Workout B : 1 : Stage 3

Today's workout:
barbell romanian... 3~(30/6)(30/6)(30/6) ... can go up in weight next time.
partial s.l. squat 3~(BW/6)(BW/6)(BW/6)xLR ... worked out better than I thought it would, I did the last set on the side of a step. Could feel these!
wide-grip lat. pulldown 3~(62.5/6)(70/6)(70/6)
back extension 3~(BW/6)(BW/6)(BW/6) ... used the machine that looked like this.
YTWL 3~(15/6)(15/6)(20/6) ... did these on the same machine, kept straight.
swiss-ball crunch/hipflexion/lateralflexion 3~(6each) ... did the prone jacknife for the first two hip flexions, then a reverse crunch.
Prone Cobra 3~(70/30/40) ... I am such a slacker on these (was supposed to do three 90seconds).

Finished with HIIT, 15 minutes.

I felt really comfortable today, not sure how to describe it. I just did not have any issues and felt like I had been doing these exercises for ever (even though this is the first day), guess that has to do with most these exercises being from earlier stages. I am only going to workout 2 times this week, because I have an evening organic chemistry exam tomorrow night (yikes!).

I also joined thedailyplate.com today. I like it better than calorie count because they have more food and it's a lot easier to add your own food nutrition. I guess this means once in awhile I will just mention the diet portion of this program, which is very important. Today my breakdown was: 39.17%/30.54%/30.29% for carbs/fat/protein, ate under my calorie range though (2,036 calories), only at 1,500 so will have to work at adding more foods through the day. This was my first official day tracking here so we'll see how it goes.

Workout A : 1 : Stage 3

Today's workout:
d.b. snatch 3~(15/6)(20/6)(20/6)xLR ... was afraid to do this but love them!
d.b. s.l. rom. deadlift 3~(10/10)(10/6)(15/6)xLR ... balance issues, again.
barbell bent over row 3~(20/6)(20/6)(30/6)
d.b. s.h. overhead squat 3~(5_10/6)(5_10/6)(5_10/6)xLR
d.b. incline b.p. 3~(15/6)(15/6)(20/6) ... using the third notch incline.
plank 3~(40/20)(30/20)(30/30) ... 170 seconds total.
reverse woodchop 3~(30/6)(30/6)(20/6) ... need to work on form.

Finished with BW Matrix (deadly!) 2~(2:20_24/12/6/2)(2:30_24/12/6/6)

Month 3 Measurements

I just compared them from the beginning up till now.

Workout B : 4 : Stage 2

Last workout of Stage 2!

Deadlift 2~(40/10)(40/10)
Bulgarian Split Squat 2~ (20/10LR)(20/10LR)
Underhand-grip Lat Pulldown 2~ (72.5/10)(75/10)
Reverse Lunge from box 2~ (20/10LR)(20/10LR)
Dumbell Prone Cuban Snatch 2~ (20/10)(20/10)
Swiss-Ball Crunch/Reverse Crunch 2/2~ (10/10)(10/10)
Lateral Flexion 2~ 10/10
Prone Cobra 2~ 60/30/30sec ... 120sec total.

HIIT on the treadmill for 15 minutes. I found it difficult to do HIIT on the treadmill vs the eliptical. On the eliptical it is easy and quick to change your speed, however with the treadmill going from 4.0 to 6.0 speed takes more time, and since this was my first time on the treadmill in awhile it took awhile to get a speed that was hard work. I used to be an avid runner, not hardcore or anything, maybe like 9 miles a week, but I stopped this in the summer, and haven't ran since. I was surprised when I ran today that it actually felt good and easy. Not sure if it's maybe because of my stronger legs now :)

Progress Pictures

From left to right: Jan/Feb/March

There is no real noticeable difference. I did take pictures at other angles but don't want to overload this blog, perhaps will post a montage in the end.

Workout B : 3 : Workout A : 4 : Stage 2

Last Friday:
Deadlift 2~(62/10)(42/10) ... focused more on my form again and even lowered the weight because of this.
Bulgarian Split Squat 2~ (BW/10LR)(BW/10LR) ... went low for these.
Underhand-grip Lat Pulldown 2~ (65/10)(70/10) ... think I'm getting too obssesed with form, have to remember what Lou discussed.
Reverse Lunge from box 2~ (20/10LR)(20/10LR) ... I think I have been forgetting to add these in my log, but have been doing them.
Dumbell Prone Cuban Snatch 2~ (10/10)(10/10)
Swiss-Ball Crunch/Reverse Crunch 2/2~ (10/10)(10/10)
Lateral Flexion 2~ 10/10
Prone Cobra 2~ 50/30/20sec ... 100sec total.

Today's Workout:
Front Squat/Push Press 2~(30/10)(30/10)
Step-Up 2~ (30/10)(30/10)
Dumbell One-point Row 2~ (20/10)(20/10) ... bad balancing day.
Static Lunge, rear foot elevated 2~ (20/10)(20/10)
Pushup 2~ 10/10 ... still doing these on an incline.
Plank 2~ (30/20/20/30/20) ... on the floor.
Russian Twist on Stability Ball 2~ (3kg/10)(3kg/10)

ended with HIIT

Workout A : 3 : Stage 2

Front Squat/Push Press 2~(30/10)(30/10)
Step-Up 2~ (20/10)(30/10)
Dumbell One-point Row 2~ (20/10)(30/10) ... getting lots better at balancing.
Static Lunge, rear foot elevated 2~ (20/10)(20/10)
Pushup 2~ 10/10 ... still doing these on an incline. Did five of these on the floor.
Plank 2~ (30/30/20/20/20) ... finally did the full time (on the floor too)!
Russian Twist on Stability Ball 2~ (3kg/10)(3kg/10) ... need to work on keeping hips stable.

I also did HIIT, since I didn't get around to it on Monday.

Workout B : 2 : Stage 2

Deadlift 2~(62/10)(62/10) ... focused more on my form, and need to be careful of these since I have lower back issues.
Bulgarian Split Squat 2~ (10/10LR)(10/10LR)
Underhand-grip Lat Pulldown 2~ (70/10)(72.5/10) ... I love doing these and imaging myself doing chin-ups.
Dumbell Prone Cuban Snatch 2~ (10/10)(10/10) ... Felt these for days last time so stuck with 10lbs.
Swiss-Ball Crunch/Reverse Crunch 2/2~ (10/10)(10/10) ... arms up first time, second time with 2kg.
Lateral Flexion 2~ 10/10 ... these make my whole leg feel sore!
Prone Cobra 2~ 25/30/40sec ... 95sec total, working myself up there.

Workout A : 2 : Stage 2

Front Squat/Push Press 2~(30/10)(30/10) ... think I got form all set, so ready to increase the weight.
Step-Up 2~ (20/10)(20/10)
Dumbell One-point Row 2~ (5/10)(5/10) .. still no sense of balancing, finished it as a bent-over row.
Static Lunge, rear foot elevated 2~ (20/9)(20/10) ... now that I am doing them correctly, they are harder!
Pushup 2~ 10/10 ... still doing these on an incline. (3rd slot from the bottom on the squat rack)
Plank 3~ (30/20/20) ... was in a rush today so only did 70sec total.
Russian Twist on Stability Ball 2~ (2kg/10)(2kg/10) ... much better form, but need to work on keeping hips stable.

Workout B : 1 : Stage 2

Deadlift 2~(42/10)(62/10) ... Since I don't think I mastered the deadlift last time (didn't do my max I decided to do regular deadlifts for now.
Bulgarian Split Squat 2~ (10/10L7R)(10/7L10R) ... These were harder then anticipated. I could def. feel these! Since I couldn't even finish the R the first time, I swapped the # for the last set to keep things balanced.
Underhand-grip Lat Pulldown 2~ (60/10)(65/10) ... I first started with 40, since I figured these would less then the overhand pulldowns, but I was wrong! Think I can still increase my weight next time.
Dumbell Prone Cuban Snatch 2~ (10/10)(20/10) ... I felt really awkward the first time on an inclined bench so for the second set I stood up and bend my upper body down.
Swiss-Ball Crunch/Reverse Crunch 2/2~ (12/10)(10/10) ... Did the swiss-ball ones with my hands over my head.
Lateral Flexion 2~ 10/10 ... didn't hold them for full 5 seconds, but could still feel it!
Prone Cobra 2~ 30sec/25sec ... also felt awkward to do in front of people, reason I only did 55sec total. I will work on not being shy with these workouts!

*Note: on exercises with dumbells, the weight I list is a combination of the dumbells used, e.g. 10lbs means 2 5 lbs was used.

HIIT: I completed 14 minutes on the eliptical as part as Workout1B.

Sparkpeople

I just wanted to add a plug in for Sparkpeople since they helped me in the first part of my journey. It was a great site for someone like me who likes to plan and have everything down in the computer. But at this point it seems like the success person from that site was just a new beginning for me, since I am trying to gain muscle/lost fat now through the NROL4W program. Just goes to show that there is always something to work towards and ways to make your life healthier and better.

Workout A : 1 : Stage 2 Begins!

Last Friday I completed Workout 1 in Stage 2.

Front Squat/Push Press 2~(20/10)(30/10)
Step-Up 2~ (15/10)(15/10)
Dumbell One-point Row 2~ (5/10)(5/10) .. talk about no sense of balance!
Static Lunge, rear foot elevated 2~ (15/10)(10/10) ... looked online and in the book after and was doing these wrong, I was pushing my foot back up on the step.
Pushup 2~ 10/10 ... still doing these on an incline.
Plank 3~ (40secx3) ... decided to these on the bench, and went better then I thought
Russian Twist on Stability Ball 2~ (1kg/5)(1kg/8) ... fell over during the first step and a trainer saw me came over and gave me a tip *blush*

GOALS FOR STAGE 2:
I look at the last stage as my break in. I was not increasing my weights each time, as I was trying to get comfortable with the moves. But I am ready and my goal is to increase at least every other time.

I am looking forward to part B (so much stuff!) should be fun.