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.