New Rules of Lifting for Women: Stage 6 Recap

We’re in the home stretch, folks! Only one stage left to go!

New Rules of Lifting for Women Stage 6 Recap

Workout Calendar:

image

(Click to enlarge)

Workout A:

Negative Chin-Ups: 3 sets, 1 rep 3 sec –> 10 sec

Underhand Lat Pulldown: 10 sets, 2 reps 105# –> 120#

Each of the following started as 2 sets of 10 and progresses to 4 sets of 4

BB Split Squat: 55# –> 75#
Push-up: Regular x10 –> Feet on step with 1 riser x4

Workout B:

Each of the following started as 2 sets of 10 and progresses to 4 sets of 4

Reverse Lunge w/ DB on shoulder: 20# –> 30#
DB 2-point Row: 30# –> 40#
DB Push Press: 20# DB’s –> 30# DB’s

Back Extension: 25# –> 35#
Incline Reverse Crunch: 25* angle –> 45* angle

Stage 1 Recap

Stage 2 Recap

Stage 3 Recap

Stage 4 Recap

Stage 5 Recap

Stage 6 Calories

Average Daily Calorie Consumption: Haven’t been tracking this Stage.
Average Weekly Calorie Burn: 2200-2700kcal

BODYWEIGHT:

Beginning program: 163
End Stage 1: 161
End Stage 2: 160
End Stage 3: 159.5
End Stage 4: 158.5
End Stage 5: 157
End Stage 6: 155.5 <- BooYA!

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2 Responses

  1. Awesome work! I am about 1/2 way through stage 2, and I haven’t been seeing any weight loss, but I’ve definitely noticed other changes (like, I have a butt! I’ve never had a butt!) I can’t remember, are you counting calories too, or is the weight loss strictly from the workouts?

    • I did count calories for the first few months/stages but stopped. It always wears on me after awhile. Still trying to be mindful, obviously!

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