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Old 04-02-2014, 12:59 PM   #1
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Join Date: Jul 2012
Location: Arizona
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Stats: 318.5/191/140 5'4" 47 yrs
WOE: Atkins 1/27/12 - 54.5 lbs: JUDDD 9/4/12 - 73 lbs
April Exercise Check-In

4/1 - 50 minutes hula hoop
4/2 - 30 minutes hula hoop + 15 minutes SuperSlow and bodyweight exercises
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Old 04-02-2014, 08:42 PM   #2
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Location: Sacramento, CA
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Stats: 273.7/204.8/147 or size 8/10
WOE: IF/IE
Start Date: 5/26/12; JUDDD 7/11/12
4/2 - NRWT (New Rules of Weight Training for Women) Phase 1 workout B (30 mins)
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Old 04-03-2014, 05:36 AM   #3
Way too much time on my hands!
 
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Stats: 277.6/150/150 (per Dr., stop losing!)
WOE: Whatever plan keeps me around 150 lbs!
4/2 Moved a bunch of furniture and vacuumed in places I rarely do.

Christina, please let me know how you like NROLFW, and if it's easy enough to do in the gym without a trainer, if you use a gym. I still need to finish the book!
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Old 04-03-2014, 05:58 AM   #4
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WOE: HDE, Potatoes as needed
Start Date: May 2014
4/1 60min of low intensity (120-124 bpm) on elliptical before eating breakfast, ballet class in PM
4/2 rest day
4/3 60min of low intensity (120-124 bpm) on elliptical before eating breakfast, yoga class in PM
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Old 04-03-2014, 06:13 AM   #5
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Join Date: Apr 2014
Location: Seoul, Korea
Posts: 26
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Stats: 172/147/115
WOE: JUDDD
Start Date: 3/31/2014
4/1 no workout
4/2 upper body weights + 30min walk
4/3 lower body weights

tried to do some cardio after my strength training workout today, but my legs were too fatigued to do anything..
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Old 04-03-2014, 10:43 AM   #6
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Stats: 273.7/204.8/147 or size 8/10
WOE: IF/IE
Start Date: 5/26/12; JUDDD 7/11/12
Quote:
Originally Posted by KeirasMom View Post
4/2 Moved a bunch of furniture and vacuumed in places I rarely do.

Christina, please let me know how you like NROLFW, and if it's easy enough to do in the gym without a trainer, if you use a gym. I still need to finish the book!
Oops! I got the title wrong ... It is NROLFW!
I am figuring out how to do it in the gym without a trainer. There's a little trial and error involved, but you can experiment with low/no weights first and then add weight when you feel confident. Most of them are pretty basic! There's pictures and instructions, and so far so good. I've done both the A and B workouts. There's only one exercise that I really felt silly about ... I fell off the big Swiss ball a couple times before I figured it out. Now that I've done each work out once through in the first level, I feel like I've got it. I got some weight gloves and I really appreciate them!

Last edited by calichris; 04-03-2014 at 10:45 AM..
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Old 04-03-2014, 11:36 AM   #7
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Stats: 155/124.2/122-125
WOE: Chronic Experimenter
4/1 - 2 hr 40 minutes walking
4/2 - 2 hr 15 minutes walking
4/3 - 45 minutes walking

Last edited by CarolinaCoast; 04-03-2014 at 11:38 AM..
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Old 04-03-2014, 12:30 PM   #8
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Stats: 277.6/150/150 (per Dr., stop losing!)
WOE: Whatever plan keeps me around 150 lbs!
Quote:
Originally Posted by calichris View Post
Oops! I got the title wrong ... It is NROLFW!
I am figuring out how to do it in the gym without a trainer. There's a little trial and error involved, but you can experiment with low/no weights first and then add weight when you feel confident. Most of them are pretty basic! There's pictures and instructions, and so far so good. I've done both the A and B workouts. There's only one exercise that I really felt silly about ... I fell off the big Swiss ball a couple times before I figured it out. Now that I've done each work out once through in the first level, I feel like I've got it. I got some weight gloves and I really appreciate them!
I didn't even notice. Maybe you're using a different book! It sounds like it's laid out the same or similarly though.
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Old 04-03-2014, 12:58 PM   #9
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Join Date: Jul 2012
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Stats: 318.5/191/140 5'4" 47 yrs
WOE: Atkins 1/27/12 - 54.5 lbs: JUDDD 9/4/12 - 73 lbs
4/1 - 50 minutes hula hoop
4/2 - 30 minutes hula hoop + 15 minutes SuperSlow and bodyweight exercises
4/3 - 30 minutes hula hoop

I have major DOMS in my upper body today, and I really did push hard yesterday on the upper body stuff. Feels good 'cause I know I really did something.

My NROLFW didn't come yesterday. I ordered it for free pickup at my Walmart and it won't be there until the 8th! I really wanted to get started on this, but I'll just have to push myself with my bodyweight and resistance band exercises until then. I'm not going to go to the community center and meet with the personal trainer until I have the book. I'm going to try and setup a session with her where she'll help me figure out what weights I should start with for each move, per the book, and help me orient to all the equipment. I hope she'll be open to bypassing the typical first session of nutrition assessment, etc. I don't feel like I have any real need for that. Just show me how to lift!
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Ordinary things, done consistently, produce extraordinary results. ~ Keith Cunningham

My Journal: LoCarbGal's Balancing Act ~ Losing Fat, Building Muscle, & Living Life!
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Old 04-03-2014, 11:41 PM   #10
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Join Date: Jul 2010
Location: Sacramento, CA
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Stats: 273.7/204.8/147 or size 8/10
WOE: IF/IE
Start Date: 5/26/12; JUDDD 7/11/12
Quote:
Originally Posted by KeirasMom View Post
I didn't even notice. Maybe you're using a different book! It sounds like it's laid out the same or similarly though.
Same book, bad title memory

Carol, sorry the book didn't come yet. Sounds like you're working hard anyway though! I feel like I am always going around with something a little sore these days, but not too bad (except after the tabata boot camp! Ouch!) & it makes me feel like I did something too.

Last edited by calichris; 04-03-2014 at 11:47 PM..
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Old 04-04-2014, 10:06 AM   #11
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Join Date: Jul 2010
Location: Sacramento, CA
Posts: 3,945
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Stats: 273.7/204.8/147 or size 8/10
WOE: IF/IE
Start Date: 5/26/12; JUDDD 7/11/12
4/2 - NROLFW (New Rules of Liftin for Women) Phase 1, workout B (30 mins)
4/3 - 2 hours of slow stop and go walking while taking students on a college tour
4/4 - NROWFW Phase 1, workout A (30 minutes)
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Old 04-04-2014, 04:20 PM   #12
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I still have post surgery restrictions but need accountability for the simple exercises I'm supposed to do twice daily.

4/4, once
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Old 04-04-2014, 05:16 PM   #13
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Join Date: Jun 2013
Location: Coastal NC
Posts: 1,826
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Stats: 155/124.2/122-125
WOE: Chronic Experimenter
4/1 - 2 hr 40 minutes walking
4/2 - 2 hr 15 minutes walking
4/3 - 45 minutes walking
4/4 - 1 hr walking
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Old 04-04-2014, 08:53 PM   #14
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Join Date: Apr 2014
Location: Seoul, Korea
Posts: 26
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Stats: 172/147/115
WOE: JUDDD
Start Date: 3/31/2014
4/1 no workout
4/2 upper body weights + 30min walk
4/3 lower body weights
4/4 upper body weights + 40min elliptical

I'm getting bored of my strength routine, so I'll be switching over to NROLFW starting next week :0)
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Old 04-04-2014, 10:41 PM   #15
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Join Date: Jul 2012
Location: Arizona
Posts: 9,606
Gallery: LoCarbGal
Stats: 318.5/191/140 5'4" 47 yrs
WOE: Atkins 1/27/12 - 54.5 lbs: JUDDD 9/4/12 - 73 lbs
4/1 - 50 minutes hula hoop
4/2 - 30 minutes hula hoop + 15 minutes SuperSlow and bodyweight exercises
4/3 - 30 minutes hula hoop
4/4 - 15 minutes lower body resistance bands
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Old 04-05-2014, 06:03 AM   #16
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Join Date: Apr 2013
Location: Fredericksburg, VA
Posts: 877
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Stats: 350.1/206.4/190(10%BF) 6' 44
WOE: Leangains/Carb Backloading
Start Date: 7/14/2011
20,014 in 2014 Push-up Challenge - Total 2332 11.65% Complete

4/1 - 60 minutes of weight lifting and 3.3mile walk, 938 calories
4/3 - 55 minutes of weight lifting, 515 calories
4/4 - 60 minutes of weight lifting, 562 calories

* Calories are estimates based off previous measurements using heart rate monitor.
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Old 04-05-2014, 01:51 PM   #17
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Stats: 199/120.0/126.8 5'2" 38yrs Size 20/4P
WOE: JUDDD/ 5:2 to maintain
Start Date: 2/21/12- Low carb (199lbs) 3/28/12 JUDDD (189lbs)
4/5- 1 hour walk- 2.25 miles.
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Old 04-07-2014, 05:21 AM   #18
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Stats: 199/120.0/126.8 5'2" 38yrs Size 20/4P
WOE: JUDDD/ 5:2 to maintain
Start Date: 2/21/12- Low carb (199lbs) 3/28/12 JUDDD (189lbs)
4/5- 1 hour walk- 2.25 miles.
4/6- Walked to gym. HIIT on treadmill for 33 minutes- 2.1 miles. Abs and arms. Walked home.
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Old 04-07-2014, 07:59 AM   #19
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Join Date: Mar 2013
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Stats: no scale unless doing PHD
WOE: HDE, Potatoes as needed
Start Date: May 2014
4/1 60min of low intensity (120-124 bpm) on elliptical before eating breakfast, ballet class in PM
4/2 rest day
4/3 60min of low intensity (120-124 bpm) on elliptical before eating breakfast
4/4 intervals on elliptical 30min
4/5 intervals on elliptical 30-45min
4/6 eccentric exercises a la J. Bailor
4/7 so sore! probably 60 min of low intensity elliptical later
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Old 04-07-2014, 10:33 AM   #20
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Join Date: Jul 2012
Location: Arizona
Posts: 9,606
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Stats: 318.5/191/140 5'4" 47 yrs
WOE: Atkins 1/27/12 - 54.5 lbs: JUDDD 9/4/12 - 73 lbs
4/1 - 50 minutes hula hoop
4/2 - 30 minutes hula hoop + 15 minutes SuperSlow and bodyweight exercises
4/3 - 30 minutes hula hoop
4/4 - 15 minutes lower body resistance bands
4/5 - Rest Day
4/6 - 20 minutes SuperSlow upper body weights
4/7 - 60 minutes hula hoop
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Old 04-07-2014, 12:51 PM   #21
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Join Date: Jun 2013
Location: Coastal NC
Posts: 1,826
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Stats: 155/124.2/122-125
WOE: Chronic Experimenter
04/01 - 2 hr 40 minutes walking
04/02 - 2 hr 15 minutes walking
04/03 - 45 minutes walking
04/04 - 1 hr walking
04/07 - 2 hr walking
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Old 04-07-2014, 05:47 PM   #22
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Join Date: Mar 2012
Location: New York
Posts: 7,734
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Stats: 199/120.0/126.8 5'2" 38yrs Size 20/4P
WOE: JUDDD/ 5:2 to maintain
Start Date: 2/21/12- Low carb (199lbs) 3/28/12 JUDDD (189lbs)
4/5- 1 hour walk- 2.25 miles.
4/6- Walked to gym. HIIT on treadmill for 33 minutes- 2.1 miles. Abs and arms. Walked home.
4/7- Gym- treadmill HIIT for 36 minutes 2.4 miles. Arms and abs.
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Old 04-07-2014, 08:10 PM   #23
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Join Date: Jul 2010
Location: Sacramento, CA
Posts: 3,945
Gallery: calichris
Stats: 273.7/204.8/147 or size 8/10
WOE: IF/IE
Start Date: 5/26/12; JUDDD 7/11/12
4/2 - NROLFW (New Rules of Lifting for Women) Phase 1, workout B (30 mins)
4/3 - 2 hours of slow stop and go walking while taking students on a college tour
4/4 - NROLFW Phase 1, workout A (30 minutes)
4/5 - lots of walking and a little biking (untimed)
4/6 - walking (untimed)
4/7 - NROLFW: Phase 1, workout B (30 minutes)
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Old 04-08-2014, 12:02 AM   #24
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Join Date: Apr 2014
Location: Seoul, Korea
Posts: 26
Gallery: delyn
Stats: 172/147/115
WOE: JUDDD
Start Date: 3/31/2014
4/1 no workout
4/2 upper body weights + 30min walk
4/3 lower body weights
4/4 upper body weights + 40min elliptical
4/5 no workout
4/6 no workout
4/7 no workout
4/8 NROLFW Stage 1A + W1D1 C210K training (30min)
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Old 04-08-2014, 01:07 PM   #25
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Join Date: Mar 2013
Posts: 662
Gallery: Green
Stats: no scale unless doing PHD
WOE: HDE, Potatoes as needed
Start Date: May 2014
4/1 60min of low intensity (120-124 bpm) on elliptical before eating breakfast, ballet class in PM
4/2 rest day
4/3 60min of low intensity (120-124 bpm) on elliptical before eating breakfast
4/4 intervals on elliptical 30min
4/5 intervals on elliptical 30-45min
4/6 eccentric exercises a la J. Bailor
4/7 60 min of low intensity elliptical
4/8 yoga class
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Old 04-08-2014, 04:15 PM   #26
Big Yapper!!!!
 
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Join Date: Mar 2012
Location: New York
Posts: 7,734
Gallery: Carly
Stats: 199/120.0/126.8 5'2" 38yrs Size 20/4P
WOE: JUDDD/ 5:2 to maintain
Start Date: 2/21/12- Low carb (199lbs) 3/28/12 JUDDD (189lbs)
4/5- 1 hour walk- 2.25 miles.
4/6- Walked to gym. HIIT on treadmill for 33 minutes- 2.1 miles. Abs and arms. Walked home.
4/7- Gym- treadmill HIIT for 36 minutes 2.4 miles. Arms and abs.
4/8- 80 minute walk- 2.5 miles.
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Old 04-09-2014, 10:10 AM   #27
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Join Date: Feb 2013
Location: eastern PA
Posts: 835
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Stats: 5'2" 131.7 (4/21/14)
WOE: JUDDD 1810/350
Start Date: 10/15/13
4/6 - ran 30 minutes - 12 minute miles
4/8 - ran 35 minutes - 12 minute miles
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Old 04-09-2014, 11:37 AM   #28
Senior LCF Member
 
Join Date: Mar 2013
Posts: 662
Gallery: Green
Stats: no scale unless doing PHD
WOE: HDE, Potatoes as needed
Start Date: May 2014
4/1 60min of low intensity (120-124 bpm) on elliptical before eating breakfast, ballet class in PM
4/2 rest day
4/3 60min of low intensity (120-124 bpm) on elliptical before eating breakfast
4/4 intervals on elliptical 30min
4/5 intervals on elliptical 30-45min
4/6 eccentric exercises a la J. Bailor
4/7 60 min of low intensity elliptical
4/8 ballet class
4/9 eccentric interval training on elliptical a la J. Bailor.
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Old 04-09-2014, 02:15 PM   #29
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Join Date: Jun 2013
Location: Coastal NC
Posts: 1,826
Gallery: CarolinaCoast
Stats: 155/124.2/122-125
WOE: Chronic Experimenter
04/01 - 2 hr 40 minutes walking
04/02 - 2 hr 15 minutes walking
04/03 - 45 minutes walking
04/04 - 1 hr walking
04/07 - 2 hr walking
04/09 - 1 hr 30 minutes walking
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Old 04-09-2014, 05:09 PM   #30
Senior LCF Member
 
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Join Date: Apr 2013
Location: Fredericksburg, VA
Posts: 877
Gallery: Planelman
Stats: 350.1/206.4/190(10%BF) 6' 44
WOE: Leangains/Carb Backloading
Start Date: 7/14/2011
20,014 in 2014 Push-up Challenge - Total 2332 11.65% Complete

4/1 - 60 minutes of weight lifting and 3.3mile walk, 938 calories
4/3 - 55 minutes of weight lifting, 515 calories
4/4 - 60 minutes of weight lifting, 562 calories
4/5 - 4.5 mile walk
4/9 - 65 minutes of weight lifting, 613 calories

* Calories are estimates based off previous measurements using heart rate monitor.
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