 (I'm going to say that alot before I turn 46) so I'm sure that has a lot to do with the condition of my fat and skin so I'll just plug along and work hard to get this crappy fat crappy crap off my crap! Crap!
I think sometimes that most women can't be happy with their bodies. There's always something that they want to change. Since your bodyfat is at a pretty decent number I'd just say enjoy NROL4W and see how you feel at the end of it.
Congrats on only 17.5% body fat. I think making it out of the 20s is one of my goals. I have the opposite problem of you. I don't see myself as fat, just well-built. I know I am over weight and there are days I definitely 'feel' fat, but I guess I have just gotten accustomed to it, which is a really bad thing. I had a huge wake up call not too long ago when I had to have my picture taken for work, and hardly recognized myself. I start NROLFW this week and am bound and determined to lose the weight and get myself in shape. Plus, I have had to put 4 pairs of pants on the top shelf of the closet cause they are just too tight.
NROL4W ROCKS! Journal and Training Log
Linear Mode
