Kacy's New Rules Journal

[kacy]

I'm on week one of becoming the best possible version of me. Its been kind of a "start/stop" process leading up to this point so I thought a new, very public journal of all my various antics and goings-on might help with the accountability and sustainability my previous attempts seem to have lacked. I had to have the veins in both legs stripped at the end of August and Doc gave me the go-ahead for "activity as tolerated" a week ago today (I'm not entirely sure he knew what that meant to me, but I didn't feel compelled to share ). I figured it was the perfect time... maybe more like ABOUT TIME to do it right. I'm basically starting from scratch having never really perfected the form on squats or done deadlifts since high school-- my workouts in the past have lacked intensity and consistency, occasionally falling into the ruts of "cardio bunny" and "high reps/low weight" interspersed with some body-for-life and BFFM genius. So, here's where I am today....

Start Date: 9/11/09
Workout Program: The New Rules of Lifting for Women
Level: Stage 1
Short-term Goal: I will learn to do squats and deadlifts safely and correctly.
Long-term Goal: I will be less than 20% body fat by March 2010 (6 months of this program)
Current Weight: 184
Approximate Body Fat: 24%
LBM: 140

Nutrition: per the book, recommends starting at maintenance calories for at least the 1st month and adjusting from there.
Non-workout days=2200 cals
Workout days=2600 cals
Macros: 40/40/20
I have had a lot of trouble eating this much. Before this program I was eating 1600-1800 calories a day consistently with the same macro breakdown, although admittedly, I did tend to cheat a lot... and BADLY!! According to fitday, my nutrition for the last week averaged out to 2160 cals per day @ 36%P/38%C/26%F. I aim for 180-200gP every day and have found that if I do that and follow the basic clean eating principles, the carbs and fat pretty much take care of themselves.
Supplements: Krealkalyn (creatine), multivitamin, fish oil, b-complex vitamin

I am completely open to any comments/suggestions/happy thoughts/criticisms that anyone would like to share-- I know I've still got a lot to learn!!

Today: 2101 cals 39%P/42%C/19%F

Workout A: warm-up 10 mins bike, inchworms, plank, a little hamstring stretching
Squats- (warm up with BW @ 2x8) 2x15/6 @ 45#
I really do think I need to ask a trainer or somebody to help me with these. I've watched all the Squat Rx videos but I can't tell when I'm doing it. The way the mirrors are placed at the gym I can only check my form from the front or the side but not both. The 2nd set today seemed more "right" and a lot harder-- the bottom of my thighs were past parallel, my heels stayed down (although I have to use 5# plates under them or I can't get to parallel-- I'm stretching my hamstrings but I'm pretty sure its my ankles that are the problem there), and my back kept the arch. I can't go ATG doing bodyweight only (not because I'm that weak, but it just really doesn't work) and the book says just to go right past parallel. Anyhoo-- ideas??

Push-ups- 2/15 @ 60 degrees
alternating with
Seated Row- 2/15 @ 60#

Step-ups- 2/15 @ BW (my focus here is NOT CHEATING)

Prone Jackknives- 2/8 (I'm supposed to be alternating these last 2 exercises but I do the jackknives at home... when I'm alone... with the blinds closed. I'm bound to get more coordinated at these!

That's my day!

[kacy]

Addendum to yesterday: did 17 min HIIT on ellipse after weights
Non-workout Day-- so I did cardio. Didn't have to, its not something that's really stressed in the book but honestly, I was bored and spending some time at the gym was the least detrimental of my options for the day.

Cardio: Ellipse. 30 min of what I'll call moderate-intensity-intervals and 30 min of just slogging away hard enough to keep my heart rate above 140. Stretched afterward.

Food: 2017 39P/35C/27F
Its been 8 days of solid, consistent clean eating and I haven't had any real temptation to cheat yet! I think there is something to this whole idea of eating more :P I have 3# of chicken breasts in the crockpot right now-- making soup and freezing the rest. I tried making protein pudding last night but it didn't come out very well. Gonna have to search up a recipe on that one. Making Turkey Meatloaf out of the Eat-Clean Cookbook tomorrow so I'll have some meals ready for my work weekend.

[kacy]

Stage 1/Workout B
Deadlifts: 2x15 @ 70#
Standing DB Overhead Press: 2x15/14 @ 15#
alt. w/ Wide Grip Lat Pulls: 2x15/12 @ 75#
Lunges: 2x15 @ 10#
alt. w/ Swiss Ball Crunches: 2x20

20 min HIIT

It doesn't feel like I'm doing enough but I need to keep in mind that the person who designed this program is a heckuva lot smarter than me and trust the process. Today was the last day in this stage with such high reps so my next few workouts are designed for 2x12 instead so a small change but I'm looking forward to it. I think I did good with deadlifts today-- I had to stop and reset myself a couple of times to make sure my form was right but I think it was good. None of the big guys grimaced when they saw me doing it anyway...

Mini-rant: The gym doesn't have any mid-weight add on devices for the cables so basically I have to take my lat pulls from 75# to 90#-- maybe I'm missing them or something but I asked a guy there today and he'd never seen them either. A 20% increase seems like kind of a big jump but I don't know how else to do it.

Eats: 2424 cals 40%P/39%C/21%F

[kacy]

Another great day! Still not feeling hungry, deprived or craving anything-- I'm going to be very sad if I find out this isn't working and I need to cut back on my calories because eating this much makes me happy!! I picked up a tub of EAS vanilla and Pure Protein Cookies n' Cream today-- outta vanilla so that was necessary and the other just really sounded good! I set off the smoke detectors last night when I was making turkey meatloaf-- touchy little buggers. Its not like the food was even burned-- it came out just right!

Eats: 1908 cals 37P/48C/14F

I weighed myself this a.m. and that went up a pound but whatever-- there's a reason my scale is covered with dust and is wedged into the back corner of a cupboard I never look in. Tried on some skinny jeans today just as a comparison and they fit-- still not great, but certainly not any worse so I don't think I am eating too much.

Gym: Cardio 30 min HIIT-- I feel like I'm in such a good place right now and I want to spend time at the gym. I don't want to waste this momentum while I've got it! Work tomorrow so I'll most likely take the day off but weights again on Saturday (after 12 hour shift).

[kacy]

Yesterday was a day off so just the food: 2126 cals 38P/37C/24F

Today: 2109 cals 40/37/23 I got off "schedule" at work today so I was starving at 2pm and had another, slightly bigger meal then but my day turned out fine. I'm still not able to eat enough-- or maybe its that I'm not able to feel good about eating more. Right now, I'm satisfied and don't get hungry or have cravings so I'm just going to believe that this is my body's happy place and not worry if I'm 500 cals too low on a workout day especially because at present my workouts are so short. Maybe once this program gets into 3 sets and heavier weights I'll feel the need.

Had the most ridiculously bad workout tonight-- Stage 1/Workout A3
Squats 2/12 65#
Pushups 2/12 60degree incline
Seated Row 2/12 75# (is it weird that I can move more weight with my rhomboids than I can with my legs??)
Step Ups 2/12 BW but higher step than before-- these are really tough for me to do them right with no cheating, and its for some reason a balance issue, too
Prone Jackknives 2/10

For the most part, the workout itself went fine... increased weight in just about everything but after 13 hours on my feet at work, I just didn't feel good about it, pretty lackluster and my effort could have been better. But I work 3 days in a row so at least one of those days is going to have to have a workout with it so I may as well figure it out from the start... I'm done being annoyed by this-- I'm going to bed.

[kacy]

Off day yesterday again so just food: 1875 cals 42P/35C/23F

Today: 1711 cals 38P/44C/18F-- but I slept in this a.m. so that's basically my other meal right there.

Stage 1/Workout B3
Deadlifts: 2x12 @ 70/80#
Overhead DB Press: 2x12 @ 15/17.5#
alt w/ Lat Pulls: 2x12/10 @ 75/90#
Lunges: 2x12 @ 15
alt w/ swiss ball crunches: 2x20 w/ 5lb med. ball

I was able to increase pretty much everything tonight, going from 15 to 12 reps made that easier. After that I did 27 minutes on the ellipse with 2:1 HIIT. This workout was much better than the last one.

[summertown74]

Hi Kacy!
Welcome to the journals

Sounds like you're doing great...I've never followed the new rules program but it sounds like it has you progressing at a nice slow rate...I say nice "slow" because as we have all experienced, when we first start out sometimes we go balls out and then give up cause it's too hard! Just remember, this is a new lifestyle, not a temporary thing.

You can do it!

[kacy]

Thanks summer! You're absolutely right, it is SLOW but I figure if I do what I've always done (balls out) I'll get what I've always gotten (discouraged) so I'm taking the baby steps and doing it right. Thanks again for checking in!

[kacy]

Supposed to be an off day but I get bored on days that I don't work so I went to the gym to try out a few of the other squat variations and see how they went. I still pretty much suck at back squats but I can go ATG with front squats comfortably (3x10 w/ 30/30/40#). I'm going to do those "for real" on my next squat day but continue to work on my back squat form. I really thought it was my poor ankle flexibility that was limiting those but if I can do it with front squats and with no weight at all I don't see why I can do them for real. So, I'll use front squats with more weight and keep working on my form until I'm a back-squatting-fool! Then I did plie squats (3x10 w/ 15# db) and sumo squats (3x10 w/ 30# bb)-- it was all very fun and I see what people mean when they say they love leg day! I did deadlifts and lunges last night so I thought I'd try out the leg press, just to see, but it was a very popular little piece of machinery this afternoon and I didn't want to wait.

Food: 2012 cals 38P/37C/25F

[punxnotdead309]

Hey, nice start!
How has your progress been?

[kacy]

Thank you!!

Oddly enough, I've been wondering that myself! I am, although I'm not losing any inches or pounds. I feel more solid and I can already see muscle changes in my legs, arms and abs & my face looks leaner and my boobs are smaller (I'm probably one of the few people who is flat chested to start with and still happy about that little side effect!). I had quit my gym maybe 8 months ago and just relied on workout videos and a small home gym since then but not consistently and not lifting heavy. Now its almost like I'm a complete noob again! My diet has been solid, the workouts are improving nicely-- more importantly I'm eating enough so I'm not craving any junk and I'm completely in love with my new gym and can't wait for my workouts!! Maybe I've finally figured out whatever it was that I was missing before-- ??

I'll be following along in your journal-- your seated leg extensions are awesome!!

[kacy]

Ummm... I did something bad today-- I went to the gym and did my regular workout and then I did some more of the other kinds of squats. They make me happy-- like I'm DOING something. Tomorrow I will rest... muscles grow when you rest

Stage 1/Workout A4
Squats: I warmed up squatting with a medicine ball in front of my chest and then just bodyweight and going through the motion of back squats with good form (ok, not painfully bad form) and then I did front squats for reps per my plan.
Front Squats: 2x12 @ 45#/65#
Push Ups at 45 degrees 2x12
alt w/ Seated Row 2x12/9 @ 75#/90#
Step Ups 2x12 @ 10#--
seriously these make me mad-- everybody else pushes off with the back leg and uses heavy weights so I look like an idiot, trying my darndest to not use my back leg at all with basically no weight-- its not like the weight itself is heavy, its just getting up without the other leg helping. I will have stronger quads because I'm doing them right!! /rant
alt w/ Swiss Ball crunches w/ medicine ball 2/25

and then....
Sumo Squats 3x8/8/6 w/ 65/65/75#
Plie Squats 3x8 w/ 20#
One Legged Leg Press 3x5 w/ 90/70/70# (no clue what the sled weighs)

and on my next weight day when I do deadlifts and lunges I'm going to do SLDL's, too and maybe try Good Mornings!

I'll have to update later after I've eaten-- I'm going out for dinner for the first time in 3 weeks and it'll be my first thing resembling a cheat meal in that time too-- Its so crazy, I'm really having no trouble sticking to my diet! But society beckons-- we're going to old chicago so I looked up the menu online and then googled the nutritional info-- I think I'll have the sirloin (its listed as 8oz but hoping they have a smaller one! I hate wasting good dead animal flesh and I refuse to reheat a steak) with steamed veggies and a side salad (instead of fries). My only issue with this is that I really don't WANT to cheat... I have no aversion to cheating when its appropriate but I just don't feel that need right now. Steak, veggies and salad isn't really a cheat though, right!

[kacy]

I ate the whole steak... and had one glass of red wine last night.
So yesterday = 2535 cals 34P/43C/19F/4 Alcohol My carbs were a bit high yesterday because I drank 3 big glasses of chocolate milk but two were post-workout.

Today is my day of rest... I'm sore and was really sleepy most of the day so I think it fell at exactly the right time. Tomorrow its back to work for 3 days so I've planned my workout again for Saturday night-- This one is going to be much better than the one last week. I'll post my calories for the day in a few hours.

[carbonmade78]

Heya Kacy!

Just browsing journals and thought I'd pop in to say howdy

I did NROL4W last summer and liked it. I was finally able to do my first regular pushup on that program lol. I didn't follow it all the way though - I think I stopped in stage 3 or 4? I don't remember why tho?

Looks like you're doing pretty well with it! Keep it up!

Oh - and MOST sleds for the leg presses weigh 45 lbs. I always just assume its 45 - although sometimes it def. feels heavier than that.

[kacy]

carbonmade-- thanks so much for checking in! So far, I like it but I really don't feel like I'm doing enough... so I've been cheating a bit, did it again tonight! I'm still working toward real push-ups but my real goal is pull-ups-- I really want to do pull-ups! Thanks again for the support!

So I haven't posted in a few days but I'm staying right on track! I was STARVING today, oddly enough, so I ate a bit more-- actually over my "allowance" of 2600 calories but it wasn't anything horrible-- mostly clean, just more of it, and a very large tortilla that totally screwed up my fat intake for the day!

9/25: 1392 cals 41%P/43%C/16%F-- I have no idea how I managed so few calories!! Eek! Looking back, maybe the last two days are why I was starving today.

9/26: 1885 cals 35%P/46%C/18%F-- again, not enough.

9/27: (Today) 2802 cals 29P/37C/34F stupid tortilla

Stage 1/Workout B4 (ok, with some minor modifications)
Deadlifts 3x10 @ 70/80/85 (definitely need to go up but grip strength isn't great)
Overhead DB Press 3x10/10/8 @ 17.5/20/20
Lat Pulls 3x10/9/9 @ 90
Lunges 3x10 @ 10#
SLDL 3x10 @ 45 (just trying these out)
Upright Rows 3x10 @ 40
Prone Leg Curls 2x8 @ 65
Seated Leg Ext 2x8 @ 70

I think it was "bring your favorite baked good to work" day on Saturday-- it got to be a bit ridiculous! I would run into the breakroom at "meal time" and scarf down my food and run back out again as fast as I could to get away from all the evil. But I did good!! I don't think I bring enough food with me to work and by day 3 of that apparently I get a bit hungry.

[summertown74]

Hi there Kacy!

Your weights look awesome--you must have nice strong leggies!

I can't imagine two days in a row with that few calories...yeah, no wonder you were starving...but just think, now you have a really good excuse to feed up

Keep at it sista! take care.....

[kacy]

Leggies getting stronger by the day, I'm hoping anyway!! Thanks summer!

Front Squats 3x10/6/8 @ 45/65/45-- went all the way down w/ good form but it got a little ugly on the 65# set so I went back down to just the bar
Seated Row 3x9/9/8 @ 90
Push-ups 3x10 @ 45 degrees
Step Ups 3x10/10/10+ The + is indicating that I raised the step up a notch; instead of stepping up, so to speak, its more like I'm lowering down-- just trying to not cheat with any sort of push off on the trailing leg
Sumo Squat 3x10 @ 30/30/40
Plie Squat 3x10 @ 20/25/30
One Legged Leg Press 3x6 @ 115
Calf Raise 3x12 @ 115
Bent Over Row 3x10 @ 45/50/60
DB Row 3x10 @ 20
Plank 3x 50s
Side Bridges 5x 8s each side

[punxnotdead309]

Ooo, good job! You're doing very well.

[carbonmade78]

Originally Posted by kacy

carbonmade-- thanks so much for checking in! So far, I like it but I really don't feel like I'm doing enough... so I've been cheating a bit, did it again tonight! I'm still working toward real push-ups but my real goal is pull-ups-- I really want to do pull-ups! Thanks again for the support!

Hey hye - I'm working on my pullups as well. My goal is to get 5 unassisted by the end of the year.

I found this website http://twentypullups.com

I had to start at Week -2. I guess if they had a Week -3 thats where I SHOULD have started - cuz you should be able to do your first pullup at the end of week -2 but I couldn't
But it gives you a good layout ..if you're the kind of person that likes that.

[kacy]

Thanks punx!

Carbonmade-- funny story-- yesterday, three of the PT's at my gym just decided to do 200 pull-ups! By the end their form was getting pretty suspect but I was so completely jealous! Someday I'll be able to do 1-- until then, the assisted pull-up machine is going to become my new best friend! Thanks for the link-- I'll check it out (I love that sort of thing). Keep at it-- we'll be repping unassisteds in no time!

[kacy]

Deadlifts 3x8 @ 95/95/105
SLDL 3x8 @ 80
Lunges 3x8 @ 15
Static Lunges 3x8 @ 15
Leg Ext 3x8 @ 70/75/75
Leg Curls 3x8 @ 65
Overhead DB 3x8/7/6 @ 20
Assisted Pull-ups 3x3 (negs w/ 140# assistance!?!-- I'm very rarely jealous of short people, this is one of those times)
Assisted Chin-ups 3x3 (negs w/ 140# assistance)
Swiss ball crunches- medicine ball
Boat Pose w/ oblique twist- medicine ball
reverse crunches
side bridges
plank

[jpg68]

Wow great job keep up the great work

[kacy]

Thanks!


Food yesterday is a bit of a mystery because I had a date last night ( ) and we went to The Melting Pot. Fondue is so deceiving because you don't really eat all that much but one does dip it all in chocolate or cheese (our main course was in veggie broth) so I have no idea. I ballparked it and ended the day with 3100 cals and 180gP. I did a 1/2 hour of cardio yesterday as well so maybe I made up for a few of those extra cals.

Today: 2213 cals w/ 194g P (my goal is at least 180gP per day) and ratios of 35P/38C/28F

[kacy]

Front Squats 3x8 @ 45/55/55
Sumo Squats 3x8 @ 45/45/55
Plie Squats 3x8 @ 27.5/30/35
One Legged Leg Press 3x8 @ 115 (my left leg is definitely weaker, not getting as good ROM)
Calf Raises 3x12 @ 115 (one leg at a time, on leg press)
Step Ups 3x10
Seated Rows 3x8/8/7 @ 90
Assisted Pull-ups/Chin-ups (negatives) 2x3 @ 140# of assistance
Bent Over Rows 3x8 @ 60
One arm Rows 3x8 @ 20
Oblique Twists in "boat pose" 20 w/ 4# med ball
Weighted Crunches 2x10 w/ 4# med ball
Reverse Crunches 2x10
Push ups 3x10 (on stairs 4, 3, 2)

I was in a very bad mood this a.m. Major binge last night on pizza and boneless wings (with ranch, of course) and beer-- WTF??? That all started from a bad mood last night and just carried over to my a.m. workout. I felt so much better after the gym-- it provided comic relief in addition to a decent workout. I'm becoming much happier with my squat form-- one of these days I'll be able to move a respectable amount of weight with it!! Woman on ellipse doing soduku, guy lifting weights with his latte, and its always interesting to see when bicep curls become a lower back exercise!

I'm going to be out of town Tues, Wed, Thurs so I'm planning to do cardio tomorrow a.m. before I leave and bringing my yoga video to do while I'm gone. Plan to make it home in time on Thursday to get in my deadlift workout day before bed!

[carbonmade78]

Oooooooooo!! Tell us about the date! How did it go????

I love the Melting Pot - but I've only been once.

Don't freak out about the slip up.. I know that's easy to say, (I freak out about them too) but just try to keep your focus and plow forward.

LOL at the funny stuff at the gym - I've seen some pretty ridiculous things myself. I think going to 24 hr fitness pretty much guarnatees you'll see something weird everytime. Too many people go there - too many wannabes, flakes, and half-assers.

Today I saw a really old dude on the leg ext. machine wearing those ear muff things that people wear to gun ranges. Seriously?!?! Why?? Totally bizarre.

[kacy]

Ahh, the date. It was fine... not great, not amazing, not even bad-- it was fine. He picked the restaurant, long meal, the chocolate fondue was heavenly, had to limit myself to two glasses of wine which is really too bad-- I think it would have gone better if I was drunk (bad sign?). I think I need to stick with dating men who are at least my age, this guy is a few years younger and it shows. Just not quite sure where he's headed yet, ya know.

Anyway-- another funny thing at the gym. Telling this one makes me feel a little mean- who am I to laugh at anyone trying to improve themselves but I've got to share. This woman (I've seen her 3 times now and always the same outfit, one in red/one in pink/so far) wears a leotard. Red/pink spandex body suit (kinda sparkly-- like a gymnast would wear) with nude colored leggings/stockings, white cuffed socks and white shoes WITH her hair pulled up into a high side ponytail and a white sweatband-- seriously straight out of the 80's! She's gotta be at least in her 30's-- why would she wear that!?

Ok, jot down my workout and then I've gotta think about sleep--
Deadlifts 3x8 @ 115; 1x6@ 125
SLDL 3x8 @ 85
Lunges 3x8 @ 15db
Static Lunges 3x8 @ 30bb
Leg Ext 3x8 @ 70/75/80
Leg Curls 3x8 @ 65/80/80
Overhead DB Press 3x8/6/7 @ 20/22.5/22.5
Lat Pulls 3x8/8/4 @ 90/90/105

Is the machine for the glutes where you put your foot on a plate and push up and back useful at all? We don't have a glute/ham thing so I'm trying to come up with some other exercises for me bum.

[punxnotdead309]

Good job on the workout!

And I know what you mean. Sometimes I see some ridiculously dressed people. They don.t know it, which is a shame. I wonder how some people can wear a sweater while doing intense workouts.

[carbonmade78]

LOL at the lady at the gym.

Maybe she knows she looks ridiculous but doesn't care..?

That's too bad about the date. And yes, if you think it would have gone better if you were drunk, it's a bad sign. I've never dated anyone younger than me really..but I can see how that would be an issue. At least you got a free dinner out of it.

As far as the glute/ham thingie - I don't have one of those at my gym so I dunno. I do all the leg things you do - but I also do the lying leg curl machine - I feel that one hit my butt pretty hard. Also, I think that glute/ham tie-in muscle is a helper muscle on back hyperextensions - I always feel it twinge a little when I do them. Then again, maybe I'm doing them wrong..lol.

[kacy]

Thanks punx-- a sweater?? Well, it wouldn't be my choice of workout gear.

carbonmade-- I'll throw in some back extensions next time. I use the lying leg curl machine, its more comfortable for me than the seated one for some reason. Have you tried cable extensions?

Last nights workout:
Front Squats 3x6 @ 65/65/75
Sumo Squats 3x6 @ 65/75/75
Plie Squasts 3x6 @ 30/35/40 db
Step Ups 3x6 BW, raised the step up a notch on the last set-- I'm still finding these oddly hard, particularly in keeping my balance
Seated Rows 3x6/5/5 @ 90/105/105
Cable Flyes 3x8/6/6 @ 15/17.5/17.5
Cable Press 3x6 @ 12.5
Bent Over Rows 3x6 @ 60/60/70
DB Rows 3x6 @ 20/22.5/22.5
DB Bicep Curls on one leg 2x10/8 @ 15/17.5
Abs

Today is some cardio and yoga.

[kacy]

Had an awesome workout today-- hopefully making up for an amazing lasagna dinner!

Deadlifts 3x6/5/5 @ 125/135/135
DB Overhead Press 3x6/6/5 @ 22.5/25/25
SLDL 3x8 @ 95
Lat Pulls 3x6/5/4 @ 105
Static Lunges 3x6 @ 25
Lunges 3x6 @ 15
Bent Over Row 3x6 @ 60/70/70
Leg Curls 3x6 @ 75/80/80
Leg Ext 3x6 @ 85/90/90
DB Bicep Curls (standing on one leg) 3x10 @ 15/17.5/20
Cable Flyes 3x6 @ 17.5/17.5/20
Cable Tricep Ext 3x8 @ 30/40/40