Sweat it Out:
5 Minute Elliptical Warm-up
20 Minutes Weights
1 Hour Elliptical
The good news is that when weighing myself this morning, I weighed the same as last week. I am back on track! Some other good news is that I finished my last Phase 1 workout for “The New Rules of Lifting for Women”! I am so stoked to start phase 2, and am happy to report that I have seen very good progress with Phase 1.
A little re-cap of Phase 1: weightlifting 3 days a week alternating between workout A and workout B. As the workouts progressed the weights/sets increased and the reps decreased. Each workout was done 8 times for a total of 16 workouts (6 weeks). The last 2 workouts are what they call “Special Workouts”. You do 1 set of the exercise at your starting weight as many times as you can. This is where you see how far you’ve come. These workouts are optional, but I highly suggest that you give them a try (if you are doing the program) because they make you feel so accomplished.
Here is where I started, where I ended, and how I did on the “Special Workouts” in regards to poundage:
- Squat: Body weight / 80 lbs. 8 Reps / Body Weight 30 Reps
- Push-up: Could Barely do 1 set of 8 / 3 Sets of 15 / 25 reps MOST IMPROVED!
- Seated Row: 60 lbs. 2 sets of 15 / 80 lbs. 3 sets of 8 / 60 lbs. 30 Reps
- Step ups: 16 lbs. 2 sets of 15 3 lifts(on stepper) / 40 lbs. 3 sets of 8 4 lifts (on stepper) / 16 pounds 3 lifts 50 Reps
- Prone Jack knife : wouldn’t do it first day (intimidated) / 3 Sets of 15 (killed it!)/ 30 reps
- Deadlifts: 40 lbs. 2 Sets of 15 / 60 lbs. 3 Sets of 8 / 40 lbs. 30 Reps
- Lat Pull Down: 60 lbs. 2 Sets of 15 / 80 lbs. 3 Sets of 8 / 60 lbs. 30 Reps
- Shoulder Press: 10 lbs. 2 sets os 15 / 17.5 lbs. 3 Sets of 8 / 10 lbs. 30 Reps
- Lunges (hate): Body Weight 2 Sets of 15 / 22 lb bar 3 Sets of 15 / Body weight 30 reps
- Swiss Ball Crunch: After doing these for the first 2 workouts we decided that the Prone Jack Knife was harder and we did that exercise with each workout.
I hope that all made sense originally I graphed it all out and it looked good and then I published it and it went all wack-a-doo. I am feeling really good about my progress and I feel such a difference from the first workout to the last one. If you want to get started with weightlifting, but don’t know how, this is a GREAT program. I am excited to move onto phase 2 even though I have heard that it is MUCH harder!
This stage consists of 8 workouts so it is around 3 weeks long and half the time from phase 1. Workout A has 7 exercises and Workout B has 9 exercises so they have upped the intensity from phase 1. I’m looking forward to doing some new exercises and feeling really sore again. Here is what I get to look forward to in phase 2:
- Front Squat Push Press
- Step up
- Dumbbell one point row
- Static Lunge, rear foot elevated
- Plank (a little scared of this one)
- Cable Horizontal Wood Chop
- Wide Grip Dead Lift From Box
- Bulgarian Split Squat
- Underhand Grip lat pulldown
- Reverse Lunge From Box with forward reach
- Dumbbell Prone Cuban Snatch
- Swiss-ball Crunch
- Reverse Crunch
- Lateral Flexion
- Prone Cobra
Ok, so I may be a little intimidated to start this next chapter, but I know that I will be so much stronger when I have at least gotten through a couple of the workouts. Some of these moves may not make sense now, but I will post pictures on the first days that I do the new workouts. Happy lifting everyone!
Any fun weekend plans?
Would you ever consider doing a program like “The New Rules of Lifting for Women”?