01/07 - 1A
squat: 50+bar/15 & 70+bar/15 (machine)
push-up: 2x15 (on knees)
seated row: 70/15 & 75/15
step-up: 15/15 (lousy form!) 10/15 (much better form!)
prone jackknife: 6 & 8 (not even going to discuss form!)
01/09 - 1B
deadlift: 50+bar (not olympic)/15 & 70+bar/15
dumbbell shoulder press: 12/25 & 11/25
wide grip lat pulldown: 15/70 & 15/70
lunge: bw/12 (after dropping the 20 pound dbs - what was i thinking?!) & bw/8
swissball crunch: bw/8 & bw/8 (easy)
01/11 - 1A
squat: 50+bar/15 & 70+bar/15 (machine)
push-up: 2x15 (first three of each set on toes!! rest on knees)
seated row: 90/15 & 90/15
step-up: 10/15 & 10/15
prone jackknife: 8 & 8 (with much better form! but not perfect)
01/14 - 1B - changed gyms today & had a pt supervise my form
deadlifts: 115/14 & 115/15
dumbbell shoulder press: 20/15 & 20/13
wide-grip lat pulldown: 75/15 & 82.5/15
lunge: bw/15 & bw/15 (static at pt's suggestion)
swissball crunch: bw/8 & bw/8 (easy)
i am also following the nrol4w nutrition recommendations, but having a hard time getting all my calories in - i'm just not hungry enough! this week i am working on planning my meals a day ahead so i will get everything in. it seems i'd been eating 40p/30c/30f for a while now without working at it, so the ratio works pretty well for me.
i am loving this program! karen
