Today's Workout Stage 2 Workout B (last time)
WGDL from Box 2 x 10 @ 75# (+10)
Bulgarian Split Squat 2 x 10 @ 15#db/e (+20)
Underhand Pulldown 2 x 10 @ 75#
Cuban Snatch 2 x 10 x 10#db/e (+2/ea)
Reverse Lunge w/Forward reach 2 x 10 @ 12#db/e (+2/e)
Swiss Ball Crunch 2 x 10 @ bw
Reverse crunch 2 x 10 @ bw
flexion 2 x 10 /each leg (option 3 ouch felt these later)
Prone Cobra 2 x 10 @ 75 sec
I felt good after todays workout - happy I completed this stage. I got really tired later in the afternoon a couple hours after my workout. Played some catch with my boys after work, recharged a bit with dinner. Then did a dry run of the next stage with Tony to know the moves...yikes but I am excited to do it!! woot woot here we go!
YEP! Wednesday!!! Cant wait I just read Miss Jane's Log!!! I am pretty psyched up.
What is happening to me I think I have drank too much of the gatorade??!!
Man my knee is aching... and not in a good way. Seems like it may be an overuse injury. I wrapped it in heat last night felt a little better this am, but after my workout it was back to hurting so bad makes me wanna cry. There is no sharp pain - just a dull ache, that intensifies then subsides...so,
I am tentatively starting stage 3 tomorrow, I have printed my workout sheets. There is no possibility of derailing me at this point... but all these one legged movement may kill me - if that’s the case I may jump to Fat Loss I from NROL.
Todays Workout Stage 3 Workout A (1 of 4)
One Armed SB Snatch 3 x 6 @ 20#db
DB Single Leg RDL 3 x 6 @ 20#db/e
Barbell Bent Over Row 3 x 6 @ 65#
DB Single-Arm O/H Squat 3 X 6 @ 8 & 12
DB Incline Bench Press 3 X 6 @ 25#db/e
Plank 45 secs, 60 secs, 45 secs
Reverse Wood Chop 3 x 6 @15
BODY WEIGHT MATRIX
(what I got done of it - my legs were BURNING & lunchtime was over)
24 squats
6 lunges on each leg
6 lunge jumps on each leg
12 squat jumps
I felt great after todays workout, my knee gave me no problem during my workout. I was super nervous to do the Jump Lunges. When I got back to the office I couldnt eat anything b/c I didnt feel well at all so I am probably in an extreme deficit. My knee was aching pretty bad at my desk then standing at my sons baseball practice in the cold didnt seem to help either, but it seems to be feeling better now that I have warmed up and ate some dinner. (Yummy London Broil Stew from Precision Nutrition)
Then I followed it up by doing th BW Matrix from workout A.
First of all my legs are so sore from yesterdays workout A ~ holy crap! I thought it might help to do this after my HIIT ya know a little extra sumthin, probably not a smart idea....LOL Makes me laugh!!
I am wiped out glad tommorow is Friday.
Ok, don't know if anyone caught my workout comparison thread but I am switching up my plan. I am enjoying the NROLW workouts...but I want more intensity so I am switching back to NROL - Fat Loss for the next 3 months then at the end of that doing Stage 7 as a fourth Fat Loss.
Since my main goal right now is fat loss and strength I am obviously changing course to accommodate my goal. I will return to NROLW for a fourth round of fat loss by adding stage 7 to the end of Fat Loss I, II, III. By that point I hope to have lost a good amount of weight then go through the stages in NROLW.
Alright so I started Saturday:
03/15/07 Workout Fat Loss I A
Squat 1 x 15 @ 65# 2 x 15 @ 55#
Bent Over Rows 1 x 15 @ 55#; 2 x 15 @ 55#
Supine Hip Ext 3 x 15 @ BW
Dumbbell Push Press 3 x 15 @ 13#/e
Rotational Lunge 3 x 15 @ 10#/e
Swiss Ball Crunch 3 x 15 @ BW
Ok end of workout - glad I made this decision... I want to feel out of breath and struggle to finish, I need to work hard to get rid of this nasty fat!
03/17/08 WorkoutFat Loss I B
DeadLift 3 x 15 @ 65#
Dumbbell Inc. Bench Press 3 x 15 @ 20#/e
Bulg. Split Squat 3 x 15 @ 10/e
Mixed Lat Pull Down 3 x 15 @ 70#
Rom. DeadLift 3 x 15 @ 55#
Elbow Touches (no place for lateral roll) 3 x 15 @ BW
I felt dead sick after this work out man; I didn’t want to move off the locker room bench. My stomach was quivering, my legs shaking, and my hands unable to lift my shake to my mouth. After I regained my composure somewhat I returned to work. The PT I see at the gym commented on how hard I was working and how beat I looked. I am really glad I made the decision to switch. I believe putting forth this effort 3 days a week will yield bigger results.
I feel great now 6 hours later!!! We will see tommorow... when everything I did today sets in.
I saw that you were switching so came to see how it's going. I think I'm gonna hit NROL after I complete NR4W. I did bits and pieces of it some last year but not in a serious way, just in a learn-how-to-life toying way. The FL workouts sound killer!
Today's Workout
Squat 3 x 15 @ 65# (+10)
Bent Over Rows 3 x 15 @ 65# (+10)
Supine Hip Ext 3 x 15 @ BW
Dumbbell Push Press 3 x 15 @ 15/e (+2e)
Rotational Lunge 3 x 15 @ 10#/e - these are a beoytch
Swiss Ball Crunch 3 x 15 @ BW
WOW!! I feel the burn, the sweat and dare I say the fat loss??? LOL
Its my oldest sons 9th b-day - no time to post fun stuff, but a real quick note the trainer I run into all the time had some great feedback - its awesome she is commenting on almost everything I do.
WorkoutFat Loss I B
DeadLift 3 x 15 @ 70# (+5)
Dumbbell Inc. Bench Press 3 x 15 @ 20#/e
Bulg. Split Squat 3 x 15 @ 12/e(+2/e)
Mixed Lat Pull Down 3 x 15 @ 75# (+5)
Rom. DeadLift 3 x 15 @ 55#
Elbow Touches (no place for lateral roll) 3 x 15 @ BW
Wow! This was brutal! I had my husband at the gym on a guest pass so he could try to workout out in public out of our home gym. Oddly enough my motivation weakens around him I kept finding myself wanting to give in to how hard it was. But if you read my log you know there is no way in hell I would ever succomb to the thoughts of failure. mwwwahhahahaha!
So I pushed my self throught the workout then we enjoyed a big meal!! I didnt feel heavy after my mega meal - I was actually hot like burning up! My body was in over drive using up all the food! (FREAKING AWESOME)
Silly Sally - thanks that is really sweet - I checked out your log I gotta get back and comment!
Mel - Always nice to hear from you - Im thinking the same thing and I am hyped up I am looking forward to seeing big progress! I am enjoying the intesity of these work outs. I am out of breath dying between sets....sweet!
Today's Workout Fat Loss A (60sec rest)
Squat 3 x 12 @ 70# (+5)
Bent Over Rows 3 x 12 @ 70# (+5)
Supine Hip Ext 3 x 12 @ BW
Dumbbell Push Press 3 x 12 @ 20/e (+5e)
Rotational Lunge 3 x 12 @ 12#/e (+2/e)
Swiss Ball Crunch 3 x 12 @ BW 5#db/e arms straight out
Whew, it was hot after this workout, the gym was packed with teenagers due to spring break, argh! They were all in my WAY!!! Feel great after this work out although I am starving; I was called into a meeting right when I got back from the gym so I missed lunch, and snack. Dying to eat dinner right now.
I was having a bad day at work and decided F-it I am going to use all this negativity to my advantage so...
WorkoutFat Loss I B 60 sec rest - yes I did back to back days of NROL!
DeadLift 3 x 12 @ 75# (+5)
Dumbbell Inc. Bench Press 3 x 12 @ 20#/e
Bulg. Split Squat 3 x 12 @ 12/e
Mixed Lat Pull Down 3 x 12 @ 75#
Rom. DeadLift 3 x 12 @ 70# (+15#)
Elbow Touches (no place for lateral roll) 3 x 12 @ BW
I thought my hamstrings may pop! Whew I was tight after this workout (stretched out fine) Spent the evening in the freezing cold at little league!
03/26/08 Todays Workout Bike 14 min HIIT Treadmill 10 min steady state @ 3.5 at a 1.0 incline
Felt good to get the blood pumping - I felt really good this morning I thought I would be dead after the back to back lift days, so I am thinking I may up to four lifting days a week. I will see if I can do A tommorow and B on Friday... and survive. This weekend I will see how well I recover and then decide.
Todays Workout FatLoss A (60 sec rest)
Squat 3 x 12 @ 75# (+5)
Bent Over Rows 3 x 12 @ 75# (+5)
Supine Hip Ext 3 x 12 @ BW
Dumbbell Push Press 3 x 12 @ 20/e
Rotational Lunge 3 x 12 @ 12#/e
Swiss Ball Crunch 3 x 12 @ BW 5#db/e arms straight out
Dude I was simply hurting after this workout - but I made it I did it!!
I am re-thinking the four times a week - I think it may be more intervals and two lift days to get more fat loss. I am confused! I guess I will figure it out.
I am pushing myself to turn up the level on the treadmill. I am never sure how fast to go and how fast is too fast. I dont want to fall off!
This was a great workout - I feel it all over already.
WorkoutFat Loss I B (60 sec rest)
DeadLift 3 x 12 @ 95# (+20)
Dumbbell Inc. Bench Press 3 x 12 @ 20#/e
Bulg. Split Squat 3 x 12 @ 12/e
Mixed Lat Pull Down 3 x 12 @ 75#
Rom. DeadLift 3 x 12 @ 70#
Elbow Touches 3 x 12 @ BW
OMG! I thought I was going to vomit at the end. S...W...EEEEEE...T That is what I was going for! LOL Whew this was a rough way to start the week, but I will survive. I am nervous its picture week! I need to use every effort I have - I am digging deep.
Today's Workout
HIIT
Started on the eliptical 5 min warm up and one interval
Jumped over to the treadmill for 20 min of intervals.
It was so hot and gross in the gym today! BLEH although it made for a good sweat!
I am really sore from yesterdays workout and up-ing my weight on the DL by 20 pounds. My back is on strike today!
Todays Workout FatLoss A (45 sec rest)
Squat 3 x 10 @ 85# (+10)
Bent Over Rows 3 x 10 @ 75#
Supine Hip Ext 3 x 10 @ BW
Dumbbell Push Press 3 x 10 @ 20/e
Rotational Lunge 3 x 10 @ 15#/e (+3e)
Swiss Ball Crunch 3 x 10 @ BW 8#db/e arms straight out (+3e)
I powered through this workout with such determination I was surprised when it was over. I don’t know if that means I had more to give or what? Once I stopped moving it all caught up with me and I feel worn out!
I went out and got a shuffle for my workouts so I can work in solitude (the ipod is too big for lifting) I have to say its working well, I am not having to give instruction or tips or encouragement. While I like doing all that I think it was beginning to take away from focusing on myself. I am hoping for big progress and I don’t want to have any excuses...
WorkoutFat Loss I B 45 sec rest
DeadLift 3 x 12 @ 100# (+5)
Dumbbell Inc. Bench Press 3 x 10 @ 25#/e (+5e)
Bulg. Split Squat 3 x 10 @ 15/e (+3e)
Mixed Lat Pull Down 3 x 10 @ 75#
Rom. DeadLift 3 x 10 @ 75# (+5)
Renegade Rows 3 x 10 @ 8#DB/e (new)
but it seems to be feeling better now that I have warmed up and ate some dinner. (Yummy London Broil Stew from Precision Nutrition)
Linear Mode
