reverse lunge from box with forward reach 2x10x20 or 40lbs total
dumbbell prone cuban snatch 2x10x10 or 20 lbs total
*I was not able to increase weight on this one!
swiss ball crunch
reverse crunch
lateral flexion All of these 2x10
prone cobra 2x 60
Felt really run down today so just did 20 min on the elliptical at the end. I will try and get to gym tomorrow for a more intense cardio workout.
I am finished with Stage 2! This is flying by and I am really enjoying it. Not sure which stage I like the best between the two... I think this one because it added in the intervals and it was fun to learn some new moves.
db single-leg romanian deadlift 3x6x15 or 30total
*I thought these were going to be easy but actually had to concentrate on balance and definetly felt it in my hamstring!
barbell bent-over row 3x6xbarbell
*easy
db single arm overheadsquat 3x6x10lb and 15 lb
*I felt these for sure... especially in my back. Maybe I used too much weight.
db incline bench press 3x6x20 or 40total
* not sure if I used enough weight here. It wasn't too challenging with only 6 reps.
plank 3x60
* holy cow I was suppose to do 90 sec and I had a hard time finishing the 60 sec!! Interesting how in stage 2 I didn't have a problem with the 60 sec... maybe I was more tired today?
reverse wood chop 3x6x40
24 squats
12 lunges each leg
12 lunge jumps each leg
24 jump squats
* the jumping ones really got my heart pounding!!
Overall, I was excited to move onto a new a stage. I think that this workout was harder for me to do then the others so far. I also feel my legs alot right now.
What stage did you all find to be the most challenging from NROL4W? And was there a particular stage that you saw the most results?
Nice workout! It looks like you are doing really well. It is an adjustment to go to such low reps--good that you noticed you'll have to raise some of the weights next time. The body weight matrix IS pretty hard--in fact, that whole workout is tough!
As for what stage was the most challenging, I felt that Stage 7 was the hardest for me. I love the low rep, higher weight workouts, and the higher rep workouts with little rest were tougher. And as for results, it depends. I did not have my diet in check for the every stage, so my weight loss depended on my diet. As for strength, I felt I gained the most strength in Stages 3-6.
Partial 1-leg squat - 3x6xbodyweight
* I found this hard to do as far as balancing goes. I think I will try it on the bench next time.
Pull-over - 3x6x95
*loaded up since there was only 6 reps. I like this exercise.
Back Extension - I think I pulled a muscle. bummer.
YTWL - 3x6x3 or 6 total.
*had to improvise with this the boys were hogging all the benches that could be moved to a 30 degree angle. And I am not feeling well and wanted to get out of there!
Abs - did all the crunches. Doesn't really seem like that many or that hard. The resting periods were really rough for me today. Cut them short to get home.
Prone Cobra - 3x6x60
* suppose to do 90 seconds but it was just too much for me today.
HIIT
*same story as before not feeling well skipped it.
My left quad and right hamstring were still sore from Tuesday's workout and I am not sure if I don't like this workout because I don't feel well or because my legs didn't feel all that great. I went running yesterday and I don't think that was a great idea as far as my legs recovering goes.
Nice workout once again! Definitely add weight to the b/o row. Good job increasing your weight on the bench press--and sorry about those evil planks! They are hard at the end of a workout...
I have a funny story to tell you...my 4yo son was looking over my shoulder while was reading your log a while ago. He pointed to your pic and said, "uh...uh...look at her!" He looked like a flustered junior higher--I said, "yeah, she's pretty, isn't she?" And he turned red and said, "uh...uh...she's not nice!" I think he was overcome by your beauty and wasn't sure what to make of it!
Partial 1-leg squat - 3x6xbodyweight
* Did these off the bench this time... much better.
Pull-over - 3x6x95
*loaded up since there was only 6 reps. Finding it easier may go heavier next time.
Back Extension - 3x6x10
YTWL - 3x6x5 or 10 total
*can def feel this one.
Abs -
Prone Cobra - 3x6x90
*hard but no where near those planks!
HIIT
*skipped it because the hubs and I are prob going to run the 1/2 marathon in our city in May so we are going to start running... making that decision prob tonight.
Nice workout! If you decide to run the 1/2 be sure to check out Wendy aka fengshway's log. She is training to qualify for the Boston marathon. As a former runner I like reading her tales
Hubs and I had our first run last night. 4 miles. We averaged a 9:30 mile. Pretty happy with that seeing as we haven't run in months and nothing over 3 in even longer!
Going to lift and do a shorter run tomorrow. Taking it easy Saturday will be a 7 miler... not as optimistic about doing as well on that one! If I finish the whole 7 running I will be happy We have some catching up to do to get where the other half marathoners are at... we can do it.
plank 3x60
* Just like last time I could not get to the 90 seconds!
reverse wood chop 3x6x45
24 squats
Instead of finishing the squats and lunges I ran instead. Had to run 3 miles for the half training. I am going to have to make some adjustments like this due to the training.
Ran 7 mi with the running group that hub's and I joined. It was rough! 7 miles your first week back in running is alot. But we did it without stopping.
They seperated the guys and gals so we didn't run together but that's ok because he is faster than me anyway. It was a prediction run which means you write on a piece of paper that you pin to your chest what you think you'll do. Well I wrote 1 hr 9 mins. I was just wanting to be under ten minute miles. About half way in I thought for sure I was going to be way over that time. Ended up finishing 14 seconds faster and won the hubs and I a gift certificate to a local restaurant! Sweet! It was a double win because I finished in under my goal time for that run and won some food. (Which I freaking love food )
We're thinking it's going to take us a couple weeks to catch up and really start getting faster and feeling better. Plus we are both pretty competitive and think the group runs will help push us. I know it did me on this run!
Tuesday - Ran 5 miles with the running group and hubs. It went ok again. Still struggling some...
Thursday Stage 3 workout A
1-armed db snatch 3x6x25
db single-leg romanian deadlift 3x6x15 or 30total
barbell bent-over row 3x6xsmall barbell + 50 lbs
db single arm overheadsquat 3x6x10lb and 15 lb
*I do not like these. I feel them in my lower back.
db incline bench press 3x6x25 or 50total
plank 3x60
reverse wood chop 3x6x45
Had to skip the lunges and squats due to running. Ran 3 miles on treadmill instead.
I think this was the last time I have to do these moves. I did not really enjoy this workout. I did go up in weight a little from the beginning so I guess that is good. I didn't feel I got too much out of it. I also don't like waiting 105 seconds in between. I am too impatient! I hope stage 4 is better.
I think this was the last time I have to do these moves. I did not really enjoy this workout. I did go up in weight a little from the beginning so I guess that is good. I didn't feel I got too much out of it. I also don't like waiting 105 seconds in between. I am too impatient! I hope stage 4 is better.
Stage 4 is a repeat of stage 2 (with different reps/rest). Stage 5 is a repeat of stage 3 (with different reps/rest). So it's coming back. The goal of the workout is for you to need the rest periods. So if it is too long, you may be able to handle more weight than you think. OR (since this is a generic template), you may need less rest. More likely the first one.
__________________ Just because your mother thinks you're special doesn't mean I do
Just be aware that if you are adding weight, you will most likely need to do warm-up sets in addition to your general purpose warm up. This is talked about in the book on page 133 (hardcover).
__________________ Just because your mother thinks you're special doesn't mean I do
Congrats on winning the gift certificate! That's really cool!
And I second Tracey's input here...105 seconds isn't too much if you're dying in between sets!
Well I was suppose to run 5 miles today but my legs are too sore and it is in the upper 20's and I hate the cold. Tomorrow is suppose to be in the upper 30's so that's a little better. I don't know if continuing on with the NROWL4W is going to work as my training for the half marathon continues. I guess at the least I could just only do two lifting days a week and drag it out longer than the 6 months...
I really like stage 2/4 I think I get alot out of these workouts. For whatever reason I was not a fan of 3.
I think he was overcome by your beauty and wasn't sure what to make of it! 
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