LIFT TO LIVE LONGER
A decent article considering it is from Yahoo… I do find it weird that it starts out talking about lifting to live longer and then turns into an article about how we sit too much, but it had good intentions. The references come from Lou Schuler and Alwyn Cosgrove, who are the people that wrote “The New Rule of Lifting” and “The New Rules of Lifting for Women”.
Notice that he talks about ladies lifting heavy? YUP.
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!
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. :)
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!
WOD: NROLFW S:1, W:A8
- Barbell Squat:
- 45 lb x 10 reps (+31 pts)
- 65 lb x 10 reps (+45 pts)
- 85 lb x 10 reps (+58 pts)
- 95 lb x 10 reps (+65 pts)
- 100 lb x 10 reps (+69 pts)
- I DID NOT USE THE SMITH MACHINE, THIS WAS MY FIRST TIME USING THE REAL SQUAT RACK AND I AM SO PROUD OF MYSELF. :)
- Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Girl pushups… :/
- Seated Cable Row:
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- 70 lb x 10 reps (+26 pts)
- Dumbbell Step Ups:
- 25 lb x 8 reps (+8 pts)
- 25 lb x 8 reps (+8 pts)
- 25 lb x 8 reps (+8 pts)
- Stability Ball Jack Knife Sit-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- Half mile for warm up, half mile for cool down.
- Stretching:
- 0:05:00 (+2 pts)
Total Fitocracy Points: 551… I am 52 points away from leveling up! Grrr.
THIS. No, you will not become all “bulky” and “look like a man” if you lift heavy… men have a hard enough time putting on lbs of muscle as it is, and women don’t have near the amount of muscle-building testosterone in their bodies as men… so stop being only a cardio bunny, stop it with the barbie weights and lift heavy to see some real results.
(Source: ruggerwords)
DEBATING
New Rules of Lifting for Women, Stage 1, Workout A2 tonight?
OR
10 mile run?
I haven’t decided.
I REALLY WANTED
to do workout A2 from New Rules of Lifting for Women today, but I am still wayyy too sore from B1. :/
NROLFW S:1 W:A1
Right now. No more putting it off. Yes, it is rainy and 58 degrees right now (read: FRIGID for an AZ person) but I am going to the gym. I will update about it later.
This, folks, starts on Sunday. I am pretty excited. The nutrition part was very enlightening and I am super ready to start the strength programs that are laid out in the book. Summer 2012, here I come!
