Brandi's Diary

stingo said:
It sounds like your wallsits are like ball squats against a wall. Are they? Sounds like you had a good workout - are you increasing weights with each strength workout? What are your sets/reps like?

That's one thing I can say about NROL, its full body workouts are indeed full body - and with an economical 6 exercises per workout.
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The wallsits are just with my back at the wall and my legs like im sitting flat on a chair, holding for 1 minute x 3 sets. I havent increased the wieghts yet as I'm still going through my first week but I will.:) I do 3 sets of 15 for each exercise. i searched again around here for NROL, no luck :confused: I am very interested in reading it. I found out tho that thru money mart you can get a credit card you load yourself, to use for online purchases, so I may do that as soon as I get a chance.

Hope you're having a great day!
 
lol now for todays log:

Up nice and early and down to bootcamp. Started off with skipping and stairs. running drills, pushups, then punchign and kicking drills with squatting/ducking. more skipping, stair drills then this ball toss thing with lots of burpies! burpies are killer lol

Had breakfast with a new girl that was in bootcamp this morning which was nice :)

Went to the gym and did the following:

pecfly- 3 sets of 15 at 30lbs
Band extension - 3 sets of 15
Front raise - 3 sets of 15 at 8lbs
leg extension - 3 sets of 15 at 20lbs
did one minute of up and down on a step in between each set
3 intervals of plank at about 1 minute each (not much but still working on it!)

15 min on treadmill

Feel great!! Now off to watch my niece for a couple hours, should be fun :)
 
Sigh so today started off good, bootcamp nice and early, felt great! lots of stairs, pushups, lunges, kicks and then a whole bunch of core exercises. Intended on hitting the gym after work for some cardio, but my day went down hill after Igot there. Ended up firing someone so i had do work over 12 hours, which means I did not have enough meals with me. Then got some really bad news about a close friend. So havent been feeling the greatest since I can't physically be there for her, called her tho. Sorry for the venting had to get it off my chest. Feeling better now that im chillin at home a bit.

Tommorrow is a new day tho and I know it will be better than today :)
 
Brandi, you can usually get the NROL at your library. They might have John Berardi's Metabolism Advantage book also which is a good read.

I don't quite understand why you're trainer is having you do pec flyes, leg extensions, front raises, and etc. I understand the short rest times but the movements he's having you do aren't really engaging you as much as they could be if they were different movements.

You could burn so many more kcals and build a much better physique working with other movements. Also, I don't understand why he's using only high reps. High reps are fine, but they should be integrated with lower reps to increase strength. An increase in strength=increase in intensity=much higher potential for muscle growth=high LBM=higher BMR=much higher kcal expenditure over a 24 hour period.

Just food for thought. But if you like what you're doing, then that's another story. :)
 
evolution said:
Brandi, you can usually get the NROL at your library. They might have John Berardi's Metabolism Advantage book also which is a good read.

I don't quite understand why you're trainer is having you do pec flyes, leg extensions, front raises, and etc. I understand the short rest times but the movements he's having you do aren't really engaging you as much as they could be if they were different movements.

You could burn so many more kcals and build a much better physique working with other movements. Also, I don't understand why he's using only high reps. High reps are fine, but they should be integrated with lower reps to increase strength. An increase in strength=increase in intensity=much higher potential for muscle growth=high LBM=higher BMR=much higher kcal expenditure over a 24 hour period.

Just food for thought. But if you like what you're doing, then that's another story. :)
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Well Evo I just don't understand it either! lol I asked him to set me up with a FBW 3 days a week and thats what he gave me, didnt quite seem right to me either. Thats why I really want to find that book so I can read about it and find out exactly what I should be doing to get the most benefit from my workouts.
 
today was off day for bootcamp so just the gym for me. Accidently did the day 3 exercises again that the trainer gave me.

Incline press 3 sets of 15 at 10lbs
wallsits 1min x 3
1 leg press 3 sets of 15 at 60lbs
tricep extensions 3 sets of 15 at 40lbs
core exercises my bootcamp trainer calls "freefall"?
25 min on the treadmill
stretching

felt pretty good but still feeling like I should be doing more...
 
Perhaps these few articles will help until then as far as looking at how a fbw might look-

TESTOSTERONE NATION - Essential Waterbury: Program Design
TESTOSTERONE NATION - 4 Things Females Should Know
TESTOSTERONE NATION - Build Your Own HFT Program!
TESTOSTERONE NATION - 10 x 3 For Fat Loss

Generally putting together could be as easily as picking:
1 upper pushing movement, 1 upper pulling, 1 leg or whole body pulling (squat or deadlift). Once those 3 are decided on, the next 1-4 movements can be used to be bring up lagging bodyparts, get more volume for certain areas, etc. A lot will depend on your work capacity and tolerance.
 
evolution said:
Perhaps these few articles will help until then as far as looking at how a fbw might look-

TESTOSTERONE NATION - Essential Waterbury: Program Design
TESTOSTERONE NATION - 4 Things Females Should Know
TESTOSTERONE NATION - Build Your Own HFT Program!
TESTOSTERONE NATION - 10 x 3 For Fat Loss

Generally putting together could be as easily as picking:
1 upper pushing movement, 1 upper pulling, 1 leg or whole body pulling (squat or deadlift). Once those 3 are decided on, the next 1-4 movements can be used to be bring up lagging bodyparts, get more volume for certain areas, etc. A lot will depend on your work capacity and tolerance.
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Side Note: Evo's 4k.
 
Well I haven't wrote in my dairy since last week! Bad me, I have been on vacation back home visitng my hometown. Worked up until I left, then 12 hour bus ride (yuck!). Sunday got in at 4 am, slept for 4 hours then boating all day. I have been doing what I can around here for exercise (i'm at my parents), squeezing it in between all my visiting! People have been stopping by and things but I'm managing some anyways. Yesterday we went tubing down the river for fours hours. Its actually a great arm workout lol. You have to paddle with your arms to avoid the log jams and stuff. Got dumped off in the rapids so had to scramble to save myself. Great fun tho!! Today I have ran on my parents treadmill, then kinda did a bit of a workout using my resistance bands and some small hand weights my mom has.

Push-ups 3 sets of 15
bicep curls using a med resistance band 3 sets of 15
triceps extensions using the 5 lb weights 3 sets of 15 (will use more tommorrow)
skipping
some core exercises
my parents have a pool so when the sun isnt so bad (i burnt myself crispy yesterday!) i will do some laps

The eating has been okay as my mom is interested in learning what I have about healthy eating so i have been making most of our meals. the hard part is when friends invite me over and have already made something, i dont want to be rude and not eat.

Going camping tonite so hopefully get some hiking in and i am going to try fishing for my first time. Yay! I hope to catch my first fish and eat it!
 
I hope you enjoyed your vacation.

Be focused! And, there will be no hocus-pocus! Uh, okay. ?

ROCK ON BRANDI! Now, drop down and do 3 sets of 17 next workout!



:)
 
where'd ya go?
 
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