This is a re-cap of all exercising I've been doing since I started the NROL4W workouts. I intend to log workouts individually in the future.
12/31/2007: NROL4W STAGE 1, WORKOUT A (condensed -- no feelings -- notes from training log)
- Barbell Squat: S1: 45#x15. S2: 89#x15
Alternating Sets:
- 30° Push-ups: S1: 12. S2: 11
- Seated Row: S1: 50#x15. S2: 50#x15
Alternating Sets:
- Step-ups (reps both legs, holding 2 15# dumbbells):
S1 (knee-high step): 15
S2 (mid-calf high step): 15
- Jackknifes: S1: 15. S2: 10
01/01/2008: NIA (75 minutes, cardio)
01/02/2008: NROL4W STAGE 1, WORKOUT B (done at home. Modified for at home equipment)
- Barbell Deadlift: S1: 60#x15. S2: 60#x15
Alternating Sets:
- Dumbbell Shoulder Press: S1: 10#x15. S2: 10#x15
- Wide-grip lat pulldown: S1: 15. S2: 15 (used a medium resistance band wrapped around my hands to shoulder-width pre-pull)
Alternating Sets:
- Lunge (reps both legs, holding 2 10# dumbbells and wearing 3-lb ankle weights): S1: 15. S2: 15
- Swiss-Ball crunch: S1: 15. S2: 15 (on top of step arms overhead. 1st set legs table-topped, 2nd set lags horizontal)
01/03/2008: ZUMBA (60 minutes, cardio)
This evening needed, asked for, and got massage from husband
01/05/2008: NROL4W STAGE 1, WORKOUT A- Barbell Squat: S1: 67#x15. S2: 67#x15
Alternating Sets:
- 30° Push-ups: S1: 15. S2: 15
- Seated Row: S1: 60#x15. S2: 60#x15 (will be staying here next wo)
Alternating Sets (2nd set of these I did to
Ain't No Other Man. When finished felt like I had a 2nd wind and exhilarated):
- Step-ups (reps both legs, no dumbbells, both knee-high step):
S1: 15. S2: 15.
Did not feel I had to rest between legs -- had a 3-breath pause. Will try 5# dumbbells next workout
- Jackknifes: S1: 11. S2: 15