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Stage 1 of NROL done!

Thursday, April 05, 2012

I've completed Stage 1 of New Rules of Lifting for Women! Woohoo!

This week was the "special" workouts where I had to do "as many reps as possible" using the weights that I used during Week 1. I was surprised at a lot of the results!

Special Workout A:
Squats: 50 (5lb dumbbells)
Push-ups: 20
Bent-Over Rows: 60 (5lb)
Step-Ups: 30 (5lbs)
Prone Jackknives: 25

Special Workout B:
Deadlifts: 60 (17lb barbell)
Shoulder Presses: 40 (5lb)
Pullovers: 60 (6lb)
Lunges: 20 (5lb)
Crunches: 50

It really shows that this workout program builds strength, not quite endurance. During Week 1, I did 2 sets of 15 push-ups, but doing them without a break, I could only do 20! The same goes with lunges.

The ones that surprised me were squats, shoulder presses and pullovers.

My favorite exercise of Stage 1 was probably deadlifts. My least favorite was definitely the prone jackknife! I thought lunges were bad at first, but I got better at them. The prone jackknife always felt horrible, but it made my core stronger!

So, after 2 months of heavy lifting, what are my results?

I gained 2lbs, and lost half an inch on my stomach and hips! It's not a huge difference, I guess, but I know I gained muscle and that makes me happy! I feel so much stronger! I went from deadlifting 17 lbs (which I'll admit, it wasn't hard. I was just so worried about straining my back) to 67 lbs!

I lost my fear, I think. I know that if I concentrate on form and don't push myself too hard, there's very little chance of hurting myself from lifting.

Now if I could just get my diet in check! Most days I do well, though my carb intake has crept up again... and I go crazy on the weekends! I stay within my calorie range, but I eat foods that I know are bad for me! I gain 1-2lbs every weekend and it takes the whole week of eating clean to lose it again.

So I get a week off now before I start Stage 2. I get to do some cardio in Stage 2! (In Stage 1, they ask that you not do more than 1 hour of cardio per week. I was running once per week in Stage 1). Stage 2 calls for HIIT once per week. I can't wait! LOL

Overall, I have to say that I'm super happy with this program! It's a great program for building strength and muscle! AND I get to eat more! I definitely love that part! I don't eat quite as much as the plan calls for, though I probably average about 1700 calories per day.

I have a friend who is following the same plan (after she finished P90x) and she had similar results. Actually, I think she lost a few pounds. Anyway, I think it shows that the plan does work if you follow it to a T.

I can't wait for Stage 2!

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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