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sglak · 06-02-2009, 02:06 PM

Weight: 164lbs
height : 5'

goal:
body fat %-18-20%( current BMI-32%)
lose weight maybe -40lbs to reach above goal
previous injuries: ankle sprains and surgery on right ankle: waiting left ankle surgery. Have plantar fasciitis. rotar cuff muscle injusry on right shoulder. Goal is to avoid any further injuries and get fit and stay fit !

Last week: Tue 05/26/09:

Started the NROL4W : Week 1- Stage 1- Workout A
Squat
15 x BW
15 x BW

Superset: Push-ups & Seated row
Push-up ( PROPER)
15X
15X

Seated row
15 x 20
15 x 30

Superset :Step ups & Prone Jacknife
Stepup:
15 x BW
15 x 6#
Prone jacknife
15 x BW
15 x BW

06-02-2009, 02:06 PM	#1 (permalink)
sglak Junior Member Join Date: Sep 2008 Posts: 13	Started..lets see where it takes Weight: 164lbs height : 5' goal: body fat %-18-20%( current BMI-32%) lose weight maybe -40lbs to reach above goal previous injuries: ankle sprains and surgery on right ankle: waiting left ankle surgery. Have plantar fasciitis. rotar cuff muscle injusry on right shoulder. Goal is to avoid any further injuries and get fit and stay fit ! Last week: Tue 05/26/09: Started the NROL4W : Week 1- Stage 1- Workout A Squat 15 x BW 15 x BW Superset: Push-ups & Seated row Push-up ( PROPER) 15X 15X Seated row 15 x 20 15 x 30 Superset :Step ups & Prone Jacknife Stepup: 15 x BW 15 x 6# Prone jacknife 15 x BW 15 x BW Last edited by sglak : 06-02-2009 at 02:33 PM.