New Rules Newbie

Gauge

My shoulders, back and abs were lovely and DOMS-y today

Went for my usual 45 minute bootcamp class which was very core-oriented, ouch. Did notice that my side planks have improved.

I've enjoyed my workouts this week but I'm really looking forward to a rest day tomorrow.

Gauge

-0.6lbs this morning. Nice enough loss but I'm still bouncing around the same number that I've been at for the past 8 weeks or so. Feck plateaus. Hope I can break this one soon.

Stage 4 Workout B1
Warm up

Elliptical- 4 minutes TABATA
10 bodyweight squats

Wide grip deadlift from box
Warm up sets
6 x 20kg
6 x 30kg

3 sets
8 x 40kg (+5kg)
8 x 40kg
6 x 40kg

3 supersets
Bulgarian Split Squat - 8 x 12kg (+2kg)
Dumbbell prone cuban snatch- 8 x 6kg (+1kg)

Couldn't even get 2 reps out of 6kg last time I tried the snatch so it was great to manage 3 sets of 8!

3 supersets
Underhand lat pulldown
6 x 43.3kg (+2.3kg)
8 x 41kg
6 x 41kg

Reverse lunge from box with forward reach
8 x 7kg

3 supersets
10 x swiss ball crunch (with 10kg plate)
10 x reverse crunch
8 x side flexion (legs & upper body)/10 x jack knifes (for the last 2 sets)

Gauge

Did a 45 minute spinning class on Friday and another yesterday evening.

Missed out on Sunday's lifting session due to hangover (:mad:) and this morning's due to an upset stomach/tummy bug (:mad::mad: - both my housemate and I are suffering with it and quite grumpy) On top of that I will admit motivation is low at the moment.

butthatsjustme

Maybe the few days off will do you good! Sometimes taking an extra day or two can really help I find

Gauge

butthatsjustme wrote: »

Maybe the few days off will do you good! Sometimes taking an extra day or two can really help I find

Yeah you're probably right on that one I just get annoyed when an unscheduled day off is caused by a hangover, I couldn't even enjoy it!

Tonight- Back in business with a 45 minute bootcamp. Fairly tough, lots of running/sprinting which I absolutely effing hate.

Gauge

1 hour spinning class tonight.

I thought it was a 45 minute class- I was wrong!

Gauge

Back in business!

NROLFW Stage 4
Workout A2

Warm Up

Some bodyweight stuff.

Barbell front squat to push press
Warmup set
6 x 20kg

3 sets
5 x 25kg (+2.5kg)

Got the 3 sets done, but could only get 5 reps before my form started falling apart on the push press.

3 supersets
8 x 12.5kg step up (on bench)
8 x 12.5kg one point row (+2.5kg)

Attempted the row with 12.5kg, ended up doing that weight for all 3 sets!
Wonder if I'll get to 15kg step ups before this stage is done.

3 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

Tried increasing the weight on the lunges but I pretty much just toppled over.

3 sets
Cable woodchops x 49.5kg

2 sets

120 sec plank

Stretching

Heading down to Cork for the long weekend, hopefully I can resist the lure of the takeaway and also squeeze a gym session in!

Gauge

Stage 4 Workout B2
Warm up

10 bodyweight squats

Wide grip deadlift from box
Warm up sets
6 x 20kg
6 x 30kg

3 sets
8 x 42.5kg (+2.5kg)

3 supersets
Bulgarian Split Squat - 8 x 15kg (+3kg)
Dumbbell prone cuban snatch- 8 x 6kg


3 supersets
Underhand lat pulldown
8 x 45kg
8 x 45kg
8 x 40kg

Reverse lunge from box with forward reach
8 x 7kg

3 supersets
10 x swiss ball crunch (with 10kg ball)
10 x reverse crunch
10 x jack knifes (for the last 2 sets)[/QUOTE]

HIIT
14 minutes 1:1 on the rower + 1 minute cooldown

Stretching

Nice workout, really enjoyed it, felt great upping the weight on the deadlift (even if it was only 1.25kg each side) and the split squat but I really need to up the weights on the snatch (which is getting easier) and the lunge (my only excuse is that I hate lunges :mad:).

Diet has been far from stellar this long weekend, too much coffee/snacks/alcohol due to catch ups and socialising but I've managed to successfully avoid KCs which is quite an achievement for me

Gauge

NROLFW Stage 4
Workout A3

Warm Up

Some bodyweight stuff.

Barbell front squat to push press
Warmup set
6 x 20kg

3 sets
8 x 25kg (+3 reps... could only get 5 last time)

Wonder if I can make it to 30kg for the last workout?

3 supersets
8 x 12.5kg step up (on bench)
8 x 12.5kg one point row

Attempted 15kg step ups. Failed miserably.

3 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

Attempted 12.5kg lunge, failed miserably.

3 sets
Cable woodchops x 58.5kg (+9kg)

3 sets
120 sec plank

Stretching

I ripped one of my callouses over the weekend and have a giant sore blister there now, which made dumbbells a bit of a chore today. Starting to consider if gloves would be worth a try.

Gauge

Wednesday Night- usual bootcamp class, 45 minutes.

This morning:

Stage 4 Workout B3
Warm up

10 bodyweight squats

Wide grip deadlift from box
Warm up sets
6 x 20kg
6 x 30kg

3 sets
8 x 45kg (+2.5kg)

My hands got a bit shredded.

3 supersets
Bulgarian Split Squat - 8 x 15kg
Dumbbell prone cuban snatch- 8 x 7kg (+1kg)


3 supersets
Underhand lat pulldown
8 x 43.3kg
6 x 43.3kg
8 x 41kg

I really feel like I've stalled with these. Not sure if it's because my arms were like jelly today or what. But I'm finding it really difficult to move up.

Reverse lunge from box with forward reach
8 x 8kg (+1kg)

3 supersets
10 x swiss ball crunch (with 12kg kettlebell)
10 x reverse crunch
10 x jack knifes

Stretching

No time for HIIT, will fit it in on Monday hopefully.