New Rules Newbie

Gauge

Decided to start a log here after seeing several other ladies are following the same program. And also because I need accountability. And also because I need a log that doesn't consist of hastily typed notes on my phone...

I started the New Rules Of Lifting For Women on January 13th. Currently halfway through the first stage. I've had the book a good while, it's been thumbed through and read numerous times, but I decided 2013 was going to be the Year of Lifting and finally started the program.

My goals are: lose fat, build muscle, get stronger, get fitter!

After some weight loss through diet, I'm currently hovering at the upper edge of "average" BMI and I would love to bring that number down. That said I realise BMI/the number of the scale isn't the be all and end all so I will be keeping track of measurements too. So far I am about 3lbs down on the scale.

Anyway- enough about me, time to log today's workout!

I met with a personal trainer on Friday who went through every single move with me and introduced me to the squat rack which I've had a major fear of. Previously I've been using the pre-loaded barbells but it was time to move up. It was a major boost of confidence and I was really excited to get back to the gym today and try everything out. The gym was blissfully empty thanks to the rugby so I had the squat rack all to myself.

NROLFW Stage 1
Workout A5

Warmup
10 minutes on the elliptical (4 minutes of that was tabata intervals)
1 minute plank
10 x bird dog

15 x squat (no weight)
10 x 10kg squat
10 x 20kg squat

3 sets
10 x 30kg Squat

3 supersets
10 x Pushups
10 x 25kg Seated Row

3 supersets
10 x 7kg step up (on bench)
12 x Prone Jackknife

Stretching

butthatsjustme

Congrats on starting!

Haha, I just got the guts to move from the preloaded barbells to the squat rack last week too! It so does boost your confidence!!

I'm just starting off with barbell stuff too, seems to be lots of people just starting at the mo

Gauge

This morning's workout.

NROLFW Stage 1
Workout B5

Warmup
9 minutes on the elliptical (4 minutes tabata intervals, 5 minutes medium "just warm the eff up" intensity)
90 second plank
15 x squat (no weight)
15 toe touches

10 x 10kg deadlift

Deadlift- 3 sets
10 x 20kg
10 x 25kg
10 x 30kg

Will aim for 3 sets of 30kg next time. I think I underestimated myself today.

3 supersets
10 x 6kg dumbbell shoulder press
10 x 23kg (1 set), 10 x 25.3kg (2 sets) lat pulldown

3 supersets
10 x 7kg lunge
12 x swiss ball crunch (holding a 5kg weight across my chest, for the craic).

Stretching

Feels weird not doing any cardio at the gym. For the first few weeks I had enough time to do some intervals after finishing the workout but now that I'm doing 3 sets of everything I'm stuck for time! Probably no harm but it's hard to shake the MUST DO CARDIO, MUST BURN ALL THE CALORIES!! mindset

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This evening: 45 minute bootcamp class.

Some running/sprints, fair bit of core work.

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Yesterday: Took a rest day! Wasn't feeling too great for some reason.

This morning's workout:

NROLFW Stage 1
Workout A6

Warmup
8 minutes on the elliptical (4 minutes tabata intervals, 4 minutes general warmup)
110 second plank


15 x squat (no weight)
10 x 10kg squat
10 x 20kg squat

3 sets
10 x 30kg Squat

Had hoped to increase this slightly today but I found 30kg was enough for some reason. Maybe because the weights area was packed and I was really self conscious and it was messing with my concentration. I really need to get over that!

3 supersets
10 x Pushups
10 x 27.3kg Seated Row

I only intended to do 25kg and didn't spot that someone had left one of those 2.3kg increment weights on it! Oh well


3 supersets
10 x 7kg step up (on bench)
12 x Prone Jackknife

Stretching

Gauge

Measurements

Last weigh in: February 1st

Today's weight: -1.8lbs

Last measurements: January 7th

Today's measurements:
Waist: -3.5"
Hips: -2.5"
Bicep: -0.5"
Forearm: -0.5"
Chest: Same (I'm perfectly okay with that part of my body staying the same! )
Calf: Same
Thigh: +0.5" (The one part that actually got bigger! Interesting)

Gauge

This morning:

45 minute spin class
15 minute "core" class

Gauge

NROLFW Stage 1
Workout B6

Warmup
10 minutes on the elliptical (4 minutes tabata intervals, 5 minutes medium intensity)

130 second plank
20 x squat (no weight)
10 lunges
15 toe touches

10 x 15kg deadlift
10 x 20kg deadlift

Deadlift- 3 sets
10 x 30kg


3 supersets
10 x 6kg dumbbell shoulder press
10 x 27kg lat pulldown

3 supersets
10 x 7.5kg lunge
12 x swiss ball crunch (holding a 5kg weight across chest).

Stretching

Only 4 more workouts left in Stage 1!

Gauge

Yesterday: 1 hour horse-riding class

This morning's workout- bleh. I was the first person in the gym this morning and in the 10 minutes it took to warm up the weight room went from empty to jam packed and I couldn't get anywhere near the squat rack for half an hour. Then I couldn't locate any dumbells for the step ups as the place was an absolute mess this morning!

NROLFW Stage 1
Workout A7

Warmup
8 minutes on the elliptical (4 minutes tabata intervals, 4 minutes general warmup)
100 second plank


(Approx) 45 x squat (no weight)
30 x 10kg squat

Basically, did an abundance of these while waiting for the squat rack, before eventually giving up and doing the other exercises in the routine.

When I managed to nab the rack:

10 x 20kg squat

3 sets
8 x 30kg Squat
8 x 35kg Squat
8 x 35kg Squat


3 sets
8 x Pushups
8 x 27.3kg Seated Row

Ended up doing the pushups first, and the rows last because I couldn't get near the machine for those either.

3 supersets
8 x 7.5kg step up (on bench)
14 x Prone Jackknife

Wanted to up the weights to 8kg today but couldn't find them anywhere.

Stretching

Gauge

Tonight: Bootcamp.

45 minutes of circuits (do two exercises for 40 seconds, rest for 20, then move on). Intense but fun! Some boxing involved and punching things is always fun.

Tomorrow will be a rest day but will try and get some stretching in.

Gauge

So, weigh in this morning- I am the exact the same as last week right down to the decimal point. Not going to lie, I was disappointed as this week I've really been on my best behaviour! I'm afraid of plateauing, which has happened to me before around this weight. Oh well, we'll see what happens next week.

On the plus side, it put me in the perfect p1ssed off mood to fuel a good workout:

NROLFW Stage 1
Workout B7

Warmup
8 minutes on the elliptical (4 minutes tabata intervals, 4 minutes medium intensity)

90 second plank
20 x squat (no weight)

15 toe touches
15 squat to stand

8 x 20kg deadlift
8 x 30kg deadlift


Deadlift- 3 sets
8 x 40kg

Yessss. I decided to just f**king do it and grabbed the olympic barbell rather than one of the preloaded ones this morning. AND I DID. I've finally graduated to the big girl plates. Felt fantastic.

3 supersets
8 x 7kg dumbbell shoulder press
8 x 29.3kg lat pulldown

Increased the weight on both of these today.

3 supersets
8 x 9kg lunge
15 x swiss ball crunch (holding a 5kg weight across chest, did 20 on the last set just because).

Was planning on lunging with 8kg dumbbells but they seem to have gone permanently AWOL. Turned out to be a good thing as it meant I had to go up to 9kg instead. I normally hate lunges as I am wobbly and my thighs protest but this morning they felt great, no wobbling. Happy days.

Stretching

The gym on a Friday morning vs a Tuesday morning is like night and day. It was lovely and quiet and I had loads of space to do my thing. If only it was like that every day!

Gauge

This morning: 45 minute spin class + 15 minute ab/core class.

butthatsjustme

I think I commented on your workout on Fitocracy yesterday :eek:

Gauge

Haha! It's a small (online) world I love Fitocracy. Leveling up is the best motivation!

butthatsjustme

Same!! I levelled up yesterday, it was awesome

Gauge

NROLFW Stage 1
Workout A8

Warmup
10 minutes on the elliptical (4 minutes tabata intervals, 6 minutes moerate-to-high intensity)

150 second plank (new record hurray!)

20 x squat (no weight)
10 x mountain climbers

10 x 20kg squat
10 x 30kg squat

3 sets
8 x 35kg Squat


3 sets
8 x Pushups
8 x 29.6kg Seated Row

Really felt a difference in the pushups today, range of motion/depth is definitely improving.

3 supersets
8 x 9kg step up (on bench)
15 x Prone Jackknife

Rowing Machine
10 minutes of intervals (30 seconds on, 60 off)
1649m

Stretching

Gauge

Gym was an effing mess this morning. All the <10kg dumb bells were sprinkled throughout the place, upstairs and downstairs. I was lucky I managed to get a barbell for my deadlifts!

NROLFW Stage 1
Workout B8

Warmup
8 minutes on the elliptical (4 minutes tabata intervals, 4 minutes medium to high intensity)

90 second plank
20 x squat (no weight)

15 toe touches
15 squat to stand

8 x 20kg deadlift
8 x 30kg deadlift


Deadlift- 3 sets
8 x 40kg (2 sets)
8 x 45kg (1 set)

I was being a bit cheeky with that last set just wanted to see if I could do it! And I could but my form started to suffer towards the end of the set so I'll probably work my way back up.

3 supersets
8 x 7kg dumbbell shoulder press (2 sets)
8 x 7.5kg dumbbell shoulder press (1 set)
8 x 29.3kg lat pulldown (2 sets)
8 x 32kg lat pulldown (1 set)

3 supersets
8 x 9kg lunge
15 x swiss ball crunch (holding a 7kg weight across chest).

Stretching

Aaaaand that's Stage 1 done and dusted I'm not going to do the 'special' AMRAP workouts, they don't really appeal to me and I started with very low weights, so I'm not too bothered about doing them.

Gauge

Bootcamp tonight.

45 minutes, lots of lunges, squats and push ups. Legs and arms like jelly!

I'm supposed to take a week off from the NROLFW after finishing Stage 1 so I'm going to wait until Sunday before starting Stage 2. It's not a full week but I'd rather start it on a Sunday when I have time to figure out the new moves and practice than rush it on a morning at 6.30am!

Will probably get some cardio in over the next few days instead.

Gauge

Tonight: 30 minutes spin class.

Legs felt blech, class was an easy one though.

Tomorrow: Rest day!

Gauge

Down 1.6lbs today seems a bit high for one week but I'll take it.

Adding a progress report for my own reference!

Squat
Started: 10kg
Finished: 35kg

Deadlift
Started: 15kg
Finished: 40kg

Seated Row
Started: 18kg
Finished: 29.6kg

Lat Pulldown
Started: 18kg
Finished: 29.3kg

Shoulder Press
Started: 5kg
Finished: 7kg

Lunge
Started: 4kg
Finished: 9kg

Step Up
Started: 7kg (on low step)
Finished: 9kg (on bench)


Weight: -6.2lbs
Measurements (inches)
Hips: -2.5
Waist: -4
Chest: No change
Bicep: -0.5
Tricep: -0.5
Calf: No change
Thigh: +0.5


Roll on Stage 2!

butthatsjustme

Four inches off your waist, wow! :eek:

Well done, brilliant progress!!

Gauge

butthatsjustme wrote: »

Four inches off your waist, wow! :eek:

Well done, brilliant progress!!

Thanks I think that the initial measurement back in Jamuary was artificially inflated (literally!) because I REALLY pigged out on alcohol and food over Christmas, but its the one area I'm definitely noticing a difference in!

Gauge

45 minute spin class this morning.

Then an hour of badminton, which I am absolutely appalling at

Gauge

NROLFW Stage 2
Workout A1

Warm Up

Elliptical
4 minutes TABATA intervals
6 minutes general intensity

20 Squats (no weight)

Spent some time practicing front squat to push press form/technique without weight.

Barbell front squat to push press
2 sets
10 x 10kg
1 set
10 x 15kg

2 supersets
10 x 9kg step up (on bench)
10 x 7kg one point row

2 supersets
10 x 9kg Static Lunge with rear foot elevated
10 push ups

2 super sets
Set 1:
Three point plank
On left leg for 30 seconds, on right for 30 seconds
Cable woodchops x 22.5kg

Set 2:
Plank 150 seconds
Cable woodchops x 31.5kg

Front squat to push press was difficult enough. My fingers don't seem to be strong enough! Hopefully I'll get the hang of it soon.

Gauge

Sh1te morning. Yep. Forgot to set my alarm last night and woke up ten minutes AFTER I should have already been in the gym. So after some major rushing I was there and ready to go twenty minutes later, cutting my workout time short by over half an hour and arriving at the busiest time. Even the preloaded barbells were all taken so on top of everything else I had to wait around.

Stage 2 Workout B1

Warm up

Elliptical- 4 minutes of TABATA
Squat (no weight) x 20

Wide grip deadlift from box
10 x 15kg
10 x 15kg
10 x 20kg
10 x 25kg
10 x 25kg

This was my first time doing this workout so I wanted to spend time making sure I was doing the deadlift correctly and figuring out what weight I could go up to. All went well until the 8th rep of my last set, when some total arsehole decided to fling a swiss ball into my corner just as I was descending and concentrating very hard! The barbell caught off it and I nearly had a heart attack, fecked up an otherwise good set.

2 supersets
Bulgarian Split Squat - 10 x 9kg
Dumbbell prone cuban snatch- 10 x 3kg

3kg seems so light, but I found the snatches difficult.

2 supersets
Underhand lat pulldown - 10 x 29.3kg, 10 x 32kg
Reverse lunge from box with forward reach - 10 x 4kg, 10 x 3kg

Used a light weight for the lunge as well because I found these difficult too.

Didn't have time to do the remaining exercises or the intervals, won't have time this evening either raging at myself for sleeping in! I was totally rushed and cranky this morning in general. Didn't really enjoy the workout at all. Hopefully Friday will go a bit better.

Gauge

45 minute bootcamp (well, 52 minutes)

Included a fitness test and circuit using some weights. Wrecked!

Tomorrow would usually be a rest day but I'm going to try and fit in some HIIT and core exercises to make up for what I missed on Tuesday. My mother is coming up for the weekend which means I'll be missing my Sunday workout.

Gauge

Well, last night didn't happen. The sore throat bugging me on Wednesday night had me feeling like crap on Thursday evening and I really didn't feel up to it. Thankfully I felt better this morning so was able for my usual workout, although I felt a lot more wrecked than I normally do. Probably didn't help I was awake half the night sniffling.

NROLFW Stage 2
Workout A2

Warm Up

Elliptical
4 minutes TABATA intervals
4 minutes general intensity

20 Squats (no weight)

Barbell front squat to push press
1 warmup set
10 x 10kg
2 sets
10 x 15kg

I was hoping to get up to 20kg/the bar today but it wasn't happening. I think I definitely got the hang of the form today and it made a difference. Love pushing the bar up, I feel like superwoman

2 supersets
10 x 10kg step up (on bench) (+1kg from last time)
10 x 7.5kg one point row (+0.5kg from last time)


2 supersets
10 x 10kg Static Lunge with rear foot elevated (+1kg from last time)
10 push ups

Pushups are improving, it actually feels less like "falling" and more like I'm actually lowering myself in a controlled fashion. Hurray!

2 super sets
Set 1:
Three point plank
On left leg for 30 seconds, on right for 30 seconds
Cable woodchops x 31.5kg

Set 2:
Plank 90 seconds
Cable woodchops x 31.5kg

Stretching/Cooldown

Good workout considering I wasn't feeling 100%. I prefer Workout A to Workout B, it seems to take much less time!

Gauge

45 minute spin class this morning.

Gauge

Stage 2 Workout B2

Warm up

Elliptical- 4 minutes of TABATA
4 minutes medium-high intensity
Squat (no weight) x 20

Wide grip deadlift from box
Warm up sets
10 x 20kg
10 x 25kg

2 sets
10 x 30kg

+5kg from last time

2 supersets
Bulgarian Split Squat - 10 x 10kg (+1kg)
Dumbbell prone cuban snatch- 10 x 4kg (+1kg)

Managed to find a highly sought after 10kg plate for the split squats- MUCH easier to hold on to than a dumb bell. Still nearly fell over a few times. My balance sucks.

2 sets
Underhand lat pulldown - 10 x 32kg
Reverse lunge from box with forward reach - 10 x 5kg (+1kg)

Kept the lunges nice and slow and they were a bit easier this week. Didn't bother supersetting as the gym was getting crowded.

2 supersets
10 x swiss ball crunch (with 5kg plate)
10 x reverse crunch
10 x side flexion (did legs, then upper half, I'll combine the two next time)

2 x 1 minute prone cobra

Stretching

I'll do the HIIT this evening after work.

This workout took 1 hour 18 minutes and I didn't even do the intervals! I'm probably spending too much time setting up/warming up for deadlifts but I like to take my time with them- makes for a very rushed morning afterwards though. Should probably try and organise myself better.

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HIIT on the stationary bike.

2 minutes warm up
15 minutes HIIT (1:1)
5 minutes cooldown

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45 minute bootcamp- circuits (45 seconds of one exercise, 15 seconds off, onto the next)

Stench Blossoms

How are you finding stage 2?

Gauge

I preferred Stage 1 in a way because I liked the simple lifts and I felt like it was easier to make progress... not sure about this whole thing of combining moves/doing things on one leg or from a box that Stage 2 has introduced. That said it is fun and I'm enjoying it (except lunges. Feck those). What was your opinion of it?

Gauge

Meant to go spinning last night but with getting organised for the weekend and sorting some car stuff out I had zero time after work. Bit annoyed as I won't be able to make it to the class tomorrow either (driving down to Cork for the weekend).

Weighed in this morning. Up 1-2lbs (over two weeks I guess). Effectively wiping out any losses for the past 4 weeks, NOT happy :mad: but trying to just move forward and not let the scales rule me. It's bloody hard though! I did cut a bit loose last weekend when my mother was up, eating out and that, but from Monday onwards I was back to normal. Oh well.

NROLFW Stage 2
Workout A3

Warm Up

Elliptical
4 minutes TABATA intervals
4 minutes medium-high intensity

10 Squats (no weight)

Barbell front squat to push press
Warmup sets
8 x 10kg
8 x 15kg

2 sets
10 x 20kg

YAY, finally push-pressed the bar!

2 supersets
10 x 10kg step up (on bench)
10 x 8kg one point row (+0.5kg from last time)


2 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

These lunges are irritating. If I'm not totally, perfectly positioned everything goes to wobbly hell.

2 super sets
Set 1:
Three point plank
On left leg for 30 seconds, on right for 30 seconds, both legs for 30 seconds
Cable woodchops x 40.5kg (+9kg from last time)

Set 2:
Plank 90 seconds
Cable woodchops x 40.5kg

Stretching/Cooldown

This time next week (assuming I can get to a gym over the weekend!) I'll be finished Stage 2. Odd as it feels like I'm just getting started with it. Hopefully the end of stage 2 measurements will show some progress that the scales don't.

Gauge

Yesterday: Walked the dog. Not really a workout

I'm down in Cork for the weekend and decided to seek out a gym for my Sunday workout. It felt incredibly strange being in a different gym! The weights area was tiny but I managed to do what I needed to do. Ended up being a good workout.

Stage 2 Workout B3

Warm up

Elliptical- 10 minutes medium-high intensity

10 x Squats (2 sets)

Wide grip deadlift from box
Warm up sets
10 x 20kg
10 x 22.5kg

Actual sets
10 x 30kg
10 x 35kg

+5kg from last time (but only for one set)

2 supersets
Bulgarian Split Squat - 10 x 10kg
Dumbbell prone cuban snatch- 10 x 5kg (+1kg)


2 supersets
Underhand lat pulldown - 10 x 35kg (+3kg- tried 40kg, knew I wasn't going to be able to get 10 reps out of it so dropped down)
Reverse lunge from box with forward reach - 10 x 5kg

I should have increased the weight for the lunges but I was getting fairly tired (*cough* lazy) at this point.

2 supersets
10 x swiss ball crunch (with 6kg dumbbell)
10 x reverse crunch
10 x side flexion (legs & upper body)

2 x 1 minute prone cobra

HIIT

16 minutes on the spin bike, 1:1 intervals

Stretching

Gauge

NROLFW Stage 2
Workout A4

Warm Up

Elliptical
4 minutes TABATA intervals
4 minutes medium-high intensity

10 Squats (no weight)

Barbell front squat to push press
Warmup sets
8 x 10kg
8 x 15kg

2 sets
10 x 20kg

2 supersets
10 x 10kg step up (on bench)
10 x 8kg one point row

Attempted a few step ups with the 12.5kg dumb bells but I was wobbling all over the place.

2 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

2 super sets
Set 1:
Three point plank
On left leg for 30 seconds, on right for 30 seconds, both legs for 30 seconds
Cable woodchops x 27kg (-13.5kg(!) from last time)

I did the woodchops on a different machine than usual- I thought the machines were all the same but it was WAY harder than usual so I had to drop the weight significantly. Not sure if I've been misreading the weight on the other machine or something- meant to take a look before I left but forgot.

Set 2:
Plank 65 seconds
Cable woodchops x 27kg

Stretching/Cooldown

Gauge

45 minute bootcamp this evening.

Circuits. Lots of squat variations. Also burpees *puke*

Gauge

Did my HIIT tonight as I know I won't have time tomorrow morning.

Stationary Bike- 2 minutes warm up, 20 minutes 1:1 HIIT, 3 minute cooldown

Pushups
10 reps x 3

Prone Jacknife
10 reps x 3

Stretching

Gauge

+2lbs this morning. That's an increase of 3lbs in as many weeks. Not happy to say the least. I'll be tracking very carefully over the next week.

Stage 2 Workout B4

Warm up

Elliptical- 4 minutes TABATA, 4 minutes medium-high intensity

Wide grip deadlift from box
Warm up sets
10 x 20kg
10 x 30kg

2 sets
10 x 35kg


2 supersets
Bulgarian Split Squat - 10 x 10kg
Dumbbell prone cuban snatch- 10 x 5kg

Tried 6kg for the snatch- couldn't even get 2 reps out of it.

2 supersets
Underhand lat pulldown - 10 x 36kg (+1kg)
Reverse lunge from box with forward reach - 10 x 6kg, 10 x 7kg (+1kg and 2kg)

2 supersets
10 x swiss ball crunch (with 6kg dumbbell)
10 x reverse crunch
10 x side flexion (legs & upper body)

2 x 1 minute prone cobra

Stretching

And that's Stage 2 down I'll take some updated measurements tomorrow. Even if the scale is p1ssing me off, I am noticing improvements in my shoulders, arms, stomach, legs- everywhere really!

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I'm taking a week's break between Stages this time around but will still be fitting cardio-based workouts in.

Yesterday was a rest day- today I did a 45 minute spin class + 15 minute ab class.

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Tonight- tried a 45 minute "Pump and Tone" class.

The 5kg weights I used were too light for some moves and too heavy for others so I felt "off" for most of it. Probably won't do it again.

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45 minute spinning class tonight.

Found off I have a half day on Good Friday I'm looking forward to starting NROLFW Stage 3 when the gym is hopefully nice and quiet.

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45 minute bootcamp tonight.

Mostly intervals of things like push ups, squat holds, lunges, planks, split squats, all the fun stuff!

Rest day tomorrow and Stage 3 begins on Friday.

Gauge

Gah, bit behind on my tracking. Started Stage 3 on Good Friday:

NROLFW
Stage 3 Workout 1A
Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity

3 sets
One armed dumbbell snatch

5kg x 6
(and some practise sets with lower weight)

3 supersets
Romanian deadlift
8kg x 6
9kg x 6
10kg x 6

Barbell bent-over row
20kg x 6
25kg x 6
25kg x 6

Yeah, I could NOT do a single leg romanian deadlift without falling over, so swapped it out for a standard dumb bell Romanian deadlift. Need to practise it I suppose.

3 supersets
Dumbbell single-arm overhead squat
2kg over head, 4kg in hand x 6
Dumbbell incline bench press
8kg x 6
9kg x 6
9kg x 6

I found those overhead squats incredibly hard to do, couldn't keep my arm from bending Will need to practise them too I think.

Bodyweight Matrix - 2 sets
24 squats
12 lunges
12 jump lunges
12 jump squats

Bodyweight matrix was definitely a workout! I was exhausted afterwards.

Stretching

Gauge

And today's workout. Wanted to do this on Sunday but was in Cork for the weekend and didn't get a chance to go to the gym

NROLFW Stage 3
Workout 1B

Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity

3 sets
Barbell romanian deadlift/ bent over row
30kg x 6

3 supersets
Partial single leg squat
6 reps (bodyweight)
Wide grip lat pull down
36kg x 6

3 supersets
Prone Cobra
(No back extension machine in the gym that I could see)
60 seconds
YTWL
2.5kg

3 supersets
Swiss Ball Crunch
5kg x 6
Prone Jacknife x 6
Side flexion x 6

Stretching

Will do HIIT this evening along with the prone cobras I was supposed to finish with- ran out of time.

Gauge

Last night:
HIIT on the bike (20 minutes total, about 7 1:1 intervals + warmup/cooldown)

Then did 3 sets of:

Prone Cobra x 90 seconds
Push Ups x 10

Tonight:

45 minute bootcamp. We did our monthly fitness test- I beat my last "score" by 1 set but only barely so I was a bit disappointed!

Gauge

Felt an urge to go for a run tonight but forgot to set my pedometer yoke so I don't actually know how far or what pace I went at was about 40 minutes of running/walking when I felt like it. Very nice evening.

Gauge

NROLFW
Stage 3 Workout 2A
Warmup

7 minutes crosstrainer- 4 minutes TABATA, 3 minutes medium-high intensity
Some bodyweight squats


One armed dumbbell snatch

7.5kg x 6
8kg x 6
8kg x 6
(+2.5/3kg from last time)

I could do these all day, they're great fun.

3 supersets
Romanian dumbbell deadlift
12.5kg x 6 (+2.5kg)

Barbell bent-over row
30kg x 6 (+5kg)

3 supersets
Dumbbell single-arm overhead squat
3kg over head, 6kg in hand x 6 (+1kg)

Dumbbell incline bench press
10kg x 6 (+1kg)

One set was a flat press as I couldn't get a bench.

3 sets (forgot to log these last time!)

Reverse cable woodchop - 31kg or thereabouts, I don't actually remember.
Plank x 90 sec

I feel like an eejit, there are two different machines I do woodchops on depending on which is free, and one is way easier than the other- I think it has stretchy/elastic cables or something and the other doesn't? I keep meaning to check and compare the two so I can figure it out!

Stretching

Ran out of time so will do bodyweight matrix this evening.

Gauge

45 minute spin class + 15 minute ab class this morning.

Gauge

NROLFW Stage 3
Workout 2B

Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity


Barbell romanian deadlift/ bent over row
Warmup Sets
20kg x 6
30kg x 6

3 sets
32.5kg x 6 (+2.5kg)

3 supersets
Partial single leg squat
8kg x 6
Wide grip lat pull down
38.3kg x 6 (+2.3kg)

3 supersets
Prone Cobra
60 seconds
YTWL
3kg (+0.5kg)

3 supersets
Swiss Ball Crunch
7kg x 10
Prone Jacknife x 10
Side flexion x 8

HIIT
15 minutes on bike doing 1:1 intervals. Tough going straight after lifting!

Stretching

Gauge

NROLFW
Stage 3 Workout 3A
Warmup

7 minutes crosstrainer- 4 minutes TABATA, 3 minutes medium-high intensity
10 x bodyweight squats


One armed dumbbell snatch
8kg x 6 (picked up the wrong dumbbell, blah)
9kg x 6
9kg x 6
(+1kg)

3 supersets
Romanian dumbbell deadlift
15kg x 6 (+2.5kg)

Barbell bent-over row
32.5kg x 6 (+2.5kg)

3 supersets
Dumbbell single-arm overhead squat
3kg over head, 6kg in hand x 6

Dumbbell incline bench press
10kg x 6

3 sets
Reverse cable woodchop
40.5kg (+9kg)
Plank
90 sec (switching between regular and single leg)

Stretching

Ran out of time (as usual) so will do the bodyweight matrix this evening.