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:

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(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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Rhody Run 2011

Going into this race, I had three main objectives.

1) Don’t die.

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Yes, it’s a bit dramatic, but it’s true. I really just wanted to survive this thing. I’m a self-proclaimed non-runner and a few months ago, the idea of even running a mile without stopping would give me an anxiety attack.

Spoiler Alert: I didn’t die.

2) Don’t get injured.

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Basically, I wanted to train smart and run smart. I came up with a plan that had me only running three times a week and had me slowly increasing my mileage. For the most part, I warded off my plantar fasciitis and am only suffering from relatively minor bodily aches and annoyances.

My third goal I didn’t share really with anyone but my husband. Mostly because I didn’t want to embarrass myself if I didn’t make it.

3) Run 12k in less than 90 minutes.

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Guess what, ya’ll?

I did it.

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I know that 12k isn’t necessarily a long race, especially in the world of healthy living bloggers that run marathons in their sleep. But it’s a huge deal for me. Like, massive.

I’ve never been a runner. Even when I did cross country in high school. I only did it to stay in shape for soccer season and I dreaded every minute of it. But I didn’t dread this. Well, not entirely anyway.

I dreaded the starting corral. Being in that close of proximity to over 2,000 people doesn’t really jive well with me.

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I also dreaded Hastings hill.

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The first time I ran Hastings, it took nearly 13 minutes. The second time I think took longer because it was tacked on the end of a 6-miler and I was wiped. But I owned that bitch in under 12 minutes this time.

And my Dad was parked at the top of the mile long hill which is right by his house.

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(Pictures jacked from his facebook – thanks, Pop!)

Gawd, I am dreading seeing the official race photos, by the way.

So anyway, here are my splits:

Mile 1: 10:50
Mile 2: 10:52
Mile 3: 11:56 <- Hastings Hill
Mile 4: 10:53
Mile 5: 10:33
Mile 6: 11:05
Mile 7: 11:33
Mile 7-7.48: 4:50

Overall pace: 11:04 (As opposed to my initial goal of 12:00 min/mi)

I’m really proud of myself. Really. I even got pretty emotional crossing the finish line.

But I didn’t love the whole experience.

It’s a small town race so there weren’t a ton of spectators and the ones that there were, they weren’t terribly vocal and there weren’t any fun signs. There was a Champagne station which is cool (we were on the other side of the road so we didn’t partake though). I think the overall energy of the race was just kind of low.

I also hate the shirts.

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I don’t like that they are long sleeves, I don’t care for the material, and I hate the different logo from past years. Blech. And no medals which is whatevs. And the post-race food situation was mega lame and had a massive line so we just split. Headed to Dad’s for a shower then out to replenish our glycogen stores.

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I’m glad that I did it. And I’d like to do it again next year now that  I know what to expect. I’m hoping that my next go around, my nerves are lessened and I don’t get as anxious.

Either way, I certainly couldn’t have done it without the Huz.

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He trained with me for every single long run and many of my shorter runs. He gave me pep talks. He literally pushed me up demon hills. He’s made sure I stay hydrated. He’s been my total support system.

And he’s not stopping!

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We are signed up to do the See Jane Run Seattle Half Marathon in July!

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He’s planning on running it with me completely and all of the long runs even though he’s got a killer relay race planned for the following weekend that he needs to train for on his own as well. I think he only agreed because it’s going to be like 90% women running. At least, I’m pretty sure that’s my Dad’s reason for even considering crossing the water to spectate that race!

I’ve already mapped out a solid training plan for the next 8 weeks and I’m feeling confident.

Hopefully I don’t die.

New Rules of Lifting For Women: Stage 5

Wow, we’re really coming along, aren’t we? Just chugging along and really excited to mix it up with Stage 6.

Workout schedule:

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(Click to enlarge!)

Stage 5A

4 sets of 4 reps

One-Armed DB Snatch 30#->35#

DB single-leg Romanian Deadlift (aka The Drinking Bird) 25# DB’s –> 30# DB’s
Barbell Bent-over Row 70# –> 85#

DB Single-Arm Overhead Squat 20#/10# –> 30#/15#
DB Incline Bench Press 25# DB’s –> 30# DB’s (with help getting them up)

Plank 60 sec –> 120 sec
Reverse Woodchop 40# –> 45#

Body Weight Matrix (24 squats, 24 alternating lunges, 24 alternating lunge jumps, 24 squat jumps) 2:16 –> 1:45

***

Stage 5B

4 sets of 4 reps

Barbell Romanian Deadlift/Bent-over Row 75# –> 95#

Partial Single-Leg Squat Bodyweight (BW) only
Wide Grip Lat Pulldown 105# –> 112.5#

Back Extension 25# –> 35#
YTWL’s 5# DB’s –> 8# DB’s

2 sets of 8 reps because 4/4 was annoying!

Swiss Ball Crunch 15#
Hip Flexion BW
Lateral Flexion BW

Prone Cobra 90sec –> 120sec

Stage 1 Recap

Stage 2 Recap

Stage 3 Recap

Stage 4 Recap

Stage 5 Calories

Average Daily Calorie Consumption: 1600-1800kcal
Average Weekly Calorie Burn: 2000-3600kcal

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 (!)

New Rules of Lifting for Women: Stage 4

A bit of a different “recap” for Stage 4:

How do you guys deal with a mental burnout?

Schedule:

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(Click to enlarge)

And the exercises:

(The weight in parenthesis was Stage 2 weights.)

Stage 4A (3 sets of 8 reps)

Front Squat Push Press: (45#) 45# –> 55#

Step-up: (5 risers, 20# DB’s) 5 risers, 25# DB’s
Dumbbell 1-pt Row: (20# DB’s)
25# DB’s

Static Lunge w/ Rear Foot Elevated: (20# DB’s) 25# DB’s 
Push-up: Regular, bodyweight only

Plank: (48 sec) 60-75 sec 
Cable Horizontal Wood Chop: (27.5#) 30# –> 45#

Stage 4B (2 sets of 8 reps)

Wide Grip Deadlift from Box: (75#) 80#

Bulgarian Split Squat: (10# DB’s) 12# DB’s
Underhand Grip Lat Pulldown: (97.5#) 100# –> 105#

Reverse Lunge from box w/ Forward Reach: (10# DB’s) 12# DB’s
DB Prone Cuban Snatch: (8# DB’s) 8# DB’s

Swiss Ball Crunch: 15# DB
Reverse Crunch: bodyweight
Lateral Flexion: bodyweight

Prone Cobra: (96 sec) 120 sec

HIIT (on elliptical)

2 min warm-up at level 1, ~50 rpm
2 min warm-up at level 5, ~50 rpm
1 min sprint at level 8, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 9, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 11, ~80-85 rpm
1 min recovery at level 1, ~40-45 rpm

Stage 1 Recap

Stage 2 Recap

Stage 3 Recap

Stage 3 Calories

Average Daily Calorie Consumption: 1550-1750kcal
Average Weekly Calorie Burn: 1700-2500kcal

BODYWEIGHT:

Beginning program: 163
End Stage 1: 161
End Stage 2: 160
End Stage 3: 159.5
End Stage 4: 158.5

New Rules of Lifting for Women: Stage 3

The end of Stage 3 of the program is about the half-way point! There are 7 stages total and the first stage is twice as long as the others. Wow. We are half way? Really? Just chugging along, folks!

Stage 1 Recap

Stage 2 Recap

New Rules of Lifting for Women–Stage 3 Recap–http://leftoversforlunch.com

Workout Calendar (Click to enlarge)

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Stage 3A

One-Armed DB Snatch 20# –> 30#

DB single-leg Romanian Deadlift (aka The Drinking Bird) 15# DB’s –> 25# DB’s
Barbell Bent-over Row 40# –> 70#

DB Single-Arm Overhead Squat 15#/8# –> 20#/10#
DB Incline Bench Press 20# DB’s –> 25# DB’s

Plank 30 sec –> 60 sec
Reverse Woodchop 25# –> 40#

Body Weight Matrix (24 squats, 24 alternating lunges, 24 alternating lunge jumps, 24 squat jumps) 3:27 –> 2:16

***

Stage 3B

Barbell Romanian Deadlift/Bent-over Row 45# –> 75#

Partial Single-Leg Squat Bodyweight (BW) only
Wide Grip Lat Pulldown 100# –> 105#

Back Extension 25#
YTWL’s 5# DB’s

Swiss Ball Crunch 15#
Hip Flexion BW
Lateral Flexion BW

Prone Cobra 90sec

HIIT (on elliptical)

2 min warm-up at level 1, ~50 rpm
2 min warm-up at level 5, ~50 rpm
1 min sprint at level 9, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 11, ~80-85 rpm
2 min recovery at level 1, ~35-45 rpm
1 min sprint at level 12, ~80-85 rpm
1 min recovery at level 1, ~30-35 rpm

Stage 3 Calories

Average Daily Calorie Consumption: 1600-1700kcal
Average Weekly Calorie Burn: 1500-2200kcal

BODYWEIGHT:

Beginning program: 163
End Stage 1: 161
End Stage 2: 160
End Stage 3: 159.5

New Rules of Lifting for Women: Stage 2

I’m starting Stage 3 today! Here are my awkward ramblings on Stage 2:

 

And my workout calendar (in teal – click to enlarge):

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(The one’s with the “+” showing are the ones that I did HIIT afterwards.)

And the exercises:

Stage 2A (2 sets of 10 reps)

Front Squat Push Press: 30# –> 45#

Step-up: 5 risers, 20# DB’s
Dumbbell 1-pt Row: 20# DB’s

Static Lunge w/ Rear Foot Elevated: 20# DB’s
Push-up: Regular, bodyweight only

Plank: 35 sec –> 48 sec
Cable Horizontal Wood Chop: 20# –> 27.5#

Stage 2B (2 sets of 10 reps)

Wide Grip Deadlift from Box: 50# –> 75#

Bulgarian Split Squat: 15# DB’s –> 10# DB’s
Underhand Grip Lat Pulldown: 75# –> 97.5#

Reverse Lunge from box w/ Forward Reach: 10# DB’s
DB Prone Cuban Snatch: 8# DB’s

Swiss Ball Crunch: 15# DB
Reverse Crunch: bodyweight
Lateral Flexion: bodyweight

Prone Cobra: 60 sec –> 96 sec

HIIT (on elliptical)

2 min warm-up at level 1, ~50 rpm
2 min warm-up at level 5, ~50 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rp
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1 min sprint at level 10, ~80-85 rpm
1 min recovery at level 1, ~40-45 rpm

Stage 1 details here.

Single Girl Workouts + A Giveaway

With the Huz in San Diego for a few weeks, I took advantage of the empty house to make an ass of myself, free of judgment: I did a couple exercise dvds for my cardio workouts.

I know, I know, my husband wouldn’t really judge me. He’d probably even try to muffle his laughter for my sake as well. But I know I am too embarrassed to attempt these sort of things in his presence. And he’s rarely absent when I am home. But this was the perfect chance.

I started with Netflix Instant, selecting a few dance-y workouts that didn’t seem to need weights or anything. My first attempt:

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I think that Crunch is pretty renowned in the exercise video world so that put me at ease a bit.  The girl was a bit annoying but I think that just comes with the territory. This particular DVD was basically broken down like so:

5 minutes warm-up
10 minutes latin-based dance
10 minutes “party” dance
10 minutes retro dance 
5 minutes cool down

I really didn’t like this format. As soon as I would start to get in to the rhythm, they would totally change the style! Of the three, I found the party dance to be my favorite. I got the most “in to” this section. The retro was sort of cool for the disco fever moves but I actually found this one to be the most challenging to get in the groove with and thus the least heart-pumping.

Speaking of heart pumping, my HRM is on the fritz (even after a new battery) but I did check my heart rate a couple of times and I would say it was generally around 150. This is not as high as when I am rocking out to the stairstepper, my cardio go-to but I didn’t have to make myself somewhat presentable or waste time driving to the gym so that is definitely a pro.

The second DVD I gave a shot was actually recommended by my dear friend, Claudia.

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Kickboxing was much more my cup of tea than dancing. This DVD consisted of 5 10-minute segments.

Basic Training
Butt & Thighs
Arms & Shoulders
Fat Burning Blast
Abs

The 2nd and 3rd segments recommended light hand weights which I didn’t have. It was still a decent workout without them but they would really kick this up a notch. I really got in to my jabs and hooks and uppercuts.

The last two sections were a bit awkward for me because I didn’t have a mat and doing burpees and ab work on the hard uneven tile hurt. BUT I did manage to get my HRM to pick up this time (for the most part).

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350 burn? Not bad, not stellar. I would definitely do this DVD again. The gal was ripped and far less annoying this Miss Peppy Dance A Lot. It gets old hearing “I know you’ll get results with that workout.” but she redeemed herself by not using the word “tone”.

Ok, I’m going to level with you. I couldn’t stomach another exercise DVD. It’s just not my style. I belong on a weight room or jamming out to my own music doing my own thing. I can’t get into exercise classes either (except spin but we don’t have that anywhere around here).

BUT I do have TWO unopened copies of SparkPeople’s Fit, Firm and Fired Up for you guys to try out.

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I acquired these through rooming with Stepfanie, who works at The Spark, at Foodbuzz Festival and now I’m tracking on SparkPeople!

So you know the drill.

To enter, leave a comment below about what your favorite workout is. Weights? Running outside? A Sweaty yoga session? Spill.

Feeling greedy? Get another entry by “Like”ing Leftovers For Lunch on Facebook and leave some love on the page.

Feeling super greedy? Follow me on Twitter and give this post a shout out! (Don’t forget to cc me on it so I can track it!)

I will randomly select a winner from all the entries and announce the winner on Friday, February 18th.

Ready, Set, Go!