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.
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
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!