V Training Log

Pain

2008-06-06T07:46:00.000-07:00

I am in pain today, and it sucks cause it was supposed to be the second workout of stage 7. My lower back still hurts, and to top it off my hamstrings and front of my shoulders are sore. I will be able to rest until Monday so hopefully it's all good then.

Don't really know what's going on with my back. About once a year I aggravate something and for the next few days it hurts to bend over, and then it hurts if I sit down for a long period of time then get up.

Stage 7 : Workout 1

2008-06-04T19:00:00.000-07:00

So I finished stage 5 on Monday. Since I am taking two weeks off (going away on vacation) I figured to just jump right into stage 7. First day of stage 7 tonight and all I can say is, crazy! There was literally sweat falling off my face by the end. I was so excited to be back to barbell squats (haven't done them since stage 1). I was excited cause I did 85lbs! In stage 1 I accomplished 65lbs, so I am assuming I have more muscle (I am estimating that the bar weighs 45lbs). And I think I could maybe next time go up to 95, maybe 100!

Log:
squats 2~(75/8)(85/8)
s.lunge.r.f.e 4~(10/12LR)(10/10)(5/10)(5/10) ... jeez don't even think I can do 20 regular elevated lunges.
push-up 4~(16/16/15/20) ... of course elevated.
b.r.deadlift 4~(40/20)(40/20)(50/20)(50/20) ... surprised I could do this high, could feeeel it.
d.b-o.row 4~(10/20)(10/16)(10/17)(10/16) ... harder than I thought they would be.

When I came home I could already feel some soreness. Can't wait for tomorrow...

Workout A : 1 : Stage 5

2008-05-15T10:06:00.000-07:00

d.b. snatch 4~(20/4)(20/4)(25/4)(20/4)xLR
d.b. s.l. rom. deadlift 4~(10/4)(10/4)(15/4)(15/4)xLR
barbell bent over row 4~(20/4)(30/4)(30/4)(30/4)
d.b. s.h. overhead squat 4~(5_10/4)(10_20/4)(10_20/4)(10_20/4)xLR
d.b. incline b.p. 4~(15/4)(20/4)(20/4)(25/4) ... using the third notch incline.
plank 3~(40/35)(30)(60/25) ... 190 seconds total, nowhere near the 360 goal but probably my best.
reverse woodchop 3~(30/4)(40/4)(40/4)
BW Matrix (x2)

So I did end up finishing Stage 4. Did all eight workouts, still find my weakest spots with having the determination to finish the whole time for the planks and prone cobras. I am very excited for stage 7. I have decided to skip stage 6 and maybe return to it after stage 7.

Stage 4 has begun!

2008-04-22T07:44:00.000-07:00

Yesterday: Part B
Deadlift 3~(40/8)(40/8)(40/8)
Bulgarian Split Squat 3~ (BW/8)(BW/8)(BW/8)
Underhand-grip Lat Pulldown 3~ (70/8)(75/8)(75/8)
Reverse Lunge from box w/forward reach 3~ (10/8)(10/8)(10/8)
Dumbell Prone Cuban Snatch 3~ (10/7)(10/7)(10/6)
Swiss-Ball Crunch/Reverse Crunch 2/2~ (8/8)(8/8)
Lateral Flexion 2~ 8/8
Prone Cobra 1~ 43 ... short on time again.
Finished with 15 min HIIT.

Last Friday: Part A
Front Squat/Push Press 3~(20/8)(30/8)(30/8)
Step-Up 3~ (10/8)(15/9)(15/8) ... usually I did them on a step but today I did them on a bench, crazy!
Dumbell One-point Row 3~ (10/8)(10/8)(10/8)
Static Lunge, rear foot elevated 2~ (10/8)(10/8)
Pushup 2~ 9/8 ... still doing these on an incline.
Plank 1~ (20) ... short on time.
Russian Twist on Stability Ball 2~ (20/8)(20/8)

Workout B : 4 : Stage 3

2008-04-15T14:58:00.000-07:00

Yesterday:
barbell romanian... 3~(35/6)(35/6)(35/6)
partial s.l. squat 3~(BW/6)(BW/6)(BW/6)xLR
wide-grip lat. pulldown 3~(70/6)(70/6)(70/6)
back extension 3~(10/6)(10/6)(01/6)
YTWL 3~(3/6)(3/6)(3/6) ... finally did all parts right!
swiss-ball crunch/hipflexion/lateralflexion 3~(6each)
Prone Cobra 3~(40/0/0) ... ran out of time once again.
>finished with HIIT elliptical

I am loving...

2008-04-10T18:47:00.003-07:00

the weather outside today! I think I spent about 2 hours just lounging in it, it was great to be out in the sun just relaxing.

Lately

2008-04-09T19:11:00.000-07:00

I have been really sucky about posting my workouts here. Probably because I just had 3 exams so am finally at a breathing point. And every time I had available after classes I still managed to do the workouts. I am now one workout away from stage 4! Sorry to keep this short I will try to log more, as I do this more for myself to be able to look back on.

Workout A and B : 2 : Stage 3

2008-04-01T09:03:00.000-07:00

Yesterday: (Workout B : 2)
barbell romanian... 3~(30/6)(30/6)(30/6)
partial s.l. squat 3~(BW/6)(BW/6)(BW/6)xLR
wide-grip lat. pulldown 3~(65/6)(70/6)(70/6)
back extension 3~(BW/6)(BW/6)(BW/6)
YTWL 3~(5/6)(5/6)(5/6) ... oops I think I've only been doing the Y's, have to reread in book.
swiss-ball crunch/hipflexion/lateralflexion 3~(6each)
Prone Cobra 3~(60/0/0) ... ran out of time.
HIIT treadmill.

Last Thursday: (Workout A : 2)
d.b. snatch 3~(20/6)(20/6)(20/6)xLR
d.b. s.l. rom. deadlift 3~(15/10)(15/6)(15/6)xLR
barbell bent over row 3~(30/6)(30/6)(30/6)
d.b. s.h. overhead squat 3~(5_10/6)(5_10/6)(5_10/6)xLR
d.b. incline b.p. 3~(15/6)(20/6)(20/6) ... using the third notch incline.
plank 3~(30)(15/20)(30/15) ... 110 seconds total, sucky day.
reverse woodchop 3~(25/6)(25/6)(25/6)
BW Matrix (x2)

Workout B : 1 : Stage 3

2008-03-25T18:05:00.000-07:00

Today's workout:
barbell romanian... 3~(30/6)(30/6)(30/6) ... can go up in weight next time.
partial s.l. squat 3~(BW/6)(BW/6)(BW/6)xLR ... worked out better than I thought it would, I did the last set on the side of a step. Could feel these!
wide-grip lat. pulldown 3~(62.5/6)(70/6)(70/6)
back extension 3~(BW/6)(BW/6)(BW/6) ... used the machine that looked like this.
YTWL 3~(15/6)(15/6)(20/6) ... did these on the same machine, kept straight.
swiss-ball crunch/hipflexion/lateralflexion 3~(6each) ... did the prone jacknife for the first two hip flexions, then a reverse crunch.
Prone Cobra 3~(70/30/40) ... I am such a slacker on these (was supposed to do three 90seconds).

Finished with HIIT, 15 minutes.

I felt really comfortable today, not sure how to describe it. I just did not have any issues and felt like I had been doing these exercises for ever (even though this is the first day), guess that has to do with most these exercises being from earlier stages. I am only going to workout 2 times this week, because I have an evening organic chemistry exam tomorrow night (yikes!).

I also joined thedailyplate.com today. I like it better than calorie count because they have more food and it's a lot easier to add your own food nutrition. I guess this means once in awhile I will just mention the diet portion of this program, which is very important. Today my breakdown was: 39.17%/30.54%/30.29% for carbs/fat/protein, ate under my calorie range though (2,036 calories), only at 1,500 so will have to work at adding more foods through the day. This was my first official day tracking here so we'll see how it goes.

Workout A : 1 : Stage 3

2008-03-21T16:10:00.000-07:00

Today's workout:
d.b. snatch 3~(15/6)(20/6)(20/6)xLR ... was afraid to do this but love them!
d.b. s.l. rom. deadlift 3~(10/10)(10/6)(15/6)xLR ... balance issues, again.
barbell bent over row 3~(20/6)(20/6)(30/6)
d.b. s.h. overhead squat 3~(5_10/6)(5_10/6)(5_10/6)xLR
d.b. incline b.p. 3~(15/6)(15/6)(20/6) ... using the third notch incline.
plank 3~(40/20)(30/20)(30/30) ... 170 seconds total.
reverse woodchop 3~(30/6)(30/6)(20/6) ... need to work on form.

Finished with BW Matrix (deadly!) 2~(2:20_24/12/6/2)(2:30_24/12/6/6)

Month 3 Measurements

2008-03-20T15:19:00.000-07:00

I just compared them from the beginning up till now.

Workout B : 4 : Stage 2

2008-03-19T16:35:00.000-07:00

Last workout of Stage 2!

Deadlift 2~(40/10)(40/10)
Bulgarian Split Squat 2~ (20/10LR)(20/10LR)
Underhand-grip Lat Pulldown 2~ (72.5/10)(75/10)
Reverse Lunge from box 2~ (20/10LR)(20/10LR)
Dumbell Prone Cuban Snatch 2~ (20/10)(20/10)
Swiss-Ball Crunch/Reverse Crunch 2/2~ (10/10)(10/10)
Lateral Flexion 2~ 10/10
Prone Cobra 2~ 60/30/30sec ... 120sec total.

HIIT on the treadmill for 15 minutes. I found it difficult to do HIIT on the treadmill vs the eliptical. On the eliptical it is easy and quick to change your speed, however with the treadmill going from 4.0 to 6.0 speed takes more time, and since this was my first time on the treadmill in awhile it took awhile to get a speed that was hard work. I used to be an avid runner, not hardcore or anything, maybe like 9 miles a week, but I stopped this in the summer, and haven't ran since. I was surprised when I ran today that it actually felt good and easy. Not sure if it's maybe because of my stronger legs now :)

Progress Pictures

2008-03-18T14:39:00.001-07:00

From left to right: Jan/Feb/March

There is no real noticeable difference. I did take pictures at other angles but don't want to overload this blog, perhaps will post a montage in the end.

Workout B : 3 : Workout A : 4 : Stage 2

2008-03-17T19:16:00.000-07:00

Last Friday:
Deadlift 2~(62/10)(42/10) ... focused more on my form again and even lowered the weight because of this.
Bulgarian Split Squat 2~ (BW/10LR)(BW/10LR) ... went low for these.
Underhand-grip Lat Pulldown 2~ (65/10)(70/10) ... think I'm getting too obssesed with form, have to remember what Lou discussed.
Reverse Lunge from box 2~ (20/10LR)(20/10LR) ... I think I have been forgetting to add these in my log, but have been doing them.
Dumbell Prone Cuban Snatch 2~ (10/10)(10/10)
Swiss-Ball Crunch/Reverse Crunch 2/2~ (10/10)(10/10)
Lateral Flexion 2~ 10/10
Prone Cobra 2~ 50/30/20sec ... 100sec total.

Today's Workout:
Front Squat/Push Press 2~(30/10)(30/10)
Step-Up 2~ (30/10)(30/10)
Dumbell One-point Row 2~ (20/10)(20/10) ... bad balancing day.
Static Lunge, rear foot elevated 2~ (20/10)(20/10)
Pushup 2~ 10/10 ... still doing these on an incline.
Plank 2~ (30/20/20/30/20) ... on the floor.
Russian Twist on Stability Ball 2~ (3kg/10)(3kg/10)

ended with HIIT

Workout A : 3 : Stage 2

2008-03-12T18:07:00.000-07:00

Front Squat/Push Press 2~(30/10)(30/10)
Step-Up 2~ (20/10)(30/10)
Dumbell One-point Row 2~ (20/10)(30/10) ... getting lots better at balancing.
Static Lunge, rear foot elevated 2~ (20/10)(20/10)
Pushup 2~ 10/10 ... still doing these on an incline. Did five of these on the floor.
Plank 2~ (30/30/20/20/20) ... finally did the full time (on the floor too)!
Russian Twist on Stability Ball 2~ (3kg/10)(3kg/10) ... need to work on keeping hips stable.

I also did HIIT, since I didn't get around to it on Monday.

Workout B : 2 : Stage 2

2008-03-10T19:39:00.000-07:00

Deadlift 2~(62/10)(62/10) ... focused more on my form, and need to be careful of these since I have lower back issues.
Bulgarian Split Squat 2~ (10/10LR)(10/10LR)
Underhand-grip Lat Pulldown 2~ (70/10)(72.5/10) ... I love doing these and imaging myself doing chin-ups.
Dumbell Prone Cuban Snatch 2~ (10/10)(10/10) ... Felt these for days last time so stuck with 10lbs.
Swiss-Ball Crunch/Reverse Crunch 2/2~ (10/10)(10/10) ... arms up first time, second time with 2kg.
Lateral Flexion 2~ 10/10 ... these make my whole leg feel sore!
Prone Cobra 2~ 25/30/40sec ... 95sec total, working myself up there.

Workout A : 2 : Stage 2

2008-03-07T12:05:00.001-08:00

Front Squat/Push Press 2~(30/10)(30/10) ... think I got form all set, so ready to increase the weight.
Step-Up 2~ (20/10)(20/10)
Dumbell One-point Row 2~ (5/10)(5/10) .. still no sense of balancing, finished it as a bent-over row.
Static Lunge, rear foot elevated 2~ (20/9)(20/10) ... now that I am doing them correctly, they are harder!
Pushup 2~ 10/10 ... still doing these on an incline. (3rd slot from the bottom on the squat rack)
Plank 3~ (30/20/20) ... was in a rush today so only did 70sec total.
Russian Twist on Stability Ball 2~ (2kg/10)(2kg/10) ... much better form, but need to work on keeping hips stable.

Workout B : 1 : Stage 2

2008-03-05T17:12:00.000-08:00

Deadlift 2~(42/10)(62/10) ... Since I don't think I mastered the deadlift last time (didn't do my max I decided to do regular deadlifts for now.
Bulgarian Split Squat 2~ (10/10L7R)(10/7L10R) ... These were harder then anticipated. I could def. feel these! Since I couldn't even finish the R the first time, I swapped the # for the last set to keep things balanced.
Underhand-grip Lat Pulldown 2~ (60/10)(65/10) ... I first started with 40, since I figured these would less then the overhand pulldowns, but I was wrong! Think I can still increase my weight next time.
Dumbell Prone Cuban Snatch 2~ (10/10)(20/10) ... I felt really awkward the first time on an inclined bench so for the second set I stood up and bend my upper body down.
Swiss-Ball Crunch/Reverse Crunch 2/2~ (12/10)(10/10) ... Did the swiss-ball ones with my hands over my head.
Lateral Flexion 2~ 10/10 ... didn't hold them for full 5 seconds, but could still feel it!
Prone Cobra 2~ 30sec/25sec ... also felt awkward to do in front of people, reason I only did 55sec total. I will work on not being shy with these workouts!

*Note: on exercises with dumbells, the weight I list is a combination of the dumbells used, e.g. 10lbs means 2 5 lbs was used.

HIIT: I completed 14 minutes on the eliptical as part as Workout1B.

Sparkpeople

2008-03-03T20:17:00.000-08:00

I just wanted to add a plug in for Sparkpeople since they helped me in the first part of my journey. It was a great site for someone like me who likes to plan and have everything down in the computer. But at this point it seems like the success person from that site was just a new beginning for me, since I am trying to gain muscle/lost fat now through the NROL4W program. Just goes to show that there is always something to work towards and ways to make your life healthier and better.

Workout A : 1 : Stage 2 Begins!

2008-03-01T07:40:00.000-08:00

Last Friday I completed Workout 1 in Stage 2.

Front Squat/Push Press 2~(20/10)(30/10)
Step-Up 2~ (15/10)(15/10)
Dumbell One-point Row 2~ (5/10)(5/10) .. talk about no sense of balance!
Static Lunge, rear foot elevated 2~ (15/10)(10/10) ... looked online and in the book after and was doing these wrong, I was pushing my foot back up on the step.
Pushup 2~ 10/10 ... still doing these on an incline.
Plank 3~ (40secx3) ... decided to these on the bench, and went better then I thought
Russian Twist on Stability Ball 2~ (1kg/5)(1kg/8) ... fell over during the first step and a trainer saw me came over and gave me a tip *blush*

GOALS FOR STAGE 2:
I look at the last stage as my break in. I was not increasing my weights each time, as I was trying to get comfortable with the moves. But I am ready and my goal is to increase at least every other time.

I am looking forward to part B (so much stuff!) should be fun.

Workout B : 8

2008-02-26T19:13:00.000-08:00

Today's Workout:
Deadlift 3 ~ (40/8) (40/8)(40/8)
Dumbell Shoulder Press 3 ~ (12each hand/8)(15/8)(15/8)
Wide-grip lat Pulldown 3 ~ (62.5/8)(65/8)(65/8)
Lunge 3 ~ (12 each hand/8)(12/8)(15/8)
Swiss-ball Crunch 3 ~ (12/15)(12/15)(12/15)

I can definitely tell I had a week break from lifting. I had planned to go up to 50 in deadlifts, but 40 seemed hard enough. Now on to the special workouts.

Rest Week

2008-02-24T13:37:00.000-08:00

Because of snow and exams I decided to take my break (rest) week this past week. I went to the gym last Monday and won't go again until Wednesday night. Then I have three more workouts then on to stage 2!

Month 1 Measurements

2008-02-20T19:36:00.001-08:00

I did these measurements at the end of a busy day and an hour after drinking a couple glasses of water (was thirsty!) so might do measurements again tomorrow to make sure these are good. I'm pretty happy with the measurements, and am surprised to see a difference in my waist.

Workout A : 8

2008-02-18T20:22:00.000-08:00

Today's workout:

Squat 3~(62/8)(72/10) (72/10)
Pushup 3~8/8/8 ^done at about a 30degree^
Seated Row 3~(60/8)(60/8)(60/8)
Step-Up 3~(24/8)(24/8) (30/8)each leg
Prone Jacknife 3~12/15/12

after ~ 15 min eliptical

I am getting very excited to finish stage one and begin stage two!! I just looked at the book and it looks like stage two is going to be tough!

Just some things I have learned

2008-02-12T13:50:00.000-08:00

These are things I have learned during my diet and exercise routine and also am still learning today.

Give Time for Yourself, this was important to learn, since this allowed me time to go to the gym, go outside for a walk, and just to think about certain things. You make changes for yourself and for in the long run be a healthier better person so giving yourself time allows it.
Watch and Track What You Eat, seeing is believing so writing down (or using a log on a website) allows you to see what you consume on a daily basis. For me it was extra calories, that my body did not need. Even today I still struggle with eating "perfect" to my standards and don't think I ever will. My latest thing has been increasing protein and decreasing carbs, which has been hard since my favorite foods are carb based.
Find Something You Enjoy, for me it was running. But I'm sure anyone can find a cardio activity (even sport) that they actually enjoy. This way you stick with it and can make/plan goals.
Find Support, even though I said this is for yourself, extra help does not hurt. I found a buddy from a website to help me through the first couple months.
Read Up, you should take the time to browse health forums or read credible articles (and not just ones in the latest issue of Self magazine) on the latest. This way you can find out yourself what works for others, what are myths, and just to keep you motivated. Which leads me to my last thing...
Keep Motivated, and by doing this you should keep patient, not overly apply yourself. Anyone can do make changes and achieve their weight goals you just need to keep at it.

I just sort of wrote the list above spontaneously. These are things I followed and hope that someone else can read and find helpful.

Workout B : 6

2008-02-11T19:39:00.000-08:00

Today's Workout:
Deadlift 3 ~ (40/10) (40/10)(40/10)
Dumbell Shoulder Press 3 ~ (12each hand/10)(12/10)(40/10)
Wide-grip lat Pulldown 3 ~ (62.5/10)(60/10)(60/10)
Lunge 3 ~ (12 each hand/10)(12/10)(15/10)
Swiss-ball Crunch 3 ~ (12/12)(12/12)(12/12)

Things are crazy with school, so I have not been able to make a good update here. I have though completed Workout B(5) last Wednesday, and only put in about 50% of my energy into it since I didn't get much time at the gym and was tired. On Friday I completed Workout A(6) and things went well. This means next time I go to the gym I will be doing only 8 in each set, so need to step up my game on the weights.

As projected: I will finish stage 1 by the 22nd and then will do the two special workouts, take a week off (yay!), and start stage 2 March 7th!

Workout A : 5

2008-02-05T07:34:00.000-08:00

Yesterday's workout:

warm up ~ 5 min elliptical

Squat 3~(62/8)(62/10) (42/10)
Pushup 3~10/10/10 ^done at about a 45degree^
Seated Row 3~(50/10)(50/10)(52.5/10)
Step-Up 3~(20/10)(20/10) (12/10)each leg
Prone Jacknife 3~10/12/10

after ~ 5 min elliptical

Looking in the Past

2008-02-03T07:18:00.001-08:00

Me at about 10 lbs less then my highest weight. This was taken a few years ago and I hope to never see myself like that again.

Workout B : 4

2008-02-01T06:47:00.000-08:00

Wednesday's (1/30) log:
warmup: 2.5 min elipitical

Deadlift 2 ~ (40/12) (40/12)
Dumbell Shoulder Press 2 ~ (12each hand/12)(12/12)
Wide-grip lat Pulldown 2 ~ (60/12)(60/12)
Lunge 2 ~ (10 each hand/12)(12/12) *
Swiss-ball Crunch 2 ~ (10/12)(10/12)

25 min eliptical, including 15 minutes of HIIT.

*not sure how the sets for Lunges work. Like today I did 12 alternating legs, paused for like 30 seconds and did another 12 alternating, this way each leg did 12. Then repeated this process on my next set.

I have been trying to raise my weight when I do each exercise, because I don't quite think I am pushing myself as hard as I should. Well next time I will be starting the 3 sets with 8 reps so will higher my weights again. This is a new learning process for me, to see what weights I am actually capable of.

On a side note, I got all four wisdom teeth pulled yesterday morning, so will be taking today off (usually lifting day), and will begin again on Monday.

Workout A : 4

2008-01-29T08:54:00.000-08:00

Yesterday's workout:

Squat 2~(42/12)(42/12) *
Pushup 2~12/12
Seated Row 2~(50/12)(50/12)
Step-Up 2~(20/12)(20/12) each leg
Prone Jacknife 2~10/10

after ~ 12 min hill on treadmill

*Used the barbell, which I am estimated weighs 22lbs.

Workout B : 3

2008-01-29T08:50:00.000-08:00

These logs are late, I started my college classes and things will be more difficult to follow this plan, but I will try my best.

Friday's workout (1/25):
warm up 5 min elliptical

Deadlift 2 ~ (35/12) (35/12)
Dumbell Shoulder Press 2 ~ (10 each hand/12)(12/12)
Wide-grip lat Pulldown 2 ~ (55/12)(55/12)
Lunge 2 ~ (10 each hand/12)(10/12)
Swiss-ball Crunch 2 ~ (10/10)(10/12)

elliptical 25 minutes (intensity 15 min)

Workout A : 3

2008-01-23T16:46:00.000-08:00

Today's workout:
Warmup: 10 min elliptical

Squat 2~(40/12)(40/12) *
Pushup 2~12/8
Seated Row 2~(50/12)(50/12)
Step-Up 2~(16/12)(16/12) each leg
Prone Jacknife 2~10/10

25 min treadmill walking

*I used the smith machine today for my squats and they seemed alright. I was reading on the jp fitness forum that smith machines are horrible for squats so won't be doing them on it anymore.

cardio

2008-01-22T19:46:00.000-08:00

I figured I should add in my cardio minutes to this log too. Just to reflect on and for others to see. I will also start stating warm ups I do too.

Today was my rest day so I decided to instead go to the gym and have a cardio only day. I did 35 minutes on the elliptical. 5 min warm up. 1 high intensity/2 low intensity minute alternating for 15 minutes. Then went the remaining 15 minutes at a constant moderate speed.

I then had extra time to kill so just walked on the treadmill for 15 minutes reading a magazine.

Workout B : 2

2008-01-21T15:27:00.000-08:00

Today's log:
Deadlift 2 ~ (30/15) (30/15)
Dumbell Shoulder Press 2 ~ (10 each hand/14)(8/15)
Wide-grip lat Pulldown 2 ~ (45/15)(50/15)
Lunge 3 ~ (10 each hand/15)(10/15)(10/10)
Swiss-ball Crunch 2 ~ (10/10)(10/10)

Workout A : 2

2008-01-18T13:44:00.000-08:00

So this officially closes out my first week in the program.

Today's workout:
Squat 2~(20/15)(20/15)
Pushup 2~15/9
Seated Row 2~(45/15)(45/15)
Step-Up 2~(16/15)(16/15) *each leg*
Prone Jacknife 2~8/8

I realized I was doing step-ups wrong after looking in the book today, and I the right way def. works muscles I hardly use, lol. My whole leg was shaking and it took awhile before I stabilized myself. The Prone Jacknife moves were easier today, but I know I don't do them correctly because I end up with most my bottom leg on the ball, but I guess it's fine since completing 8 of them is hard. I am also going to up my weight with the squats next time.

Rest Day

2008-01-17T16:43:00.000-08:00

So today was a good rest day, because I don't feel sore except in minor areas. I think this program is working great for me, I've only been doing this since Monday but I feel great and think I can tell some muscle is growing.

One thing I actually miss is cardio. I used to do about 35 minutes of either interval elliptical or treadmill running. This week I only did about 30 minutes total so far. I don't want to mess up this program, especially since I usually eat already about 300 under my calorie goal. Tomorrow I am going to do the interval program designed in the book after my workout, which will be good I think because I will have a two day rest period.

Workout B : 1

2008-01-16T16:31:00.000-08:00

I had a lot of fun today at the gym. I decided to do a bit more warm up then last time since I was really sore. I went on the elliptical and went at a moderate pace for 10 min, and made sure to do the warmups as listed in the book. I also did warmups before deadlifts and lunges with no added weights.

Today's log:
Deadlift 2 ~ (20/14) (20/15)
Dumbell Shoulder Press 2 ~ (10 each hand/15)(10/15)
Wide-grip lat Pulldown 2~ (40/15)(45/15)
Lunge 2 ~ (10 each hand/15)(10/15) was repeated twice for each leg
Swiss-ball Crunch 2 ~ (0/15)(10/10)

and just for any outside readers this is how I list my workouts:
Workout_Name #ofsets ~ (weight/rep1)(weight/rep2)...

Measurements

2008-01-16T16:20:00.000-08:00

I figured I should post all my measurements so that I have these to see improvement. I also took a couple pictures of myself so that I can look back at it.

Age: 23
Height: 5'4"
Weight: 130

Measurements:
Upper chest: 33"
Bust: 36"
Right upper arm: 10.25"
Ribcage: 29.25"
Waist: 29.5"
Navel: 34.25"
Hips: 36.75"
Right upper thigh: 18.25"
Neck: 12.6"

Sore

2008-01-15T09:32:00.000-08:00

Woke up this morning and found myself sore. This is great, since with my previous strength training (which involved me doing the same machines and couple dumbbell routines for about half a year) never left me sore.

My thighs are sore along with my shoulder.

Workout A : 1

2008-01-14T19:18:00.000-08:00

Today's workout:
Squat 2~(20lbs/15)(20/15)
Pushup 3~10/8/8
Seated Row 2~(40/15)(45/15)
Step-Up 2~(40/15)(40/10)
Prone Jacknife* 2~3/6

*I have nicknamed this the "crazy ball workout"

These exercises were more difficult then I thought. I did pushups on the ground, cause I couldn't find anything to do them at an incline. I only went down about halfway each time, so will work on those.

The Prone Jacknife was amusing because I couldn't even balance my feet on a stability ball. I ended up doing them where most my lower leg was balanced.

I tried to eat as much protein as I could today, think my final tally for the day was about 100 g of protein and 1700 cal. I am looking into whey protein brands now on the internet.

First Workout

2008-01-14T14:09:00.000-08:00

I'm a bit worried about my first workout mostly because of the exercises. I am a pretty shy person and usually am one to just use machines. Tonight I need to do lunges, step ups and this move with a stability ball, so I just hope no one else is at the gym really, since this is my first time trying these moves. I don't want to draw attention to myself or look like I don't know what I'm doing.

First Post

2008-01-14T09:09:00.000-08:00

I picked up my copy of The New Rules of Lifting For Women written by Lou Schuler and am excited to start this program. I've been looking for a good program to follow in order to increase my strength and gain muscle/lower body fat.

A few years ago I decided to drop weight since I was up to 182 lbs. Two years later I now weigh 130 lbs and am very happy with my results. But I am unsure what to do now, which is why this book seems great.

I will hopefully start the workout plan today. I however need to buy myself some whey protein along with a stability ball to have. I go to a gym, but will need to buy my own equipment for when my membership ends.

I am a member at sparkpeople.com. I log in my exercise there, get nutrition info and read message boards. The goal of this blog is to keep track of my results of this program and just for me to talk about what's on my mind in the process.