Thursday, December 22, 2011

Moving Forward with NROL4W

I'm really pleased with my today's weights workout. Perhaps taking an entire day off to rest between workouts - even my mild cardio days - is paying off!

Comparison chart:

Dec. 13, 2011

Dec. 22, 2011

Front squat; push press

10 kg

20 kg

Step up

3 kg/hand

7 kg/hand

Dumbbell 1-point row

3 kg/hand

7 kg/hand

Lunge elevate rear foot

10 kg

20 kg

Push ups

bw

bw

Plank (60 sec)

bw

bw

Cable horiz wood chop

5 kg

7 kg



I all my weights ... I know that doubling the weight for the squats and lunges was a risk, but I felt absolutely fine. The toughest part was just getting the bar on my back for the lunges.

I'm still making a few modifications - like for the step up, but ... this time I was able to do proper push-ups --- not as deep as before, but still, they were proper push-ups! I also did regular planks, though in 30-second stretches. I'm still not up to the entire minute yet ... maybe by next time? Who knows? I'm still not using the cable for the horizontal wood chops, but I think I'm definitely ready for them for the next round of workouts.

I'm really pleased! I can't wait for Workout B!! :)

1 comment:

  1. You're making awesome progress! I really need to look into the NROL4W - I have been adding some weight training for about 6 months now, but nothing really structured. This may help.

    Glad to see you're healing well and getting back to normal. :)

    ReplyDelete

Thanks for stopping by and leaving a comment! I can use all the support I can get :)