Tag Archives: NROLW

NROLW Stage 7, workout 2

The good news is that I didn’t feel like vomiting at the end of this workout like I did on Monday.  Although I was glad about that at the same time I was kind of disappointed that I didn’t feel sick, like maybe I should have pushed myself harder…I know that is kind of crazy!  The bad news is that my mp3 (yes I am not with it and do not have an Ipod like everyone else), DIED 5 minutes into my workout.  Working out without my music pretty much sucked plus then I had no way to time my rests, so I counted in my head.  That was a little hard though because without my earphones in people would start to talk to me during my rests causing me to lose count!

 I still had a good workout though, here are the deets:

 NROLW Stage 7, workout 2 (I didn’t do the workout exactly as it’s laid out because I can’t superset certain exercises because of where the machines are in the gym, so I make adjustments)

 Dumbbell chest press (on stability ball)-3 sets 8, 25 pound db’s

Alternating sets (30 seconds rest between sets)

Dumbbell squat-4 sets 20, 15 pound db’s

Shoulder press-1st set 20, 2nd and 3rd sets 16, 4th set 15, 15 pound db’s

Step-ups (6 risers)-4 sets 15 each leg, 15 pound db’s

 Own sets

Seated row-1st set 6, 105 pounds, 2nd and 3rd sets 8 reps, 90 pounds

Underhand grip lat pulldown-1st set 20 reps-50 pounds, 2nd-4th sets 15 reps 55 pounds

On my rests in between these sets I added in some ab work, prone jack knives and stability ball crunches.

In health news…PepsiCo gives their products a nutritional makeover and a study finds big butts may protect you against type 2 diabetes.  Woohoo a reason to embrace my big ‘ol butt and thighs!  But I won’t stop the squats and lunges just yet…

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Starting NROLW Stage 7 and a Zing bar review

My weekend the good:  Beautiful weather Saturday and celebrated a friends birthday with champagne with hibiscus syrup (a must-try if you like champagne!), vodka, the first night of the seaon on a rooftop bar, and a late-night diner stop that may have involved a gyro platter.

My weekend the bad:  It took me 2.5 hours to drive into NYC due to traffic, a guy spilled a drink on my head when I was out (I actually think he did it on purpose, no idea why, but no I did not punch him in the face or kick him in the balls), and Sunday I was so tired from being out late the night before that I got nothing done except for going to a bridal shower.

All in all, a good weekend, I have to enjoy my free weekends right now when I have them because I have a bunch of weekends over the next couple of months where I’m going to have to work.  No fun.  The good thing about that is that it is way easier for me to stay on track eating-wise if I’m not going out and drinking vodka and going to diners. 🙂

Today I was back to my New Rules of Lifting for Women workouts.  My lifting days last week were actually NROLW workouts but they were Stage 6 workouts which are short and not too difficult.  Stage 6 is an optional stage which focuses on working up to be able to do an unassisted chin-up.  Well I’m happy to say I can now do one unassisted chin-up!!! I will be telling the story (including pictures!) on how/when I figured out I could do this when I finally do an LA vacation re-cap post.  I promise this will be coming soon.

Because I can do an unassisted chin-up and right now I prefer to have really challenging workouts because hello summer is right around the corner, I’m skipping right to Stage 7.

That leads me to today’s workout.   Well I wanted a really hard workout and boy did I get it.  This was one of those workouts that I didn’t think would be that hard, but it was extremely tough.  Here’s how it went:

NROLW Stage 7 Workout 1

Barbell squat-3 sets 8, 1st set 95 pounds, 2nd and 3rd 115 pounds

Alternating sets (with 30 second rests between sets)

Static lunge, rear foot elevated- 4 sets 15, 30 pounds

Push-up-4 sets 20

Barbell Romanian deadlift-4 sets 20, 50 pounds

Dumbbell bent-over row-4 sets 15, 50 pounds

That’s it.  I thought I was going to do a bit of cardio afterward but I couldn’t.  I was so shaky and slightly nauseous that I called it quits.  30 seconds of rest in between sets was killer, I barely caught my breath again once it was time for the next exercise.  After doing the 4 exercises through I had to rest a good minute/minute and a half before I could start the sequence again.  Whew.

I realized, especially after doing this workout and Jillian Michael’s No More Trouble Zones DVD, that I have to start working again on my muscle endurance.  I guess my body has gotten used to lifting heavier but with less reps but is totally not used to doing higher rep work.  I’m OK with this since I LOVE heavy (for me) lifting but I don’t want to feel like a total wimp when I do a higher rep workout.  Hopefully by the time I finish this stage I will be able to finish the workout without feeling like I’m going to die.

Since I was feeling so shaky I had a couple of bites of an almond blueberry Zing bar on the car ride home.  I picked this up while I was in California and wish I bought more flavors to try.  I’d been wanting to try them and I can’t get them around here so was excited when I found a place in LA that carries them.  I have been looking for a bar similar to a Lara bar or Raw Revolution bar which I love,  being wheat free and made with natural ingredients, but with a bit more protein.  The almond blueberry flavor has 11 grams of protein, which isn’t as much as your typical protein bar, but still more than a Lara bar.  The bar had a very sweet almond biscotti flavor but I could not really taste any blueberry.  I would love to try the other flavors so I hope a store around here carries them soon.  I may have to make a request at the health-food store I go to.

I hope this post isn’t totally boring since it has no pictures, I really need to start getting better with that!  I desperately need a new camera AND a new computer, hopefully I will be able to get them soon.

Q’s:  Do you eat nutrition/protein bars and if so what are your favorites? I love the peanut butter & jelly Lara bars and chocolate hazelnut Raw Revolution bars but because they are high-calorie but low protein I don’t eat them as regularly as I’d like to.

Have you ever had such a hard workout that you got sick? Once a couple of years ago when I had a personal trainer at the end of the workout I threw up, but made it to the bathroom thank God!

Stress, finishing Stage 5 NROLW, and easy eats

So for the past few weeks I’ve been under a tremendous amount of stress.  Thankfully I leave Saturday for what I’m hoping will be a warm(-er than here) and sunny trip to California!  It’s a good thing I don’t leave tomorrow or Friday because a big storm (s?)is supposed to be hitting the northeast again.  Hopefully my flight won’t be too delayed, but I’m suspecting it will be at least a little.  Keeping my fingers crossed!

So what have I been doing to deal with the stress in my life?  Working out and Bach’s Rescue Remedy.  It’s already known by many people what a good workout can do for stress.  It really is pretty miraculous.  Even if it’s the kind of stress that comes back soon after leaving the gym (this is what I was dealing with), at least during the workout you should feel better.  This is how it has been for me for the last few weeks.  I would really look forward to my workouts because this was the one time of day where I knew I would be feeling some relief.  I also find that working out regularly really does give a better nights sleep.  Nothing like knocking yourself out with a good workout.

A nice little product I find helpful is Bach’s Rescue Remedy.  I used this years ago and then kind of forgot about it.  I picked some up recently one day when I was this close to start to pull my hair out.  OK not really but it was a rough day.  It really does work.  Is it like popping a Xanax?  No, but it does take the edge off.

Onto some workouts…I finished Stage 5 of The New Rules of Lifting for Women on Monday.  Stage 5 was not my favorite stage, with the 4 sets of 4 reps scheme which was totally new to me, but I got through it.  I found it hard to find a weight that was heavy enough to feel fatigued at only 4 reps without it being too heavy to actually be able to do the move with the proper form.  Hopefully I worked hard enough in this stage to gain some strength.  My last stage 5 workout went like this:

Deadlift 4 sets 4, 125 pounds

Barbell bent over row, 4 sets 4, 95 pounds (Note-according to the book you should do a combo deadlift bent over row, but I found the deadlifts not hard enough with the weight I needed to row, hence I separated the two).

Partial-single-leg squat, 4 sets 4, 95 pounds

Wide-grip lat pulldown, 4 sets 4, 90 pounds

Back extension, 4 sets 10, 25 pounds

YTWL, 4 sets 4, 8 pounds

Alternating

Swiss-ball crunch, 4 sets 8, 25 pounds

Pike on ball-4 sets 8

Oblique crunch on ball-4 sets 8

Own set-prone cobra, 1st and 2nd sets held 90 seconds, 3rd set held 70 seconds

15 min HIIT on the elliptical

Another thing I should add about this stage is that I did most of the exercise sets on their own instead of alternating sets like it says too in the book.  The way the exercises are laid out it was just not possible for me to alternate the sets.  For example the partial single-leg squat and the wide-grip lat pulldown…I needed the squat rack for the squats and it’s just not feasible to go back and forth between the squat rack and the pulldown machine because they are on opposite ends of the gym and someone would inevitably take the rack/pulldown while I wasn’t there.  So I made do and still think I got some good workouts in.

Yesterday I skipped spin because there a sub teacher I’m not crazy about and braved the stepmill again for 20 minutes and finished with 20 minutes on the elliptical.  I didn’t get to the gym today because of a Dr. appointment so if I’m not snowed in tomorrow will get a lifting session in.  I’d like to get a good lifting session in before I leave on Saturday!

I made a couple of simple, easy, yet tasty things over the weekend to have to eat this week.  First was the turkey and zucchini skillet to which I added chopped red peppes and of course topped with parmesan cheese.

Then I made some sauteed cabbage with turkey bacon.

I just sauteed about a quarter onion and chopped garlic in a tablespoon of olive oil, then added 6 slices turkey bacon, let that cook for a few then added half a head of sliced/chopped cabbage.  Just keep stirring until cooked, voila!

sauteed cabbage with turkey bacon, simple and yum

Next up is something so ridiculously easy made with basically one ingredient.  Broccoli.  Made into soup by blending it with the water you boil it in.  Add salt and pepper to taste…and for me parmesan cheese and it’s ready.  The actual recipe and ideas for other add-ons can be found  here.

Step 1-boil broccoli

Step 2-blend

Step 3-top with parmesan and eat

Let me just say that you definitely have to add salt to this, if not it’s very bland.  I’d like to experiment with making this with maybe some chicken broth instead of plain water to see how it tastes then.  But this is surprisingly good for being just broccoli and water!

Now I’m off to put on some inside-out pajamas in hopes for a snow day tomorrow!

Meatballs Shmeatballs

Let’s see if I can do a quick recap of what I’ve been doing workout wise.  Last week was a little different from what I’ve been doing because I only did  ONE NROLW workout.  That was not my original plan but with being snowed in one day and getting out of work super late another day that’s how it worked out.  I did do a lot more cardio then I usually do but I did enjoy it a lot more than usual.  I guess changing things up once in a while is a good thing!  I also tried 2 new things last week, the stairmill (I actually tried it once before a couple of years ago but didn’t do it for very long) and Jillian Michael’s No More Trouble Zones.

At first I thought the stairmill was easy peasy, but after a few minutes I could feel what all the fuss is about with this thing.  I did 20 minutes on level 7 and by the end I was so ready to get off that thing and was wishing I had only set it for 15 minutes.  I did it again this week and plan on adding this for some of my cardio.  The only problem is that there are only 3 of these in my gym and they are often taken, but I will grab it when I can.

Now…No More Trouble Zones…that Jillian is no joke.  Here I am thinking I’m pretty strong with my lifting and then I go and do this video with 5 pound weights and was dying.  I guess once I finish NROLW I need to start working on my muscle endurance.  I will do a proper review of this in the future but I’d like to do it a couple of more times before I do that.

slave driver

This week I was back to my NROLW workouts and did that M/W/F and cardio (combo of stairmill and elliptical) on Tuesday and Thursday.  I’ll only give the specifics about today’s lifting workout because the other ones are basically the same as this and the other ones I’ve been posting about.

Today’s workout:  NROLW Workout A5

One-armed dumbbell snatch-4 sets of 4, 25 pound dumbbells

Dumbbell single-leg Romanian deadlift-4 sets of 4, 30 pound dumbbells

Dumbbell-single arm overhead squat-4 sets of 4, 15 and 30 pound dumbbells

alternated with

Dumbbell incline bench press-1st set 4, 2nd and 3rd sets 5, 4th set 6, 30 pound dumbbells (I should have tried a heavier weight because I should have only been able to do 4)

Narrow seated row-4 sets of 4, 105 pounds

Plank-1st held for 90 seconds, 2nd for 70 seconds, and 3rd 60 seconds

Reverse wood chop-4 sets of 4, 15 pounds (I realized I was doing these wrong so had to lower my weight when I did them correctly)

Then it was the body-weight matrix which consists of 24 squats, 12 lunges on each leg, 12 lunge jumps on each leg, and 24 jump squats, repeated twice, which I find super hard.  I had to stop a bunch of times during each round BUT I did finish each round in a significantly shorter amount of time then I have in the past.  40 seconds to a minute shorter to be exact!  I don’t know how I pulled that off but I’m glad I did!

Food wise last week was great.  I went food shopping for the week and prepared lots of stuff to bring for lunch and to have for dinner.  And by lots I mean 3 things.  For me this is good!  I had planned on a treat meal or 2 for the weekend but I think I went a little too overboard with the chocolate and I wound up eating out twice when the plan was just once.

One meal worth mentioning was Saturdays late-night trip to  The Meatball Shop.  This was an end to a night out with my friends and I was starving because I didn’t eat a proper dinner.  NEVER a good idea before going out.  Technically this was Valentine’s day because it was at 3 am…what a better way for a bunch of single girls to celebrate Valentine’s day then with a bowl of meatballs?!?!  The Meatball Shop has a bunch of different kind of meatballs to choose from (beef, chicken, salmon, etc.) as well as your choice of sauce (tomato, parmesan cream, and a couple others).  Of course I chose the beef meatballs with tomato sauce.  I also ordered a side of roasted veggies, not knowing what kind of veggies they were, and was ecstatic when it was butternut squash-something I tried recently and love.  SO GOOD.  They also have ice cream sandwiches with your choice of freshly baked cookies and your choice of ice cream.  I had a bite of my friends and it was fantastic.  If you are in the area in NYC I totally recommend this place.

not my pic but what mine looked like sans the pasta

freshly made ice cream sandwich (also not my pic)

Speaking of Valentine’s Day check out the awesome package I received through Janetha’s Secret Bloggie Valentine!

goodies

Thank you Shannon for everything!  And thanks Janetha for setting everything up!

This week I’ve had a bit of a hard time keeping within my calorie range a couple of days.  PMS doesn’t help.  It also doesn’t help that I didn’t do my big food shopping trip over the weekend or prepare anything for the week so it’s always harder when I’m not prepared.  What is that saying…failing to prepare is preparing to fail?  SO TRUE.  Well I wouldn’t call myself a failure but didn’t eat as well as I would have liked and didn’t eat as many veggies as I would have liked but still did pretty OK.

Week in review

I have to hand it to the bloggers who post daily.  How do you find the time?!  I guess I need to get my priorities in line!  I’ve been a little MIA this week so will do a quick recap of my workouts.

I started Stage 5 of NROLW on Saturday (workout A1).  This stage is 4 sets of 4 reps for most of the exercises which is a totally new set/rep scheme for me.  I have NEVER done this before so it does feel a little strange to me.  I’ve found it a little hard to do the workouts exactly as laid out just because of the layout of my gym and needing certain equipment to do some of the exercises in the alternating set way it’s supposed to be done.  It has been interesting trying to figure out what weight I need in order to tire out by the 4th rep.  Also a little different is that the rests between sets is supposed to be 2 minutes.  For some of the exercises I feel like I need the 2 minutes and for others not.  I think because I’m only doing 4 reps I’m not getting so out of breath like I have in previous stages with higher reps, but I can’t increase the weight anymore because then I won’t be able to complete the reps with proper form.

Monday should have been a lifting day but I got out of work SO late and was exhausted so I just wound up doing cardio instead. I know boo-hoo Jamie suck it up BUT I’m not going to beat myself up for that because at least I did something.  Tuesday instead of taking my usual spin class I lifted (NROLW stage 5 workout B1).  Wednesday was the dreaded JURY DUTY and turned into rest day.  I really, really need to get a good DVD for days when I need a good cardio workout at home.  Thursday should have been my favorite spin class with the awesomest  instructor but sadly he was not there.  The sub teacher is just awful so I again did cardio on my own.  I actually did 45 minutes (on the elliptical) which for me to do on my own is a lot.  I am not a fan of cardio!  I heard some gossip at the gym and think the awesome instructor may have quit, I hope this is just a rumor because I seriously LOVE his class.  I feel like I get such a great workout and it goes by so fast.

I’ll give the specifics about today’s workout which was NROLW stage 5 workout A2

The rests between sets was supposed to be 2 minutes, but I for some I rested 90 seconds instead.  Here goes…

One-armed dumbbell snatch-4 sets of 4, 20 pound dumbbells

Dumbbell single-leg Romaian deadlift-4 sets of 4, 30 pound dumbbells

Dumbbell-single arm overhead squat-4 sets of 4, 15 and 25 pound dumbbells

alternated with

Dumbbell incline bench press-4 sets of 4, 30 pound dumbbells

Barbell bent-over row-4 sets of 4, 85 pounds

Plank-1st held for 80 seconds, 2nd and 3rd 60 seconds

Reverse wood chop-4 sets of 4, 25 pounds

Then it was the dreaded body-weight matrix which consists of 24 squats, 12 lunges on each leg, 12 lunge jumps on each leg, and 24 jump squats, repeated twice.  This KILLS me.  It usually takes me somewhere between 4 and 5 minutes to complete.  I cannot do this all the way through, I usually have to stop a couple of times during the lunge jumps and a good 4 to 5 times during the squat jumps.  At that point my legs are throbbing and I’m so out of breath I feel like I’m going to DIE.  Hopefully at some point I’ll be able to do the whole thing straight through without stopping.

I made a trip to the health food store today on my lunch break to get a couple of things to have on hand for tomorrow since we are supposed to be getting a big storm.  I am not looking forward to this AT ALL.  This will be the 2nd big storm this winter and the 2nd one that is happening on a weekend!  Snow is only welcome in my world if I’m going to get a snow day off of work!

I’ve been craving cereal (and carbs in general) lately so I picked up some Nature’s Path Mesa Sunrise cereal, puffed rice cereal, gluten-free cracklebread, 2 Lara bars (my favorite PB&J and a one I’ve never had before chocolate coconut chew), and an un-pictured (b/c I already ate it) Raw Organic Food Bar in in chocolatey chocolate chip. I love the guy at this health food store because he always orders stuff for me.  I requested the chocolate coconut Lara bar and the Organic food bar because I’ve been wanting to try them both.  I didn’t try the Lara bar yet but had the Organic food bar as part of my lunch and snack today and have to say I’m a bit disappointed.  It was similar to a Lara bar with a softer but gritty texture, which I’m assuming is from the flax seeds.  I’d like to try some of the other ones though before I totally write them off.

the goods

a steal at $2.19!

I love, love, love that Mesa Sunrise cereal.  I love cereal in general and could eat bowl after bowl of it if I let myself.  I decided to try the puffed brown rice because it is only 60 calories per cup which would allow me to enjoy a nice big bowl of it.  Which I did as part of my dinner.  Tonights dinner was a random hodge-podge of stuff.  I kind of don’t like when I do that because it sometimes leaves me not so satisfied.  I had quinoa flakes cooked with half a banana, then added a quarter scoop of vanilla protein powder, ground flax seeds, cinnamon, and a tbsp. of peanut butter. The quinoa flakes are really growing on me.  I’ve been craving them and have had them as part of my dinner a couple of times this week.  I also had some sliced smoked turkey with provolone cheese and then I had the puffed rice with unsweetened vanilla almond milk, a quarter scoop of vanilla protein powder, and some cinnamon.  See I told ya-random!  Looks like a ton of carbs but I did get in a good amount of protein today, 146.7 grams to be exact!

looks like mush, tastes delicious

puffed brown rice is surprisingly tasty

The puffed brown rice was actually good.  The only downside is that it gets soggy pretty fast!  Well let’s see if we actually get this storm we’re supposed to.  So far nada and my plans tonight got canned because of this so we better get something.

Last workout stage 4 of The New Rules of Lifting for Women

Yesterday morning I was listening to the radio and a female DJ was talking about how she took 3 spin classes in the past week and she gained 4 pounds.  She insisted her eating had been the same yet she gained 4 pounds and “OMG can this be from spinning I don’t want that and I don’t want HUGE MUSCLES LIKE A MAN!!!”  Sigh.  If 3 spin classes in one week caused this girl to gain 4 pounds of muscle in her legs than I think you would start seeing some bodybuilders in spin classes.  And why are so many woman so scared of building some muscle!?!?!  The thing I love about reading some people’s blogs is that it helps spread the word in de-bunking all these fitness myths that have been spread around and so many women live by. A couple of years ago I would have never tried squats heavier than a couple of small-ish dumbbells, never mind using a squat rack, but I’ve learned so much just from other people’s advice and pointing me in the right direction in what to read both in books and online.

Yesterday’s workout just so happened to be  a 45 minute spin class.  I love spinning because it forces me to do intense cardio and it’s a lot more fun than doing cardio on my own.  I am not a huge cardio fan so spinning really helps me get the cardio in!  Yesterday’s protein intake was 114 grams.  A little under what it should be but still pretty good.  I think I made up for it with todays intake which was 160 grams!  I don’t think I’ve ever gotten that high yet!

Today’s workout:  NROLW Stage 4, workout B4

Wide-grip deadlift -3 sets of 8, 1st set 115 pounds, 2nd and 3rd 125 pounds

Alternating sets

Bulgarian split squat- 3 sets 8, 50 pounds

Underhand-grip lat pulldown-3 sets 8, 90 pounds

Alternating sets

Reverse lunge from box with forward reach-3 sets 8, 15 pound dumbbells

Dumbbell prone Cuban snatch-3 sets 8, 12 pound dumbbells

Alternating sets

Swiss ball crunch-3 sets 10, 25 pound plate

Reverse crunch-3 sets 10

Oblique crunches on stability ball-3 sets 8

Own set-prone cobra-3 times,1st held 100 seconds, 2nd and 3rd 70 second

Reverse flies on stability ball-3 sets 8, 10 pound dumbbells  (Note-this is not part of the NROLW workout)

90 seconds rest between each set, except for the ab stuff I usually do the 3 exercises in a row and then rest and repeat.

Then it was 15 minutes HIIT:

3 minute warm-up at level 1 then 2.  Intervals were one minute at level 5, 2 minute recovery level 1, one minute level 6, 2 minute recovery level 1, one minute level 7, 2 minute recovery level 1, one minute level 8, 2 minutes recovery level 1.

The lifting part of this workout was great but by the time I got to the HIIT portion my legs felt like lead.  It was a grueling 15 minutes and I’m not sure my sprint sections were fast enough to be considered true sprints.  I may have to reconsider taking spin class on my days between lifting, especially now that the lifting workouts are just getting harder.  The plan is to spin again tomorrow but I will play that by ear considering the way my legs felt today!

I didn’t up my weights much in this stage, I pretty much did the same weight for each exercise the entire stage because it was still THAT that challening.  I upped the deadlift weight 10 pounds in the 2nd two sets (from 115-125) in the last two workouts.  Today’s workout I upped the underhand-grip lat pulldown from 85 to 90 and the dumbbell prone Cuban snatch from 10 to 12 and boy did those 2 and 5 pounds make a difference!  It’s amazing how upping the weight in one exercise then makes the following exercises harder as well, without upping those weights also.  I also realized today that I had been doing an incorrect ab exercise in the ab series.  I was supposed to be doing a lateral flexion move which I did do today when I realized my mistake.  What I was doing was a hip flexion movement (pikes on a stability ball).  Don’t know how I didn’t realize tat until today MY LAST DAY OF THIS STAGE.

This was my LAST workout in Stage 4, next up Stage 5!

Raining dogs and dogs

I love coming home to my dog Brutus, I do not love coming home to pee on my bed.

The culprit:

the guilty party

How can I stay mad at that!??!!?  Not possible.

To be fair he rarely does this, this is probably maybe the 2nd or 3rd time in the 2 years I’ve had him. It’s been raining pretty much all day here and he HATES the rain.  My dog-sitter (aka mom) said he would not go out for a long time.  Well we know where he peed!  My sheets and blankets are in the wash now AGAIN, since I just washed everything YESTERDAY.  I only have one set of sheets so I have to wash/dry them before I can go to bed.  Note to self: buy more sheets.

I’m now snacking on Greek yogurt (Chobani 0%) with my new favorite toppings-shredded coconut, chopped walnuts, and honey.  YUM.  I actually like the 2% way better but the individual size 0% ones were on sale for $0.77 (!!!) so I got those.  What I really need to do is take a ride to Trader Joe’s and stock up on their Greek yogurt which is way more budget-friendly than the Chobani when it’s not on sale.

Some other eats today included quinoa protein pancakes, chicken breaded with cornflake crumbs, grapefruit, mixed greens with some black bean/avocado, Smart food cheddar popcorn, string cheese, more of the same chicken, roasted cauliflower, and roasted yams with apples.  According to fitday.com I’m at 137.8 grams of protein for today.  Not bad.

Today’s workout: NROLW Stage 4, workout A4

Front squat/push press-3 sets 8, 50 pounds  (I did these as ass to grass or “ATG” squats)

Alternating sets

Step-ups-3 sets 8, 50 pounds

Dumbbell one-point row-3 sets 8, 30 pound dumbbells

Alternating sets

Static lunge, rear foot elevated-3 sets 8, 50 pounds

Push-up-3 sets 8  (did these as “T” push ups)

Alternating sets

Planks-3 sets, 1st held for 70 seconds, 2nd and 3rd held for 60 seconds  (I’m supposed to hold for 120 seconds but have not yet been able to do that yet.  In previous stages I could hold for up to 120 seconds but have not been able to do that in this stage.   I’m assuming its because this stage is harder and my muscles are more worn out by the time I get to these.)

Horizontal wood chop-3 sets 8, 10 pounds, done on stability ball

That is the end of the new rules workout but I did a bit more on my own.  I then did 3 sets of 10 bent over reverse flies with 10 pound plates.  This is technically against the “rules” of the program but I’m finding that I’m not getting as much rear delt/tricep definition as I would like.  I don’t know if I’m doing something wrong or if it will all show up in the end but I think adding one more exercise won’t hurt.

Last but not least and also not part of the NROLW workout- 20 minutes on the elliptical set on the gluteal/high incline setting.  3 minutes at levels 1, 2, 3,  followed by a steady climb at one minute each at levels 8, 9, 10, 11, then 2 minutes level 3, another steady climb one minute each levels 8, 9, 10, 11, another 2 minutes level 3, finishing with 4 minutes levels 9, 10, 11, 12.

Whew.  That was a tough workout but I felt great afterwards.  I will admit I was contemplating not lifting today and just doing some cardio because I still don’t feel all sinusy but I told myself if I started and didn’t feel good like Saturday I would stop and just do some cardio.  But I felt pretty good once I started and got into the “workout zone” right away today.  Plus if I didn’t lift today it would mess up my schedule for the week and I would only get 2 days of lifting in instead of 3.  So yay me for today!