Sunday, July 10, 2011

Workout Updates


I'm back in the weight room and happy as a clam! How happy are clams anyway? Ok my week looked like this:


  • Monday ~ holiday, no workout

  • Tuesday ~ met with a personal trainer who mostly wasted my time...

  • Wednesday ~ Stage One, Workout A NROLFW* + 1 hour of Aqua Zumba

  • Thursday ~ 30 minutes on stationary bike + a few laps around the indoor track

  • Friday ~ Stage One, Workout B NROLFW**

  • Saturday ~ rest day

  • Sunday ~ heading in for Aqua Zumba this afternoon

*Stage One Workout A; 1st workout:



  • Squats: 2 sets x 15 reps with 25 lb dumbell goblet hold

  • Pushups: 2 sets x 10 reps at 45 degree angle on weight bench

  • Cable Rows: 2 sets x 15 reps at 70 lbs

  • Step Ups: 2 sets x 15 reps on each leg on a 6" step, body weight

  • Prone Jack knife on Swiss Ball: 2 sets x 10 reps

**Stage One Workout B; 1st workout:



  • Deadlifts: 2 sets x 15 reps with 50 lb preweighted bar

  • Shoulder Press: 2 sets x 15 reps with 12.5 lbs first set; 15 lbs second set (each arm)

  • Lat Pull Downs: 2 sets x 15 reps with 70 lbs first set; 85 lbs second set

  • Alternating Lunges: 2 sets x 30 reps (15 each leg) with 3 lb hand weights

  • Swiss Ball Crunches: 2 sets x 10 reps holding a 10 lb weight on my chest

So there you have it ~ my workouts for the week.

3 comments:

  1. Great job!

    Aqua Zumba? That sounds interesting!

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  2. I love NWOLFW - I just started Stage 2! Good luck!

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  3. Good for you for getting back in the game! Two more workouts and I'm done with NROL4W . . . an awesome program. Best of luck to you!

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