Sunday, April 1, 2012

NROL4W - Phase 6

I was so excited to start NROL4W Stage 6 ... and a new stage = new playlist. Here were my workout songs of the day:

Dynamic stretching + Cardio warm-up
I Can Only Imagine (David Guetta, Chris Brown, & Lil Wayne)
We Found Love (Rihanna feat Calvi Harris)
How do you Do (Party Animals - DJ Picco vs. Jens O. Remix)

NROL4W - Stage 6A
Turn Me On (David Guetta & Nicki Minaj)
Lose Yourself (Eminem)
Stronger (Kanye West)
Check Yo Self (Remix) (Ice Cube)
Sweat (David Guetta & Snoop Dogg)
Hypnotize (Notorious BIG)
All I Do is Win (DJ Khaled)
Big Pimpin' (Jay-Z & UGK)
Little Bad Girl (David Guetta, Taio Cruz, & Ludacris)
Da Goodness (Redman & Busta Rhymes)

One Shot 2 Shot (Eminem & D12)
You Can Do It (Ice Cube)

Cool Down
Extraordinary Ways (Conjure One)

I'm totally going through a major David Guetta phase at the moment -- His album Nothing But the Beat is fabulous!!

So, on to the workout.

I warmed up with some dynamic stretching + 1 km on the treadmill (a few 1-minute jogs thrown in).
I then went on to the weights workout.

The first exercise of Stage 6 is a negative chin up.

Have you ever done a negative chin up?
I've never done a negative chin up ... and even after today's attempts, I'm not sure it can qualify as a negative chin up. OMG it was so difficult.

So the plan is to - jump up to a chin up position and slowly lower yourself down to a regular hanging position. Wanna know how slowly I lowered myself? Well, first of all, it took me ages to just psych myself up to get to the start position. Tough is an understatement. I barely held on for the first rep. I think I held on for about 2 seconds for the second rep and 4 seconds for the final one ... it was disheartening. I know they're tough exercises to do, but wow! I wasn't prepared at all for this. Well, it's just the beginning ... I sure can't get any worse!

Although it wasn't in the routine, I also did 4 sets of 5 on the assisted chin up machine. I just wanted to get used to motion.

The next exercise was 10 sets of 2 reps of lateral pulls. I did the first one at 41 kg; the next 8 sets at 48 kg; the final rep at 54.5 kg (tough!!).

Finally, alternating between barbell split squats and push-ups - 2 sets of 10)
I did 30 kg for the squats and managed to complete both sets of push-ups on my toes :)

I ended with some abs and back extensions followed by my cool down stretches.

Good first start to Stage 6! The whole workout took just over an hour.


  1. I don't know what NROL4W is, but it sounds hardcore and you seem amazing for taking it on! Love the playlist choices as well. Sorry to read today didn't start off great, but, for what it's worth, I admire that you didn't let your disappointments, frustrations, or tiredness keep you from moving forward.

    1. Hi Wendy! :)
      NROL4W is a weight lifting workout program -- stands for New Rules of Lifting for Women.
      I've seen and felt great changes as I've steadily worked my way through the stages. I highly recommend it.
      Thanks for stopping by my blog!

  2. Thanks for putting on your playlist. I'm always looking for new songs. I *love!* David Guetta's Crank it Up.

    The negative chin ups sound difficult but promising. Using body weight against yourself is a beast, but that's a way to get great results.

    :-) Marion

    1. Crank it up is a great song :D

      As disheartening as it was to not really be able to do the negative chin up - I'm hoping I'll be able to surprise myself by successfully doing it in 5 weeks. Hopefully!!!

  3. I know most of those. Music makes such a difference to a workout doesn't it?!
    Hope you have a great week :)

    1. Music totally makes my workout! I have a TOUGH time working out without music.

  4. I agree with the comment above about the NROL4W. But looks like you are doing it. I am impressed by your work outs. I'll be back. Thanks fro stopping by my blog!

  5. You're my workout idol!! I was going to ask how you rev yourself up for such challenging workouts, and then you went and posted your playlist. I get it now.

    Your blog is VERY motivating! Please keep posting, and don't leave anything out w/ the strength training details. I have no gym buddy in real life, so this is it for me. (Strange - I just realized not one of my friends is on a fitness/nutrition kick along with me.) No wonder I'm online w/ y'all multiple times a day.

    1. Awww you're too kind!

      I just know that I want this really bad -- there will be stumbles and falls, but I want to get to my goal!

      I can totally understand not having a gym buddy. Although I get along with most of the trainers, I don't have anyone who is on this journey with me, and that can make it quite challenging.

      The blog and all the support in the community definitely helps :)


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