First I want to thank all of you who have journals here. I have been lurking for about 6 weeks. You women amaze me! I want to be a badass like all of you.
So who I am.
My name is Jani. I am a 35 yr old mother of 2. I was always the chubby kid. I lost some weight in middle school, put it back on. Same in high school, put it back on. Same in college. Got married, put it all back on. I knew how to starve myself but not how to maintain a healthy weight. When I was 6 months pregnant with our second girl I got preeclampsia. I was stuck in bed for 2 months. I had a 2 1/2 yr old I could not take care of, a husband who was about to pull his hair out, and an unborn child I couldn’t take care of. I decided in that bed I was going to change this. I had the baby, got my blood pressure back under control and joined a gym. I started with cardio and lost a few pounds. Then I picked up weights and lost some more. It was not til I changed my diet that the weight came off. This was 5 yrs ago. Currently I am about 10lb higher than I was after I lost the weight after the baby. It is not the number on the scale that bothers me. It is how I look. I don’t care if I weight 140. Which is my current weight. It is the chub roll that drives me mad. That and knowing it doesn’t have to be this way. I have the tools to fix this problem. I just need to put down the ice cream spoon and quit the daily wine or whiskey. Oh and get my butt back to the gym and lift at least 3x a week.
My Goal
It lean out. I want guns!! I want glutes! I hail from a family of flat butts. Oh the genetics to overcome.
Program
For the last year I have been trying to work through NROLFW. I really like the program. I have been lacking consistency. They quit the child care at the gym which threw me off. Also when I get to stage 5 in NROLFW the reps drop to 4. I get scared. I can’t figure out why. I don’t know if I think I won’t burn enough calories. I am not scared to up the weight I don’t think. So since I was pretty off on lifting all summer and nothing for 3 weeks I decided to start back at Stage 1.
Food
I am trying for 1600 cals a day and at least 120 g protein.
Pictures.
I am horrified by these but you have to start somewhere right! Please excuse my girl’s messy room. They have the only big mirror in the house.
8:27:12 front.jpg
8:27:12:side.jpg
8:28:12 back.jpg
Monday’s lifts
NROLFW Stage 1 A
Squats (Smith machine- my gym caters to seniors and they refuse to get a squat rack. Annoyed.)
2x15x110
SS
Pushups
2x15
+
Seated Row(they have no seated row as well. So I do them on a cable machine which only goes to 75. I have to figure out how to link the 2 cables to up that)
2x15x65
SS
Step up (I use a step about 1/2 up my calf. I have tried the higher one and because of a hip problem when I was a kid I just can’t up the weight beyond 15 lbs at that height.)
2x15x20 each hand
+
Prone jackknife
2x8
Also did 2 60 sec planks. They up the planks to 120 sec pretty fast and I have only been able to do one at 120 sec. So I am trying to get ahead on these.
Then did 20 min on a bike
Monday cals
1597 cals, 43 fat, 152 carbs, 147 protein
Tues
Went for a 30 min swim. Nothing fast paced. I think I swam about 1700 meters total. Did some kicking as well.
Tues cals
1550 cals, 65 fat, 124 carb, 110 protein
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08-28-2012, 05:16 PM #1
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Bumper Plates, Hook Grip, Chalk and Singlets. A Texas Farmer Lifts.
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08-29-2012, 10:22 AM #2
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Day 3
Day three. I doing okay on the 1600 calories. I am thinking I should add a couple hundred on days I lift. Cause I get so darn hungry! But I am going to finish out this week and see what the scale says.
Stage 1 B
Deadlift
2x15x100
SS
SB shoulder press
2x15x17.5 each- I had to rest on the last two reps of the second set. Where did all my strength go?
+
WG lat pulldown
2x15x80- had to drop to 70 the last 5 on the last set.
SS
Lunge
2x15x17.5 each
+
Swiss ball crunch
2x8- I actually did these on a bosu. On swiss balls I can do 15 easy with a 35 lb plate on my stomach. So I am looking for a way to make this one harder.
Added
Plank
2x60sec
Cardio
20 minutes on a bike
Quandary of the day-
So I was introduced to a hex bar today. I used it for the deadlifts. I really liked it for a couple reasons. One, the weight was not as much on my spine and I did not have much trouble keeping my back from rounding at the bottom. I also like the fact that it did not put as much strain on my forearms. My max for 6 on DL is 115. And it was not my back, or legs that gave out, it was my forearms. That being said these could cause problems. If I start upping my DL with this bar then I am not working my lower back as much and I think the NROL guys would not encourage changing the moves. I think it would cause me to round my back if I tried to do them the normal way since my legs would be stronger than my back could handle. It makes the deal lift easier. I think I should work on working my way up with a straight bar first.
M1
oats, w/ yogurt, blueberries, flax seed and 1/2 s whey protein
M2
recovery drink
M3
WG tortilla, tuna mixed with roasted pepper soft cheese, spinach, milk
M4
protein shake
M5
grilled chicken tacos with corn tortillas, cheese, sprouts, salsa, avac and milk
1602 cal, 65 fat, 124 carb, 110 protein
Kind of low on protein today. Am craving red meat. So I am thinking about hamburgers with blue cheese tomorrow.
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08-29-2012, 01:11 PM #3
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08-29-2012, 01:26 PM #4
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08-31-2012, 09:50 AM #5
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Friday! Happy weekend!
Yesterday I went for a 30 minute swim. Did a lot of kicking. Was still having DOMS in my quads from Monday. Not bad on the hams or glutes. But I just love swimming. That free feeling. Plus I spent about 30 minutes chasing, catching, loading and carrying pigs. Slippery little buggers. I am just glad we moved them now when they are little!
Friday
NROLFW Stage 1 A
Had to do squats last. Someone was on the smith machine. It hurts more to do them last!
SS
Pushups
2x15 decline
+
Seated Row
2x15x67.5
SS
Step up
2x15x22.5 each hand
+
Prone jackknife
2x8
Squats
2x15x110
Also did 1 60 sec planks and a 30 sec side plank on each side. I just found the side plank and I really like them!! Going to work on getting better at those.
Then did 20 min on a bike
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09-03-2012, 09:30 AM #6
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Bye Bye x15 for a while.
Happy Monday. I am so tired of x15. I am ready to up sets and drop reps. But I know this is good for me. I know since I have been out a while it is better to start like this and build up. But I am excited to up the weight more.
Stage 1 B
Deadlift- back to reg dead lifts with barbell
1x15x90
1x15x100
SS
SB shoulder press
2x15x17.5 each
+
WG lat pulldown
2x15x70- full range of motion
SS
Lunge
2x15x17.5 each
+
Bosu
2x8
Added
Plank
1x60sec reg
1x45sec side plank one each side
Cardio
20 minutes on a bike
I read Schuler’s NROL for Life. It was very interesting. I am thinking of swapping pull ups for lat pulldowns because of a few things he talked about. So I will think about that for Friday’s workout.
Other than that, scale up today. 142. I know why. Ate too much this weekend and drank some. But I did go to bed early last night. Also I tried creatine before this workout. It is too early to make any statements about it, but I wanted to note it so I can look back and see when I started.
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09-05-2012, 09:06 AM #7
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Hump day
Stage 1 A
SS
Step up
3x12x25 each hand
+
Prone jackknife
3x12
Squats
3x12x120
SS
Pushups
3x12
+
Seated Row
3x12x70
Had to mix up the workout. Other people were using the equipment. I also decided 2x12 was just not enough today. I was in the mood to lift but not the mood for cardio. Oh well, I am sure I can find something around here to do to work up a sweat later. I did go yesterday and do some planks and 25 min on the elliptical. On squats I tried for a wider stance and to go lower. My mantra for my workouts is keep your ass down. Or get your butt lower. I know I am going to have to school myself or I will up the weight and lose the ROM and it won’t do me as much good.
I am working on coming up with more concrete goals. Like a squat max to hit. I really want to be able to do unassisted pull ups. I could do 2 about 6 months ago. Also would like to work on getting my DL numbers up. So I am going to do some thinking and come up with a list. I have a little less than 3 months til my 36th birthday. Last yr when I hit 35 I told myself I was going to clean up my act and not it is 3 months away and I haven’t done much. But I am feeling better this week. Feeling stronger and my body feels more connected. Or maybe since I am lifting again I am more aware of what my muscles are doing.
Also need to be more accountable on my food. Am using myfitpal but not being real honest about it. Bloody whiskey.
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09-07-2012, 09:46 AM #8
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Friday!
Oh wow. I am so glad it is Friday.
Dead lift- mix grip reg bar
3x12x110
SS
DB shoulder press
3x12x20 each
+
Assisted pull-up
1x12x70, 1x12x80, 1x12x90
After this my upper body was ready to say the end. I just didn’t have it today.
SS
Lunge
3x12x20 each
+
Plank
3x60 sec
I also tried windmills. Found in Meg’s journal. Those are hard. Will be working on adding them in. She makes them look so darn easy. Need more core strength and back strength. Oh wait, I could list every body part here. Never mind.
Happy Friday everyone. I am ready for a couple of rest days. Also I need to find a way to work a margarita in today. The evil lady in our office QUIT today. QUIT and put it in writing. Definitely deserves a drink!
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09-07-2012, 12:00 PM #9
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09-07-2012, 01:31 PM #10
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09-10-2012, 09:33 AM #11
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Monday. I was so ready for it too. So I thought.
SS
Step up
2x12x25#e, 1x12x27.5#e
+
Prone jackknife
3x10
SS
Low row machine
1x12x70, 2x12x80
+
Pushup
3x12
Squat
2x10xBB front squat
3x12x140
Plank
1x60, side 1x45 each
Cardio 20 min treadmill
So the workout went okay. But the battery on my iPod was dead. The smith machine was in use when I got there. I was going to do squats first. Anyway, some guy told me he was next for it. I did my entire w/o up to the squats, including the front squats before he finished his 4 sets of military presses. I was annoyed. He talked on the phone, played on the phone, talked to the cleaning lady, etc. So I think the 140's are a PR. I was pissed.
But on a brighter note, my future laying hens and chicken soup hatched this weekend.
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09-12-2012, 03:12 PM #12
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Hump Day
Last x12.
Dead fit
3x12x115 PR, but it isn’t really bragging rights
SS
DB Shoulder Press
3x12x20 each
+
Assisted pull-ups
12x80, 12x80, 12x90
SS
Lunge
3x12x22.5 each
+
Plank
2x60 sec 3 point, 1x60 reg
I was beat. I have decided I am going to continue this set of alternating exercises but change the set and rep numbers. So next I will do 3x10 for 2 rounds, then 3x8, then maybe 6x4. I would like to see if I can up my numbers on dead lifts and squats and get closer to unassisted pull ups. Also on the planks, instead of going higher on the hold, I am going to make the plank harder. The 2 new NROL books have tons of plank alternatives. I would like to be able to do some of the more advanced planks.
Diet, last 2 days were good.
Mon 1789 F 45 C 208 P 131
Tues 1736 F 72 C 115 P152
But today after working out I was starving. So I know I will be over today. But I am feeling stronger and my clothes fit better so I am not really complaining. I know to see the real changes I need to get serious about my diet. I don’t know what my hang up is. It is not like I don’t like, clean fresh foods. It is not that I don’t have easy access to them either. I want to say it is a lack of will power but I think it is more than that. I am making better choices on the whole. I am bad about it I don’t eat to the T i don’t track it. Hence I can hide it. Bad girl.
I did do cardio on Tues, and I am thinking of going for a swim tomorrow. So one more day of lifting this week. Squat day. May try for 150.
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09-13-2012, 11:00 AM #13
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
My plan was to do a light swim today and hit the weight tomorrow, but we have to go to H-town tomorrow for work. Yuck! I don’t like the city at all. But I will get to see my mom for a little while and she can see the kids. So not all bad. I have a feeling I will be pretty sore. We will see. I am sure I will eat too much this weekend, but I am going to try and pick okay places to eat and pack snacks. Lifting this week felt really good. I am starting to get that strong feeling again. Love that feeling.
Squat
1x10x45 front squat
1x10x65 front squat
1x6x85 front squat
3x10x150 smith PR
1x10x45 front squat
SS
Push up
3x10 tried to use a narrower stance
+
Seated row
3x10x72.5
SS
Step Up
3x10x27.5 each
+
Prone jackknife
3x12
At the end of the workout Hubs taught me how to power clean. I am very excited about it. I think my hang up was I didn’t realize you are really starting the throwing motion the moment you went up. I would stand basically and then try to throw when the bar was almost to my hips. Didn’t work so well. So I think I am going to start light and see how I can do. I would like to switch to front squats and I have nothing to get the bar in the air but me at the moment. So, work with what you got right? Have a great weekend everyone!
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09-17-2012, 08:57 AM #14
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
DL work
Oh Monday. It was nice to have 3 days off. The trip to Houston went well. I did eat too much on Sat but not totally over the top. I made some granola last night. I was getting tired of oatmeal. So granola and yogurt it is for breakfast!! I have yogurt with breakfast all the time. I love my yogurt!! Workout today went well. I was very pleased with my dead lifts. A plate per side!!
Dead lift
10x95
10x115
10x135 PR
2x8x135
10x115
SS
Seated DB shoulder press
10x20e
2x10x22.5e
+
Pullup assisted
2x10x70
9x70 I could not get up on the last rep for anything
SS
Lunge
3x10x22.5e
+
Plank
3x60 reg
I was done. Would like to get some cardio in tomorrow.
So goals. I have been thinking about this a lot. I am a farmer. So I do a lot of physical labor, well not tons. But I do have to move feed sacks, and cows, and pigs. So, I don’t think I would ever have to courage to compete or even the desire. I was always chubby. I don't want to ever be chubby again. I also don't want to be where I can't do the things I want and need to do because I am not strong enough or too out of shape. I want to set a better example for my kids. I want to teach my girls that having a strong, healthy body is very important. So I think from here I am going to work on improving form over weight. Get the form down and the ROM and then up. Keep my calories just below maintenance and see where we get. I would like to lean out some.
I also think creatine is helping me as well.
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09-17-2012, 11:01 AM #15
Great news re: dead lifts
I love your goals, especially the one about teaching your girls about body image (strong = good). I am a BIG proponent of form vs. weight - I see too many folks doing things either entirely incorrectly or with so little ROM, it just shouldn't count (if you want a good giggle, check out Miranda's journal - she just wrote about guys benching with 2 inches of mvmt - made me laugh!)
Keep up the great work - we'll be cheering
CC“Toughness is in the soul and spirit, not in muscles.” Alex Karras
Follow me on IG: @Cardioconvert
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09-19-2012, 08:33 AM #16
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Squat day!!! I am feeling pretty springy this am. I don’t know why. But it was a good workout. Got some PR’s in and talked to one of the trainers about pull ups. Got some ideas for getting closer to unassisted. I did do one unassisted at the end of the workout. So I was happy about that. I would just love to be able to bust out like 5 from a dead hang. Oh I am on my way!!!!
Squat
Front 65x10x2 Worked on cleaning this from the floor. I know it is a wimpy weight but this move is still not a comfortable or second nature one to me.
Smith 140x10x2
Front 65x10
Smith 160 x 9 PR legs were shaking
SS
Pushup
10x3 on the swiss ball I want to thank Redfizz for post in her videos of these. Yes, love them. Love the way the ball all moves around on you if you are not concentrating.
+
Seated row
75x3 PR That maxes out the stack on the cable machine they have for this exercise. So I am going to have to get creative now.
SS
Step up
30x10x3 PR
+
Prone jackknife
3x12
My back is feeling it.
I think next week is 4 weeks. I suppose I should take progress pics. My diet is not on par, but I can tell some differences. My waist is not as roll polly. Shoulders are starting to get some round. Bi’s are starting to show as well.
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09-21-2012, 09:24 AM #17
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Blah Friday
Yesterday I did about 15 min on the elliptical and had my second power clean lesson. I am still not quite getting it and did some practicing with the BB.
My head was so not in the game today.
Deadlift
3x10x115
1x6x135
1x4x135
SS
Seated DB shoulder press
3x10x22.5 e my left arm kept wanting to go off course.
+
Assisted pull-ups
2x10x60
1x8x60 I could not get the last 2 reps to save my soul
SS
Smith Static lunge
3x10x90
+
Windmills I want to thank megdaig for these. They are brutal. And I am not nearly as good at them as she is.
20,25,25
I was totally done after this. I just for some reason could not get with it today. At least tomorrow and Sun are rest days.
Tonight is bad East Texas HS football and bad nachos. Should be a good time. Also our meat chickens arrived yesterday so we should have more chicken in about 7-8 weeks!!
Happy Friday everyone and have a fun weekend.Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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09-24-2012, 08:40 AM #18
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
I thought this lifting session went pretty well.
Squat
Front 1x10x65
Front 1x10x85
Smith
3x8x160
1x8x180
Reg
2x20xBB as fast as possible
SS
Pushup
3x15 last 2 sets used hands on dumbbells
+
Low row Machine
3x8x90
SS
Step up
3x8x35 each On the last set I was not sure my forearms were going to hold out
+
Prone Jackknife
3x15
I had a few extra minutes waiting for hubby
Static lunge
1x45x10
Windmill
20
The step ups were a PR and so was the 180 squat. I so wish there was a real squat rack at the gym. There is no way I could do regular squats at 180.
I don’t think I will get any cardio in tomorrow as we are going to close on the 65 acres we are buying to build a bigger farm. So I guess Wed will have to be sure dead lift day! May be I will take our Jersey calf for a walk. That should get in some cardio tomorrow!Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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09-24-2012, 08:49 AM #19
Great work Jani looks like we are in similar positions. Frustration of not have a squat rack sucks but atleast you are getting in the squats. I am amazed at how different they feel but I can actually go lower in the smith because of not having to stablize and it doesn't strain my hips as badly so look at the bright side of things your still working your tail off!
"That's not sweat that's your fat cells crying" anonymous
http://forum.bodybuilding.com/showthread.php?t=147406883
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09-24-2012, 08:54 AM #20
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09-24-2012, 10:24 AM #21
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
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09-24-2012, 10:26 AM #22
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Thanks CC.
No not all calves need walks. This one is about 6 weeks old and will be a milker for me in about 2 yrs. So she needs to learn to lead on a rope so she will go where I want her to. It take patience and practice, but it is worth the effort when they weigh upwards of 1000# and you need them to go somewhere they don't want to go.Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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09-24-2012, 10:32 AM #23
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09-25-2012, 08:05 AM #24
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Just had to say
We are closing today. Since we are buying someone else’s family farm we decided to dress nice and wear pants. This was a scary proposition for me. I have 2 pairs of pants that are not jeans. I don’t have to dress up for anything. Anyway, to the point I promise. One pair I wore last spring to artificial insemination class. They will never be the same so they were out. The other pair is a size 4 from Old Navy that I bought 4 yrs ago and they were a little tight then. So I did not have high hopes. The buggers fit!!! Now if I tightened up my diet more I could probably rock.
Will be back to hitting the iron tomorrow. And I will try not to celebrate to much!Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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09-25-2012, 08:25 AM #25
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09-25-2012, 08:55 AM #26
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09-26-2012, 09:16 AM #27
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
Thanks DieselsMom and CC!!
Not my best workout for sure.
DL
1x8x115
1x8x135 I kept feeling my back rounding so dropped the weight
2x8x115
ss
DB OH should press seated
3x8x25e
+
Assisted pull
3x8x60
ss
Smith static lunge
1x8x90
2x8x100
+
Plank
3x60 alt one foot off groundLast edited by jjeane; 09-26-2012 at 10:00 AM. Reason: Forgot Thanks
Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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09-26-2012, 10:13 AM #28
Good job dropping the weight to focus on form (I sound like a broken record regarding form over weight )
How do you find moving from the lunge to the plank in that last superset? I tend to stay away from supersetting lifts like that - I faint too easily (weird blood pressure thing going on......)
CC“Toughness is in the soul and spirit, not in muscles.” Alex Karras
Follow me on IG: @Cardioconvert
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09-26-2012, 11:21 AM #29
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09-26-2012, 02:56 PM #30
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8003
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