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Tuesday, April 10, 2012

WOD: SL5x5 and NROLFW MASHUP

Tracked a workout for 1,163 pts

Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:05:00 || 0.5 mi (+33 pts)
- .5 mile warm up and then .5 mile cool down
Barbell Squat:
- 65 lb x 5 reps (+46 pts)
- 65 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+57 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
Bent Over Barbell Row:
- 60 lb x 5 reps (+29 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
Wide-Grip Lat Pulldown:
- 70 lb x 5 reps (+27 pts)
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
Barbell Bench Press:
- 45 lb x 5 reps (+46 pts)
- 45 lb x 5 reps (+46 pts)
- 45 lb x 5 reps (+46 pts)
- 45 lb x 5 reps (+46 pts)
- 45 lb x 5 reps (+46 pts)
Weighted Exercise Ball Crunch:
- 12 lb x 12 reps (+19 pts)
- 12 lb x 12 reps (+19 pts)
Russian Twist:
- 12 reps (+7 pts)
- 12 reps (+7 pts)
- These were done with a 12lb medicine ball but idk how to track these with weight.

CHANGE UP

NROLFW has kind of gotten boring for me and I only finished 3 of 7 stages. I have been checking out the Strong Lift 5x5 program and I think I am going to start doing that program with a few of my favorite NROLFW exercises added. Yeah.

Tuesday, March 13, 2012

Lighting kinda is uneven… Anyways, I got a spray tan for my sisters wedding since I am pastey white by nature and HOLY COW does it look make my muscles look better. My arms look so much better now than when I am pale!

Friday, March 9, 2012

WOD: NROLFW S:3, W:B1

Romanian Deadlift:
- 65 lb x 6 reps (+44 pts)
- 75 lb x 6 reps (+48 pts)
- 75 lb x 6 reps (+48 pts)
- This was combined with a barbell row at the bottom of each deadlift, otherwise I could have done a higher weight…
Bent Over Barbell Row:
- 65 lb x 6 reps (+32 pts)
- 75 lb x 6 reps (+34 pts)
- 75 lb x 6 reps (+34 pts)
- Combined with the RDL…
Body Weight 1/2 One-Leg Squat:
- 6 reps (+11 pts)
- 6 reps (+11 pts)
- 6 reps (+11 pts)
Wide-Grip Lat Pulldown:
- 90 lb x 6 reps (+33 pts)
- 90 lb x 6 reps (+33 pts)
- 90 lb x 6 reps (+33 pts)
Weighted Hyperextension:
- 25 lb x 6 reps (+10 pts)
- 25 lb x 6 reps (+10 pts)
- 25 lb x 6 reps (+10 pts)
Weighted Exercise Ball Crunch:
- 8 lb x 6 reps (+58 pts)
- 8 lb x 6 reps (+58 pts)
- 8 lb x 10 reps (+64 pts)
Stability Ball Jack Knife Sit-Up:
- 6 reps (+9 pts)
- 6 reps (+9 pts)
- 6 reps (+9 pts)
Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:18:00 || 150 bpm (+91 pts)
- .5 mile warmup - 18 minute HIIT with 1.5 min work / 1.5 min recovery repeats.
Dumbbell Incline Shoulder Raise:
- 7.5 lb x 6 reps (+19 pts)
- 7.5 lb x 6 reps (+19 pts)
- 7.5 lb x 6 reps (+19 pts)
- I did an exercise called Y T W L which consisted of 4 different arm raise movements in the shapes of the given letter all in a row to make one repetition… this is all I know how to call it haha.

Total Fitocracy Points: 790

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

Tuesday, February 28, 2012

TUMMY PROGRESS: DO I SEE TINY ABS TRYING TO PEEK OUT UNDER THE LAYER OF FAT??

Why, I do believe so. Still kind of embarrassed to post this online, but whatever. Unfortunately for me, my mid section is where I hold my weight and it is the last place to let go of fat. I will be starting Stage 3 of New Rules of Lifting on Monday so I wanted to take some sort of photo that I can look back at to compare in another month or so. :)

Monday, February 27, 2012

WOD: NROLFW S:2, W:A4

Running (treadmill):
- 0:07:00 || 0.5 mi (+21 pts)
- 0:15:00 || 1 mi (+45 pts)
- .5 mile warm up and then 1.0 mile cool down.
Push Press:
- 40 lb x 10 reps (+40 pts)
- 40 lb x 10 reps (+40 pts)
- 40 lb x 5 reps (+34 pts)
- Combined with front squat
Front Barbell Squat:
- 40 lb x 10 reps (+53 pts)
- 40 lb x 10 reps (+53 pts)
- 40 lb x 7 reps (+50 pts)
- Combined with push press.
Kneeling Push-Up:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
Dumbbell Lunges:
- 25 lb x 10 reps (+43 pts)
- 25 lb x 10 reps (+43 pts)
- Rear foot elevated.
Bent Over Two-Dumbbell Row:
- 20 lb x 10 reps (+52 pts)
- 20 lb x 10 reps (+52 pts)
- These were one-point two-dumbbell rows.
Woodchoppers:
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)
Plank:
- 60 sec (+27 pts)
- 60 sec (+27 pts)
Dumbbell Step Ups:
- 20 lb x 10 reps (+23 pts)
- 20 lb x 10 reps (+23 pts)

Total Fitocracy Points: 690

Monday, February 20, 2012

WOD: NROLFW S:2, W:A3

Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:28:00 || 2 mi (+115 pts)
- .5 mile warm up and then 2.0 miles of run/walk inclined HIIT
Push Press:
- 40 lb x 10 reps (+40 pts)
- 40 lb x 10 reps (+40 pts)
- 40 lb x 7 reps (+37 pts)
- Combined with front squat
Front Barbell Squat:
- 40 lb x 10 reps (+53 pts)
- 40 lb x 10 reps (+53 pts)
- 40 lb x 7 reps (+50 pts)
- Combined with push press.
Dumbbell Bulgarian Split Squat:
- 20 lb x 10 reps (+58 pts)
- 20 lb x 10 reps (+58 pts)
Kneeling Push-Up:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
Dumbbell Lunges:
- 20 lb x 10 reps (+42 pts)
- 20 lb x 10 reps (+42 pts)
Bent Over Two-Dumbbell Row:
- 20 lb x 10 reps (+52 pts)
- 20 lb x 10 reps (+52 pts)
- These were one-point two-dumbbell rows.
Woodchoppers:
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)
Plank:
- 45 sec (+20 pts)
- 45 sec (+20 pts)

Total Fitocracy Points: 829… and I leveled up to Level 14! :)

Friday, February 10, 2012

YESTERDAY WOD: NROLFW S:2, W:A2

Push Press:
- 30 lb x 10 reps (+37 pts)
- 40 lb x 10 reps (+40 pts)
- 30 lb x 10 reps (+37 pts)
- These were combined with front squads.
Front Barbell Squat:
- 30 lb x 10 reps (+49 pts)
- 40 lb x 10 reps (+53 pts)
- 30 lb x 10 reps (+49 pts)
- These were combined with the push presses.
Dumbbell Step Ups:
- 20 lb x 10 reps (+23 pts)
- 20 lb x 10 reps (+23 pts)
Bent Over Two-Dumbbell Row:
- 15 lb x 10 reps (+50 pts)
- 15 lb x 10 reps (+50 pts)
- These were one point, two dumbbell rows.
Dumbbell Lunges:
- 20 lb x 10 reps (+42 pts)
- 20 lb x 10 reps (+42 pts)
- Rear foot was elevated.
Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Girl pushups.
Plank:
- 60 sec (+27 pts)
- 60 sec (+27 pts)
Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:05:00 || 0.5 mi (+33 pts)
- Warm up and cool down.
Woodchoppers:
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)

Total Fitocracy Points: 705

Arm progress :)

Thank you, New Rules of Lifting for Women!

Thursday, February 9, 2012

Reblog if you’re a girl who lifts weights

(Source: sofuckinghealthy)

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!

Tuesday, January 31, 2012

WOD: NROLFW S:1, W:B9

I tacked on an extra workout of both A and B for stage 1 of New Rules of Lifting for Women since things slacked a little bit around the holidays. Tomorrow I get to start stage 2. Yay!

Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- 0:10:00 || 1 mi (+77 pts)
- Warm Up and Cool Down
Barbell Deadlift:
- 85 lb x 8 reps (+55 pts)
- 85 lb x 8 reps (+55 pts)
- 85 lb x 6 reps (+53 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:
- 10 reps (+7 pts)
- 10 reps (+7 pts)
- 10 reps (+7 pts)
Barbell Lunges:
- 36 lb x 10 reps (+18 pts)
- 36 lb x 10 reps (+18 pts)
- 36 lb x 10 reps (+18 pts)

Total Fitocracy Points: 527 :)

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!

Monday, January 23, 2012

I SQUATTED 100LBS

NOT WITH THE SMITH MACHINE, BUT RATHER WITH A REGULAR SQUAT RACK AND ONLY THE BARBELL, PLATES AND ME. This was my first time using the regular squat rack and I am so excited to see how far I will be able to push myself from this point! I am very proud of myself right now. Yay non-scale victory! :D

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