Today's workout: Stage 4 workout 4A, 3 sets:
front squat push press - moved up to 65 lbs.
step-up - 20 lb. db bench
dumbbell row - 25 lb db
lunges w/ rear foot elevated- 20 lb. db
push-ups- regular pushups with feet on bosu ball
plank- regular plank held as long as I could, 1:45 for the first 2 sets, 1:00 for the last
cable - 50 lbs
I will finish Stage 4 this week then take a break since I'll be in Beijing next week.
Today's workout: Stage 4 Workout 4B, 3 sets
wide-grip deadlift from box - 95lbs- first time using 25 lb. plates!
Bulgarian split squats- 35 lb. plate
underhand grip lat pulldown - 90 lbs.
reverse lunge from box - 20 lb. dumbbells
prone cuban snatch - 10 lb. dumbbells - had to switch to 8 for the last two sets because I felt a pain in my bicep
swiss ball crunch- crunch on incline bench
reverse crunch - on incline bench
side crunch- on hyperextension apparatus
prone cobra - 120 s.
ran the intervals- 7.3 mph
Woohoo, Stage 4 is complete! I'm really looking forward to getting through Stage 5 and then moving on to new exercises.
I thought I had seen the last of the 127's on the scale, but it was back today. Then I looked back in my food log and realized why- I ate 43 grams of fiber yesterday! I'll be taking it easy on the carbs today.
Started Stage 5 this morning: Workout 1A Stage 5, 3 sets
One-arm DB Snatch- 35 lb
DB Single Leg Romanian Deadlift 40 lb
Bent Over BB Row 90 lb.
DB Single-arm Overhead Squat stayed at 18, 35 lbs.
DB Incline Bench Press from 28 lbs.
Plank- 120 s.
Reverse Wood Chop 70 lbs.
Body Weight Matrix 2:40, 2:30
Today's Workout: 2A Stage 5, 3 sets
One-arm DB Snatch- 35 lb
DB Single Leg Romanian Deadlift 40 lb
Bent Over BB Row 90 lb.
DB Single-arm Overhead Squat stayed at 18, 35 lbs.
DB Incline Bench Press from 28 lbs.
Plank- 120 s.
Reverse Wood Chop 50 lbs. (now that I'm doing it right!)
Body Weight Matrix 2:27, 2:16
I had another trainer tell me that I have a great routine. I told her it's NROLFW and she said she would have to check it out.
I am happy to report that after a week of eating carefully, my weight is back down (125.3 this morning). I think there's still enough time to have a net weight loss for the month despite the week off in Beijing.
How did you find Beijing? We were there about (guessing) 13 years ago and it was a busy, but quite interesting city. Pictures I've seen since show far more vehicle traffic than was present at the time. It was mainly bicycles when we were there with a small percentage of cars.
I also hear that there's now a McDonalds at the Great Wall. I'm not sure that is progress.
Beijing has really advanced. Even with half the cars on the road, traffic was terrible. Plus all the pedestrians and bicycles, it was a nightmare. But the people were super friendly and the food was great. I didn't see McDonalds at the Great Wall, but I heard there is a Starbucks inside the Forbidden City.
Yikes, inside the Forbidden City? Glad I have my old pictures of it. Last time we were in China it was basically coastal visits. At one point we were close enough to make a trip into Beijing but decided to remember it as it was.
I don't think I mentioned here that I had to quit running again. All the walking around in Beijing hurt my IT Band. I was hoping to be able to run the Race for the Cure 5k, but I have given that up now. I'll have to do the one mile fitness walk. But anyway, it's not about me, it's about raising money for breast cancer. Here is my page if anyone is interested: Race for the Cure
Thursday's Workout: 3A Stage 5, 3 sets
One-arm DB Snatch- 35 lb
DB Single Leg Romanian Deadlift 40 lb for set 1, 35 for sets 2 and 3 because someone was using the 40s
Bent Over BB Row 90 lb.
DB Single-arm Overhead Squat stayed at 18, 35 lbs.
DB Incline Bench Press from 28 lbs.
Plank- 120 s.
Reverse Wood Chop 50 lbs., 45, 40 (still trying to find the proper form since I was doing these wrong before)
Body Weight Matrix 2:28, 2:20
Saturday's Workout 3B Stage 5, 3 sets
BB Romanian Deadlift/Bent-over row 90 lbs.
Partial single-leg squat - assisted pistol squat
Wide-grip lat pulldown 110, 110, 100 (different stacks)
back extension 25 lb.
YTWL 8 lb.
incline bench crunch
incline bench reverse crunch
side crunch on hyperextension apparatus
prone cobra 120s.
intervals- 5 at 7.5 mph
bummer on the running - hope your it band is feeling better.
my sis-in-law is about 45 minutes from beijing - she works for msf (doctors without borders) and loves being in china. she wants me to come visit next year and i am really considering it - probably wouldn't make it to china otherwise. she arrived shortly before the olympics and took tons of photos of all of the work they'd done - new uniforms for all of the municipal workers, the alternating driving days, banners and such - really interesting. hope you enjoyed your trip!
Tuesday's Workout: 4A Stage 5, 3 sets
One-arm DB Snatch- 35 lb
DB Single Leg Romanian Deadlift 40 lb
Bent Over BB Row 90 lb.
DB Single-arm Overhead Squat stayed at 18, 35 lbs.
DB Incline Bench Press from 28 lbs.
Plank- 120 s.
Reverse Wood Chop 40 lbs.
Body Weight Matrix 2:23, 2:16 (so glad to be finished with these, I think it was irritiating my IT Band)
I'm starting to think ahead about my goals after I finish NROLFW. All my clothes fit again, and I don't really feel the need to get to a smaller size, although I would like to lose a little more fat. I may be going on another vacation, so I will finish Stage 6 and then rest during the vacation week, come back and do Stage 7. I guess I'll see where I am at the end of that!
Today's Workout 4B Stage 5, 3 sets
BB Romanian Deadlift/Bent-over row 90 lbs.
Partial single-leg squat - assisted pistol squat
Wide-grip lat pulldown 110, 110, 100 (different stacks)
back extension 25 lb.
YTWL 8 lb.
incline bench crunch
incline bench reverse crunch
side crunch on hyperextension apparatus
prone cobra 120s.
intervals- 5 at 7.6 mph
I am thrilled to be starting something completely different with Stage 6! After reading Leigh's books I was tempted to start fiddling with my pre and post workout meals, but I decided to just finish NROLFW including its diet recommendations, and then move on and make some changes after that.
Today's Workout 4B Stage 5, 3 sets
BB Romanian Deadlift/Bent-over row 90 lbs.
Partial single-leg squat - assisted pistol squat
Wide-grip lat pulldown 110, 110, 100 (different stacks)
back extension 25 lb.
YTWL 8 lb.
incline bench crunch
incline bench reverse crunch
side crunch on hyperextension apparatus
prone cobra 120s.
intervals- 5 at 7.6 mph
I am thrilled to be starting something completely different with Stage 6! After reading Leigh's books I was tempted to start fiddling with my pre and post workout meals, but I decided to just finish NROLFW including its diet recommendations, and then move on and make some changes after that.
Michelle, how are you doing the assisted pistol squats? I was doing mine to the bench and then to a step a little lower. I'm interested as to how you would assist them. Your weights and intervals look great.
I have the same plan of attack as you as far as finishing NROL4W before changing my diet. I'm thinking fat loss is a definite priority for me but I'm having so much fun that I'm willing to go a little slower and finish up this program first.
Hey thanks for answering my question in my log about the pistol squats--I think I forgot to answer you. Anyway, they are fun in a masochistic sort of way, aren't they?!
The pistol squats hurt both of my legs, but I'm getting a better range of motion.
This morning I tried my first spin class. I was getting tired of swimming, still not ready to run, so I decided to try something new. I took it easy and it felt pretty good.
Today's workout: Stage 6 1B
Reverse Lunges w/ One DB on Shoulder 20 lb.
DB Two Point Row 25 lb.
DB Push Press 23 lb.
Back Extension 25 lb.
Incline Reverse Crunch
It felt so strange to head back to the locker room after only 25 minutes!
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