Thursday, April 18, 2013

New Rules Phase II Complete

It feels like it took me a really long time to complete the Fat Burn II Phase of the New Rules of Lifting. This is not the same as New Rules of Lifting for Women; since I already completed that program I'm using this one which I guess is intended just for men, but I see no reason why I shouldn't/can't do these routines as well.

I have mixed feelings about this workout. Overall, I am pleased with my increase in strength and muscle tone/definition. However, I don't think I did the plan justice. Part of the Fat Burn II phase included HIIT training after each weights workout. I didn't do that part because I didn't have time in the mornings. As a result, I don't think I got the results that I should have gotten by following the workout routine to the T. This brings me to my second problem - I didn't follow the routine to a T. I did all the exercises, but sometimes I didn't do them in the order as prescribed. Other days I only did half a routine on one day and continued the rest of it on another ... again, totally my fault. Has nothing to do with the program at all. I think my overall disjointedness with the program plus just knowing that I didn't complete it in the manner that it should have been done annoys me. Still, I got it done and I'm ready to move on to the next weights routine.

My progress:

Feb. 17, 2013
April 18, 2013

3 sets; 12 reps
3 sets; 8 reps
Front squat
30 kg (66 lb)
55 (121 lb)
Wide-grip cable seated row
27 (60 lb)
72 (158 lb)
Barbell push press
20 (44 lb)
35 (77 lb)
Dynamic lunge
20 (44 lb)
50 (110 lb)
Snatch grip deadlift
50 (110 lb)
85 (187 lb)
Split squat w/overhead press
5 kg/hand
8 kg/hand
Chin-up (assisted)
47.5 (104 lb)
34 (75 lb)
Deadlift/bent-over row
30 (66 lb)
50 (110 lb)

The next workout, called Hypertrophy A, looks tough! I can't wait!! :) I hope to start on Sunday.

If you're a woman and you're not lifting weights - what are you waiting for?! Work with a trainer to establish a good strength training program. You'll be amazed at the positive impact weight lifting will have on your life.

1 comment:

  1. Hi A! I've analyzed your numbers. Wow, you've gotten a LOT stronger! I bet that feels super duper thrilling! I hope you have a silly grin of happiness about this. :D

    :-) Marion


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