NROLW

Cardio:
30 minute jog with HIIT - 350 calories
30 minute walk at 3.5 mph - 125 calories


Strength:
Barbell dead lifts:
2 x 10 at 65 pounds
1 x 10 at 70 pounds

Dumbbell shoulder raise:
3 x 10 at 20 pounds

Widegrip lat pulldown:
3 x 10 50 pounds

Dumbbell lunges:
3 x 10 25 pounds

Stability ball crunches:
3 x 15

Cardio

Went on a long bike ride today - 30 miles with a lot of hills!

Great workout and fabulous weather.

Bring on that triathlon!

NROLW

Great workout today.

Cardio:
20 minutes of swimming
30 minutes on stationary bike
Afternoon bike ride of 12 miles outside!

Strength:
Barbell squats:
10 x 75 pounds
10 x 85 pounds
10 x 90 pounds

Pushups:
3 x 10

Seated rows:
10 x 50
10 x 50
10 x 55

Step ups
3 x 10 with 30 pounds dumbbells.

Stability ball jackknife
3 x 12

NROLW

Cardio:
30 minutes on the stationary bike, 30 minutes on the recombent.

Strength:
Deadlifts:
1 x 12 with 22 bar for warmup
1 x 12 with 45 pound barbell
1 x 12 with 55 pound barbell
1 x 12 with 60 pound barbell


Wide grip lat pulldown: 2 x 12 50 pounds

Dumbbell shoulder press: 2 x 12 20 pound dumbbells (hard!)


Dumbbell lunges: 2 x 12 25 pound dumbbells

Stability ball crunches: 3 x 15

Cardio

Did a lot of cardio today!
I am one of those that actually enjoys cardio, and I am endurance training so I do a fair amount.

700 yard swim, about 30 minutes
30 minute HIIT jog with intervals at 7 mph
30 minute walk at 3.5 mph

NROLW

Cardio: 30 minutes stationary bike, 30 minutes recumbent bike.


Strength:
Barbell squats:
12 x 45 pounds, 12 x 80 pounds, 12 x 85 pounds

Pushups
2 x 12 - military style, go me!!

Seated lat row:
2 x 12 50 pounds

Steps ups
2 x 12 with 25 pound dumbbells

Stability ball jackknife
2 x 12

Found the base weights to work with now - it's starting to get hard!

NROLW

Cardio:
30 minutes recumbent bike, 30 minutes stationary with the cross country program.

NROLW workout A:
Barbell squats:
1 warmup set at 45 pounds,
then 1 x 12 at 75 pounds.
1 x 12 at 80 pounds!

Supersets
30 degree angle pushups - 2 x 15
Seated rows 45 pounds - 1 x 15, 50 pounds 1 x 15

Supersets 2 x 15
Step ups with 20 pound dumbbells
Prone jackknife on the stability ball.

NROLW

Cardio:
30 min walk at 3.5 mph
Stationary bike 60 min at 12 mph

Strength:
Deadlifts: 1 x 15 with 18 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 2 x 15 15 pounds dumbbells

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15

NROLW

Had a good workout today.

Cardio:
400 yard swim (about 15 minutes)
Jogging at pace: 40 minutes.

Strength:
Deadlifts: 1 x 15 with 10 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 1 x 15 12 pounds dumbbells, 1 x 15 15 pound dumbbells.

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15

New Rules of Lifting for Women

Today started the new workouts!

First, I jogged for 30 minutes on the treadmill.

Then:
Barbell squats: 1 warmup set at 30 pounds, then 2 x 15 at 45 pounds. This was too light, I definitely need to up the weights on this one next time.

Supersets 2 x 15
30 degree angle pushups
Seated rows 40 pounds

Supersets 2 x 15
Step ups with 20 pound dumbbells
Prone jackknife on the stability ball.

Then I did 30 minutes on the recumbent bike.
Burned around 500 cals today!

Cardio

Did all 3 tri things today.

Swim: 16 laps

Jog: 40 minutes pace running (I like the indie podcasts at http://jogtunes.com)

Bike: 30 minutes.

Lots of calories burned today!

Cardio

More cardio today!

60 minutes on the stationary bike. Did an abbreviated workout today.