New Rules of Lifting: Fat Loss II

Vlog:

Workout Calendar: (click to enlarge)

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Workout Log: (click to enlarge)

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New Rules of Lifting: Fat Loss I

Workout Log:

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Workout Schedule: (click to enlarge)

There were a few pretty intense weeks in there with my half marathon training and a couple of recovery weeks while I nursed a knee/hamstring flare up and took it easy on the weights. All in all, it took me 6 weeks to complete what should have theoretically taken me only 4 (lifting 3x/wk) but I’m okay with that considering I was training for the half, ran a 10k, stepped up my yoga game, and did some cross training.

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Please note: I am not following the diet plan and was training for a half marathon even though long, steady state cardio isn’t recommended with this program. You can follow my cross training on DailyMile. And for curious minds, I’m currently up a couple of pounds, still taking progress pictures, and not calorie counting or anything for the time being.

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

Our New Home

As you guys know, we moved into a new (rental) house on the 1st of July. A lot of people really like the walking tour of our last place so I thought I would do it again! It’s also nice for non-local relatives to see, like my mommy in Montana! Enjoy!

 

PS – What are your thoughts on split levels? This house was on the market before turning into a rental and obviously didn’t have any takers but 1970’s split levels seem to be really popular in our area!

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

L4L Accent Vlog

Yeah, yeah, I’m on that bandwagon.

The words:
Aunt, Route, Wash, Oil, Theater, Iron, Salmon, Caramel, Fire, Water, Sure, Data, Ruin, Crayon, Toilet, New Orleans, Pecan, Both, Again, Probably, Spitting image, Alabama, Lawyer, Coupon, Mayonnaise, Syrup, Pajamas, Caught

The questions:
What is it called when you throw toilet paper on a house?
What is the bug that when you touch it, it curls into a ball?
What is the bubbly carbonated drink called?
What do you call gym shoes?
What do you say to address a group of people?
What do you call the kind of spider that has an oval-shaped body and extremely long legs?
What do you call your grandparents?
What do you call the wheeled contraption in which you carry groceries at the supermarket?
What do you call it when rain falls while the sun is shining?
What is the thing you change the TV channel with?