And ... Here we go! Lexagon's Journey!

Lexagon

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Figured since I'm not looking anything over here at the moment, that I would take the time to start up a journal. Lots of progress is being made but the journey is not nearly done! I've come a long way since October. Time to get down to business.


Stats:
Name: Lex (Alix, Lexi - eh whatever)
Sex: Female
Age: 31
SW: 205 (oct 11)
CW: 175 (apr 12)
GW: 160ish - Not set on a #, just seems reasonable

What I'll be doing
Lifting: New Rules of Lifting for Women (NROL4W) & HITT Cardio
Nutrition: Spike84

Supplement Staples:
AI Sports RecoverPro
AI Sports Maniac
AI Sports 3Z
SNS Focus XT
Whey Protein (have quite a few different brands)

For those of you that stick around thanks for following me around on my journey. I've learned a lot in the past few months, finally found something that works for me. Love the feeling I get from throwing around heavy weights. I will probably end up running a few 5K's throughout the year (first scheduled for June). Other than that - question, comments, concerns, sarcasm - everything is welcome! :)
 

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Hey! Great job on the weight loss so far! I haven't heard of NROL4W, but it seems interesting. I'm trying to cut some body fat, so I'll be following - best of luck on your journey, Lex! :)
 
Lexagon

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Monday 4/23 - NROL4W Stage 3 WOA WK1 & Cardio Crank

NROL4W Stage 3 - Workout A - Week 1 (3 sets of 6)

1-Arm DB Snatch - 15lbs
DB Single-leg Roman DL (superset) - 15lbs
Barbell bent-over Row - 35lbs
DB single-arm overhead squat - 5lb/15lb
Plank (superset) - 90 secs
Reverse Woodchop w/ weighted ball (per side) - 8lb

Cardio Crank (1 hr Spin/Core/BW workout)
45 mins HIIT Spin
Core (on stability ball)
Crunches - 50
Obliques - 30 (per side)
Plank - 45 secs (5 times)
Tricep Kickbacks - 10lbs

She also had us lifting very light weights (5-10lbs) while on the bikes. It's a strange workout, but it does the job.

HRM = 885 Cal

Yeah not sure why I decided to do a double workout, but it was pretty fun. You'll notice that I skipped the BW Matrix for this round, but believe me, the trainer made sure that we got all those muscles worked out. Feels like I still did it Muscles are soooore today, but only lower body and my right bicep. Yeah weird I know. Feels good though. Getting back into the gym was definitely good! Now I'm ready to kick some butt (as soon as I can walk again)!
 
John Smeton

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nice work Lexagon. Glad you are keeping AI sports supplements in your arsenal. recoverpro is excellent for helign you lean down and burn body-fat.

one thing you can get away with is less cardio. the heavier a person is they dont have to raise the intensity, so maybe fast walking or jogging comfortab-ish on the intervual.
 
TurningGreen

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Nice LOG so far...I'm in lets see what ya got!!
 
jiggamanbill

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nice work Lexagon. Glad you are keeping AI sports supplements in your arsenal. recoverpro is excellent for helign you lean down and burn body-fat.

one thing you can get away with is less cardio. the heavier a person is they dont have to raise the intensity, so maybe fast walking or jogging comfortab-ish on the intervual.

The Recover Pro will also help you conserve muscle while dieting down
 
Lexagon

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Wed April 23 - Ultimate X

Well this is supposed to be a group class, but they changed instructors and today I was the only one that showed so I basically got my own training session. Rock on! It's a full body workout. Spin and weights.

Spin - 30 mins

Weights:
Standing on Step 360
Standing Skullcrushers - 20lbs
Standing OHP - 20lbs
Pushups - 30
Plank - 60 secs
Side Plank (each side) - 45 secs
Plank - 60 secs
Side Plank (each side) - 45 secs
Barbell Curls - 20 lbs
Lateral Raise - 5lbs
Rear Delts - 5lbs
Front Raise - 5lbs
Squats - 20lbs
Single Leg Squats - 20lbs

Spin - 10 mins

O...M....G! Lex is super sore and now I think every muscle in my body hurts. Serious, legs barely work. Hehe, perfect!
 
TurningGreen

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Wed April 23 - Ultimate X

Well this is supposed to be a group class, but they changed instructors and today I was the only one that showed so I basically got my own training session. Rock on! It's a full body workout. Spin and weights.

Spin - 30 mins

Weights:
Standing on Step 360
Standing Skullcrushers - 20lbs
Standing OHP - 20lbs
Pushups - 30
Plank - 60 secs
Side Plank (each side) - 45 secs
Plank - 60 secs
Side Plank (each side) - 45 secs
Barbell Curls - 20 lbs
Lateral Raise - 5lbs
Rear Delts - 5lbs
Front Raise - 5lbs
Squats - 20lbs
Single Leg Squats - 20lbs

Spin - 10 mins

O...M....G! Lex is super sore and now I think every muscle in my body hurts. Serious, legs barely work. Hehe, perfect!
Awesome training session! Do you count calories and macro-nutrients? Just interested to see what the nutrition is like. Great work though!!
 
Lexagon

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Awesome training session! Do you count calories and macro-nutrients? Just interested to see what the nutrition is like. Great work though!!
Yes I do .. I can post up yesterday and today when I get home :)
 
Lexagon

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Yesterdays Meal Plan:
Breakfast:
1 c egg beaters (1/2 southwest, 1/2 egg whites)
Large Coffee w/ light 1/2&1/2
1 slice sara lee multigrain bread w/ 2tbsp bettern peanut butter

Snack:
4oz Apple slices & 2tbsp Reduced Sodium PB

Lunch:
2 Light String Cheese & 17 turkey pepperoni (should have been lunch, but I had to run out and grabbed what was in my lunch bag)

Snack:
5.5 oz 99% Fat Free ground turkey

Dinner:
5.5oz Sirloin Steak & 1/4 cup quinoa

Pre-Bed:
2 scoop Dymatize Elite Cookies & Cream Casein

Goal: 1609 cal - 161 carb - 36 Fat - 161 protein
Actual: 1570 cal - 104 carb - 49 fat - 180 protein
Water: 12 glasses
 
Lexagon

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Today's Meal Plan

Breakfast:
Large Coffee w/ FF Half & Half
1 slice sara lee multigrain bread w/ 2tbsp bettern peanut butter

Snack:
4oz Apple slices & 2tbsp Reduced Sodium PB

Lunch:
W2BM Rocky Road Protein - 2scoops w/ h2o

Snack:
N/A

Dinner:
8oz Shrimp, Thai Red Curry Sauce, Bell Peppers & Shirataki Noodles

Pre-Bed:
Dymatize Elite Cookies and Cream Casein - 1 scoop

Goal: 1200 cal - 120 carb - 36 fat - 120 protein
Actual: 1277 cal - 94 carb - 35 fat - 144 protein
 
TurningGreen

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Today's Meal Plan

Breakfast:
Large Coffee w/ FF Half & Half
1 slice sara lee multigrain bread w/ 2tbsp bettern peanut butter

Snack:
4oz Apple slices & 2tbsp Reduced Sodium PB

Lunch:
W2BM Rocky Road Protein - 2scoops w/ h2o

Snack:
N/A

Dinner:
8oz Shrimp, Thai Red Curry Sauce, Bell Peppers & Shirataki Noodles

Pre-Bed:
Dymatize Elite Cookies and Cream Casein - 1 scoop

Goal: 1200 cal - 120 carb - 36 fat - 120 protein
Actual: 1277 cal - 94 carb - 35 fat - 144 protein
Nice Job! Your actual calories and macro-nutrients look much better than your Goal ratios...IMO. That is very similar to how I set up my macros on a lift day...only tripled LOL!! keep it up!!
 
Lexagon

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Ooops, knew I forgot to update something this weekend.


Day 3

Friday Apr 27 - NROL4W Stage 3 Workout B Week 1 (3x6 on all)

BB Romanian Deadlift/Bent-over Row: 45, 65, 65
Partial single leg squat (superset): BW, BW, BW (each leg)
Wide grip lat pulldown: 75, 90, 90
Back extension (superset) - machine: 110, 130, 130
YTWL: skipped, no open benches (blah) - Sub'd with pushups 10, 10, 10
Swiss ball crunch: 20, 20, 20
Prone jackknife and Swiss ball side crunch: 15, 15, 15
20 mins Elliptical - level 6 @ 5.0 avg

HRM = 463

Great workout. First of this stage so of course there was a little "break-in" period, but everything felt great. And it was awesome to be back in the gym again! Just trying to get back into a good groove!

Macros:
1453 cal - 84 carb - 44 fat - 168 protein

Little low on the foods, but I didn't pack properly for work either - oops! Oh well. Wasn't bad.
 
Lexagon

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Saturday Apr 28, 2012
Spike Day! :) - 2xbmr or around 2800-3200

Which included, but not limited to - Sausage Egg & Cheese breakfast, donuts, ribs, chips, hot fudge sundae and of course an ice cold Blue Moon :) Always my favorite day of the week :)

Macros:
2931 cal - 267 carbs - 135 fat - 84 protein

Back to the grind tomorrow and ready for all that extra energy.
 
Lexagon

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Day 4 - Sunday Apr 29th 2012 - Outside Run

Ran 3.2 mi in 38 mins ... oh yeah!

So I was wrong about my last 5k, it actually took me 42.12 mins (found my bib - random I know). So I set my nano for a 45 min run and I was done before the timer stopped, awesome! Felt like a great run. Walked for maybe a minute (just because it was hot). Still feeling pretty good although I'm almost positive my face is a little burned. Oh well!

HRM = 603

I know it's probably more beneficial to take it before lifting, but I wanted to see what Juggernaut HP could do for a plain old run as well. Definitely impresssed me. I was able to zone out and not even think about anythnig and just run. Plenty of energy and I'm pretty sure I probably could have gone longer, but it was getting hot.

Macros:
1390 cals - 165 carb - 30 fat - 135 prot

I ended up not eating until around 2p for some reason, not sure why. So essentially I ran fasted. Wasn't horrible. I think it was just left over sodium bloat from the day before. The good news is that I had an awesome run and I was only up 2lbs. That's what I like to see :)
 
sawa3

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Hey you! Nice to see you on here too!

How long have you been running now?
 
Lexagon

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Hey you! Nice to see you on here too!

How long have you been running now?
Outside? Probably 2-3 months. I tend to stick to the elliptical when I'm @ the gym.
About 2 years ago I would run 2-3 days a week outside, but it feels so much more natural now. It's weird since I was lighter then too. Eh oh well.
 
sawa3

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It takes time to get good with running. Eventually you will get a good running motion and it will be easier. Of course as weight comes off you will have an easier time too.
Keep it up. I hated running at first and now I am addicted.
 
Lexagon

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Mon April 30, 2010 - NROL4W Workout A Week 2 (3 x 6)

1-Arm DB Snatch - 17.5lbs
DB Single-leg Roman DL (superset) - 17.5lbs
Barbell bent-over Row - 45lbs
DB single-arm overhead squat - 5lb/17.5lb

BW Matrix: 2:10 mins (1 set)
Squats 24
Walking Lunges 12

Elliptical - 15 mins @ lvl 4

Core: (3 sets)
Crunch (bicycle) - 50
Push-ups - 10
Plank - 60 secs

HRM = 520 cals

Supplements:
Tonight's workout was fueled by Crimson Punch Jugernaut HP!
Intra - AI Sports RecoverPro
PM - AI Sports 3Z

Upp'd weights on everything, felt great. Lots of work, and sweating. Great stuff. And the energy boost got me through the whole workout w/ a little left to spare. Wasn't able to do the entire workout at the gym. Had to come home to do the core portion. But still had plenty of energy.

Macros:
1593 cals - 113 carbs - 52 fat - 169 prot
(3/4 of the carbs were pre-wo, could have used a little more protein)
 
Lexagon

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It takes time to get good with running. Eventually you will get a good running motion and it will be easier. Of course as weight comes off you will have an easier time too.
Keep it up. I hated running at first and now I am addicted.
I love running now, I used to loathe it. I just don't like running on the treadmill, feels awkward to me. Running outside I'm great. And glad for once that I live in a place where it doesn't ever get super cold or snow LOL
 
sawa3

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I don't mind the treadmill so much anymore! It's just fun to run! Keep it up
 
jiggamanbill

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I love running now, I used to loathe it. I just don't like running on the treadmill, feels awkward to me. Running outside I'm great. And glad for once that I live in a place where it doesn't ever get super cold or snow LOL
Im still not a fan of running... I'm flat footed so it gets pretty painful... but I'm a fan now of the stairs... which I never thought I would like
 
Lexagon

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Im still not a fan of running... I'm flat footed so it gets pretty painful... but I'm a fan now of the stairs... which I never thought I would like
Now that's a brutal workout! :) I do that every once in a while when I really want to kill myself. Only need about 15-20 mins of that. LOL
 
Lexagon

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Wed May 1 - Ultimate X

There were 4 of us in class this time, still equally as good though. Focus was more on HIIT Spin than weights. But a burn is a burn!

Spin - 30 mins

Weights:
BW Squats - 15
BB Squats on Step 360 - 25lbs (15-20)
Standing OHP on Step 360 - 25lbs
BB Curls on Step 360 - 25lbs
BB Rows - 25lbs
Single Arm Rows - 25lbs
Plank - 45 secs
Side Plank (each side) - 45sec
Leg Lifts (each leg) - 20
Plank - 45 sec
Side Plank (each side) - 45 secs
Hip Thrusters - 20
Glutes (no clue what to call it) - 20 x 3

Spin - 15 mins

HRM = 589 (75mins)

Supplements:
Tonight's workout was fueled by Crimson Punch Jugernaut HP!
Intra - Forgot it Just plain jane h2o today - 32oz
PM - AI Sports 3Z

Great energy and focus during this workout. Tried to push myself as hard as I could.

Noticing some definite changes in my fitness level. My heart rate doesn't spike nearly as much as it used to and it comes back down a lot quicker also. Think I finally got my breathing figured out too. It's also taking more effort to get the cal burn that I used to. Not saying I'm in prime shape, just things I'm noticing. Heading in the right direction at least. Slowly but surely I'm getting there.
 
Lexagon

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AaronJP1

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Hello there.

:wave2:
 
Celorza

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Awesome! Keep going! Congratulations on the improvement on cardio! it took me nearly 3 months of running and stairmaster to finally be able to master breathing and making my heart less vulnerable to giving up due to stress haha!! You are getting there :p its a battle that takes years! and u are winning! Keep up the good work and log!
 
John Smeton

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Keep it up Alix, first time I have heard this name before
 
Lexagon

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Keep it up Alix, first time I have heard this name before
Thank you! Long story short it's the feminine version of Alex in many places. My parents are odd. But it's kinda cool.


**UPDATE**
Gym has been a no go all week. Found out Monday the throbbing in my tooth is going to require a root canal - soooo I've been on antibiotics all week and am having it done Sat AM. When they are also going to fix a couple old fillings. Needless to say I feel like hell this week. So I guess it's a forced week off. I'm hoping by Mon I'll be ok enough to at least get a walk in or something. Not looking forward to 2 days of "easy" food though.
 
Celorza

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Thank you! Long story short it's the feminine version of Alex in many places. My parents are odd. But it's kinda cool.


**UPDATE**
Gym has been a no go all week. Found out Monday the throbbing in my tooth is going to require a root canal - soooo I've been on antibiotics all week and am having it done Sat AM. When they are also going to fix a couple old fillings. Needless to say I feel like hell this week. So I guess it's a forced week off. I'm hoping by Mon I'll be ok enough to at least get a walk in or something. Not looking forward to 2 days of "easy" food though.
Keep it up Lex :) , one week of rest will not hurt and well health is a priority , my mom's a Dentist so I kinda know about this :p , just keep nutrition in check and you will be ok!! Don't give up , you'll get back to the gym in no time and reach your goals too!! :)
 
Lexagon

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Woah .. it's been forever since I updated in here. I ended up having to take a few weeks off between my teeth, life, work you name it. Finally started feeling like myself again this weekend. Ran for the first time this AM before work .. felt great! I'm ready to get back to it.

33min @ 2.5mi ... have to work my way up to the full 3.1 mi, but I know that's not too far in the future.
 
Lexagon

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Today's run:

2.3 mi @ 30 mins

Just wasn't feeling that great this AM. Still managed to go out and push as much as I could. Better than nothing.
Out for the weekend again, my last dental appt for a while tomorrow. Thankfully! :)
 
AaronJP1

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Today's run:

2.3 mi @ 30 mins

Just wasn't feeling that great this AM. Still managed to go out and push as much as I could. Better than nothing.
Out for the weekend again, my last dental appt for a while tomorrow. Thankfully! :)
Hope ya feel better.
 

gokix811

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Hey Lex! What type of shoes do you wear to run?
 
Lexagon

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Hey Lex! What type of shoes do you wear to run?
I have some Asics 2150's I think. I really need to invest in some new ones, one pair is still pretty new but the others are beat up. And I can tell the difference. Just something to look forward to lol Buying shoes is always so hard.
 
Lexagon

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Another great early AM run before work! :) Starting to like this whole later new schedule thing. :)

3.15 mi @ 40 mins - made it the whole way this time (left a little earlier than usual)

Felt great to get the whole run in ... was a little tired afterwards, but I definitely lasted longer than I had expected, yay for that. And the weather was perfect. 70's and breezy! Woohoo!
 

gokix811

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Awesome job girl! Wish I could drag myself out of bed earlier but I'm just not a morning person haha :)
 
Lexagon

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Awesome job girl! Wish I could drag myself out of bed earlier but I'm just not a morning person haha :)
Oh believe me I'm not really either. But since I had to change my schedule to 9:45a-6p I can still get a work-out in before work and not have to be up at the crack! :D Then I have nothing to worry about after work.
 
John Smeton

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Arnold used to do that back in the day workout early. The psychology behind it was just what you said, after your work your tired and you already got it done.

Keep up the good work Lexagon
 
Lexagon

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Today's Run:
3.2mi @ 40 mins. feelsgoodman.jpg

I think I figured out the key to my running success, don't think about running while running. Sounds strange, but the more I think about what I'm doing the harder it seems. I somehow managed to distract myself and I was cruising along like nobodys business, it felt great.

In other news, I'm hopefully picking up a new mountain bike after work today. Time to hit the road and the trails! :) YAY...super excited.
 
Lexagon

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Off Day ... So now workout update. I did have a HUGE sushi dinner last night with a good friend @ a new restaurant and it was amazingly good. So glad I went! :D

Picking up the new bike this weekend, as long as everything goes well. Little trip out of town to the beach to the Trek store (since nobody local carries it). Definitely excited. And for anyone interested ... this is what I'm getting.
TREK 8.4 DS

It is a hybrid, but it's enough for what I'm going to use it for and since my dad was nice enough to offer to help and upgrade to a nicer bike I decided that I can handle the hybrid instead of going straight mountain. In reality, I'll probably use it more on the bike path with a few dirt track excursions here and there. :)
 
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Off Day ... So now workout update. I did have a HUGE sushi dinner last night with a good friend @ a new restaurant and it was amazingly good. So glad I went! :D

Picking up the new bike this weekend, as long as everything goes well. Little trip out of town to the beach to the Trek store (since nobody local carries it). Definitely excited. And for anyone interested ... this is what I'm getting.
TREK 8.4 DS

It is a hybrid, but it's enough for what I'm going to use it for and since my dad was nice enough to offer to help and upgrade to a nicer bike I decided that I can handle the hybrid instead of going straight mountain. In reality, I'll probably use it more on the bike path with a few dirt track excursions here and there. :)
Jealous of your sushi meal!
 
Lexagon

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Today's Run:

3.14 mi @ 38 mins

Time was good, but I felt like I was really having to push myself today. May be partially due to today being the 3rd day I've run this week. Even though I've taken every other day off, I'm not used to running so many times a week for that long .. haha! Still a good run! :)
 
Lexagon

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6/9 - Bike Ride

Picked up my new bike and took it for a ride along the bike path at the beach. Figured I might as well enjoy it while I was down there before heading home. I LOVE this bike .. so nice, the ride is smooth and it's lighter than ever! Mind you I haven't bought a new bike since the 90's so yeah!

Ended up being about 10 miles - rode for about 3 hrs, but stopped a few times to sit in the sand and just relax. All in all a great day! :) Exhausted from being in the sun and of course sunburned because I didn't put my block on early enough hehe... ooops!
 

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