Weight and Resistance Training - Happy New Year! Jan 1, 2008 - Jan 15, 2008

01-01-2008, 11:35 AM
Happy New Year!

I'm very glad to see the rear end of December 2007 :p Food is still piled around my house, but like millions of other "resolutioners", today is a NEW Year! Out with the old means about 3 pounds of cheeses, carrot cake, and chocolate. In reality, my dh will put it all somewhere, won't tell me where, and he and ds will continue to whittle away the piles of calories.

I have learned from this December, that I'm nowhere near bullet-proof. :rofl: I guess I'm a slow learner. I was sick enough for 2 weeks that real workouts were out of the question, then off work for almost another 2 weeks with a houseful of people who expected lavish meals, wine and desserts. :p My clothes are tight and 5:30 am cardio will be a rude shock tomorrow morning! :yikes: But I WILL do it. I don't like the sluggish, puffy feeling at all and there's only one way to get rid of it that I've found: clean food and effective workouts.

I've heard enough good things about "the New Rules of Lifting" that I'm going to use my Barnes and Noble gift card to buy it- probably my first actual purchase of a exercise/diet book in about 5 years :dizzy: Change can be good!

So what's up for 2008 in your world?


01-01-2008, 12:10 PM
Mel - I wish you nothing but the best but I must say, it's good to know that you're human! ;)

I managed my December goal of maintaining my weight so I'm thrilled about that. There were certainly a few splurges but I think this goal really helped me. Keeping in mind that all I wanted to do was not gain stopped me from probably gaining a few pounds by focusing on good eating on most days but it also was practical.

I have though, also been slacking a bit on the workouts simply because if I'm not at work, I don't do much. Tomorrow is back to normal and I think I too will purchase that book and try to make some changes to my workouts and maybe tweak the eating a bit. Nothing too crazy but it's time for a little change.

:newyear: everyone. Things are looking a bit snowy here today so it may be time for some shoveling later.


ETA - I just went to Amazon and ordered the book! The description sounded like exactly what I'm looking for. Here's hoping!

01-01-2008, 03:25 PM
Hi everyone. Happy new year!!

My bf pre-ordered me NRLW for xmas but it hasn't arrived yet, grumble, grumble. It's time for me to mix up my routine again and I'm hoping there'll be enough something 'new' in it for me--I've been doing versions of the man-program for the last couple of months. Let's hope the programs aren't basically identical.

My body is screaming at me today. I had to take about 10 days off from lifting while I was away for the holidays and just got back to it yesterday. I was SO WEAK. I had to drop my weights on most of my exercises and today my body is killing me, especially my deadlift muscles. How is it that some people return from a break stronger and refreshed whereas I instantly lose all my muscle-power and turn into a weakling? :tantrum:

Anyone have suggestions about building up to doing pullups? I've been using the assist machine for the last 6 weeks and I've made NO progress. I started with a 100lb counterweight and I've made it to a 90lb counterweight. Really impressive over 6 weeks. Also, I feel that the movement isn't quite right on the assist machine--it's too easy to change the angle of one's body to make it easier. I'm not sure what to do about all this. Thoughts?

Hope everyone has a lovely new year's day. The gym is closed but my dog is demanding exercise.

01-01-2008, 08:14 PM
try doing "negatives" to work up to pull-ups. Drag a bench (lol, you are tall and probably don't need it) over to the pull up bar and start in the "up" part of the exercise. Slowly lower yourself in control. When your arms are mostly straight, hop back up on the bench and do it 9 more times :)

Another way is to use giant rubber bands (not many gyms have them, I have my own)- loop one over the pull up bar and put your knee it it. Depending on the thickness, they give varying amounts of assists, but you also have to use your core muscles to remain straight like when doing an unassisted pull-up.

Hmmmm, seems to me I remember a whole article on Krista's site....yup, here it is (http://www.stumptuous.com/cms/displayarticle.php?aid=51).


01-01-2008, 08:51 PM
Thanks for that, Mel. I didn't think to look on Krista's site.

I'm having a lovely, lazy day. Hope the rest of you are having a nice new year's day also.

01-01-2008, 10:24 PM
:happynewyear: everyone. I had a quiet night last night. DH left to fly to MA to see his Dad, and a friend invited me over for dinner. She had all my favorite - and friendly - appetizers: cold shrimp, cut up fruits and veggies. I was a happy gal. Dinner itself was shredded beef sandwiches. I had only a minute portion of the barbeque sauce, and 1/2 the roll. There was also a jello salad made from a CL recipe (that I'd given her a couple years ago :lol: ) A glass of wine, and I was good - esp since I was driving. Home by 10, though I ended up being up til after 12 watching my neighbor's fireworks (totally illegal where we live) from my kitchen window.

Today has been a "sanctioned" goof off day. I seldom have whole days with absolutely no commitments or DH to cook for. The most work I've done is to empty the dishwasher. :) Some reading, some surfing, a little TV tonight, eating up leftovers, and being a warm lap for the cat. I couldn't do it much longer (unless I was sick) but I'm enjoying it. Back to the grind tomorrow, and I have a project report due on Friday, so I'll be in writing mode. Thankfully all the holiday food has left the building, so healthy eating will be easier.

Hope all you sick folks feel better soon!

01-02-2008, 05:26 AM
Happy New Year, All.

No resolutions for me, don't believe in them. Just continuing with this as my lifestyle.

01-02-2008, 03:56 PM
Starting the year off right with a good workout today. I'm waiting for my book to arrive from Amazon and for my training appointment (Friday) so I just did some cardio and a decent UBWO. Food is good today and it feels like a Monday and it's already Wednesday so not too bad, I guess.


ETA - Mel - I was checking the link you gave to Krista's site regarding the assisted pullups and I noticed that she's not a big fan of the Smith machine for squats. I was wondering what you thought about it. Thanks!

01-02-2008, 06:07 PM
My NRLW arrived today. Hooray! I'm going to read it tonight after dinner.

Elisa, I heard from other people here (can't remember whether it was Mel, Meg or perhaps Depalma) that the Smith machine is no good. If you think about it, this makes sense. The Smith machine requires a perfectly vertical movement, but squats (and lunges) really aren't that vertical--there's a bit of an angle involved. At any rate, there seems to me to be no reason to use the Smith machine when you could use the squat rack.

01-02-2008, 06:19 PM
Yep, I"ve heard people say they're unnatural in their track and they take away the requirement to balance yourself which is a key component to wl.

01-02-2008, 07:28 PM
Me confused. :dizzy: Can someone simply explain the difference between the Smith machine and the squat rack? Since I use neither, I now have to go see what's available at my gym before my appointment on Friday. I was looking forward to finding a way to squat more than I can lift onto my shoulders but I'm thinking my gym might only have the Smith machine.



01-02-2008, 08:48 PM
The Smith Machine has a track on it, so the bar is not free, but rather confined to going up and down on the track. The Squat Rack just has pegs on which to put the bar, so that you can climb under the bar and lift it off the rack and do your squats with no support at all.

Smith Machine (http://www.uams.edu/gethealthy/facility/nautilus/smith_machine.jpg)

Squat Cage (http://ecx.images-amazon.com/images/I/619TCYHZAAL._AA280_.gif)

The ones at my gym look pretty similar until you get up close.

01-02-2008, 09:13 PM
Not all Smith machines are vertical. Some are built with the bar traveling on an angle to better mimic natural motion.

I like the Smith machine for variations on a standard squat. I don't use it for the good ol' basic squat for all the reasons mentioned above, but there are some variations that you can't do with a free bar.

Legs very close together
Legs very wide in a plie position- the only other way to do this is a single db squat
Split squats with the rear leg on a bench or bosu

I also use it for a variety of uses for which it was never intended,lol.

Butt blasters (kneeling in front of it on all fours and pushing the bar up behind you with one leg...get a spotter)
Explosive chest presses (use the safeties)
Explosive pushups for people who can't do them yet from the floor
Lying pull ups

It's also good as a steady anchor for band exercises :lol:


01-02-2008, 10:26 PM
I remember watching the old Body Shaping series on ESPN and the guys there loved the Smith bc it allowed them to lift really high weights in what they said was a safer environment bc you couldn't get pinned by the weight. They also put the women on it bc they said they didn't need to find a spotter that way.

01-03-2008, 10:54 AM
So, my news as Sportmom knows from my blog--I'm thinking of studying personal training. Really for no other reason than to know what I need to know for myself for my best future. Bonus would be that someday, if I wanted, I could do personal training, like as a side job if I marry and have kids, or something. I think I'll order the class this spring and I have 2 years to get certified.

Who woulda thunk I'd want this, but I do. I'm going by my gut. If I'm interested, I move on things.

01-03-2008, 11:00 AM
There were some threads on here before where Meg, Mel, and others shared what they had been certified in. I know you're pursuing what your trainer has, but not sure which one that is. You might just want to hear from people hear again about what is the most universally accepted to make sure it's the same one.

01-03-2008, 11:15 AM
I'm thinking ISSA. That's what my trainer has and I like it's components and of the three trainers that I think are amazing at my gym (mine included), 2 have ISSA, one has NASM. But again, if it's just for my education, I'm less focused on it's perceived value....

But sure, if anyone here is certified, please share your 2c.

01-03-2008, 11:24 AM
Here's one of the threads that Fran is talking about: I have a job interview @ the gym: any personal trainers here? (http://www.3fatchicks.com/forum/showthread.php?t=120961). JerseyGirl, I think it's well worth your while to take a course, even if it's just for your own knowledge. I learned so much from mine! :)

01-03-2008, 12:48 PM
Just comparing the two (NASM and ISSA) I feel that ISSA actually has stronger components of study (in line with what I want out of it) and that NASM just markets itself better. FWIW.

01-03-2008, 01:02 PM
I haven't taken the ISSA course but I am certified through NASM and have attended several of their weekend workshops, so I can assure you that it's much more than just better marketing. :)

01-03-2008, 01:22 PM
Did you compare their coursework? What makes you feel it's "better"?

01-03-2008, 01:29 PM
JG, did you read the link Meg posted? You might want to, because in there Mel says she is ISSA and would not recommend it and says why. So she might be the one to go to for more info.

01-03-2008, 01:45 PM
But without explanation....

I guess I am influenced by the training staff I know. The ones who I think are the best (in knowledge and attitude) appear to be ISSA. But really, for me it's about the coursework. I'm comparing the two to decide what really has it for me. I just think ISSA (which is a) international and b) accepted by 95% of all gyms is more wellrounded in its course material from a quick look. But no decisions yet....

01-03-2008, 09:41 PM
Well, I got my NRFL book today in the mail...yay Amazon! I've just started it but I like it. It's well written and a good read so far and I do believe it's what I need right now.

Anyone else?

Okay, so the book's about lifting and I did Power Yoga today but I really needed it...I can't give up everything at once you know! ;)

Thanks Mel and baffled for the smith machine/squat rack info. I forgot to look today but I have my appointment with the trainer tomorrow so we'll see what he suggets.


01-03-2008, 10:09 PM
Evening, LWL! Been a busy busy week at work, but it's almost over. I even pulled an all-nighter Tuesday. What's up with that? I'm way too old for all-nighters!

At any rate, I missed working out yesterday, but had my first day back this morning. I jumped right in with a leg workout, pretty much guaranteeing that I won't be able to walk tomorrow. I know there's no way I burned enough calories to make much of a dent in the holiday pound, um, pounds, but I sure *feel* a heckuva lot better.

Tomorrow, chest/ab day!

Stay strong ... and stay warm,

01-04-2008, 08:39 AM
Jersey- I'm ISSA certified. I did the course 6 years ago and I'm sure it's changed, but I feel I learned very little through the course and far more through my own study. I felt their "Specialist in Performance Nutrition" course was virtually worthless although I paid quite a bit for the course and certification as well.There are great trainers with lousy certifications (ISSA is not lousy) and lousy trainers with great certifications. It's what you bring to the table and your outside resources for further learning. I had great teachers who had nothing to do with ISSA. It was a convenient certification for me.

I had no trouble finding a job, because I already had one and my head trainer didn't care what certification I had, as long as I was certified. After you've been working for a year or two, it may not matter as long as your certification is one of the top 4 or 5 and you've got a good "book" and kept current.

In retrospect, I would do NSCA, ACSM or NASM in that order.

Cardio done- boy I'm slogging after my rough December! Back and a little biceps at lunch, then I have 3 clients tomorrow. Yikes! Back into the routine :)


01-04-2008, 11:48 AM
Talked with the training manager about it and he said NASM, ACE but before those two one I'd never heard of. He's going to loan me his ACE textbook, so maybe I do some reading first and let that be enough...for now.

01-04-2008, 09:11 PM
So, I had my fitness training session today and holy #*!##|@ was that tough! Really though, I see the benefit of a personal trainer in that I don't think I could push myself like that regularly but I'm not booking any more appointments for now. That's a lot of money and I need to to give that some serious thought.

For now, I'm still reading The New Rules of Lifting for Women and learning a lot from that too. I'm slowly coming over to this "new thinking". I feel like I've been bombarded lately (in a good way) to do more weights, less cardio. It's like a mantra I hear all the time. And did my HR get up today! Wow. I don't know that I'll be walking well in about a day or so but I learned a lot. We did mostly legs and abs with a little biceps/triceps thrown in until the hour was up. It was fun and I'm exhausted. I couldn't even move the rest of the afternoon I was so tired.

TGIF and I hope everyone has a great weekend!


01-04-2008, 10:42 PM
You bring up a good point Elisa. For me, wl IS cardio!! For most of the session, I have a nicely elevated hr. Probably 140s range (I've never tested it, will have to do that tomorrow). And that's with even taking a one minute break b/w reps. I think that will lessen as I get fitter, but yeah, I'm hopping to do my w/l.

01-05-2008, 04:00 AM
Ha! I got my New Rules book in the mail today, and have been reading it, jumping around some. I like it so far. It seems to go along with a lot of what's been said here. I haven't looked at the workouts in depth - that'll be for tomorrow. The nutrition doesn't seem to include any weird foods, so that's a plus. :)

01-05-2008, 07:58 AM
Elisa, re: benefits of a PT, I have found it to be 3-fold:
1 Motivating me more than I can myself to a higher level of intensity
2 Changing the program to suit me and keep me challenged
3 but the biggee...progressing me forward faster than I could on my own without PT knowledge.

01-05-2008, 08:57 AM
To my friends...check out my ticker on my blog.

Woo hoo!!!

01-05-2008, 09:30 AM
Hey everyone! I'm back!

Uhh I did exercise but I also ate :) I had lots of fun but also many many mishaps. Our ship hit an Antarctic glacier... how do you beat that?

01-05-2008, 09:33 AM
Holy cow! (Pun intended based on your avatar.)

01-05-2008, 10:30 AM
Nelie: :hug: Welcome Back!! Tell us all about it once you get settled at home.
Quick post, I'm off to the gym for my first workout this week. ~zoom~ :devil:

01-05-2008, 12:22 PM
Nelie, I can't wait to hear that story in full!! I told dh about your trip (he's the adventurous one of us) and asked if that was something he would like to do, and he responded, "yeah, but one of those just hit a glacier 2 weeks ago and sunk!" I'm thankful to hear yours did not sink (!), but I guess hitting an underwater glacier is not uncommon?? But I thought they were all "cutters" to help that not happen. But please do share!

Finally feeling better from the sinus infection, so I got myself on the treadmill today for a good interval workout which totally :kickbutt: me. It was worth it. I plan to get some weights in later. Can't believe how much stamina I lost from being sick, but lying in bed for a week will do that to you!

Have a great day everyone!

01-05-2008, 12:33 PM
Uhh Fran, it wasn't an underwater glacier, it was a full on glacier :) And no we didn't sink. A month ago or so, a ship hit an iceberg and did sink but no one was hurt.

Here is a picture from our room (6th floor out of 7) and the glacier.

01-05-2008, 12:42 PM
OK, so I assumed underwater bc I figured an above-ground one could be avoided???? :dizzy: Were you stuck for long?

01-05-2008, 12:53 PM
An above ground glacier can be avoided IF you don't lose engine power :) We lost engine power and the current pushed us towards the glacier. We were there for an hour or so until they used the side thrusters to push us away from the glacier.

01-05-2008, 04:09 PM

OK, clearly you more of an adventurous spirit than me. I would have been losing it!! Wow, I would have been so nervous! Anyway, if you post your photos to a shutterfly or photobucket type place, I would love to see the link so we can visit them.

01-05-2008, 04:25 PM
Welcome home Nelie! Sounds like you had an adventurous trip. I second Fran's request for photos. :)

Glad you're feeling better, Fran!

Have fun at the gym Lydia. I'm about to go myself.

01-05-2008, 07:00 PM
Hmm, ok, so today's wl session taught me that I need to regear the program. So I'm revamping the training journal tonite. It's about time anyway, I was getting kinda bored. I tripped one time while I was running as a kid and fell on my left wrist. My mom blew it off at the time and refused to take me to the dr since I guess bc I could still move my fingers. But to this day, I cannot comfortably put weight on it in like the push up position. It kills me & just isn't tolerable. So I need to come up with some alternatives so that I don't just hate that exercise. Today I did them on the wall & it still bothered me. There must be a bone chip or something in there. Nothing they could do for it now, 30 years later......

01-05-2008, 07:11 PM
Don't be so sure.... But would a brace of some sort help? Like maybe one that's quite stiff like those made for rollerblading. I don't like push-ups either, though I don't have any physical excuse. :lol:

01-05-2008, 08:03 PM
Workout....hard....yesterday....can't....walk..... today. Stairs....bad. Toilet....bad....ouch. :(

Okay, really? I can't remember the last time I hurt like this. If I sit for more than a few minutes, when I try to walk, I look like I've been in some horrific accident. Once I walk and loosen up, it's much better but stairs are not good right now.

Nelie - welcome back. I'd love to hear all about your trip and maybe see a few pictures??


01-05-2008, 09:17 PM
Oh my Elisa, so this is thanks to the personal trainer session? Hmm, sounds like it might be worth pursuing!

Pat, thanks for the suggestion. The pain however, is at the top of where the top of the forearm meets the top of the hand, where it makes the "L" of the pushup. In that 90 degree angle of the L is where it hurts, the top side. So I don't think the rollerblad brace would help. It's like it's crunching together there. I can move it that way fine in normal use, but cannot put weight on it in that position. It' the same position as pressing your fingers back toward your shoulders. Right hand doesn't bother me at all to even push hard. Left hand, can't do it.

01-06-2008, 01:36 AM
Ah, I see. OUCH, OUCH, OUCH! One-handed push-ups? :rofl:

01-06-2008, 05:58 AM
What about push up on your knuckles ?? You have a different angle of the hand vs lower arm then.

01-06-2008, 08:21 AM
Would you believe I dreamt of pushups last night? Oh that's just so ridiculous. I dreamt I was doing all sorts of versions (military, shoulder taps, angled, high/low plank transfers).

01-06-2008, 03:45 PM
Try pushups on dumbells- the kind that don't roll. about a 10 pound db gives you enough clearance to wrap your fingers around it. This keeps your wrists in in a neutral position. Sports Authority and Dicks are both selling The Perfect Pushup Device (http://www.sportsauthority.com/product/index.jsp?productId=2667003&cp=2057738.1985142&clickid=topnav_fitness_1&parentPage=category), but a set of dumbbells which you probably already own work pretty much the same way. Now you can learn to LOVE pushups! :devil:

Elisa- Sounds like a great session :rofl: I try to NOT cripple my clients, but make them tolerably sore. :D

I'm nice and sore too- almost everywhere. I crammed my usual lifting into 4 straight days with no day off last week- and December was kind of a write off between being so sick and having so much family around. The first week back felt pretty brutal.

I'm making a big pot of turkey chili today and the house is pretty much rid of goodies- OK, so I hand a big role in getting rid of them...but it's back to the regular game now!


01-06-2008, 07:18 PM
Mel - I'm so glad that you could have a nice chuckle at my expense. ;) I had a feeling there was a secret society for PT where they get together and laugh at the poor, silly clients. We'll really do anything you say, you know?\

I am slightly better today. It still hurts to get moving and forget going down the stairs but I went for a nice walk today and was fine when I loosened up. I can't imagine that I'll be able to do any lower body work tomorrow. I'll either skip the gym or, more likely just do upper body and a little treadmill, if I'm able.

I'm almost finished the New Rules of Lifting. I'm not sure that I'm going to be able to follow program exactly but I'm willing to give it a pretty good shot, I think. I'd love to know what anyone else thinks, when they finish it.

Back to work tomorrow..........:(


01-06-2008, 07:41 PM
Thanks Mel. Knuckles rabbit? That does NOT sound painfree! Mel, I actually have those perfect pushup bars. Mine are cheapy gold's gym ones I got a walmart a year or so ago. Umm, are they supposed to make the pushup HARDER? It was. Maybe that's the point. BUt since I really can't do them yet, going harder is not what I'm looking for yet! I will give them another try & see if I was making them harder than they needed to be.

The weather was so absolutely gorgeously nice, that not only did I do 1/2 cardio on the t-mill this morning (which was slightly less torture than yesterday) but also dd2 asked if we could go for a family walk this afternoon, awww. :love: So we did for about another 1/2 hour or so. As far as her 6 year old little legs could take her. THEN, I did front yard gardening for about an hour and trimmed back all the shrubbery and pulled the dead mums. Used hedge clippers & worked my shoulder caps til their death. My hands shake when I lift anything of any weight & I'm sure my upper arms will be talking to me tomorrow morning. At least I don't have to use them to go to the bathroom tho, huh Elisa? ;) Have the little ones swimming at the Y right now with dh while I do those mounds of laundry from being down with the sinus infection last weekend and skipping laundry. :bubbles:

01-06-2008, 07:59 PM
Gosh, Fran, I hear you on the laundry! I swear the stuff multiplies in the laundry room (I must keep it too warm :lol: ) and there's only 2 of us! Great job on the family walk, how can you say no to that? Glad to hear that you and Mel are both feeling better.

Elisa, I finshed New Rules, and I'm going to try to do the program, but with modifications on the squats for my painful knees. I've been doing them with a ball, and slowly gaining more depth, so I'll keep doing that. Once I can go down a reasonable distance, I'll add some weight - db's since I cannot fathom holding a barbell on my back while keeping the ball in place. In fact, the visual of just getting in that position has me chuckling. I wasn't overly impressed with the short nutritional section, but then, there's so much info here that I pretty much know what I should be doing. :) I did pick up some premade protein shakes - we'll see. I've not liked any I tried before.

01-06-2008, 08:36 PM
Pat - I think those modifications make sense for you. For me, I think I will only do the program twice a week (which works easily enough for the Workouts A & B). I want to keep my once a week yoga and my once a week power class. Even if it goes slightly against some of what the book recommends, I know that I need those things to keep me going. I really enjoy those two classes.

Maybe I have to re-read something because Stage 1 looks almost too simple?? There are only 5 exercises per workout. Maybe it sounds easier than it will be when I try it but it seems so do-able.

What I got out of the nutrition section for me is simply this: I need to eat more and I need to eat more protein. I'm going to try harder to do both. We'll see how it goes.

Fran - everyone's a comedian here today! ;) I know that feeling well with the shaky arms. Makes it hard for me to wash my hair! Sounds like a great day.


01-06-2008, 10:17 PM
OK, the arms are already talking to me and owwwweeeee. Ugh! Who knew trimming hedges could result in such torture. Ah, the beauty of the highly touted "active living" lifestyle!! THAT'S why it's so good for you!! :rofl:

I will be in total pain. I cleaned up the whole first floor, swept everywhere, cleaned the kids homework/eating table, the family room. Ugh, nowhere near done, but at least I can stand to look at it and not trip. No one will help me with my room tomorrow, of course, that's just me! But whenever I get nuts and try to do it all in a few hours, my body complains the next day. I guess the sweep, bend, scoop, repeat x25 routine is a good fbwo!!! :rofl: Yep, I'm the comedian tonite. Must have been all the warm, springlike air today. Getting outside in the sun really is good for the soul. :cool: We're supposed to have 65 all week so maybe I can find some other things to do before we hunker back down for the rest of January.

01-07-2008, 05:16 AM
Friends--I exceeded my first New Year's Goal by 2 lbs. AND I'm in the 280s! Woohoo. 40lbs lost is in this window. YEEHAW!

01-07-2008, 08:51 AM
:bravo: Great Job JG! :cp:

01-07-2008, 11:56 AM
Morning all,

Congrats Jerseygirl!

Pat & Elisa: I'm going to try to do the NRLW workouts exactly as prescribed. I tinkered with the workouts from NRL mostly because I was timid about trying new exercises, but I think I need to learn some new ones. I did workout A the other day and those pushups found new muscles to torture, lol. I've been doing DB chest presses for my horizontal push, but evidently they don't hit some part of the back that pushups DO hit. (And I failed to observe that you can do push-ups at an angle if you're not strong enough to do 15: I crapped out at 8 on the first set and 5 on the second. Weakling!) Last week I didn't realize that the first couple of days call for 2x15, so I did 3x15 of squats at the weight I usually do 3x10. I almost died. :) I was grunting, which I don't usually do. Mel would have been proud.

I missed a few days of working out because the power was out for a few days and the gym was closed, so I'm looking forward to doing workout B tomorrow.

01-07-2008, 04:39 PM
baffled - it took me a couple of minutes to also figure out that there were options for the pushups (and for other exercises as well)...which is good because I don't think I could do more than a couple of "regular" pushups! So, did I understand correctly that in Stage 1, there's only 5 different exercises per workout? How long did the workout take you? I'll try my best to stick to the workout as is, but I'm not sure about the food plan. I'm going to do my best though!


01-07-2008, 07:16 PM
I have pictures to share!
Edited to say that I have now commented on all the pictures although some comments aren't very in depth.
http://picasaweb.google.com/ankkna/AntarcticaTripDecember2007CruiseToAndFromAntarctic a

01-07-2008, 07:23 PM
Elisa, it took me about 30 minutes. The man-version of the book did a better job of explaining the principles of these kinds of workouts--I'm not sure why he didn't include the same explanation in the woman book. The basic idea is that we should train movement rather than muscles. So the exercises are split into 6 kinds: squat, deadlift, lunge, push, pull and twist. All the exercises are variations of these 6 basic movements, and each of the exercises hits multiple muscles at a time as they work in concert to perform the movement. The way the program (or at least stage 1) works in NRLW seems to be: Day 1. squat, horizontal push, horizontal pull, lunge, twist, and Day 2. deadlift, vertical push, vertical pull, lunge, twist. The reason each day has so few exercises is that these exercises are compound, and work many different muscles all at once. You don't need to do bicep curls and tricep extensions, for example, because your bis and tris get plenty of exercise from the push/pulls. The other thing is that you superset the exercises (that is, do your push--push-ups--and your pull--seated row--in alternating sets) because this allows you to move more weight (because of longer rest periods between sets of the same exercise), because it heightens the cardio element of lifting weights (and basically replicates interval training) and it is very time-efficient (meaning you spend less time in the gym overall).

FWIW, I've been following my own version of the same plan based on the man book for the last few months and I've seen a very respectable growth in muscle and decrease in body fat (about 4%!) over that period. The basic principle here is that you don't need to spend hours and hours working each muscle in isolation in order to make great strength gains and to burn body fat. For this reason, it appeals to my inner lazy-person, who has no desire at all to do very complicated workouts OR tricep extensions.

The food plan seems ok to me IF you basically want to maintain your weight and lose fat/gain muscle. If you have more than a couple of pounds to lose, I think the advice is bad. And actually, I think this could have been better clarified in the book. His whole thing about losing muscle along with losing fat misses the point that if you have 30 or 50 or 100lb to lose, you WANT to lose some muscle along with the fat. The muscles of a 250lb woman would look a bit silly on a woman who weighs 150, it seems to me. I found the food plan part a bit irritating, to be honest. It adds up to: eat maintenance calories, eat clean, eat protein. This is a good plan for a person not trying to shift a bunch of weight, but it really won't do, IMHO, for serious weight loss.

01-07-2008, 07:32 PM
Nelie - wow...amazing pictures. Thanks for sharing! Looks like the trip of a lifetime so good for you!

baffled - thanks so much for the details. I haven't bought (and don't really plan to buy) the original NRFL. He certainly did cover the concept of why the compound exercises are such a better use of your time, it's just that the workouts (if you do nothing else) seem almost too good to be true. Maybe they are. As I mentioned, I'm going to try them twice a week with an additional yoga, power class and maybe one run per week. I'm going to respect his research and not try to change them or do too much else since he implies that it could be counterproductive. What the heck...it's a good workout and it's not too hard to follow so why not? I've needed a change anyway. As for the food, I want to try what he suggests but I'm not sure if it's for me. I'm not looking to lose much more weight but I haven't seen the scale move in a long time so a change is good. I know I don't eat enough protein so that's what I'm going to try to emphasize.

My main goal is to reduce my BF% so we'll see!


01-07-2008, 07:40 PM
Not too good to be true, just really efficient. After you do the workouts, you'll feel it, I promise. In fact, you'll feel it while you're doing them too. Usually by the end I'm sweating and completely exhausted. FWIW, I still do cardio 2-3 times per week as well as lifting 2-3 times per week. It's a combo that works for me (and besides, I really, really like burning calories because I really, really, really like consuming them. :) )

Nelie, your trip looks amazing!

01-07-2008, 08:35 PM
Question for anyone:

How do you know how much the different bars weigh? At my gym they have some "pre-done" bars with the plates already on them and the weights listed so I know that the weight amount includes the bar but if I looked at the bench press and the smith machine and the squat rack (yes, it appears as if they have both) and I don't know how much I'm lifting. And I'm not sure if all the bars are the same. Should I just ask someone? Obviously I can put on the same amount everytime or increase it when I need to but I would like to know, just for my own information, how much I'm lifting in total.



01-07-2008, 09:12 PM
A standard bar, like you would use for a bench press, is called an Olympic bar and always weighs 45#. My gym also has bars that are noticeably shorter and weigh 35#. The only other bars we have (besides preloaded) are E Z curl bars and they have a zig zag shape and varying weights.

A Smith machine bar is much lighter, but I'm not sure what it weighs. It may vary with the brand of the machine.

I think most of the bars you will come across in the free weight area of a gym are 45# Olympic bars. We have them at the squat racks, bench press stations, incline and decline benches, military press, and deadlift platform.

Hope that helps! :)

01-08-2008, 07:03 AM
Morning, LWL. Am I really the first one up (or at least posting) this morning?

I'm due for shoulders/abs today, which will complete my first four-day split since my gym reopened. I'm sore, sore, sore ... but pleased to know that my sets/weights didn't drop over my break. I'm down a couple of reps on some exercises, but I'm sure they'll be back by the time I work through the rotation again.

I'm planning to do a "two-a-day" today. Can you call it a two-a-day if you only do two workouts in one day once? Maybe "single two-a-day half-caff" would be better.

Anywhoo... it's supposed to be above 60 here. Completely unheard-of weather, for January. And, a perfect day to take my new used bike out for a spin. So, after the gym I'm going to go to work, plow through some stuff, and skip out for a ride. Sore legs and all.

Top of the morning to you all,

01-08-2008, 08:33 AM
My copy of NRLfW arrived yesterday and I fell asleep on about page 8 where he talks about not bulking up :lol:

I think I probably pretty much do what is in the book, but I'm going to read it even thought it has a soporific effect on me (could also have been that it was just plain LATE and there was a losing football game droning in the background...darn those heartbreaker Buckeyes!)

baffled- I think you hit the nail on the head with a LOT of the programs out there- they are great for people who want to gain muscle and lose body fat- like 5%, but if someone needs to lose morethan 30 ish pounds, a little more drastic effort and nutrition are required. I really should read the book before I comment, tho. :)

Cardio done, olympic lifts and balance at lunch.

And just in time for that 65 degree weather, I found the ski boot deal of the century last night!!! woooo hoooo! Pray for snow- north of me.


01-08-2008, 11:02 AM
Mornin'. I didn't get on first thing and then had a meeting. But I think my 4am EST postings have me usually as the early bird.

No workout today. Day of rest forced upon me because of my meeting, which means working out tomorrow through Sunday. Boot camp yesterday was great--love it. Training tomorrow....

01-08-2008, 03:29 PM
I agree with the idea that NRLW is a really great book for adding muscle and dropping fat for someone who is fairly close to their goal weight. But it's not a plan for someone looking to lose 100 pounds, and I think the authors would agree. The nutrition section is awfully nonspecific and mostly consists of "eat more protein". :lol: Regardless, it's a book I would highly recommend to all the members we have who are looking for a source to get them started with weights.

Mel, the book isn't going to be anything new for you, but it's always refreshing to see all the principles we endlessly espouse written down in black and white. :D

01-08-2008, 03:52 PM
I agree about the nutrition part of NRLW. I have no intention of dropping my cardio.... I like the weight workouts, and I was so ready to change mine up. :)

01-08-2008, 09:39 PM
I suck and I'm pissed. :mad: I don't know what happened but I think I strained my left butt! How odd is that to type?! Really, I have no idea what happened. I was sore all weekend (from the PT training session) but mostly quad sore (a little glute sore but no big deal). I don't remember thinking anything when I woke up this morning but at work I started to think that my hip flexor was sore but no, it was more in the butt. I wasn't sure what it was but it was just a little "nothing" so I was going to yoga and thought a nice stretch might help...nope! Well, that made it way worse.

The first time we went into a stretch with the left leg forward (don't know the name but it looks like a hip flexor stretch - like a long lunge to the floor?) - anyway that was it, it's like I couldn't hold my own weight on that side and I almost fell. Walking was a bit painful after. It loosened up but going up the stairs? Not so good. :( I'm trying to figure out what it is...my little bit of research makes it look like it's certainly part of the glutes, maybe gluteus medius?

I'm going for positive thinking and assuming that it's just a tiny strain - nothing too serious. I'm sure it will be fine! Yes, I'm going with that.

Argh. I'll get back to my lower body workouts one day!


01-08-2008, 09:45 PM
Talk to JerseyGirl. I think she broke her butt last year too. :rofl:

Truly, I'm sorry, and I hope it heals soon.

01-08-2008, 10:03 PM
Thanks Fran! I feel the love when I see you doing this: :rofl: Just don't do this :kickbutt: right now and we should be okay! ;)

And thanks Meg for the barbell information. I had been told once 45 lbs. for the chest press bar but I wasn't sure if they were all the same. I'll confirm at the gym about the squat rack and the smith machine.

01-09-2008, 05:31 AM
Yes, yes, it sounds Elisa like me last year. In January, and then again in February I pulled my gluteus medius. I at the time thought it was "my hip flexor" too, but a doctor visit on the second pull (3 weeks after the first) confirmed it when the doctor explained I pulled my ***. (insert laugh here)

It was extremely painful and the doc described it as harder to heal than a broken bone. It took 6 months for me to return to normal activity and even today I still feel something there that makes me cautious.

I pulled it while running, FWIW.

The only way to heal it is walking (at the time, I could barely walk 20 feet). No crutches or staying off your feet.

I feel for you, I really do. It's truly a pain in the ***.

01-09-2008, 08:31 AM
Thanks for the information JerseyGirl - I guess I didn't do too bad of a strain. It's much better today, although I can still feel it. I'll try to take it easy and see what I can and can't do. The weird part for me was not knowing when it happened. I tried just doing a few squats (the movement, no weights) and it seems fine, probably no lunges right now. Nothing like talking about a pulled butt on a public forum! Did you do any stretches at all to help or ensure that you don't pull it again? I think you're back to running right?


01-09-2008, 08:34 AM
Ouch, Elisa :hug: I had a high hamstring pull several years ago that took about four months to rehab :( very painful. I was able to find exercises to "work around" so I didn't lose much muscle mass or amazingly, strength. Hope you heal quickly!

OK, I'm now into the nutrition section of NRLW- like when I first read Tom Venuto's Burn the Fat, Feed the Muscle (very similar), I find myself saying YES! YES! most of the time...with a few uh...no. not for me, at least. I tried his version of long cardio this morning- 20 minutes of killer intervals, sit for 5 minutes (3 in my case), then 25 more minutes of steady-ish state cardio. Three observations: I can't sit for 5 minutes; I need to put a big towel down on my leather couch :rofl: and my pants are STILL NOT FITTING like they were a month ago!!!! I want instant results! :rofl: :rofl:

Have a good one!


01-09-2008, 09:07 AM
Morning, LWL!

I'm getting a slow start this morning. My gym is closed AGAIN for "cleaning." ("Yeah, right" comes to mind.) I could go to one of the affiliated gyms, but they're all chrome-n-tones, only without the chrome: no bumper plates or deadlift platforms, no power cages, just machines and a single set of free weights with those damned uncomfortable benches with the foot thingies. Yeah, I could still get a decent workout in, but right at the moment my motivation is lagging.

On pulled butts: I've got a pain in the ***, too, but he's got four legs, fur, and a tendency to use my rear end for a scratching post at 2 in the morning.

On tight clothes: I'm right there with you, Mel. The scale says I've lost 2 pounds of the holiday weight, but it sure doesn't feel that way. It's almost enough to make me look back with fondness on when I was fat enough that 4 pounds didn't much matter one way or the other... but not really.

Wind is whistling here today. Still clear-ish and unseasonably warm, but a change in the weather is in the air.


01-09-2008, 11:33 AM
:wave: Morning. Just a quick run through. I'm about to jump in the shower and get to work. I got interrupted with two impromtu meetings yesterday so I have a lot to catch up on today.

I did a workout from NRLW last night, and I just a little sore, not the can't-sit-down sore. :lol: I think I can add more weight with my squats and probably with the seated rows too. Plus I need to find a higher step in my gym for the step-ups. There was a class in the aerobics room so I couldn't get any additional risers for the one step I did find. May I tell you however, that the sight of me doing the prone jackknife must have been hysterical. I've not done a lot with a ball beyond crunches and squats. All I can say is thank goodness I was over in a corner! Great exercise though - and my physical therapist is all in favor of hip flexor exercises. :) The whole thing may have only been 5 exercises, but it left me sweaty and feeling like I'd done some work!

Weather has warmed up some, but of course that means there's snow predicted. Ah, winter in the far north. (Still way below zero in Fbx, Kim!)

01-09-2008, 11:37 AM
Elisa, after the first pull, I thought "I'll just take it easy, work back up to this (running) slowly and stretch. I'll be fine.


That's why I pulled it again the second time. I was off from any exercise except walking the dog and walking around my work campus. One day, ironically, a day I thought Gee, I think I'm almost healed...going down a flight of stairs I heard/felt this pop and pull. I couldn't take another step. I had to hobble down the rest of the stairs, cling to the wall, crawl to the lobby and ask for assistance. Right away I went to the doc.

I stopped all exercising and just tried to be patient.

Stretching will help, but before the injury, not during!

01-09-2008, 11:39 AM
Oh, to add--I had a kick *** training session today. Loved it and lived up to the challenge (yeah me!).

My gym's having a fitness challenge. If I can get a group together, we can do group training that will be more than just training (a variety of assessments, extra sessions, more types of exercises) and cost less per person. It's timed to be a gymwide thing of who achieves the most (weight loss I guess?). Anyway, got two to join me and we start in February, it seems.

01-09-2008, 11:45 AM
I screwed up yesterday. Tue, Thurs and Sat are my lifting days and because of the storm over the weekend, I didn't go on Sat (or Thursday, but I forget why). I was all pumped to go after work yesterday, but as I was heading downtown to run a few errands, I saw that the Red Cross was doing a blood drive. I decided to do it right away, pulled into the parking lot and didn't even THINK about the impact on my workout until the needle was in my arm and I was reading the recovery materials which say very explicitly: no heavy exercising or lifting. I'm sure in the general scheme of things it's better to give blood than to work out, but I've only lifted ONCE since I took 10 days off for the xmas break. I'm going to be extra weak on Thursday and extra stiff and sore over the weekend.


Sorry, that was a rant. But I'm annoyed with myself. How long does it take for muscles to atrophy and dissolve into fat?

01-09-2008, 11:55 AM
Muscle has memory ; )

01-09-2008, 01:24 PM
:lol: Baff! You'll be fine. And you know that muscles won't turn to fat, or vice versa. :rofl:

I've noticed since I got to work, that while I can feel last night's workout in my legs, I can reallly feel it in my triceps - ahhh! A good feeling.

01-09-2008, 05:41 PM
I know they can't actually turn into fat, but doesn't mean that they can't shrivel up and be replaced by fat. :lol: I always get worried, if I take a break from lifting and my weight drops, that what I'm seeing is the dissolution of muscle and the growth of fat. But I haven't been on a scale since Friday, so I have, as yet, no empirical evidence that my muscles are evaporating. :)

01-09-2008, 05:45 PM
Baff, I read something really intriguing about the phenomenon of weight dropping when someone temporarily stops exercising. And the explanation was that plasma volume drops! Apparently we add plasma volume when we start an exercise program, especially cardio, but when we stop, the extra plasma is excreted within a very brief period (like 48 hours). I can't lay my hands on the article right now, but if I do, I'll give you a cite.

So think of it this way ... it's unneeded plasma, not muscle. :)

01-09-2008, 06:42 PM
Found the article: Short Layoff, Long Comeback (http://www.nytimes.com/2007/11/22/health/nutrition/22best.html?_r=1&oref=slogin), New York Times, November 22, 2007:

Training has a pronounced effect on the heart, says Matthew Hickey, the director of a human performance laboratory at Colorado State University. Athletes develop a lower resting heart rate, their hearts beat slower during exercise, and their hearts are larger than they were before training began.

They also have a greater blood plasma volume, which allows the heart to pump more blood with each beat. One of the first and most noticeable effects of detraining is that that plasma volume is lost.

“It’s water in your plasma,” said Joseph Houmard, the director of the Human Performance Laboratory at East Carolina University. “You just lose it. There’s no reason to keep it.”

Plasma water is lost amazingly fast, said Dr. Paul Thompson, a marathon runner and cardiologist at Hartford Hospital in Connecticut.

“We once paid distance runners $10 a day not to run,” Dr. Thompson recalled. “They spent a lot of time in the men’s room urinating.” Two days into their running fast, he said, the men lost a little more than two pounds from water weight as their plasma volume fell 8 percent.

Who would have thunk it? :lol:

01-09-2008, 10:06 PM
Apparently, fat has memory also :rofl: at least mine certainly does!

Really, baf, you'll be fine. I've experienced what Meg's article describes. I also had a very sporadic workout December- sick for two and a half weeks and then a house full of food and guests :p

I was sore the first week back, but not gruesomely so.

Giving blood is bigger in the grand scheme than one workout :hug:


01-10-2008, 03:28 AM
Giving blood is bigger in the grand scheme than one workout

And all of us who have family members alive and health as recipients of blood donors thank you profusely!! :hug:

01-10-2008, 05:29 AM
You remember the Time To Make the Doughnuts Commercial? It's 4:30 here, Time To Get To THe Gym. Yawn...

Mornin' all.

01-10-2008, 07:23 AM
Uggh. 4:30. That's just ... wrong!

I'm heading for the chromeless chrome-n-tone this morning. Don't think I can get in my scheduled leg workout -- no power cage, for one thing -- but at least I can do *something*! I'm within spitting distance (2 lbs) of my adult low, last seen November 13, and I'd like to get back there before all he** breaks loose at work in 2 weeks.

I think I can do it, as long as I stay out of the *@!@# peanut butter!

Be strong,

01-10-2008, 08:32 AM
I think I can do it, as long as I stay out of the *@!@# peanut butter!

And that should be my mantra as well :o

Cardio intervals done, lifting at lunch.


01-10-2008, 12:09 PM
What's wrong with PB?

01-10-2008, 12:15 PM
PB is delicious but it is a binge food for some of us. Me included. I haven't touched the PB in a while but that is because I've been too busy with other things.

01-10-2008, 12:42 PM
What do you consider a binge? LOL...I always feel guilty over PB because I know that my 2tbsp are HEAPING tbsp! And yeah, I know calories, shmalories....

01-10-2008, 01:04 PM
PB, yum, yum. But it's something I can stop with the measured amount, so I do have it a couple times a week.

I'm frantic this week, and am thankful for a few sane moments at the gym. I can churn everything that's going on around in my head while my short legs make that elliptical move. :lol:

Tonight I'm also doing the Stage 1 "B" workout from NRLW. Again, just 5 compound exercises, but if it's like the "A" workout I did on Tuesday, I'll be sore again tomorrow (in different places, hopefully). I've recovered pretty much from Tues, just a little lingering soreness in my triceps.

We had a new sports center open in our area this week. It has 5 basketball courts, a rubberized walking track (1/12 mile), and I saw on the news, some traditional gym stuff. They showed some treadmills, and Nautilus equipment, so I may have to take a trip over there and see what else they have. We had all been under the assumption that it was just the courts, etc., so no one I know has seen it as a viable alternative to the 2 gyms we have. (The one I use has just workout stuff - cardio and weights - plus an aerobics room, spinning bikes and 2 racquetball courts. The other is an "express" gym with cardio and minimal weights.)

01-10-2008, 02:00 PM
What do you consider a binge? LOL...I always feel guilty over PB because I know that my 2tbsp are HEAPING tbsp! And yeah, I know calories, shmalories....

Uhh yeah, I've taken out half a jar in a couple days.

You also add in the transport food (apples, bread, etc) and yeah.

01-10-2008, 02:12 PM
Well, have you seen how small tbsp of PB really is???? LOL. Not going the minimalist root, ever!

01-10-2008, 02:36 PM
I never got a handle on my PB consumption until I started weighing my portion. One tablespoon is 16 grams and it's much harder to cheat with a scale than when I was trying to use a measuring spoon (and heaping it up and licking everything in sight :o ).

The funny thing is ... I always try to estimate the 16 grams as I'm putting it on the plate -- and I'm always over and have to take some away. Portion control will never come naturally to me!!

01-10-2008, 02:44 PM
You mean, the PB is not to overwhelm the small piece of apple? Then what good is it? : )

01-10-2008, 08:39 PM
Uhh yeah, I've taken out half a jar in a couple days.

You also add in the transport food (apples, bread, etc) and yeah.

nelie, that's pretty slow. I'm a much more efficient PB binger.

JerseyGirl, doing HEAVY lifting 5 days/week (this week it will be 6), cardio 5 days per week (intervals and steady state), and even having boatloads of muscle, I can't eat gobs of peanut butter without wearing the proof. My upper calorie limit to MAINTAIN is 1450-1500 calories. There's no room for gobs of peanut butter in there.

Think about it- you are eating almost twice as many calories as I can. There's nothing wrong with two tablespoons of panut butter for you....now.


01-10-2008, 08:49 PM
Mel :)

That was actually based off my experience in October. I was trying to control myself but it didn't work so well. I'm not sure where'd I would've been if I wasn't trying to control myself.

I also need to restrict my calories pretty heavily or else I won't lose. 200 calories is a large chunk of my calories. As much as I love PB, I can't eat it regularly.

01-10-2008, 09:11 PM
I can't justify two tablespoons, but very carefully work in my one T of PB to go with my apple every day. :T It's pretty much the only added fat I eat, besides a little olive oil in my LF salad dressing.

01-10-2008, 10:30 PM
I eat peanut butter fairly frequently (most days) but I have no trouble controlling my portions with it. It's yummy.

I finally got my fbwo in today! Hooray! I feel great. Just what I needed.

Now my plasma can stay where it belongs. :)

01-11-2008, 07:23 AM
JerseyGirl, doing HEAVY lifting 5 days/week (this week it will be 6), cardio 5 days per week (intervals and steady state), and even having boatloads of muscle, I can't eat gobs of peanut butter without wearing the proof. My upper calorie limit to MAINTAIN is 1450-1500 calories. There's no room for gobs of peanut butter in there.

Think about it- you are eating almost twice as many calories as I can. There's nothing wrong with two tablespoons of panut butter for you....now.


Mel, the way the staff has me eating is so I never have to only eat 1500 calories to maintain....They expect at goal I'll be able to eat as an active woman should 1800-2000 calories.

01-11-2008, 08:22 AM
I suspect you are a lot younger than I am, and taller. Good luck :)


01-11-2008, 08:29 AM

I'm back ! Started working again this week, and started exercising again. I did my 5 hours worht this week, and i'm concentrating on sticking to 5 small meals per day. Wow, is this hard or what after the holiday season!

You have me all inspired by the posts about the NRWL book, so i've oredered a copy at Amazon. I can't wait to get my hands on it..I'm absolutely in the target audience. I have 33% BF, and 15 - 20 pounds to loose, so if the NRWL can get me there I'm all in favour of it!

Have a great weekend all,

01-11-2008, 09:53 AM
OK stupid question and I know I saw it here before but with is NRWL?

01-11-2008, 10:37 AM
I suspect you are a lot younger than I am, and taller. Good luck :)


Me? 38 5'6"

01-11-2008, 10:40 AM
Didn't go to the gym this morning. If I don't workout at home tonight, that means I will have only worked out 5 out of 7 days this week. My trainer would be okay with that, but it bothers me.

Currently, my schedule is:
Monday, boot camp 1hr
Tuesday, training 1hr
Wednesday, cardio 1hr or 40 minutes cardio, 20 minutes core
Thursday, training 1hr
Friday, cardio 1 hr or 40 minutes cardio, 20 minutes core
Saturday, training 1hr, cardio 40 minutes, yoga 1hr 15minutes
Sunday, hard core abs 30minutes, cardio 1 hr

I guess 1-2 days off isn't bad, but I always worry it will mean I didn't work out hard enough.

01-11-2008, 10:45 AM
OK stupid question and I know I saw it here before but with is NRWL?

Nelie, it's the New Rules of Lifting for Women (http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1200062670&sr=8-1). :)

01-11-2008, 11:11 AM

Thanks. Awesome cover pic!

01-11-2008, 11:25 AM
Little too built for my tastes. Not what I'm going for at all.

01-11-2008, 12:06 PM
Hmm it actually doesn't look all that built to me. If you are flexing with weights and have a decent body fat, I would think that is how it should look? Dunno though.

I'd much prefer that to the flab I do have although I have started to get quite a bit of definition in my upper body.

01-11-2008, 12:12 PM
She's got what I call man shoulders. Just above the biceps. That's too much for me. There's a few women at my gym like that.

I'd prefer it to flab sure, but not to something more soft and feminine. I don't mind athletic and defined, just want feminine. However, we'll see when I get there. I may end up more like this because of my natural tendency to being muscular.

Yesterday during training I was almost embarrassed by how strong I am....

01-11-2008, 12:22 PM
Never be embarrassed by how strong you are!

I had men come up to me in the gym telling me how jealous they were about how much weight I could do. The leg presses and back exercises are usually what I got the most comments on. Especially when I was doing over 600 lbs for the leg press :)

01-11-2008, 10:38 PM
Hey all, still here, just lying low and enjoying the threads. :dizzy:

01-12-2008, 07:57 AM
On the cover model on NRLW: my immediate reaction was, "OK, but needs better definition, especially in the delts."

My second reaction was, "I wonder if they'd be interested in paying a nearly 40-year old to model for them." (I'd do a back shot, for sure!)

Oh wait, this isn't the vanity thread, is it. :)

At any rate, I'm just glad they used an athletic model instead of one of those butt-floss wearing, pink dumbbell sporting, I-just-wanna-tone types.

Judgmental? Me? Never ... :D


01-12-2008, 08:04 AM
Oh c'mon Kim, don't hold back. :rofl:

I thought it was a mainstream kind of photo, deliberately picked so as not to scare off the "don't want to lift weights because I'll bulk up" crowd. Undoubtedly the editors agonized over selecting a cover shot that wouldn't look masculine in any way because they know the biggest hurdle to overcome with women and weightlifting is the fear that OMG, I'll look like a man!

Go ahead and post your back and I'll post my 53-year old one, so there! :lol:

01-12-2008, 09:35 AM
Remember this photo of Madonna?


That is a pretty amazing back shot.

I thought the NRLW photo was pretty feminine myself. I wouldn't mistake that for a man any day :)

01-12-2008, 09:36 AM
:rofl: Kim, my reaction was exactly the same! OK if this is the result, I don't want this program. Not much definition, and then the vanity reaction: my shoulders bis and back are better :rofl: Why do we always compare ourselves immediately?

And I'll enter my back, too. After I get the December fat layer off!

Off to do legs and train 2 clients, then cook, cook, cook!


01-12-2008, 10:05 AM
I guess it depends where you are in your progress. I love that pic and thought it was a good (not too intimidating) shot.

For all of you who are "better" than that...post your pics and be proud. I'd love to be inspired by someone I "know" than a stranger on a book cover.

Kim - I would have lauged if he would have put in one of the "I just wanna tone" girls, since he mocks them relentlessly in his book! ;)

I didn't have the best workout week but not bad while I was trying to recover from my sore leg and sore butt!! Food was okay, one not so good meal but I'm still focused and hoping for a great January.


01-12-2008, 12:09 PM
The model has a friendly, approachable sort of back. Not too intimidating and not too muscular. It doesn't bother me much--if they chose a super-buff woman it would scare everyone away. I have those folds of skin at my shoulders too. Is that just a bf% issue?

Also, I was watching WNTW last night and I noticed that Stacey's arms are getting really nice (by my standards). They have pretty good definition even when they're just hanging there. Do you think she weight trains? My arms lack that definition unless I'm in action. <grumble, grumble>

I was planning to go to the gym for my fbwo (ala NRLW) today but my butt is still sore from Thursday's deadlifts. It didn't enjoy doing sets of 15 much. I might just do some cardio instead and save the weights for tomorrow. Or maybe I'll woman-up and do the weights anyway. Decisions, decisions.

01-12-2008, 12:21 PM
Baff, I think Stacey's arms are a combination of weight training and low BF. We need both for definition. Without weights, she'd have skinny pipestem arms like the Victoria's Secret models. I think curvy arms are so attractive on women!

01-12-2008, 12:31 PM
I think curvy arms are so attractive on women!

I agree. Those skinny model-arms scare me a little. They look as though you could break them in two without even trying. <shudders>

My arms are definitely much smaller than they used to be, but I carry a remarkable quantity of fat on them. It's a strange place to carry fat, when you think about it. What is the evolutionary purpose of arm fat?!?! Mine look super-jacked when I do military presses though. It's my favorite time at the gym. :)

01-13-2008, 08:00 AM
Baff -- WNTW?

Can anyone tell me how to take a back shot without a timer, a full-length mirror, or an accommodating spouse/friend? More yoga? :)


01-13-2008, 08:08 AM
WNTW = What Not To Wear on TLC. ;)

Can't help with the back shot idea -- I had the accommodating spouse.

01-13-2008, 03:14 PM
Can't help on the back shot either- I have a tripod and a timer. Accommodating spouse would laugh too hard...guess that disqualifies him from the accommodating category.

Fun leg workout yesterday, loosely based on a NRLW workout. Ended with a series of front planks and side planks using a stability ball that looked very impressive. My leg partner used to do a lot of yoga and had a much easier time with the side plank. After about 30 seconds, I was shaking and toppling over but she could hold it for a lot longer. :dizzy:

So far today I've made a huge pot of lentil beef soup, a giant pumpkin-oats-egg white pancake that I cut into 8 servings and froze, and am skinning chicken and helping dh remove old ceiling ties in the basement. About a year and a hlaf ago we decided to remodel it and bought the new ceiling tiles and lighting- then didn't ever start. Also picked wall colors yesterday and am contemplating how UNFUN it will be to do this. :p


01-13-2008, 04:54 PM

I'm back from the weekend and the board is knee-deep in cooking and back pictures... I feel like I'm missing out here! Where are the pictures though ??? I sure wish I would look as great as the model on the NRWL book. With my BF there will be no pictures of my back on display any time soon.

I had a great weekend, visiting my sister, then came back to my house & found my friend in the laundry room...her washer AND dryer broke down last week, and with a DH and 3 children I told her she could do to do her laundry at my place when I was away. My laundry room has been running non-stop this weekend!

Food & exercise wise the weekend was no good, but I enjoyed myself ( & my friend invited us over for dinner so I did not have to cook !) Tomorrow is another day.

Have a great week all,

01-13-2008, 07:54 PM
Hard Core Abs today. Love it (and love that it's only 30 minutes!). Followed with an hour of cardio.

Lesson of the Day--do not do rowing after abs class! ARGH!

But I was complimented by the instructor--she's so much fun and well, she may not know but I needed to be complimented. I do struggle I feel, but it's like I'm the only one who sees that, except that I'm sweating like there's no tomorrow. Anyway, because inside myself I'm struggling, it's nice to hear an unsolicited compliment. It encourages you more than someone may realize. She said I did great and that it was a harder class (for her benefit since she needed to do her abs).

Snow is coming here which means no Boot Camp tomorrow (BOOOO!!!!) and working from home (YEAH!).

Still holding at 289 (all last week). Hoping this week brings a big drop, like another 4lbs. If it does, 285 will be nice to see. Think last week I relied too much on protien bars. Gotta keep it cleaner....

01-13-2008, 10:56 PM
I'm loving the NRLW workouts - I can do them and yet I'm nicely sore! I had to do something else for abs the other day though - all the balls in the gym were tied up in a class :shrug: Other than that, it's all good. Back at it tomorrow. And I loved putting on my not-that-long-ago-tight-waisted pants and tucking in TWO shirts. :D

It's currently -12F at our house! Brrrr. It was a gorgeous sunny day though, so I took some photos. Love the snow/frost on the trees. Don't you miss it, Kim?? :lol:

http://i61.photobucket.com/albums/h59/pkilmain/th_100_2364.jpg (http://i61.photobucket.com/albums/h59/pkilmain/100_2364.jpg)

http://i61.photobucket.com/albums/h59/pkilmain/th_100_2363.jpg (http://i61.photobucket.com/albums/h59/pkilmain/100_2363.jpg)

http://i61.photobucket.com/albums/h59/pkilmain/th_100_2362.jpg (http://i61.photobucket.com/albums/h59/pkilmain/100_2362.jpg)

http://i61.photobucket.com/albums/h59/pkilmain/th_100_2361.jpg (http://i61.photobucket.com/albums/h59/pkilmain/100_2361.jpg)

01-14-2008, 08:32 AM
Pat- the snow pictures are beautiful, but the temperature is not!

Everything went wrong this morning and I only got in 27 minutes of cardio :( Will have to do another session after work.

Gotta run! (to work, not cardio :rofl:)


01-14-2008, 11:10 AM
Ok all of you talking about the NRLW book are making me mad! I guess I need to buy it.

Although I am still stuck on kettlebells. I was majorly slacking last week and didn't do any workouts, other than walking and a hike. I hadn't done a kettlebell workout since before my trip so that makes it around 3 weeks. I did a workout last night and it killed me. A workout that I thought was easy before my trip kicked my butt. I'm limping around today too.

01-14-2008, 12:21 PM
Aaarrgh!!! I ordered NRLW together with another book and did not pay attention...they are only shipping it feb 4th!!!

I want it NOW, I also want to lift like my role models!

01-14-2008, 12:33 PM
Pat -- Wow, that does bring back memories. Memories of frozen breath and eyelashes that stick together and dainty little snot-sicles dangling from red noses...

But, I envy you the snow. So far we're having one of those winters where the temps hover just above freezing during the day, so it rains instead of snows. Then, when the roads are nice and wet, it freezes. Wheeeee!

A funny thing happened on my walk to the gym this morning: I rounded the corner of my house, and was surprised by 11 -- "count zem eleven: a-vun, a-two, a-tree..." -- deer. They weren't particularly surprised by me. "Do-di-doh doh, just eating YOUR SHRUBS, do-di-doh doh... Say, could you plant some more of those crabapple trees next spring? They sure are tasty."


01-14-2008, 01:36 PM
No snow, bummer, but stayed home for another reason and missed Boot Camp. COuld have used it as a stress preventer. ANyway, weird question, dare I post it...my cycle has changed and I'm wondering if it's a) my age, b) exercise or c) syncing up at work and the gym with other women. I used to have 28 days between cycles, it's now 21. Course, scares me as I'm heading toward that perimenopause period and I still want to have children. Worried that the answer is a....

01-14-2008, 02:25 PM
JG, weight loss affects menstruation for a lot of women. The explanation from my doctor was that estrogen is stored in fat, especially abdominal fat, and a large weight loss causes a big estrogen dump into your system. That can play havoc with your normal monthly cycle.

I stopped having periods entirely for the first three months of diet and exercise, then had three in a row that were about two weeks apart, then had a few more erratic periods over the next six months, then stopped entirely. There I was, in menopause at age 47! My gynecologist attributed it to my large weight loss and the estrogen dump effect.

You might want to check it out with your doctor. I think they can check your hormone levels to determine if you're starting perimenopause or not. You're pretty young, so hopefully it's just the weight loss. :crossed:

01-14-2008, 05:33 PM
My doc had said perimenopause for me would be 42 (given that my mom went into menopause by 52), but I wouldn't want this to signal the end of my fertility. : (

Anyway, if it is due to estrogen release, that I can understand--especially as my skin too has been hard to deal with--teenage breakouts at this age! ONly since I started at the gym!

01-14-2008, 05:37 PM

This is my first post on this site. Wanted to congratulate you on your wonderful success. I just started weight training at a gym about 3 weeks ago and can already feel that difference. Have been trying to lose weight all my life and I think this exercise thing might do the trick. I am also from Pittsburgh. Just wanted to say thank you for posting your story and pictures. What a great inspiration you are. I know how proud you must be and how great you must feel. Hopefully, I will be feeling the same way soon. Thanks again.

01-14-2008, 07:26 PM
Hi there, fellow Pittsburgher, and :welcome3: ! Exercise is what did the trick for me too, after a lifetime of dieting but thinking that I hated to exercise. Then I fell in love with weightlifting. :lol: Good for you for joining a gym! That's the hardest part and it only gets better from here on out. :)

I'm in the South Hills -- where are you?

01-14-2008, 07:35 PM
Phew...what a crazy few days I've had. You know when you have all these great exercise plans but legitimate things keep getting in the way? Sunday morning I woke up to no heat and had to wait for someone to check my furnace. My DH was out of town so it was all me. As it turns out, he couldn't fix it right away so I was freezing in the house and in no mood to do any exercise (even though it probably would have helped warm me up)!

Today I had to leave work early to be home for the guy to come back (and yes, my house is warm again...yay!) so I couldn't go to the gym at lunch. I've been trying to get in my first NRFL workout for a week now. I've been to the gym but not to do the workout. For sure this week but it depends on whether or not I feel like I need my yoga tomorrow. I had planned on doing the NRFL workout on Mondays and Fridays with other workouts in between. Do I wait for Friday now? Hmmm...that's a rhetorical question, I'm just thinking out loud.

Happy Monday everyone!


01-14-2008, 08:43 PM
Welcome labseb :wel3fc: Glad you found us and found the gym :) For those of us in this corner of 3FC, it's a huge part of our lives and successes.

Elisa- I still remember the day in January when our ancient furnace died when we were living on Elerslie Avenue just off Yonge Street. I's quite a posh area now with all the tear downs, but we had a tiny bungalow with a 60 year old furnace. Luckily, dh had a very good friend living in Richmond Hill who ran a HVAC company- he didn't mind being alled at 6am as long as there was hot coffee.

Kim- I no longer think deer are cute...graceful, occasionally beautiful when they are in SOMEONE ELSE'S yard, but never cute! We have 6 living in the ravine behind out house, including a huge buck with a full rack. They often have friends over for dinner, usually when the hostas and lilies are blooming. I've never had to trim the yews because they strip them every winter. Varmints is the right word! I'd love to have a vegie garden again, but it would be like senior hour at Old Country Buffet. I've come home from work and found them standing in my driveway- they don't even budge until I rev the engine. They appear to think (do deer think?) that the horn is a dinner bell.

JG- I had the same exact experience with my periods as Meg. But it started to get weird when I was about 41-42. Much shorter, heavier (and painful) cycles. They pretty much disappeared after losing 60 pounds.

Rabbit- what did you mistakenly order with it?

nelie- just by the nature of how kettlebells are used, you are practically always doing a great, functional full body workout. There's nothing wrong with that and is pretty much the basis of the NRLW workouts. Honestly, there is not a whole lot in there that you don't know or aren't doing when you are on plan :)

Did chest today at the gym. Lots of pushup variations. My rear delts really hurt when I was done...or rather when I stopped because they hurt :p Gee, I stopped when it hurt! What a novel idea :lol:

Hoping for a fully functioning alarm clock tomorrow!


01-14-2008, 08:58 PM
Mine went from a 6-7 week cycle down to my first 28 days like clockwork in my life! Can't say that I really liked that either, grrrr! But I knew I was healthier. I needed fertility assistance (minor) bc I did not seem to ovulate due to my higher estrogen levels, that when my estrogen did peak in my cycle, it wasn't really a difference. So I took my 28 day regimen to mean I had dropped enough fat to actually be "normal" for the first time in my life in that regard, even since my early 20's when I was of normal size and still weird. I wouldn't worry about peri or problems, it's unlikely at 38, plus technology is so great now, just look at all the 40 plus moms showing up in hollywood these days. The J-Lo's and Kidman's are actually outnumbering the Jamie Lynn's! ;)

01-14-2008, 09:43 PM
Mel - I forget sometimes that you used to live in my lovely city! Yonge and Ellerslie - I know that area well. I grew up at Yonge and Steeles and we used to go to The Fire Pit near you - do you remember that place? Great hamburgers! I know exactly the kind of bungalows you're talking about. Now we live in "the beaches" area and our house is about 85 years old but the furnace is only about 10. The service guy said it was an expensive unit with lots of bells and whistles so lots of things to break. Anyway, I wish I "knew people" when it's an odd hour and the house is cold and you're alone!! Thankfully, I did okay and I'm toasty warm too!


01-15-2008, 01:49 AM
What's up with furnaces??? We have two, well actually they're very modern space heaters (natural gas), one on each floor. The downstairs one - where I am now - has taken to turning itself to the "standby" setting every few days! Grrr. The house won't freeze up, but it'll go down to about 45F, which while it feels warm outdoors in April, is waaay too cold for a house in the winter. The "guy" is coming tomorrow to look at it. DH took off the cover and blew out all the dust and feathers, and when it's working it's putting out lots more heat (I love it!), but that didn't solve the switching off part.

The senior centers here have started a "Strong Women" exercise program based on Miriam Nelson's books. Several of my "older" retired friends (late 60's, early 70's) are going, and complaining to me me how sore they're getting. I just grin and tell them "you go girl!" :lol: I'm so happy to see them getting some exercise and for them to be doing some WL. Ours, you may recall, is a generation that never emphasized exercise or sports for women...