Category Archives: nrolfw

NROLW and video!

Today was workout B of stage 6 for NROLW!  Short, but intense.

  • Reverse lunge, one dumbell on shoulder:  2 x 10 at 20 pounds
  • Dumbbell 2-point row:  2 x 10 at 25 pounds
  • Dumbbell push press:  2 x 10 at 20 pounds
  • Back extension (on machine):  2 x 10 at 100 pounds
  • Incline reverse crunch:  2 x 10

The incline reverse crunch was harder than I thought it would be, and I didn’t have much incline LOL!

Here is the video showing one side of the reverse lunge.  This is a great balance builder.  I actually had to refilm as I fell over the first time!  You then switch sides and repeat.

This lower camera angle makes me look tall.  I think I like it 😀

Please mute unless you want to hear “School’s Out for summer”  😛

Lifting workout

Just a quick post. I am super swamped busy! I hope things settle down soon.

New Rules of Lifting for Women workout today.

Barbell squats:
Warm up set – 12 reps at 45 pounds
Set 1 = 12 reps at 75 pounds
Set 2 = 12 reps at 80 pounds.
Really felt that last set in my legs!

30 degree pushups
2 sets of 15

Seated lat row
Set 1 = 2 x 12 at 45 pounds
Set 2 = 2 x 12 at 50 pounds.

Steps ups
2 sets of 12 with 20 pound dumbbells.

Stability ball jackknife
2 sets of 12 reps. At least this time I did not fall off the ball!

Thinking we might do a 5K race this weekend, but not positive. So I have to taper this week just in case.
Been spot on with food and water this week. Helps that John hid the chocolate LOL!