Rachael's NROL4W

[Rachael64]

I started the NROL4W at the end of May. I finished stages 1 and 2 and am now doing Stage 3.

8-10-09
1 Arm Dumbbell Snatch 12x6 12x6 12x6
Dumbbell single-leg Romanian Deadlift 5x6 5x6 5x6
Barbell bent-over row 40/6 40x6 40x6
Dumbbell single-arm overhead squat 5/10x6 5/10x6 5/10x6
Dumbbell incline bench press 15x6 15x6 15x6
Plank 90 sec.(3 sets)
Reverse Wood Chop 12x3 12x3 12x3 (used dumbbell)
Body Matrix 2 times

[Rachael64]

Barbell Romanian Deadlift/bent-over row 30x6 30x6 30x6
Partial single-leg squat bwx6 bwx6 bwx6
Wide grip lat pulldown 40x6 40x6 40x6
YTWL dumbbell handles x 6(3 sets)
Swiss-ball crunch bwx20 bwx20 bwx20
Hip flexion bwx6 bwx6 bwx6
Lateral Flexion bwx6 bwx6 bwx6
Prone Cobra 90 sec. 90 sec. 90 sec.

I'm not sure if I'm doing the YTWL's right. The pictures in the book were hard to figure out.

[Rachael64]

1 Arm Dumbbell Snatch 15x6 15x6 15x6
Dumbbell single-leg Romanian Deadlift 8x6 8x6 8x6
Barbell bent-over row 50/6 50x6 50x6
Dumbbell single-arm overhead squat 5/10x6 5/10x6 5/10x6
Dumbbell incline bench press 15x6 15x6 15x6
Plank 90 sec.(3 sets)
Reverse Wood Chop 15x3 15x3 15x3 (used dumbbell)
Body Matrix 2 times

The squat jumps and lunge jumps in the body matrix are killers!

[stingo]

Welcome to the forums and keep up the good work.

[LancelotsLover]

Hi! I've been following your husband's log some, and found out you and I are at the same stage in NROLFW. I am loving the program, but had to take a rest this week (I just started stage 3 Sunday, did A1) because I did something to my shoulder and it really hurt for a couple of days. It's getting better, but I'm going to rest it until at least Saturday.

Looks like you're doing well. Check the FAQs in the NROLFW forum for YWTL. It is a little strange feeling at first. I found some videos, but not sure if they were in the FAQs or not. I will try to dig them up for you soon.

Welcome, and have fun!

[Rachael64]

Barbell Romanian Deadlift/bent-over row 35x6 35x6 35x6
Partial single-leg squat bwx6 bwx6 bwx6
Wide grip lat pulldown 45x6 45x6 45x6
YTWL 2.5 x 6(3 sets)
Swiss-ball crunch(holding plate) 10x10 10x10 10x10
Hip flexion bwx6 bwx6 bwx6
Lateral Flexion bwx6 bwx6 bwx6
Prone Cobra 90 sec. 90 sec. 90 sec.

[Rachael64]

1 Arm Dumbbell Snatch 15x6 15x6 15x6
Dumbbell single-leg Romanian Deadlift 8x6 8x6 8x6
Barbell bent-over row 50/6 50x6 50x6
Dumbbell single-arm overhead squat 5/10x6 5/10x6 5/10x6
Dumbbell incline bench press 20x6 20x6 20x6
Plank 90 sec.(3 sets)
Reverse Wood Chop 15x3 15x3 15x3 (used dumbbell)
Body Matrix 2 times