Thursday, July 21, 2011

NROL4W – Progress: Weeks 1&2

Stage 1

Workout A Workout 1/Workout 2 [2 sets of 15 for each workout]

Squats 12kg/12kg/17kg/20kg

Push-ups body weight

Seated row 13.5kg/20.5kg/20.5kg/27.5kg

Step up 5kg/5kg/5kg/5kg [raised the step by 4 steps for workout 2]

Prone jackknife body weight

Workout B Workout 1/Workout 2 [2 sets of 15 for each workout]

Deadlifts 25kg/30kg/30kg/30kg

Shoulder press 4kg/5kg/5kg/6kg

Lateral pull 27.5kg/34kg/34kg/34kg

Lunges 6kg/6kg/6kg/6kg

Swiss ball crunch body weight

Workout 3 starts on Friday (hopefully). This time it’s going to be 2 sets of 12 reps for each exercise. I hope that I can up the weights a bit and maintain my posture. I haven’t noticed too many differences so far, but I definitely am starting to feel a bit stronger! J

1 comment:

  1. Good for you! I'm sure you're going to find yourself getting stronger quickly. Don't worry about the focused exercises just STICK TO THE PLAN ;) Hugs :)


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