And ... Here we go! Lexagon's Journey! - AnabolicMinds.com

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

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


    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!
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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)!
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Nice LOG so far...I'm in lets see what ya got!!
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443
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    Quote Originally Posted by John Smeton View Post
    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
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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!
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Quote Originally Posted by Lexagon
    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!!
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443
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    Quote Originally Posted by TurningGreen View Post
    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
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Quote Originally Posted by Lexagon View Post
    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!!
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443
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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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Hey you! Nice to see you on here too!

    How long have you been running now?
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    Quote Originally Posted by sawa3 View Post
    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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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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)
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Quote Originally Posted by sawa3 View Post
    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
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    best of luck. GET IT!!
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    I don't mind the treadmill so much anymore! It's just fun to run! Keep it up
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    Quote Originally Posted by Lexagon View Post
    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
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    Quote Originally Posted by jiggamanbill View Post
    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
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    great consistency

    btw what is your real name ?
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by John Smeton View Post
    great consistency

    btw what is your real name ?
    Alix .. not too far off from Lex And I do have some friends that call me Lex or Lexi
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Hello there.

    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    ANABOLIC MINDS SITE REP
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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 its a battle that takes years! and u are winning! Keep up the good work and log!
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    Keep it up Alix, first time I have heard this name before
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by John Smeton View Post
    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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Quote Originally Posted by Lexagon View Post
    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 , 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!!
    >SNS-Glycophase<
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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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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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!
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Quote Originally Posted by Lexagon
    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.
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    Hey Lex! What type of shoes do you wear to run?
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    Quote Originally Posted by gokix811 View Post
    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.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
  

  
 

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