A big shift this week. I decided to actually do a weight lifting program instead of make up my own workouts! So novel. I had to blow the dust of my copy of New Rules of Lifting which I have had for over 2 years now. I flipped to the Strength section. There are 4 workouts in each stage and 3 stages. The 4 workouts - A, B, C, and D -in each stage are to be done 4 times each. Two lower body and two upper body; which is a shift for me since I have almost always exclusively done full body workouts. Time will tell if I like this method or not. I will say that without a doubt I struggled big time to even jog on the treadmill after workout A. Out of respect for the authors I am not going to note the exact details, but the weights I used for my own reference.
My weekly workout report for the week of November 29th – December 5th:
Monday, 29th
NROL Strength 1, Workout A1
-barbell back squat 95, 115, 95, 120, 95, 45
-Bulgarian Split squat 3x 15 x 45
-Step Up 3 x 15 x BW
-Back extension 2 x 10 x 10
-Swiss ball crunch 2 x10 x 25
2 mile jog
Tuesday, 30th
NROL Strength 1, B1
Bench press
65
80
65
80
65
BB bent over row
55
65
55
65
55
close grip lat pulldown
85
db shoulder press
20's
lower body Russian twist
oops! Somehow I forgot this one. I don't really like these anyway
-3.25 mile run
Wednesday, 1st
5 mile tempo run on the treadmill, 3 miles at tempo
Thursday, 2nd
NROL Strength 1 C1
Deadlift
135
165
135
165
135
95
RDL
95
Static Lunge
45
Good morning
45
incline reverse crunch - I hate these so I did Pallof press instead - I like to interchange core work at my own discretion
2 x 10x 60
-2 mile jog
Friday, 3rd
NROL Strength 1, D1
Chin up (did a combination of smith machine w/feet on bench chins and negative chins)
6 (assisted smith machine)
1 (negative)
6
1
10 (lat pulldown @ 100#)
BB shoulder press
45
55
45
55
45
DB bench press
2 x 6 x 30's
w/g cable seated row
6 x 75
8 x 60
lower body Russian twist
I did a few...
side planks
2 x 40 sec each side
-4 x 800's, 3.25 miles total
Saturday, 4th
3 mile snowy and slow run and shoveling!
Sunday, 5th
none
I wonder how closely these workouts resemble their workouts in New Rules of Lifting for Women (I just started that program today...)
ReplyDeleteKier - I have done NROL4W and the types of lifts and the basic premise of the books are pretty similar. NROL was written towards men, so it assumes that you are already pretty strong. I am not able to do more then 1, maybe 2 chin-ups, so I have to make some modifications. I would say that the Fat Loss programs in NROL are most like NROL4W.
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