NRoL4W Satge 1 Workout B4

Today really kicked my butt!!!

Deadlift 2X12 @ 88lbs. (My grip strength is going to get in the way of me increasing weight anymore. I am going to have to look into gloves or something.)

Shoulder Press 2X12 @ 12(e) (Why are these things so hard!!!???)

Pullover 2X12 @ 17lbs. (I had my hands positioned differently today and this exercise was tons harder. I am going to have to remember today's grip and use it next time!)

Lunge 2X12 w/ BW (Well I did all of them. It wasn't pretty but I did them. I had to stop half way through each set and rest but I finished all 24 of them. Have I mentioned how much I hate lunges?)

Swiss Ball Crunch (I didn't do these today. My core muscles are so fatigued from all the coughing I have been doing I figured this would be more counter productive than anything else.)

Food Log:

2,232 cal

87 gr fat

225 gr carb

143 gr protein

Here are my totals from Spark People. My fat was high today. I probably over estimated the Olive Oil and Earth Balance I used at dinner so it probably isn't as bad as it looks. Calorie wise I did well. 2300 is my "workout day" amount and this is the first time I have even come close to reaching it.

NRoL4W stage 1 workout A4

Well I probably shouldn't have, but I worked out today. I feel really good though so I guess it isn't all that bad. I got the flu on Monday which quickly turned into bronchitis because of my asthma. By yesterday everyone in the house had the flu! WooHoo!

Anyways here is my workout today...

Squat 2X12 @45lbs (now that I have form down on this I will be bumping up the weight considerably next time!)

Push-up/45 degrees 2X12 (I was shocked that I did these with such ease! I thought that since I was sick I would totally suck at them today. I will be moving my bar down to 30 degrees for the next workout.)

Bent Row 2X12 @ 58lbs (These were challenging but no more so than last time.)

Step Up 1X12 w/ BW on the bench (I needed assistance with balance so I cheated a little on these but it was a significantly better workout than the sissy little step I had been using.

Jackknife 1X10

As you can see I sort of ran out of steam towards the end. On a normal day I would have pushed myself through the last 2 sets but I figured that since I was still technically sick and probably shouldn't be working out anyways, I wouldn't push it. (more than I already had!)

I am really itching to start HIIT. I was planning on starting this week but then I got sick so I will hold off until next week. I know that HIIT isn't prescribed until Stage 2 but I have 90 pounds to lose so I am going to start it earlier. I figure it will be better than the steady state stuff I would normally do!

Today's Food Log:

Breakfast - steel cut oats with a little brown sugar and golden raisins

PWO - protein shake with soymilk and blueberries

Lunch - hb egg and pb

Snack - turnip and protein bar

Dinner - pasta with marinara and shredded chicken breast

Dinner - protein shake (made with water only, yuck!)

Spark People shows my marcos as

1,987 cal

47g fat

242g carb

143g protein

That puts me at the very bottom of my calorie range. I had no appetite at dinner so... My percentages were dead-on though!! 50/30/20 (C/P/F)

A Blueprint for Goal Achievement

Strategies to Reach Any Goal

-- By Mike Kramer, Staff Writer

It was just a coffee table. A resting place for coffee cups and gatherer of used magazines. Normally, it would have no meaning for me. But because I invented this end table and scraped my knuckles raw for it…I was a proud papa.

This Christmas gift to my wife was more than a hobbyist’s diversion. It taught me how to succeed at anything in life. I’m now confident that I can achieve any goal I set my mind to.

Why did it have this effect? Because in the process of making this end table, I underwent a textbook case of how goal achievement is supposed to work. The whole project was full of lessons that can be applied to any goal:

A Vision
In my mind, I knew what it should look like. I got it down on paper right away. As I measured and cut, I continually checked my product against this vision.

A Plan
Before I did anything, I drew up a detailed blueprint on several sheets of graph paper.

A Timeline (and a Deadline)
Each workday was planned, including the steps I would achieve each day. Christmas Eve was the built-in deadline.

Action Steps
Each day I focused on only a few steps at a time—without worrying about the others. I trusted that if I created the legs first, then the sides, followed by the top, it would all come together according to my plan.

Motivation
It was for my wife. That (along with an immoveable deadline) kept me in the workshop at every possible moment. I didn’t procrastinate and didn’t need to be reminded.

Lots of Help
My dad helped me devise the plan. When I got stuck, my friend Chris gave me ideas, suggesting the perfect tools at the perfect times. In the end, it wouldn’t have been half as good without their help.

Good Resources
Woodworking depends a lot on time, patience, and having the right tools (emphasis on the right tools). Because I had all of these, my table making was less of a frustration, and more of a piece of cake.

Persistence
If something didn’t turn out just right, I moved around it and adapted. I didn’t let one step back stop me from moving forward.

Learning Curve
In the beginning, I had no idea what I was doing! I had never even used half of the tools (and I certainly didn’t know what a bevel was). But, by taking things one step at a time, I learned what I needed and grew more confident.

All of these strategies combined gave me a sense of invincibility. I became convinced that as long as I took my time, followed my plan, and used the right tools, there was no way I could fail. Now I’m also convinced that I can follow the same strategy with other goals in the future.

And I thought I was just making a coffee table!

NRoL4W Stage 1 Workout B3

Today did not have a good start. I started having an asthma attack at around 3 am so I got NO sleep. I was finally able to sleep at about 6 and the boys let me sleep until 10am. (It is so nice having self sufficient children. And not having to get up to take them to school helps too!)

I started my day with a banana and a protein bar. Not exactly a breakfast of champions but considering all I wanted to do was sit on the sofa and eat nothing it could have been worse!

I decided I was in no mood to workout since I seem to have the cough of a 4 pack a day smoker but as I was getting dressed I had an attack of guilt and put workout clothes on instead. I am really glad I did. My workout was the only time so far today I could actually breathe. Go figure!

So here is what I did. Today was a good day!

Deadlift 1X12 @ 68lbs, 1X12 @ 78lbs (OMG does that actually say 78lbs!!! - I actually just had to walk back over tot he barbell and recount the weights. That ACTUALLY says 78lbs. I never would have believed a month ago I would be able to left 78lbs.)

Shoulder Press 1X12 @ 12lbs, 1X10 @ 12lbs (My shoulders have always been a weak spot for me due to various injuries. I wonder if I will ever have good strength in them??)

Pullover 2X12@ 17lbs (I think I have finally figured out how to keep my shoulder from locking up on this one so I will actually be able to increase my weight a bit. )

Lunge 1X12 w/ BW, 1X10 w/ BW (Have I mentioned previously how much I hate lunges?? Just in case, let me reiterate... LUNGES . F*ING . SUCK!)

Swiss Ball Crunch 2X12 w/ 5lbs over head

Now that I am done my cough is back but my lungs are open enough now that my inhaler might actually help now!

Todays Food Log:

Breakfast - Banana and Protein Bar (20g)

PWO - Spoy Protein powder (25g) with blueberries (1g) and soy milk (6g)

Lunch - Tuna (45.5g), 2 slices whole wheat bread (6g)

Dinner - Ramen Noodles, turnip root and tropical fruit salad.

My "asthma attack" is not an asthma attack. I officially have the plague! LOL I statred running a fever after lunch and it got progressively worse from then on. Which explains the crappy dinner I had.

Spark People says I macros were 242g carb (55%), 24g fat (17%), 124g protein (28%). Not too bad considering. My calories were only 1700 though.

High Intensity Interval Training How-To

NRoL4W Stage 1 workout A3

Squat 1X12 w/ 30lbs, 1X12 w/ 45lbs.

Push ups 1X12 @ 45 degrees, 1X11 @ 45 degrees (no improvement from last time)

Bent Row 2X12 w/ 58 lbs. (very challenging weight, will stick with that next time)

Step up1X12 w/ 30lbs., 1X12 w/ 45lbs. (I need to find a step in between the step and the bench, I am not getting good range of motion but I am not strong enough for the bench yet.)

Prone Jackknife 2X10 with ball at the knees (I will focus on moving the ball closer to my toes as the stage progresses.)

This session kicked my butt. My rest time in between sets was longer than it should have been and I got sick to my stomache towards the end. I think I need to wait longer between eating and working out.

March Goals

I didn't meet all of my February goals but that is mainly because I switched from BFL to NRoL4W half way through. I did get to both of the doctor's appointments, the boys and I have started biking, and I am in Week2 of my running program.

March Goals:

Exercise goals:

• Continue with and stay on target with NRoL4W.
• Complete Week 3 of my running program.
• Work on gait training daily.
• Continue biking with the boys.
• Start roller blading with the boys.
  

Specific NRoL4W goals:

• Increase squat weight to 75lbs.
• Reduce push up angle to 30%
• Increase bent row weight to 75lbs.
• Move to the bench for step ups
• Increase dead lift weight to 95lbs.
• Increase shoulder press weight to 15lbs.
• Increase pullover to 20 lbs.
• Add weight to lunges
  

Food goals:

• Start pre planning and pre cooking dinner meals, utilizing OAMC techniques and the crockpot.
• Prepare breakfast foods in advance each week on Sundays.
• Increase the amount of protein each day.
  

Goals for the end of NRoL4W Stage 1 (ends April 6th):

• Goal weight is 205, but more importantly I would like to drop a dress size. I have a bunch of 18s teasing me in the top of my closet!
• Reduce my BF% by 3%.
• Reduce my over all measurements by 10"
  

Goals for the end of the year:

• I want to run a 7 minute mile.
• I want to look so hot at my hubby's Christmas party people wonder if he got remarried! LOL
• I want to be in a size 14 and have to buy a whole new wardrobe for Christmas.
• I want to finish the Autism Society Walk in May in under 45 minutes and I want to finish the Breast Cancer walk in October in under 30 minutes.