Ok, so here goes.
Back in the misty past
NROLFW STAGE 1 Workout 1A
Squats 15X75#,15X75#,12X75#
Push Ups 15@30deg, 15@30deg - hands wider
Seated Row 15X25(whatevers), 15X25(whatevers)
Step Ups 15X7#DBs,15X7#DBs
Prone Jacknife 15(eventually), 8 - who invented this??
NROLFW STAGE 1 Workout 1B
Deadlift 15X75#,15X88#
DB Shoulder press 15X17.5#(8kg), 15X17.5#(8kg)
WG Lat Pulldown 15X35(whatevers),15X35(whateve rs, kg?)
Lunge 15X15#(7kg),15X15#(7kg)
Swiss Ball crunch 15,15
End of Stage 1
NROLFW STAGE 1 Workout 8Affice
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Squats 8 X 105#, 8X105#,8X105#
Push Ups 8,8,8 (on floor – hands out a little –need to master tricep p-up)
Seated Row 8X35,8X35,8X35(whatevers –kg?)
Step Ups 8X22#DBs, 8X22#DBs . 8X22#DBs
Prone Jacknife 15,12,13 – but much better form than 1st workout
NROLFW STAGE 1 Workout 8B
Deadlift 8X126#,8X126#,6X132#
DB Shoulder press 8x26#,8*26#,8*26#
WG Lat Pulldown 8X45,8X45,8X45(whatevers – kg)
Lunge 8X55#BB, 8X55#BB, 8X55#BB,
Swiss Ball crunch 15,15,15 holding 5kg plate above head
Hmmm - looking at it this way, I did actually make quite a bit of progress! I did the AMRAP for Workout A, but was feeling so flat that day, I could barely just lift more than 15reps of my original starting weight. I ended up skipping the B workout AMRAP.