susiecue's Journal

But This Entry Doesn't Need a Title

Nov 06 2009 23:29

Was naughty today. Ate *way* too much chocolate cake. I blame it on flu.

NROFW Stage 1 Day 8

Sep 13 2009 11:49

Workout B4 (12 reps; 2 sets)

Deadlifts = 90 pounds (grip strength... grr...)
Dumbbell shoulder press = 15 pound dumbbells (should be okay to go up to 20 pounds next time)
Pullover = 20 pounds (might be okay to go up to 25 pounds next time)
Lunges = 20 pound dumbbells (should be okay to go up to 25 pounds next time)
Swiss ball crunch = 10 reps with feet up on bench and holding 10 pound plate

NROLFW Stage 1 Day 7

Sep 03 2009 20:19

Workout A4 (12 reps; 2 sets)

Squats = 70 pounds + bar
Push-ups = feet up on bench
Dumbbell rows = 25 pound dumbbells
Step-ups = 25 pound dumbells
Prone jackknife = 10 reps

NROLFW Stage 1 Day 6

Sep 01 2009 20:23

Workout B3 (12 reps; 2 sets)

Deadlifts = 90 pounds (still having grip strength issues limiting the weight here)
Dumbbell shoulder press = 15 pound dumbbells
Pullover = 20 pounds
Lunges = 20 pound dumbbells
Swiss ball crunch = 10 reps with feet up on bench and holding 10 pound plate

NROLFW Stage 1 Day 5

Aug 30 2009 21:19

Workout A3 (12 reps; 2 sets)

Squats = 65 pounds + bar
Push-ups = feet up on bench
Dumbbell rows = 25 pound dumbbells
Step-ups = 25 pound dumbells
Prone jackknife = 10 reps

NROLFW Stage 1 Day 4

Aug 27 2009 21:16

Workout B2 (15 reps; 2 sets)

Deadlifts = 90 pounds (only made it to 12 reps before my hands gave out)
Dumbbell shoulder press = 15 pound dumbbells
Pullover = 20 pounds
Lunges = 20 pound dumbbells
Swiss ball crunch = 8 reps with feet up on bench and holding 10 pound plate

I really need to work on my grip strength; it's limiting all my leg exercises.

NROLFW Stage 1 Day 3

Aug 25 2009 15:56

Workout A2 (15 reps; 2 sets)

Squats = 60 pounds + bar
Push-ups = feet up on bench
Dumbbell rows = 25 pound dumbbells (only made it through 10 reps)
Step-ups = 25 pound dumbells
Prone jackknife = 8 reps

NROLFW Stage 1 Day 2

Aug 19 2009 20:25

Workout B1 (15 reps; 2 sets)

Deadlifts = 80 pounds
Dumbbell shoulder press = 15 pound dumbbells
Pullover = 20 pounds
Lunges = 20 pound dumbbells (only made it through 10 reps on each leg the second set; legs still a bit sore from Sunday)
Swiss ball crunch = 8 reps with feet up on bench and holding 10 pound plate

No real water weight gain as of yet (what little I saw can probably be attributed to eating out four nights within a week - sodium overload!) though my thighs were mighty sore for the past two days!

NROLFW Stage 1 Day 1 (Take Two!)

Aug 16 2009 10:51

After an overly long break from this program, I think it makes most sense to start over. Let's see how this time compares to last. For reference, when I finished stage 1 last time, I was squatting 60 pounds (primarily limited by the set-up I have at home; I still need to get a proper squat rack), doing 10 feet-up push-ups, rowing 25 pound dumbbells, doing step-ups with 20 pound dumbbells, deadlifting 80 pounds, shoulder pressing 20 pound dumbbells, doing pullovers with 25 pounds and doing lunges with 25 pound dumbbells. I did increase my weight on step-ups, lunges and deadlifts in later stages; back squats never came up again. We'll see if I can actually do prone jackknifes now that I have more ab strength.

I am currently working on training myself to do clap-push-ups; however, I think I will leave them out of this program and do them on my off-days. I am not yet at the stage of being able to do those on the ground; they get done against the exercise bench or (if I'm having a weak day) against the kitchen counter. They are *hard*!

Workout A1 (15 reps; 2 sets)

Squats = 60 pounds + bar (that seemed a lot harder than when it was just 8 reps; or I'm just out of shape; or both)
Push-ups = feet up on bench
Dumbbell rows = 25 pound dumbbells
Step-ups = 25 pound dumbells
Prone jackknife = 8 reps (less evil than before but still pretty darn evil)

Weighed 140 this morning. Wonder how much water weight this'll put on...

Milestones

Apr 25 2009 12:32

143.2

I was officially "not overweight" for the first time (possibly ever) this morning as my BMI hit 25.0. At the same time, this takes me to 20% weight loss from my starting weight of 178.6. Yay!