NROLling along the road to fitness

[karenmc6]

Originally Posted by nutbar

Oh, man! And you lived to talk about it?

It's difficult to tell with the different outfits in the pics but it looks like your hips are changing shape (for the better). Your arms look more toned as well. I'm with you, though, on wishing things changed faster! LOL

thanks, diane! you always brighten my day with your posts - that is when i'm not spewing water on my screen!! karen

[karenmc6]

03/04 - 2B2
wide-grip deadlift on box: 155/10 & 155/10
bulgarian split squat: 25/10 & 25/10
underhand lat pulldown: 112.5/10 & 112.5/10
rev lunge from box: 12/10 & 15/10
db prone cuban snatch: 12/10 & 12/10
swissball crunch: 10 & 10
reverse crunch: 10 & 10
lateral flexion: hanna 3 - 10 & 10
prone cobra: 60 & 60

hiit-bike 11:30/2.16 mi: lvl 105x30 work with 60 rest

03/06 - 2A3
front squat push/press: 70/10 & 70/10
step-up: 15/10 & 20/10
dumbbell 1pt row: 30/10 & 35/10
static lunge rear foot elevated: 30/10 & 25/10
push-up: 10 & 10
plank: 40+20 & 30+30
cable horiz woodchop: 25/10 & 25/10

hiit-bike 7:00/1.18 mi: lvl 12 2x30 work with 60 rest-feeling totally wiped!

03/08 - 2B3 - at home on hayden's equipment
wide-grip deadlift on box: 155/10 & 155/10 regular deads
bulgarian split squat: 25/10 & 25/10
underhand lat pulldown: 100/10 & 100/10
rev lunge from box: 12.5/10 & 12.5/10
db prone cuban snatch: 12.5/10 & 12.5/10
swissball crunch: 10 & 10
reverse crunch: 10 & 10
lateral flexion: hanna 3 - 10 & 10
prone cobra: 75 & 75

hiit-treadmill 10:00/.56 mi: 4x30 work with 60 rest - was actually running at 7.5 and i don't run!!

cardio-treadmill 6.0/45/3.2/L3: 45:00/2.40 - i've missed my treadmill!

[stingo]

Good numbers there - keep up the good work.

[karenmc6]

thanks, tom!

[GinnyLou]

Looking good, Karen! Yes, you may not notice a difference in your pictures, but I do. You are definitely adding up on the inches lost. Keep up the good work and (in my best Mommy voice) "make sure you are eating enough".. Your workouts look wonderful! Keep it up.

[karenmc6]

03/10 - 2A4
front squat push/press: 70/10 & 70/10
step-up: 15/10 & 20/10
dumbbell 1pt row: 30/10 & 30/10
static lunge rear foot elevated: 25/10 & 25/10
push-up: 10 & 10
plank: 50+10 & 30+30 - these are not getting any easier!
cable horiz woodchop: 20/10 & 20/10 - form better with 20

hiit-bike 11:30/2.16 mi: lvl 12 2x30 work with 60 rest

2B4 - to come...
been without my van for over a week now - transmission is being replaced in manchester, nh - three hours from here (but that's where it died!). hugh has been good about sharing his van, but his schedule is crazy so i just can't get it very often and working out here just doesn't work very well. if i can't get this workout in before friday, then it will have to wait until some future point because i am starting stage 3 on the 17th!!

[stingo]

I found it took me a while to get better at planks. But keep on plugging at it and it will come.

[karenmc6]

planning to post each workout as they come because i need the extra motivation!

03/17 - 3A1
1arm db snatch: 20/2+25/4 & 30/6 & 30/6 - took a bit to get the weight right, but i think i could still go up a bit
db single leg rdl: 30/6 & 30/6 & 30/6 - weight good, balance not so much
barbell bent-over row: 5'bar+50/6 & 5'bar+70/6 & 5'bar+70/6
db single arm overhead squat: 15-30/6 & 15-30/6 & 15-30/6 - these are deceptively difficult!
db incline bench press: 30/6 & 40/60 & 40/6
plank: 75 & 60 & 60 - never made 60 in stage two, so i am thrilled
reverse woodchop: 20/6 & 30/6 & 30/6
bodyweight matrix: watch died on the first one, but second took 4:15 - and it is so embarrassing but i can't jump!!

hiit-bike 11:30/1.95 mi: lvl 8 5x30 work with 60 rest


was down two pounds this week after tracking meals very closely. i am having a hard time getting all of my calls and protein in, particularly on nonlifting days. have given up trying to get more than 150g protein in. will play around with the numbers again this week.

[nutbar]

I'm there with ya on hating planks. Nasty, evil things.

Welcome to Stage 3!

[karenmc6]

hey diane - i'm going to start hanging out at your log - much more fun!!

[nutbar]

Maybe I should consider collecting a cover charge to enter? I could use the dough to hire some scantily-clothed dancing men.

[karenmc6]

Originally Posted by nutbar

Maybe I should consider collecting a cover charge to enter? I could use the dough to hire some scantily-clothed dancing men.

i'm in!!

[karenmc6]

03/19 - 3B1
rdl bent-over row: 115/6 & 135/6 - forgot to do a third set!
partial single leg squat: 20/6 & 30/6 & 30/6
wide grip lat pulldown: 120/6 & 120/6 & 120/6
back extension: 35/6 & 35/6 & 35/6
YTWL: 8/6 & 5/6 & 5/6 - need to go back to 8s. but 5s were good for learning the moves
swiss ball crunch: 6 & 6 & 6
hip flexion-prone jacknife: 6 & 6 & 6 - doing these by choice?? someone shoot me!
lateral flexion-hanna 3: 6 & 6 & 6
prone cobra: 90 & 90 & 90

got two work sessions done on hiit when hubby stopped by to collect me (car in shop, again!)

03/21 - 3A2
1arm db snatch: 40/6 & 45/6 & 45/4 + 40/2
db single leg rdl: 35/6 & 35/6 & 35/6
barbell bent-over row: 125/6 & 125/6 & 125/6
db single arm overhead squat: 15-30/6 & 15-30/6 & 15-30/6
db incline bench press: 35/6 & 35/60 & 35/6 - couldn't even try the 40s with the increase in weights earlier
plank: 62 & 30+30 & 60
reverse woodchop: 40/6 & 40/6 & 50/6
bodyweight matrix: 3:20 & 3:13 - actually did 4 jumps with both lunges and squats in first set!!

hiit-bike 11:30/2.03 mi: lvl 10 5x30 work with 60 rest
heart rate: 130 start&finish/160-165 work/140-145 recovery

[nutbar]

Wowzers!! Impressive numbers, She-Ra!

[mel]

Wow you are some strong!!!! Keep up the great work!

mel

[karenmc6]

thanx, guys! at least you understand how amazing it feels to toss that iron around! i've stopped telling anyone around here 'cause they just don't get it. hubby is ultrasupportive too, even tho he really doesn't understand either.

[kfisherx]

Girl you are some kinda crazy strong. I am loving these workouts. No doubt you are gaining some mucles.

[marygrace]

Wow, awesome workout! I second what the others have said, you are STRONG!