NROLFW Stage 1 - Days 11-17/40

Wednesday, September 16, 2009

Workout A3 9/9

Squat 45/15 45/15
Pushup BW/15 BW/13
DB Row 10/15 10/15
Step up BW/0 - couldn't do these without using non-working leg :(
Prone Jacknife BW/8 BW/8

Workout B3 9/14

Deadlift 45/12 45/12
DB sh. press 10/15 10/15
WG lat pulldown 50/12 50/12
Lunge BW/15 BW/15
Plank 41sec 30sec

HIIT 5 rounds - 1 min work (5.6mph) - 2 min rest (3.6mph)

Workout A4 9/16

Squat 55/12 65/12
Pushup BW/15 BW/15
DB Row 15/7 10/15
Step up BW/15
1leg stand BW/15
Plank 42 sec 35 sec

So I've been bad on updating in here. I've been mostly using my training log over at the jpfitness forums. There are a LOT more ladies doing NROL over there. Still love sparkpeople though, and I'm going to try to do better updating over here. I'm still logging food here :)
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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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