NROL Week 3

Sunday, September 25, 2011

I earned my $5 last week. emoticon This week I have some obstacles, but I am committed to improving my self and living a happier and healthier life.

I am not really sure if I am losing inches yet, but NROL4W said that it takes about a month. So, I will take a picture then for Watch Me Shrink. Nonetheless, I am seeing progress with my strength.

WEEK 1 ~30lbs + bar WEEK 2 ~50lbs + bar

Bench: (I cannot do push ups so I decided to bench press instead)
WEEK 1~ 10lbs + bar WEEK 2 ~ 30lbs + bar

Seated Row:
WEEK 1 ~ 50 lbs WEEK2 ~ 90 lbs

WEEK1 ~ 24lbs on step w/2 risers WEEK 2~ 40lbs on step w/ risers

dead lift:
WEEK 1~ 40 lbs + bar WEEK2~ 50lbs + bar

dumbbell shoulder press:
WEEK 1 ~10 lbs WEEK 2~ 15 lbs

lat pull down:
WEEK 1 ~35 lbs WEEK2 ~55 lbs

WEEK1 ~ 12 lbs WEEK2~ 12 lbs

PLAN for Week 3

No Workout Days: 1500-1800
NROL Workout Days: 1800-2000
100-178 of protein minimum (more on NROL workout days)
5 meals a day plus post workout shake on NROL workout days
Refill my large pink bottle 3 times a day. (I am planning on increasing every week to allow my body to get used to the increase water so I am an not in the bathroom every 15 minutes)

Sunday: Rest or Family Activity
~Stayed in calorie range
~Did so so on the h20

Mon: Weight Workout/Turbo Kick (optional)
~Completed ST and Interval run
~Stayed in calorie range but short on my protein
~Did better with my water

Tues: Yoga (optional)/ Zumba
~Zumba!!! burned a ton of calories
~Met protein goal and stayed in calorie range
~Working on the water

Wednesday: Weight Workout/ Run ( I would like to make it to Zumba but it would have been my father's 63rd birthday and it is the first one without him so my family is going out to his favorite pizza place for dinner to remember him)
~walked/ran/hiked for 70 minutes. Completed NROL 1A
~Even though we ate out to remember my dad I managed to stay in calorie range (as far as I could estimate) and reached my protein goal.
~Drank sooo much water and ice tea I think I will be up all night.

Thursday: Yoga/ Interval ( 20 min)

Friday: Turbo Kick/ weights

Saturday: Zumba (optional)/ Ride the Creek 20+ mile family bike ride
Share This Post With Others
Member Comments About This Blog Post
    :) Awesome! YOu are kicking butt. Keep up the good work :)
    3237 days ago
    wow great job!!! I use a 20lb resistance band and it kicks my butt
    3238 days ago
    emoticon emoticon
    3238 days ago
    Look at all those increases that is awesome!

    On the push ups, do them they will make you stronger. When I did NROLW I couldn't do them. So I did them on the incline. Year and a half later I can do 11 push ups on a good day.
    3238 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    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.

More Blogs by EDDLES08