NROLFW Stage 1 - Day 6/40

Saturday, September 05, 2009

Workout A2
Barbell Squat 45/15 55/15
Pushup (60 deg?) BW/13 BW/12
Dumbbell bent-over row 10/15 10/15
Step up BW/15 BW/15
Prone jackknife BW/8 BW/8

I've joined a 4 month challenge on so here are my goals and all else.


* Reduce body fat
* Increase strength and flexibility


* 1450-1650 calories depending on workout (500 cal deficit)
* 44/27/27 macro ratio
* Eat 90-95% Clean!
* 6 small meals a day


* NROLFW 3x a week
* 20 min HIIT 2x a week (starting as soon as I can handle it)
* Yoga 1-2x a week

And that's all for now folks!
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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