Say Hello To Good Times Trade Up For The Fast Ride

WOD: DEADLIFTS, OTHER, CYCLING

WOD: SQUATS, OTHER STUFF, 10 MILE STATIONARY BIKE RIDE

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!

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

$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

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

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!

NROLFW S:1, W:B1

Finished Stage 1, Workout B1 of New Rules of Lifting for Women tonight.  It consisted of:

Deadlifts

Dumbbell Shoulder Presses

Wide-Grip Lat Pull Downs

Lunges

Swiss Ball Crunches

I also did 1000m of the row machine for a warm up, as well as about 15 minutes on the dreadmill as a “stretch my muscles out” kind of run.

Feelin’ good!