New Rules of Lifting for Women: Stage 7 Recap

And the grand finale for New Rules of Lifting for Women:

Workout Calendar:

June 2011 (click to enlarge)

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July 2011 (click to enlarge)

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August 2011 (click to enlarge)

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Logs (click to enlarge)

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Stage 1 Recap

Stage 2 Recap

Stage 3 Recap

Stage 4 Recap

Stage 5 Recap

Stage 6 Recap

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
End Stage 7: 152.5 (A month of a lot of running in there!)

Total weight lost: 10.5 lbs

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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!

New Rules of Lifting for Women: Stage 1

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?)

December:

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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.

January:

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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.

Stage 1A

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

Stage 1B

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#

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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.