Monday, May 7, 2012

WOD: DEADLIFTS, OTHER, CYCLING


agleckle

Tracked a workout for 1,497 pts

  • Running (treadmill):
    • 0:10:00 || 0.75 mi (+37 pts)
    • Warm up
  • Barbell Deadlift:
    • 65 lb x 10 reps (+55 pts)
    • 95 lb x 8 reps (+65 pts)
    • 115 lb x 5 reps (+65 pts)
    • 115 lb x 5 reps (+65 pts)
    • 120 lb x 5 reps (+68 pts)
    • 120 lb x 5 reps (+68 pts)
    • 120 lb x 6 reps (+72 pts)
  • Bent Over Barbell Row:
    • 75 lb x 5 reps (+32 pts)
    • 75 lb x 5 reps (+32 pts)
    • 75 lb x 5 reps (+32 pts)
    • 75 lb x 5 reps (+32 pts)
    • 75 lb x 5 reps (+32 pts)
  • Wide-Grip Lat Pulldown:
    • 80 lb x 5 reps (+29 pts)
    • 90 lb x 5 reps (+31 pts)
    • 90 lb x 5 reps (+31 pts)
    • 90 lb x 5 reps (+31 pts)
    • 90 lb x 5 reps (+31 pts)
  • Dumbbell Bulgarian Split Squat:
    • 25 lb x 5 reps (+51 pts)
    • 25 lb x 5 reps (+51 pts)
    • 25 lb x 5 reps (+51 pts)
    • 25 lb x 5 reps (+51 pts)
    • 25 lb x 5 reps (+51 pts)
  • Triceps Pushdown - Rope Attachment:
    • 40 lb x 10 reps (+13 pts)
    • 40 lb x 10 reps (+13 pts)
    • 40 lb x 10 reps (+13 pts)
  • Goblet Squat (kettlebell):
    • 44 lb x 10 reps (+48 pts)
    • 44 lb x 10 reps (+48 pts)
    • 44 lb x 10 reps (+48 pts)
  • Static Wall Sit:
    • 30 sec (+19 pts)
    • 40 sec (+26 pts)
    • 60 sec (+39 pts)
  • Bicycle (abs):
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
  • Stability Ball Jack Knife Sit-Up:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Cycling (stationary):
    • 0:30:00 || 5.5 mi || 123 bpm (+127 pts)

Posted at 9:57 PM Tags: deadlift treadmill barbell row lat pull down bulgarian split squat triceps pushdown goblet squat kettlebell wall sit bicycle abs jackknife abs fitness fitblr fitocracy exercise weight loss stationary bike
Thursday, May 3, 2012

WOD: DEADLIFTS AND OTHERS AND 10MI STATIONARY BIKE RIDE

agleckle

Tracked a workout for 1,625 pts

  • Running (treadmill):
    • 0:05:00 || 0.5 mi (+33 pts)
    • Warmup
  • Barbell Deadlift:
    • 85 lb x 6 reps (+57 pts)
    • 105 lb x 5 reps (+61 pts)
    • 115 lb x 5 reps (+65 pts)
    • 115 lb x 5 reps (+65 pts)
    • 115 lb x 5 reps (+65 pts)
    • 105 lb x 5 reps (+61 pts)
    • 95 lb x 5 reps (+57 pts)
  • One-Arm Dumbbell Row:
    • 20 lb x 8 reps (+42 pts)
    • 20 lb x 8 reps (+42 pts)
    • 20 lb x 8 reps (+42 pts)
    • 20 lb x 8 reps (+42 pts)
    • 20 lb x 8 reps (+42 pts)
  • Standing Barbell Shoulder Press:
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
  • Dumbbell 1-Arm Triceps Extension:
    • 12.5 lb x 5 reps (+18 pts)
    • 12.5 lb x 5 reps (+18 pts)
    • 12.5 lb x 5 reps (+18 pts)
    • 12.5 lb x 5 reps (+18 pts)
    • 12.5 lb x 5 reps (+18 pts)
  • Dumbbell Bulgarian Split Squat:
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
  • Stability Ball Jack Knife Sit-Up:
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
  • Bicycle (abs):
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
  • Cycling (stationary):
    • 0:50:00 || 10 mi || 131 bpm (+252 pts)

Posted at 10:14 PM 1 note Tags: fitocracy fitblr fitness fitspo treadmill dreadmill stationary bike cycling deadlift dumbbell row bulgarian split squat abs
Thursday, April 26, 2012

WOD: NEW DEADLIFT PR, LEGS, AND I LEVELED UP TO LEVEL 19 ON FITOCRACY!

agleckle

Tracked a workout for 1,207 pts

  • Romanian Deadlift:
    • 85 lb x 6 reps (+51 pts)
    • Deadlifts warmup
  • Barbell Deadlift:
    • 95 lb x 5 reps (+57 pts)
    • 105 lb x 5 reps (+61 pts)
    • 105 lb x 5 reps (+61 pts)
    • 105 lb x 5 reps (+61 pts)
    • 115 lb x 5 reps (+65 pts) NEW PR!
    • 115 lb x 4 reps (+60 pts)
  • Dumbbell Bulgarian Split Squat:
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
    • 30 lb x 5 reps (+53 pts)
  • Goblet Squat (kettlebell):
    • 44 lb x 10 reps (+48 pts)
    • 44 lb x 10 reps (+48 pts)
    • 44 lb x 10 reps (+48 pts)
  • Static Wall Sit:
    • 30 sec (+19 pts)
    • 30 sec (+19 pts)
    • 30 sec (+19 pts)
    • 40 sec (+26 pts)
    • 60 sec (+39 pts)
  • Weighted Exercise Ball Crunch:
    • 12 lb x 15 reps (+29 pts)
    • 12 lb x 15 reps (+29 pts)
    • 12 lb x 15 reps (+29 pts)
  • Bicycle (abs):
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
  • Stability Ball Jack Knife Sit-Up:
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 10 reps (+15 pts)
  • Running (treadmill):
    • 0:10:00 || 1 mi (+77 pts)
    • 0:06:00 || 0.6 mi (+42 pts)
    • 1 mile warmup and .6 mile cool down.

Posted at 9:14 PM 1 note Tags: fitocracy fitness fitblr deadlift goblet squat lunge crunches weight loss lifting
Thursday, April 19, 2012

WOD: SL5x5 and OTHER STUFF

agleckle

Tracked a workout for 991 pts

  • Running (treadmill):
    • 0:10:00 || 1 mi (+77 pts)
    • Warm Up
  • Standing Barbell Shoulder Press:
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
  • One-Arm Dumbbell Row:
    • 22.5 lb x 8 reps (+43 pts)
    • 22.5 lb x 8 reps (+43 pts)
    • 22.5 lb x 8 reps (+43 pts)
    • 22.5 lb x 8 reps (+43 pts)
    • 22.5 lb x 8 reps (+43 pts)
  • Barbell Deadlift:
    • 95 lb x 5 reps (+57 pts)
    • 100 lb x 5 reps (+59 pts)
    • 100 lb x 5 reps (+59 pts)
    • 100 lb x 5 reps (+59 pts)
    • 105 lb x 5 reps (+61 pts)
  • Weighted Exercise Ball Crunch:
    • 12 lb x 15 reps (+29 pts)
    • 12 lb x 15 reps (+29 pts)
  • Russian Twist:
    • 10 reps (+6 pts)
    • 10 reps (+6 pts)
    • With a 12lb medicine ball!
  • Stability Ball Jack Knife Sit-Up:
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)

Posted at 9:21 PM 2 notes Tags: fitocracy fitblr running treadmill shoulder press deadlift lifting crunches jackknife dumbbell row wod sl5x5
Thursday, April 12, 2012

WOD: SL5x5 and OTHER STUFF

agleckle

Tracked a workout for 1,219 pts

  • Running (treadmill):
    • 0:05:00 || 0.5 mi (+33 pts)
    • 0:00:30 || 0.5 mi (+162 pts)
    • .5 mile warm up, .5 mile cool down
  • Barbell Deadlift:
    • 65 lb x 10 reps (+55 pts)
    • 85 lb x 5 reps (+53 pts)
    • 95 lb x 5 reps (+57 pts)
    • 95 lb x 5 reps (+57 pts)
    • 95 lb x 5 reps (+57 pts)
    • 95 lb x 5 reps (+57 pts)
    • 95 lb x 5 reps (+57 pts)
  • Standing Barbell Shoulder Press:
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
    • 40 lb x 5 reps (+62 pts)
  • Wide-Grip Lat Pulldown:
    • 80 lb x 6 reps (+31 pts)
    • 80 lb x 6 reps (+31 pts)
    • 80 lb x 6 reps (+31 pts)
    • 90 lb x 4 reps (+29 pts)
    • 90 lb x 4 reps (+29 pts)
  • One-Arm Dumbbell Snatch:
    • 22.5 lb x 5 reps (+34 pts)
    • 22.5 lb x 5 reps (+34 pts)
    • 22.5 lb x 5 reps (+34 pts)
  • Weighted Exercise Ball Crunch:
    • 12 lb x 15 reps (+29 pts)
    • 12 lb x 15 reps (+29 pts)
  • Russian Twist:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • Done with a 12 lb. medicine ball.

Posted at 6:55 PM Tags: fitocracy fitblr fitness sl5x5k lifting weight loss gym deadlift barbell
Friday, March 2, 2012

WOD: NROLFW S:2, W:B4

Well, this was the last workout of stage 2!  I will start stage 3 on Monday! Yay for New Rules of Lifting for Women. :)

  • Running (treadmill):
    • 0:08:00 || 0.6 mi (+29 pts)
    • 0:15:00 || 148 bpm (+70 pts)
    • .5 mile warm up & after strength training I did 15 minutes of 1.5 min work / 2 min recovery HIIT
  • Barbell Deadlift:
    • 65 lb x 10 reps (+55 pts)
    • 85 lb x 10 reps (+63 pts)
    • 95 lb x 10 reps (+67 pts)
    • 105 lb x 10 reps (+72 pts)
    • Woo hoo, new PR
  • Dumbbell Bulgarian Split Squat:
    • 25 lb x 10 reps (+60 pts)
    • 25 lb x 10 reps (+60 pts)
  • Dumbbell Rear Lunge:
    • 20 lb x 10 reps (+23 pts)
    • 20 lb x 10 reps (+23 pts)
    • Front foot elevated.
  • One-Arm Dumbbell Snatch:
    • 15 lb x 10 reps (+38 pts)
    • 15 lb x 10 reps (+38 pts)
    • I actually did both arms at the same time but there was no option for logging that.
  • Lat Pulldown:
    • 90 lb x 10 reps (+28 pts)
    • 90 lb x 10 reps (+28 pts)
    • This was actually an underhand lat pulldown.
  • Exercise Ball Crunch:
    • 10 reps (+7 pts)
    • 10 reps (+7 pts)
  • Reverse Crunch:
    • 10 reps (+16 pts)
    • 10 reps (+16 pts)
  • Superman:
    • 30 sec (+7 pts)
    • This was actually a prone cobra but Superman is the closest thing I could find to it…

Total Fitocracy Points: 707

Posted at 5:52 PM Tags: NROLFW Prone Cobra Reverse Crunch Crunch Fitblr Fitocracy Underhand Lat Pulldown Dumbbell Snatch Rear Lunge Bulgarian Split Squat Deadlift PR Running Treadmill Dreadmill HIIT
Friday, February 24, 2012

WOD: NROLFW S:2, W:B3

  • Running (treadmill):
    • 0:05:00 || 0.5 mi (+33 pts)
    • 0:16:00 || 1.3 mi || 151 bpm (+81 pts)
    • .5 mile warm up & after strength training I did 15 minutes of 1 min work / 1.5 min recovery HIIT
  • Barbell Deadlift:
    • 65 lb x 10 reps (+55 pts)
    • 85 lb x 10 reps (+63 pts)
    • 95 lb x 10 reps (+67 pts)
  • Dumbbell Bulgarian Split Squat:
    • 20 lb x 10 reps (+58 pts)
    • 20 lb x 10 reps (+58 pts)
  • Dumbbell Rear Lunge:
    • 20 lb x 10 reps (+23 pts)
    • 20 lb x 10 reps (+23 pts)
  • One-Arm Dumbbell Snatch:
    • 12.5 lb x 10 reps (+37 pts)
    • 12.5 lb x 10 reps (+37 pts)
    • 12.5 lb x 10 reps (+37 pts)
    • I actually did both arms at the same time but there was no option for that.
  • Lat Pulldown:
    • 80 lb x 10 reps (+26 pts)
    • 90 lb x 10 reps (+28 pts)
    • 90 lb x 10 reps (+28 pts)
    • This was actually an underhand lat pulldown.
  • Exercise Ball Crunch:
    • 10 reps (+7 pts)
    • 10 reps (+7 pts)
  • Reverse Crunch:
    • 10 reps (+16 pts)
    • 10 reps (+16 pts)
  • Superman:
    • 45 sec (+11 pts)
    • 60 sec (+15 pts)
    • This was actually a prone cobra but Superman is the closest thing I could find to it…

Total Fitocracy Points: 726!

Posted at 6:51 PM Tags: Fitocracy Fitblr Prone Cobra Reverse Crunch Lat Pulldown Dumbbell Rear Lunge Dumbbell Bulgarian Split Squat Deadlift Barbell Running Treadmill
Friday, February 17, 2012

WOD: NROLFW S:2, W:B2

  • Running (treadmill):
    • 0:05:00 || 0.5 mi (+33 pts)
    • 0:15:00 || 148 bpm (+70 pts)
    • .5 mile warm up & after strength training I did 15 minutes of 1 min work / 2 min recovery HIIT
  • Barbell Deadlift:
    • 85 lb x 10 reps (+63 pts)
    • 85 lb x 10 reps (+63 pts)
  • Dumbbell Bulgarian Split Squat:
    • 12.5 lb x 10 reps (+55 pts)
    • 12.5 lb x 10 reps (+55 pts)
  • Dumbbell Rear Lunge:
    • 20 lb x 10 reps (+23 pts)
    • 20 lb x 10 reps (+23 pts)
  • One-Arm Dumbbell Snatch:
    • 10 lb x 10 reps (+36 pts)
    • 10 lb x 10 reps (+36 pts)
    • I actually did both arms at the same time but there was no option.
  • Lat Pulldown:
    • 80 lb x 10 reps (+26 pts)
    • 80 lb x 10 reps (+26 pts)
    • This was actually an underhand lat pulldown.
  • Exercise Ball Crunch:
    • 10 reps (+7 pts)
    • 10 reps (+7 pts)
  • Reverse Crunch:
    • 10 reps (+16 pts)
    • 10 reps (+16 pts)
  • Superman:
    • 60 sec (+15 pts)
    • 75 sec (+19 pts)
    • This was actually a prone cobra but Superman is the closest thing I could find to it…

Total Fitocracy Points: 589 

Posted at 7:26 PM Tags: Fitocracy Fitblr WOD Prone Cobra Reverse Crunch Exercise Ball Crunch Underhand lat Pulldown Dumbbell Snatch Bulgarian Split Squat Deadlift Treadmill Running Dreadmill
Wednesday, February 8, 2012

YESTERDAY WOD: NROLFW S:2, W:B1

  • Barbell Deadlift:
    • 85 lb x 10 reps (+63 pts)
    • 95 lb x 6 reps (+61 pts)
    • 85 lb x 6 reps (+57 pts)
  • Dumbbell Bulgarian Split Squat:
    • 12.5 lb x 10 reps (+55 pts)
    • 12.5 lb x 10 reps (+55 pts)
  • Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 80 lb x 10 reps (+26 pts)
    • This was actually an underhand lat pulldown.
  • Dumbbell Rear Lunge:
    • 20 lb x 10 reps (+23 pts)
    • 20 lb x 10 reps (+23 pts)
  • One-Arm Dumbbell Snatch:
    • 10 lb x 10 reps (+36 pts)
    • 10 lb x 10 reps (+36 pts)
  • Exercise Ball Crunch:
    • 10 reps (+7 pts)
    • 10 reps (+7 pts)
  • Reverse Crunch:
    • 10 reps (+16 pts)
    • 10 reps (+16 pts)
  • Superman:
    • 30 sec (+7 pts)
    • 30 sec (+7 pts)
    • These were actually Prone Cobras, not Supermans… but they don’t have that option on here.
  • Running (treadmill):
    • 0:10:00  || 4 mph (+28 pts)
    • 0:05:00  || 8.5 mph (+80 pts)
    • Interval training - 1 min hard, 2 min recovery

Total Fitocracy Points: 627 and I leveled up to level 13!

Posted at 8:38 AM 2 notes Tags: Fitocracy Fitblr NROLFW New Rules of Lifting for Women running reverse crunch bulgarian split squat rear lunge dumbbell snatch lat pulldown deadlift
Tuesday, January 24, 2012

WOD: NROLFW S:1, W:B8

  • Running (treadmill):
    • 0:05:00 || 0.5 mi (+33 pts)
    • 0:05:00 || 0.5 mi (+33 pts)
    • .5 miles for warm up and .5 miles for cool down
  • Barbell Deadlift:
    • 65 lb x 10 reps (+45 pts)
    • 85 lb x 10 reps (+58 pts)
    • 95 lb x 10 reps (+65 pts)
  • Standing Dumbbell Shoulder Press:
    • 12.5 lb x 10 reps (+19 pts)
    • 12.5 lb x 10 reps (+19 pts)
    • 12.5 lb x 10 reps (+19 pts)
  • Wide-Grip Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 80 lb x 10 reps (+27 pts)
    • 80 lb x 10 reps (+27 pts)
  • Exercise Ball Crunch:
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
  • Barbell Lunges:
    • 36 lb x 8 reps (+17 pts)
    • 36 lb x 8 reps (+17 pts)
    • 36 lb x 10 reps (+18 pts)
  • Stretching:
    • 0:05:00 (+2 pts)

Total Fitocracy Points: 450!  Also, I leveled up!

Posted at 7:47 PM 7 notes Tags: Fitocracy Fitblr Deadlift Lunge Lat Pull Down Weight Loss Running NROLFW
Monday, January 2, 2012

WOD: NROLFW S:1, W:B6

I joined a new gym this past week… it is a small, independently owned one and it is FANTASTIC.  Anyways, here is my WOD:

  • Barbell Deadlift:
    • 90 lb x 10 reps (+62 pts)
    • 90 lb x 10 reps (+62 pts)
    • 90 lb x 10 reps (+62 pts)
  • Standing Dumbbell Shoulder Press:
    • 12.5 lb x 10 reps (+19 pts)
    • 12.5 lb x 10 reps (+19 pts)
    • 12.5 lb x 10 reps (+19 pts)
  • Wide-Grip Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 70 lb x 10 reps (+24 pts)
    • 70 lb x 10 reps (+24 pts)
  • Dumbbell Lunges:
    • 25 lb x 10 reps (+15 pts)
  • Exercise Ball Crunch:
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)
  • Barbell Lunges:
    • 30 lb x 10 reps (+9 pts)
    • 36 lb x 10 reps (+11 pts)
  • Running (treadmill):
    • 0:18:00 || 1.5 mi (+99 pts)

Total Fitocracy Points: 494

Posted at 9:48 PM 1 note Tags: WOD Fitocracy Fitblr Weight Training Lifting Deadlift Shoulder Press Lat Pull Down Exercise Ball Crunch Lunges NROLFW
Wednesday, December 14, 2011

WOD: NROLFW S:1, W:B5

  • Rowing (machine):
    • 0:05:44 || 1000 m (+71 pts)
  • Barbell Deadlift:
    • 90 lb x 10 reps (+62 pts)
    • 90 lb x 10 reps (+62 pts)
    • 80 lb x 10 reps (+55 pts)
  • Standing Dumbbell Shoulder Press:
    • 12.5 lb x 10 reps (+19 pts)
    • 12.5 lb x 10 reps (+19 pts)
    • 12.5 lb x 10 reps (+19 pts)
  • Wide-Grip Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 70 lb x 10 reps (+24 pts)
    • 70 lb x 10 reps (+24 pts)
  • Dumbbell Lunges:
    • 25 lb x 10 reps (+15 pts)
    • 25 lb x 10 reps (+15 pts)
    • 25 lb x 10 reps (+15 pts)
  • Exercise Ball Crunch:
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)

Fitocracy Points: 469

Posted at 10:40 PM 1 note Tags: Fitocracy Fitblr Swiss Ball Crunch Dumbbell Lunges Deadlift Wide Grip Lat Pull Down Weight Loss Shoulder Press
Thursday, December 1, 2011

$1,000,000.00 and WOD: NROLFW S:1, W:B4

That is how I feel right now.  I felt like crap Tuesday and Wednesday, woke up this morning still feeling like crap, stayed home all day today, slept like 16+ hours and then woke up feeling like a million bucks.

I was feeling pretty antsy after my second nap, so I decided to complete my NROLFW S:1, W:B4.  This means I am now half way through stage 1!

  • Barbell Deadlift:
    • 80 lb x 12 reps (+58 pts)
    • 80 lb x 12 reps (+58 pts)
  • Standing Dumbbell Shoulder Press:
    • 12.5 lb x 12 reps (+20 pts)
    • 12.5 lb x 12 reps (+20 pts)
  • Wide-Grip Lat Pulldown:
    • 65 lb x 12 reps (+23 pts)
    • 70 lb x 12 reps (+25 pts)
  • Dumbbell Lunges:
    • 25 lb x 12 reps (+16 pts)
    • 25 lb x 12 reps (+16 pts)
  • Exercise Ball Crunch:
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)
  • Stair Machine:
    • 0:06:22 (+40 pts)
    • Warm-Up

Fitocracy Points: 306

Posted at 6:11 PM 6 notes Tags: 1 Million Dollars Fitocracy Fitblr Weight Loss Lifting Stair Machine Swiss Ball Crunch Lunges Shoulder Press Deadlift Lat Pull Down
Friday, November 25, 2011

WOD: NROLFW S:1, W:B3

  • Rowing (machine):
    • 0:05:00 || 800 m (+50 pts)
  • Barbell Deadlift:
    • 60 lb x 12 reps (+43 pts)
    • 70 lb x 12 reps (+50 pts)
  • Standing Dumbbell Shoulder Press:
    • 10 lb x 12 reps (+16 pts)
    • 10 lb x 12 reps (+16 pts)
  • Wide-Grip Lat Pulldown:
    • 65 lb x 12 reps (+23 pts)
    • 65 lb x 12 reps (+23 pts)
  • Dumbbell Lunges:
    • 12.5 lb x 15 reps (+8 pts)
    • 12.5 lb x 15 reps (+8 pts)
  • Exercise Ball Crunch:
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)

Total Fitocracy points: 267

Posted at 1:18 PM 6 notes Tags: Fitocracy Fitblr NROLFW lifting weight loss exercise row machine deadlift shoulder press dumbbell lat pull down lunges crunches
Thursday, November 17, 2011

WOD

Warm up:

  • Row Machine - 800m
  • Stairmaster - 5min, 30sec

NROLFW S:1, W:B2

  • Deadlift - 50lb x 15, 60lb x 15
  • Alternating sets of:
  • Standing Dumbbell Shoulderpress - 10lb x 15, 10lb x 15
  • Wide Grip Lat Pull Down - 60lb x 15, 60lb x 15
  • Alternating sets of:
  • Dumbbell Lunges - 12.5lb x 15ea, 12.5lb x 15ea
  • Exercise Ball Crunches - BW x 20, BW x 20

Cool Down:

  • Dreadmill - 1 mile, 10 minutes

Fitocracy Points: 368!

Posted at 10:32 PM 5 notes Tags: fitocracy,k WOD NROLFW weight loss lifting strength training deadlift shoulder press treadmill lunges crunches lat pull down running