NROLFW Training Log - Blitzing a tiny amount of fat that's bugged me for years!

Supercog · 10-18-2009, 04:04 PM

Hi everyone, I hope this is the right place for this. I have just read NROLFW and loved it. It confirmed a lot of suspicions I had thought for a while. I've done a trial run of Workout A and B this week, and really enjoyed the workouts and felt as though I worked hard (especially workout B).

My goal is mainly to blitz fat - I am only small - 119 pounds, 5 ft 2, but feel really out of shape as I have a very small frame, and my electronic scales which measure body fat tell me that I'm 30% body fat

Most of this fat is on my backside and hips, which currently measure 38.5", and I'd ideally like to loose a couple of inches here.

I'd appreciate any advice - especially as to how long it might take me to melt off a few lbs of flab!

Here is what I've done so far - (I've never done much strength training before so am really weak!)

- I did 10 mins of inverval training on a bike before both sessions.

Workout A

- Pressups
2 sets - 3 per set. This is the exercise I have the most difficulty with as there is nothing in my gym to adapt them with to make them easier so I will just have to build up over time.

- Seated Row
I used a 5kg weight in each hand ( I did the dumbell bent over row adaption) and did 2 sets of 15 reps

- Squats
2 sets of 15 with 10kg weight (going to slightly up the weight next time as I don't htink I was quite challenged enough)

- Step Ups
2 sets of 15 14kg weight

- Prone Jacknife - 2 sets of 8 (I lOVED these!)

Workout B
- Deadlift
2 sets of 15 14kg weight

- Dumbell shoulder press
2 sets 4kg weights, one set of 12 and one of 13

- Wide grip lat pulldown
2 sets of 15 15kg

- Lunge
2 sets of 15 used 6kg weights

- Swiss ball crunch - 2 sets of 8

What do you all think?!

LisaS · 10-18-2009, 06:49 PM

If you are doing 2 legged squats with 10 kg and step ups with 14kg - something is wrong. You should be able to squat much heavier than you can do step ups. Two legs should move your body + external load better than one leg for the whole body + external load.

Supercog · 10-19-2009, 11:49 AM

Hi LisaS - yes - I probably should have said - I was just getting used to the Smith machine the first time I did the squats so I think I underestimated the weight (the squats didn't feel that challenging). I'm going tonotch it up a bit tonight.

Thanks

missjane · 10-19-2009, 11:53 AM

Smith Machine - what's the issue?

Supercog · 10-19-2009, 04:14 PM

Oh no - Well I'm not sure what I can do instead of the Smith machine as we don't have a squat rack. Any tips would be really appreciated.

I did Workout A again today but was held as I was still aching a lot from doing Workout B on Satuday. I managed:

10 mins on bike (intervals)
2x15 squats with 17.5kg (still think I could go a bit heavier but taking it steady)
0 pressups

2X15 dumbell bent over row with 6kg weights
2x15 step ups (14kg weight)
2x8 prone jackknifes

As I said - I still really ached from Saturday - should I have trained at all?

Willie · 10-19-2009, 04:19 PM

Quote:

Originally Posted by Supercog

Oh no - Well I'm not sure what I can do instead of the Smith machine as we don't have a squat rack. Any tips would be really appreciated.

You can do a goblet squat with ONE dumbbell.

You can do a shoulder squat, with two dumbbells resting on your shoulders behind your head.

If you google those, you'll get video. I have kids coming into class and can't do it right now... sorry

Supercog · 10-20-2009, 01:04 PM

Cool - I'll have a look - thanks

Fang · 10-20-2009, 02:24 PM

Hey Supercog, welcome.

Workouts look great with the exceptions above by our experts.

Honestly, you're so small now--you may go through NROL4W with no change of weight at all but amazing body recomposition--losing bodyfat but gaining muscle. Make sure to take pictures--since they will tell you the most about what's going on.

This is a great site--glad you're here!

Supercog · 10-20-2009, 03:31 PM

Hi Fang, thanks for the warm welcome - I've just looked at your training log - it looks like you've achieved loads! Congrats!

I've had a night off training tonight, and I think all my muscles are now recovered - so Workout B tomorrow night - really looking forward to it!

NYC_Native · 10-20-2009, 07:44 PM

Quote:

Originally Posted by Supercog

My goal is mainly to blitz fat - I am only small - 119 pounds, 5 ft 2, but feel really out of shape as I have a very small frame, and my electronic scales which measure body fat tell me that I'm 30% body fat

Most of this fat is on my backside and hips, which currently measure 38.5", and I'd ideally like to loose a couple of inches here.

What scales are you using for the BF% measurement? The Tanita weight scales are notorious for overestimating that figure. So I second Elisabeth's recommendation of tracking progress through photos (the best method, IMO), and also take body measurements. You'll see the difference as you progress.

Supercog · 10-30-2009, 05:30 PM

Hi everyone, I'm back - thank you for all your replies. I have been continining with the NROL4W workouts but had a couple of disappointing sessions this week, and haven't started seeing results etc. and have become a bit disillusioned

I think this also ties in with the fact that AF is due tomorrow and I often feel very unwell at this time of the month.

BUT I think I know what I need to do if I'm going to loose these final 2 inches - which lets face it is nothing?! I need to log my food exactly - I'm not gaining weight so I must be pretty close to loosing but just not quite at enough of a deficit. I also need to take some measurements and post a photo. It's too late for me to do that now but I am definitely going to do this tomorrow

NYC Native - maybe you are right about the scales I do my BF% on - they were from Tesco (like Walmart in the UK) and £15 so maybe they're not hugely accurate.

Thank you again for your posts - I felt really bad I hadn't posted for a while but I need this to stay on track so I'm back in the game now

Supercog · 10-31-2009, 04:31 PM

Hi Everyone, So I went to the gym today - did 15 mins HITT and then workout A - 3rd session. I have to say I much preferred doing 2 sets of 12 - I often lost count by 15! I think I've kept my calories today - I'm aiming for 1800 on lifting days and 1600 on non lifting days.

Here is today's workout:
Press ups - 2 sets of 2! (Still really not good at these)
Prone Jackkife - 3 sets of 5 ( had really bad period pain so couldn't do all the reps in one go but I LOVE doing these so persevered with 3 sets!)
Squats - 2 sets of 12 holding a 10kg weight in each hand (20kg total)
Step ups - 2 sets of 12 with an 8kg weight in each hand
Bent over row - 2 sets one of 12 one of 10 - 8kg weight in each hand.

So if I look back at my first post I can definitely see that I'm getting stronger. I took my measurements today as well:

Hips around widest part: 39 inches (would like to get to 37 inches)
Hips around hip bones: 37 inches (would like to get to 34 inches)
Waist: 27 inches - have small waist with very little body fat so anything here is a bonus.

I will take pics tomorrow as well.

One question I have is that I have a party in early December, and I'd really like to wear my favorite skirt, but in order for it to look ok I would have really have had to lost an inch of my backside by then - if I'm really good with training and healthy eating is this possible?

Thanks - and happy halloween!

Trish31 · 10-31-2009, 08:29 PM

I can do everything in this program I think in my home gym except the
barbell squat??? is there any substitute for this one? I have a universal machine and all the free weights???

any suggestions or help is appreciated---anxious to start NRFW!

Supercog · 11-01-2009, 09:05 AM

Hi Trish - I've been holding a dumbell in each hand, but have just looked up 'goblet squat' on You Tube as suggested by Willie above and I'm going to try that next time. Best of luck - I'm about 3 weeks in and REALLY enjoying NROL4W (just need to get my diet in check so I can get results!)

Trish31 · 11-01-2009, 10:37 AM

thanks so much--I did go look on youtube also .....best of results to you
I am starting tomorrow!!!

Supercog · 11-03-2009, 03:18 PM

Right - just got back from doing Workout B 3rd workout (so 6th workout in total). I was pretty pleased with how it went, but really need this to start working now as have a skirt that needs to fit better by early December!

Right today's workout:
Deadlifts - 2 sets 12 reps - 20kg
Lunges - 2 sets 12 repos - 6kg (this definitely felt easier may move up to 8kg weights next time)
Lat Pull down = 2 sets 12 reps 37.5 (not sure if this is kilos or pounds)
Dumbell Shoulder press - 2 sets 1 with 10 reps (5kg weights), 1 with 12 reps (4kg weights)
Swiss ball crunch - 2 sets 10 reps.

One question I have is now the reps are decreasing should I be pushing the weight more? For example on the lateral pulldowns I'm not ready to go up to the next weight but equally am I disadvantaged by doing fewer reps than before?