Major fail.
You can at least read my recap from Stage One here.
Stage Three had 16 total workouts. I averaged 2 workouts per week, so this stage took me roughly 2 months (I say roughly because I took some time off here and there due to holidays).
I can't say this stage held my interest like stage 2 did (and darn me for not recapping it!). But it did go by pretty quick and had some great moves... like 3 90 second planks and the awful "YTWL" that I could barely lift 10 lbs on (I blame it on my long arms).
The following are my starting and ending weights.
Workout A:
One-armed dumbbell snatch: 15 lbs -- 35 lbs
Dumbbell single leg romanian deadlift: 20 lbs -- 40 lbs
Barbell bent over row: 10 lbs -- 30 lbs
Dumbbell single arm overhead squat: 10/20lbs -- 15/30 lbs
Dumbbell incline bench press: 15 lbs -- 35 lbs
Reverse wood chop: 50 lbs -- 90 lbs
Workout B:
Barbell romanian deadlift/bent over row: 5 lbs -- 30 lbs
Partial single leg squat: no weight -- 15 lbs
Wide grip lat pulldown: 80 lbs -- 120 lbs
Back extensions: no weight -- 35 lbs
YTWL: 7.5 lbs -- 10 lbs
I have to say, I've really enjoyed working through these stages. This book has been so useful in helping me navigate a section of the gym that use to scare me. The Type A in me loves that I get to meticulously follow a plan, make checkmarks, and develop a routine.
I've also noticed my running getting stronger thanks to the work I've been doing with my leg and core muscles. Additionally, I'm loving the changes I'm seeing in the mirror. I've never felt compelled to lose weight, but I knew I could stand to tone up a bit. Finally I'm following a plan that is doing that!
I fully intend on seeing the NROLFW program to the end no matter how long that takes me. And if you're a newbie to the weight section like I was, I cannot recommend this book highly enough!
On to Stage Four!
Tonight a friend reminded me that I need to do strength training along with my running - then I read this post - and based on this post alone I just ordered the book! Here goes nothing!
ReplyDeleteI said this over twitter, but you just made my day =) Glad I could influence someone for good (you know, instead of evil which is my norm...)
DeleteStage 3 is a total of 8 workouts 4 of a and 4 of b. did you do it twice?
DeleteJust took a look at my notes and... yes, it looks like I did it twice! I'm not so good at following directions. Hmm, I wondered why it took so long ;)
DeleteThis sounds intense! Kudos for doing this. I'm so intimidated by lifting.
ReplyDeleteThat's the beauty of it- it's a book written FOR women who are intimidated by lifting! Really, I can't recommend this book enough if you're interested in starting a lifting regime but don't know where to start.
DeleteYou go D! Yay for seeing changes in the mirror! It funny, running has kept my body healthy and somewhat thin. Just thin, no six pack or crazy muscle definition. Well let's not talk about calves, I think all the muscle I have on my entire body is just in my calves haha. Anyway with running I think it's easy to forget that you can even take it up a notch with strength training, tightening and toning! Which I am all for. I am however still pretty new to strength training so I will definitely be checking out this book.
ReplyDeleteP.S. - They totally have it for my Nook e-reader , count me in!
DeleteI'm going to have to second the muscles-going-to-the-calves thing. So weird!! Let me know what you think of the program!
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