So this time around with doing the NROL4W weight program, I’m going to do a quick vlog after each stage to just share my thoughts and little tidbits about it. Here’s the first one! Enjoy!
My actual schedule:
(Workouts are in teal, my personal calendar is pink, our calendar is purple. I think you can click to enlarge? If not, I’m sorry. Someone teach me how to do that?)
As you can see, we started off very strong and consistent then it definitely waned when my MIL was in town and it took us a bit to get going again.
The exercises with start and end weights. The first workouts are 2 sets of 15 reps and the last workouts went to 3 sets of 8 reps just FYI. Oh, except the ab stuff which started at 8 and went to 15 reps.
Squats 15# –> 80#
Push-up 60* incline –> full pushup
Seated Row 60# –> 80#
Step-up 5 risers, 15# dumbbells –> 20# dumbbells
Prone Jackknife bodyweight only, 8 –> 15
Deadlift 40# –> 90#
Dumbbell Shoulder Press 12# dumbbells –> 20# dumbbells
Wide Grip Lat Pulldown 60# –> 100#
Lunges 10# dumbbells –> 20# dumbbells
Swiss Ball Crunch 15# –> 35#
And for my own future reference, my weight went from 163 –> 161 but that’s a pretty standard fluctuation for me. Get in the 150’s and I’ll count it as a legit loss.