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LoriAnne · 03-03-2008, 03:00 PM

Well, it felt good to get back on the wagon of fitness today, although that alarm going off at 6:30am seemed completely rude at the time.

Last week, I had a lot of time to catch up on some reading/research as well as think about what I am doing and if I am working towards my goals in the right way-for me. When I first started really focusing my workouts on strength training, I don't think I had clear goals in mind because I didn't really know what I was capable of or what I should expect. Now that it has been a few months of a concentrated effort with weight training, I'm seeing some results and feeling the benefits, but have decided to start changing my program up a bit and will see where it takes me. I do plan on sticking with the NROL4W workouts, but have also decided to add in days of specific muscle work. Some days, I will just be doing the NROL workouts, but other days will include the NROL plan as well as targeted work. Just wanted to share some thoughts so if anyone looks at my workouts, they will know where I'm at.

FOOD:
6:30am-EAS Protein Shake w/water and 2 Tbsp skim milk
10:00am-1 egg/3 egg white omelette with 1 oz. turkey, 6 oz. Light&Fit Blueberry yogurt, 1 grapefruit
12:30pm-Post-workout EAS Protein Shake w/water and 2 Tbsp. skim milk
2:20pm-2 cups venison chili, 1 Kashi Honey Almond Flax Bar
Dinner-Honey Lemon Grilled Chicken with Grilled Eggplant, Zuchinni, Onion, Tomato, & Squash

WORKOUT:
Warm-up on treadmill for 7 minutes with 2lb. db's

Front Squat Push/Press-1x10x60, 2x12x70

Step-Ups-2x12 each legx20db's
1 pt. DB Row-2x10 each legx15db's

Reverse Static Lunge-2x10each legx45lb. plate
Push-ups-2x10xBW (feet on 45cm swiss ball)

Plank-2x60 seconds
Reverse Crunch-2x12x8 lb. medicine ball
Side Plank-2x60 seconds each side w/sweeps

BACK/CHEST/CORE WORKOUT:
(Tri-set, Alternating)
Mixed Grip Deadlift-1x12x55, 1x12x65, 1x10x80
Bent-over Barbell Row-2x12x55, 1x12x65
Side-Lying Flye on Ball-2x12 each armx10db, 1x12 eachx12db

(S.S.)
Staggered Leg Chest Flye-3x12x10db's
Push-up-3x12xBW (varied hand placement for each set)

(S.S.)
Birddog-3x30 secs. each sidex3 db's in hand, 5lb. ankle weight on leg
Superman-3x60 second static hold

03-03-2008, 03:00 PM	#159 (permalink)
LoriAnne One BAD Apple Join Date: Jan 2008 Location: Northwest Indiana Posts: 320	Back in the saddle Well, it felt good to get back on the wagon of fitness today, although that alarm going off at 6:30am seemed completely rude at the time. Last week, I had a lot of time to catch up on some reading/research as well as think about what I am doing and if I am working towards my goals in the right way-for me. When I first started really focusing my workouts on strength training, I don't think I had clear goals in mind because I didn't really know what I was capable of or what I should expect. Now that it has been a few months of a concentrated effort with weight training, I'm seeing some results and feeling the benefits, but have decided to start changing my program up a bit and will see where it takes me. I do plan on sticking with the NROL4W workouts, but have also decided to add in days of specific muscle work. Some days, I will just be doing the NROL workouts, but other days will include the NROL plan as well as targeted work. Just wanted to share some thoughts so if anyone looks at my workouts, they will know where I'm at. FOOD: 6:30am-EAS Protein Shake w/water and 2 Tbsp skim milk 10:00am-1 egg/3 egg white omelette with 1 oz. turkey, 6 oz. Light&Fit Blueberry yogurt, 1 grapefruit 12:30pm-Post-workout EAS Protein Shake w/water and 2 Tbsp. skim milk 2:20pm-2 cups venison chili, 1 Kashi Honey Almond Flax Bar Dinner-Honey Lemon Grilled Chicken with Grilled Eggplant, Zuchinni, Onion, Tomato, & Squash WORKOUT: Warm-up on treadmill for 7 minutes with 2lb. db's Front Squat Push/Press-1x10x60, 2x12x70 Step-Ups-2x12 each legx20db's 1 pt. DB Row-2x10 each legx15db's Reverse Static Lunge-2x10each legx45lb. plate Push-ups-2x10xBW (feet on 45cm swiss ball) Plank-2x60 seconds Reverse Crunch-2x12x8 lb. medicine ball Side Plank-2x60 seconds each side w/sweeps BACK/CHEST/CORE WORKOUT: (Tri-set, Alternating) Mixed Grip Deadlift-1x12x55, 1x12x65, 1x10x80 Bent-over Barbell Row-2x12x55, 1x12x65 Side-Lying Flye on Ball-2x12 each armx10db, 1x12 eachx12db (S.S.) Staggered Leg Chest Flye-3x12x10db's Push-up-3x12xBW (varied hand placement for each set) (S.S.) Birddog-3x30 secs. each sidex3 db's in hand, 5lb. ankle weight on leg Superman-3x60 second static hold __________________ My Training Log "Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses and some don't turn up at all." *-Sam Ewig* *"If you don't pay attention to your ass, no one else will either."*