Ready For The Challenge!

JennyR · 11-01-2009, 07:12 PM

Hi,
I bought NROL4W in January of this year. I needed a change in my routine so just started it on October 15th.
My life is pretty full of activity. I am in MMA classes three days a week, minimum, for an hour and a half.
This summer I had quite a few trips away from home, camping, etc. I was hellbent on working out hard the days I was home then when I was away, it would be my break. It worked out ok for me.

Now that the seasons have changed, I will be home with the exception of a road trip or 2. I feel I can commit to a proper weight program. This is the reason for not starting it earlier. I dusted off my NR's book and had another read of it. I've printed out the blank training logs that NewDawn provided, thank you!

My schedule I've got going is,

Monday- MMA 1 1/2 hrs Dog walk/hike 30 min's minimum
Tuesday- NROL4W Dog walk/hike 30 min's minimum
Wednesday- MMA 1 1/2 hrs Dog walk/hike 30 min's minimum
Thursday- NROL4W Dog walk/hike 30 min's minimum
Friday- MMA 1 1/2 hrs Dog walk/hike 30 min's minimum
Saturday- NROL4W
Sunday- Rest & or Dog walk/hike 30 min's minimum

I sometimes add in a treadmill and/or rower workout if I feel restless. The dog walks/hikes are dependent on weather and how my body is feeling as well. For the most part the dog wins!! lol

My goal is to complete the stages in the book. I wanted something laid out for me so I can just do it.
I belong to the MMA gym and I workout from home. I will have to alter some of the exercises when
I don't have the proper equipment here.

Stage 1
Workout A

Squat
Session 1- 2 sets 10/15
Session 3- 2 sets 10/15, 15/15
Session 5- 2 sets 15/15
Session 7- 2 sets 20/12

Push-up
Session 1- 2 sets 15 reps
Session 3- 1 set 15 reps, 1 set on knuckles
Session 5- 1 set 15 reps, 1 set T-push-ups
Session 7- 2 sets 16 reps T-push-ups

DB 1 pt Row
Session 1- 2 sets 10/16
Session 3- 2 sets 15/8 per leg
Session 5- 1 set 15/8 p.l., 1 set 20/8 p.l.
Session 7- 2 sets 20/8 p.l.

Step up
Session 1- 2 sets 10/15 & 15/15
Session 3- 2 sets 15/8 p.l. 20/8 p.l.
Session 5- 2 sets 15/8 p.l. 20/8 p.l.
Session 7- 2 sets 20/8 p.l.

Prone Jackknife
Session 1 thru Session 7 -2 sets 15 reps
The angle hurts my wrists so I put my hands on dumbbells for this one.

Stage 1
Workout B

DB Deadlift
Session 2- 2 sets 15/15
Session 4- 2 sets 20/15
Session 6- 2 sets 20/12
Session 8- 2 sets 20/12

DB Shoulder Press
Session 2- 2 sets 20/15
Session 4- 2 sets 20/15
Session 6- 2 sets 20/12
Session 8- 2 sets 20/12

Pull Over
Session 2- 2 sets 8/15
Session 4- 2 sets 8/15 10/15
Session 6- 2 sets 10/12
Session 8- 2 sets 10/12
* I did not like this set up. I am looking in my rower booklet so I can do a pull over on my rower next w/o.
The ones above I did instead were like a pull over but I was standing up with the weights above my head. I would slowly lower them to my waist then do another rep.

Lunge
Session 2- 2 sets 15/8 per leg
Session 4- 2 sets 15/8 20/8
Session 6- 2 sets 20/8 per leg
Session 8- 2 sets 20/8 per leg

Swiss Ball Crunch
Session 2 thru Session 8- 2 sets 15 reps

I do a plank for a minute at the end of these workouts. My goal is to build the time so I can hold it longer.
Before and after my workouts I warm up for 5 minutes. I do stretches and loosen/warm up with exercises we do for MMA.

I don't have a barbell and the heaviest dumbbell I've got at this time is 20 lbs.

I am looking forward to this experience and welcome your help and comments!

stingo · 11-02-2009, 05:04 AM

Your MMA gym doesn't have the proper gear, or you don't have it at home, or both? Welcome to the forum.

JennyR · 11-02-2009, 09:19 AM

The gym I belong to has the proper equipment for it's purpose. The fitness gym is a separate business, across the hall, I don't belong to it. I like working out at home.
Thanks for the welcome stingo.

Tawny38 · 11-02-2009, 10:17 AM

Welcome from a fellow martial artist! It looks like you made a good progression through stage 1. Did you do strength training prior to NROLFW? I never did "real" squats or deadlifts prior to that program, but once I was working them for a while, I found my ground game really improved because of the increased strength in the glutes (I train in Brazilian Jiu Jitsu).

Any thoughts about purchasing a barbell or heavier dumbbells?

JennyR · 11-02-2009, 11:55 AM

Hi Tawny, thanks for stopping by. I'll have to add some equipment in the near future.
Strength training has been in my life on & off.
I'm going on two yrs now at kickboxing. I started it up because I needed a new activity in my life. I never expected to gain what I have from it.
I haven't tried BJJ. My right leg is limited in movement, the hip area, due to a motorcycle accident years ago.

I'm heading out to the gym now, have a good day!

JennyR · 11-03-2009, 01:26 PM

Monday, Nov. 2nd
Kickboxing 1 1/2 hrs
Dog walk 30 minutes

Tuesday, Nov. 3rd
W/O A

Squats
Session 9-3 sets 20/10

T Push-ups
Session 9-3 sets 10

DB 1pt Row
Session 9-3 sets 20/10

Step Up
Session 9- 3 sets 20/10

Prone Jackknife
Session 9-3 sets 12

Plank 1:15 minute

Feeling good today. I'm getting into the routine of doing the strength training.

JennyR · 11-04-2009, 07:14 PM

Only 4 of us showed for kickboxing this morning. I think the flu has alot of people staying home.
We were doing spinning back fists. Holding for that one was a challenge.

My partner is training to fight next April and he never fails to get the best out of me.
Caught some on the wrist and that was painful.

I'm doing well keeping my menu's tight. During the summer with camping, we relaxed and ate what we wanted and enjoyed wine/beer.
Like I already mentioned when I was home it was game on. That was my deal with myself and it worked out for me. I had a super summer.

We had a trip out of town on the (Canadian) Thanksgiving weekend. Since then I've cut out all alcohol and focused on better foods and this new routine.

It's nice settling down and getting into it.

No dog walking today or yesterday, she cut her paw so giving it time to heal. We've lucked out the last few days with gorgeous, sunny weather. I took my car out for a cruise up the highway yesterday. The insurance runs out next Friday and the rain is coming tomorrow. The ride was good for the soul.

JennyR · 11-05-2009, 04:35 PM

Thursday, Nov. 5th

W/O B

DB Deadlift
Session 10-3 sets 20/10

DB Shoulder Press
Session 10-3 sets 20/10

Pull Over on the Rower
Session 10-3 sets Tension 4/10

Lunge
Session 10-3 sets 20/10

Swiss Ball Crunch
Session 10-3 sets 10

Plank 1:20 minute

I really liked doing the pull over on the rower this morning. Much better use of time/energy spent on it. There are 2 flights of stairs to the basement so I had 30 stairs down & back up again after each set.

The dog had my runners pulled out of the closet this afternoon so we did our walk.

JennyR · 11-06-2009, 10:11 AM

Staying out of the gym today. I'm not feeling my usual, I have a sore throat & cough.
I'm hopeful the weekend will give me time to feel better.

JennyR · 11-07-2009, 01:47 PM

Saturday, Nov. 7th
W/O A

Squat
Session 11- 3 sets 20/10

T Push-up
Session 11- 3 sets 10

DB Single leg RDL
Session 11- 3 sets 20/10

Step Up
Session 11- 3 sets 20/10

Prone Jackknife
Session 11- 3 sets 12

Plank 1:25 minute

Not feeling great today but did benefit from the training session. I don't feel as stiff now.
I realized I have been doing the wrong exercise in my w/o A. It calls for a 'seated row'. I don't know why I haven't gone down to my rower and done this, it seems to have gone right over my head.
Instead I've been writing down that I'm doing the DB 1pt row. Today I noticed that I'm actually doing the DB single-leg RDL.

For the rest of my A sessions I'll do the seated rows on the rower and while I'm down there, do my T push-ups too.

I'm hoping I can shake this throat, cough, thing by Monday so I can get back to kickboxing.

JennyR · 11-08-2009, 06:30 PM

Played some Wii today. Did some bowling, tennis, & boxing. I haven't played it in a year, it was fun.

JennyR · 11-09-2009, 05:40 PM

Got back to kickboxing today. I'm glad to be rid of whatever had me under the weather last week.
I had a good holder so was able to put out maximum effort. There was a new woman there so I was holding for her. I never fail to come out of there a soaked, sweaty mess.

I love it.

Took the dog for her walk too. She got most of the exercise as I was tired. We went to the bush so she could run loose.
A good day!

Tawny38 · 11-10-2009, 08:23 AM

Glad you are feeling better!! And great job on the workouts!

Quote:

Originally Posted by JennyR

Got back to kickboxing today. I'm glad to be rid of whatever had me under the weather last week.
I had a good holder so was able to put out maximum effort. There was a new woman there so I was holding for her. I never fail to come out of there a soaked, sweaty mess. I love it.

Took the dog for her walk too. She got most of the exercise as I was tired. We went to the bush so she could run loose.
A good day!

That is exactly why I love jiu jitsu!

JennyR · 11-10-2009, 03:14 PM

Hey Tawny good to hear from you again. Those workouts are fantastic, I love it.

Tuesday, Nov. 10th
W/O B

DB DL
Session 12- 3 sets 20/10

DB Shoulder Press
Session 12- 3 sets 20/10

Pull Over (on rower)
Session 12- 3 sets 10 Tension 4

Lunge
Session 12- 3 sets 20/10

SBC
Session 12-1 set 12 Got bored with it.
2 sets Prone Jackknife on the ball instead

Got 180 stairs in going up & down to rower for pull overs.

Plank is up to 1 min., 30 seconds now.

I am heading out to Vancouver in the morning. My mom's birthday is this weekend. Will be doing some sort of w/o on Thurs. & Saturday.
Will figure it out while away.

Long drive, hoping for good weather thru the mountain passes.

JennyR · 11-11-2009, 08:59 AM

Also, got a dog walk in yesterday in the sunshine. Today is road trip day. The mountain passes aren't looking so hot.

Two areas that will suck to go through. Burned some new cd's to listen too so that will be helpful.

JennyR · 11-19-2009, 10:25 AM

I had a nice time with my mom. Hit black ice on the trip home. Vehicle is a write off.
Saw the doctor, she said I have a minor concussion she told me I am to do nothing.
When my head stops hurting then I am to wait 1 week and can then resume activities.

I've taken the dog for a couple of walks. Head is still thumping... I'll return to the program when I am able.

stingo · 11-21-2009, 07:24 AM

As bad as it was, I'm sure you know it could've been worse. Glad to see you're on the mend.

Espi · 11-21-2009, 07:59 AM

Sorry to read about a bad incident that could have been worse. Yet, take a proper rest from activity.. there's too many people who end up with permanent neck problems after a minor concussion.

JennyR · 11-21-2009, 10:16 AM

Thank you both, I appreciate your words.

There was an older fellow off the road in his car, he had hit the ice a few minutes before me.
We were both very, very lucky.

I am getting frustrated because I am normally very busy. I had been thinking I'd try some weights (at home) this morning. After reading your 'rest up' comment, I know better and will not. My head starts hurting about 30 minutes after I get up. Right on cue, it hurts.

This will pass if I don't rush it, that is all there is to remember to keep myself in line.

Espi · 11-21-2009, 10:27 AM

Resist that urge to move around lots ... reminds me of just a very small concussion I brought onto myself when I had to look up something in some documents I'd stored away & started reading right away & walked straight into a wooden beam.
While it wasn't painful at all, it resulted in having motion sickness for nearly 6 months when trying to read while moving in a bus (fortunately trains weren't a problem).

For other body parts I'm less careful, but our brains & necks are too precious