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

[Lexagon]

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!

[gokix811]

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]

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]

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]

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

[jiggamanbill]

Lets do this!

[UNCnate]

Have fun!

[Bulkypinoy61]

Im in on this

[jiggamanbill]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Hey you! Nice to see you on here too!

How long have you been running now?

[Lexagon]

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.