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New Rules of Lifting for Women Group

About This Group

This group is for those who are following the weight training plan described in The New Rules of Lifting by Lou Schuler. Newbies and veterans are welcome! Post your training logs here, share your progress, and bounce questions off of other members. If you are curious about the program, feel free to peek in and ask us questions!! :)

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November 21st, 2009

Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 1,863 48g 405mg 1,753mg 159g 61g 18g 158g
Averages: 932 24g 203mg 876mg 79g 30g 9g 79g
Members Tracking:
2
Calorie Goal:
2,733
Calories Consumed:
1,863
Calories Burned:
0
Net Calories Consumed:
1,863 (870 under)
% of calories burned:
0.00%

November 20th, 2009

missing notebook

posted by galahadsmom on 12:55 pm

I have a notebook for record keeping for NRLW.  couldn't find it this am (after a 3+ week abscence from the gym & weight lifting while cranking on my marathon training), so just did regular circuit weight training today.  NRLW is much better! 
actually had someone ask me "what I used to do -- is that some kind of 'whole body training'" -- by a big weight lifting body building type dude!
Rachel

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5B and Where is everybody?!

posted by mom2rae on 8:58 am

 Barbell Romanian Deadlift/Bent-over row:
3x6 @ 67.5; 67.5; 70 lbs.; 1x5 @ 70 lbs.
 
Steps Ups w/4 risers:
3x6 @ 25lb. plates
 
Wide-Grip lat Pulldown:
2x6 @ 114; 1x8 @ 114; 1x4 @ 120 lbs.
 
DB Static Lunge/ Rear foot elevated:
 2x8 @ 20 lb. d-bells; 1x8 @ 20 d-bells and 2lb. wrist weights
 
DB Prone Cuban Snatch:
1x8 @ 5 lb. d-bells; 2x8 @ 7 lb. d-bells
 
Push ups:
3x6
 
Side Planks: 
60 sec. each side
 
Abs:
 2 sets standing crunches and side crunches with 5 lb. weighted ball
 
1hr. 20 min. = 524 cal.
 
Treadmill:
23 min./ about 18 doing intervals-moving closer to true HIIT. Top speed 7.2 mph. = 176 cal.
 
Have a great weekend!
 
 

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Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 42,612 1,503g 6,391mg 57,717mg 5,945g 2,299g 735g 2,819g
Averages: 1,093 39g 164mg 1,480mg 152g 59g 19g 72g
Members Tracking:
39
Calorie Goal:
57,853
Calories Consumed:
50,428
Calories Burned:
7,816
Net Calories Consumed:
42,612 (15,241 under)
% of calories burned:
15.50%

November 19th, 2009

Last few work-outs 5B/5A-both modified and cardio

posted by mom2rae on 10:08 am

11/16-5B
Barbell Romanian Deadlift/bent-over row: 3x6 @ 65; 67.5; 70
Alt. Sets: Step Ups: 3x6 @ 20 lb. d-bells; 20 d-bells & 2 lb. wrist weights; 25 lb. plates on 4 risers
Wide-Grip Lat Pulldown: 3x6 @ 100; 110; 114 and another set of 8 @ 114 lbs.
DB Static Lunge, rear foot elevated: 3x6 @ 20 lb. d-bells
DB Prone Cuban Snatch 3x8 @ 5 lb. d-bells Push-ups: 3x6 Abs: 60 side planks, each side and standing abs with weighted ball
Calories: 555  
 
11/17: Cardio- 1hr. 10 min. treadmill intervals (not HIIT)
Calories: 458    
 
11/18: 5A
One-Arm DB Snatch: 3x6 @ 20 lb. d-bells & 2 lb. wrist weights each wrist
DB Single Leg Romanian Deadlift: 2x6 @ 20 lb. d-bells and 1x6 @ 20 lb. d-bells & 2 lb. wrist weights
Underhand Grip Lat Pulldown: 3x6 @ 120 lbs.
Barbell Squats: 4x6 @ 60 lbs.
DB Incline Bench Press: 4x8 @ 25 lb. d-bells
Plank: 2 sets 60 sec.
Abs: Incline Sit Up with 20 lb. d-bell: 2x12
Back Extension with 10 lb. d-bell: 2x12
Calories: 565    
 
11/19: Cardio: 1 hr. 20 min. treadmill: 60 min. running intervals (not HIIT): 1 min. sprint (max 7.5mph), 1 min. rest at 2mph, 1 min. recovery jog at 4.5mph, 1 min. rest at 2 mph, sprint, repeat......
Calories: 572

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Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 56,262 2,072g 12,580mg 91,240mg 7,664g 2,769g 998g 4,349g
Averages: 1,023 38g 229mg 1,659mg 139g 50g 18g 79g
Members Tracking:
55
Calorie Goal:
79,527
Calories Consumed:
68,539
Calories Burned:
12,277
Net Calories Consumed:
56,262 (23,265 under)
% of calories burned:
17.91%

November 18th, 2009

Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 68,610 2,391g 9,294mg 99,760mg 8,822g 2,809g 1,289g 4,579g
Averages: 1,295 45g 175mg 1,882mg 166g 53g 24g 86g
ON TARGET!
Members Tracking:
53
Calorie Goal:
76,500
Calories Consumed:
77,744
Calories Burned:
9,134
Net Calories Consumed:
68,610 (7,890 under)
% of calories burned:
11.75%

November 17th, 2009

Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 62,897 2,205g 11,085mg 81,921mg 7,785g 2,739g 1,105g 4,170g
Averages: 1,144 40g 202mg 1,489mg 142g 50g 20g 76g
Members Tracking:
55
Calorie Goal:
81,249
Calories Consumed:
70,580
Calories Burned:
7,683
Net Calories Consumed:
62,897 (18,352 under)
% of calories burned:
10.89%

November 16th, 2009

Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 65,920 2,240g 10,672mg 92,666mg 8,994g 3,067g 1,364g 4,889g
Averages: 1,137 39g 184mg 1,598mg 155g 53g 24g 84g
Members Tracking:
58
Calorie Goal:
81,398
Calories Consumed:
74,926
Calories Burned:
9,006
Net Calories Consumed:
65,920 (15,478 under)
% of calories burned:
12.02%

November 15th, 2009

my 1st, Richmond Marathon

posted by galahadsmom on 4:36 pm

on topic of NRoLW--- now that I have my marathon under my belt, will switch my training to doing more NROLW... I haven't been in the gym in almost 3 weeks!  Going to pick back up with the start of stage 5 where I left off
------any how, here is my report on my marathon
 
so, just got back from my 1st full marathon.  I did the Richmond one.  It was so awesome.  They did split times that could be emailed or texted to friends family.  Mine were the 1/2 marathon mark 2:39:58, 20 mile mark 4:07:12, and 26.2 finish at 5:26:12.
 
Beautiful course, not hilly at all (certainly not compared to where I usually run, I barely noticed the hills), lots of people out cheering, plenty of portopots -- always an issue for me, so I notice!-- they were every even mile until #20, then every mile till the end.  They handed out water & blue Powerade at every other mile, junk food stops were muffins at mile 16, and gummy bears at mile 19... wet wash cloths supposedly at mile 16 but I didn't see them... and wet wash cloths which were cold and juicy but not too juicy at mile 19; and live music (or a dj) at each mile mark too.
 
Unofficially there were lots of people in the crowd handing out orange slices, cereal squares and even beer! 
 
It was great, I ran the whole way -- except for walking to drink and a few bathroom stops.  Never felt like I "hit the wall".  It was amazing, I am so proud of myself and just really happy.
 
I had thought I would run in about 6hrs or 6.5, so when I finished and realized I was just under 5.5, I was STUNNED!!!
 

Rachel

by cottona02 on November 18th 2009 at 8:17 pm

 fabulous. amazing job. i hope to follow your lead soon, as soon as my foot heals! you must be so thrilled!!!!


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Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 37,772 1,273g 5,775mg 54,821mg 5,085g 1,599g 569g 2,302g
Averages: 1,079 36g 165mg 1,566mg 145g 46g 16g 66g
Members Tracking:
35
Calorie Goal:
52,720
Calories Consumed:
42,856
Calories Burned:
5,084
Net Calories Consumed:
37,772 (14,948 under)
% of calories burned:
11.86%

November 14th, 2009

Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 42,416 1,453g 5,380mg 52,503mg 5,805g 1,874g 764g 2,518g
Averages: 1,146 39g 145mg 1,419mg 157g 51g 21g 68g
Members Tracking:
37
Calorie Goal:
56,610
Calories Consumed:
49,048
Calories Burned:
6,632
Net Calories Consumed:
42,416 (14,194 under)
% of calories burned:
13.52%

November 13th, 2009

Long break but back at it-Stage 5A-modified

posted by mom2rae on 8:27 am

 Hi ladies!
I've been gone for months. Took long vacation this summer and was nursing an injury then everyone in family was sick. Glad to be back in a routine. I have been lifting for about 3 weeks again, and today got organized and wrote out a modified Stage 5 routine.
 
Here is my work:
One arm DB Snatch: 3x6 @ 20 lb. d-bell + 2 lb. wrist weights (so 22 lb.s total)
DB Single-Leg Romanian Deadlift: 3x6 @ 20 lb. d-bells
Underhand Grip Lat Pulldown: 3x6@ 110; 1x6 @ 120
DB Squats, heels elevated on plates: 3x6@ 20 lb. d-bells
DB Incline Bench Press: 3x8 @ 25 lb. d-bells
Plank: 2 @ 60 sec.
Incline Crunch: 2x12 @ 20 lb. d-bell
Back Extensions: 2x12 @ 10 lb. d-bell
 
Stats: 75 min., including warm-up=460 cal.
 
Then I did 30 min. treadmill work. Warm up, run for 1 min. at increasing speeds from 4.5-6.2, 1 min. rest @ 2 mph, 1 min. recovery @ 3.5 mph. Did that for 15 min. then did some mod. walking and slow running the rest of the time. Stretched. 30 min.= 215 cal.
 
I am thinking about buying Pace Weights. The wrist weights have worked, somewhat, but I want more versatility. Anybody here have them and want to offer an opinion?
Hope you all have a great day!
Ginger

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Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 52,536 1,733g 8,027mg 71,785mg 7,070g 2,556g 894g 3,347g
Averages: 1,167 39g 178mg 1,595mg 157g 57g 20g 74g
Members Tracking:
45
Calorie Goal:
68,005
Calories Consumed:
57,877
Calories Burned:
5,341
Net Calories Consumed:
52,536 (15,469 under)
% of calories burned:
9.23%

November 12th, 2009

Stage 1 Workout B1 - I like this stage better!

posted by koolnkinky on 4:51 am

Well despite being sore from my first NROL workout I did my first B workout last night after work and I have to say I liked this one a lot, lot more than the first. I found the exercises easier to follow therefore easier to get the hang of.
Stage 1 Workout B1
A. Deadlift 2x4kg/15 reps
A. Deadlift 2x4kg/15 reps
B1. Dumbbell Shoulder Press 2x2kg/15 reps
B2. Wide-grip Lat Pulldown level 3/15 reps
B1. Dumbbell Shoulder Press 2x4kg/15 reps
B2. Wide-grip Lat Pulldown level 4/15 reps
C1. Lunge 2x4kg/15 reps each leg
C2. Swiss-ball crunch 8 reps
C1. Lunge 2x4kg/15 reps each leg
C2. Swiss-ball crunch 8 reps
The swiss-ball crunches were way to easy and I know in the book it suggests to hold a plate to your chest to make them harder but I only have access to dumbbells... what's the safest way to make this exercise harder? I was thinking about holding a dumbbell with both hands above my head?

by valbourgoin on November 12th 2009 at 10:59 am

That's exactly what I've been doing for my crunches. I was doing the version on p.220 and added 1x10lbs dumbell to make it more challenging (that would be about 4.5kg for you!) if you read the paragraph called "Infinite quest" on that same page, you will see different variations of crunches to increase your challenge!
Have fun!
Val


Post a reply
Member Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Totals: 63,608 2,237g 10,569mg 91,011mg 8,694g 3,664g 1,190g 4,722g
Averages: 1,060 37g 176mg 1,517mg 145g 61g 20g 79g
Members Tracking:
60
Calorie Goal:
96,738
Calories Consumed:
74,005
Calories Burned:
10,397
Net Calories Consumed:
63,608 (33,130 under)
% of calories burned:
14.05%
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Recent Comments

cottona02 on my 1st, Richmond Marathon

Nov 18th at 8:17 PM

 fabulous. amazing job. i hope to follow...

valbourgoin on Stage 1 Workout B1 - I like this stage better!

Nov 12th at 10:59 AM

That's exactly what I've been doing for my...

valbourgoin on Stage 1 Workout A1 - Yay! Finally Started!

Nov 12th at 10:54 AM

Koolnkinky: Yes! That is the Excel...

koolnkinky on Stage 1 Workout A1 - Yay! Finally Started!

Nov 12th at 4:55 AM

jessiedull12: Yay! Glad to see another noob...

valbourgoin on Stage 1 Workout A1 - Yay! Finally Started!

Nov 10th at 7:25 PM

For the step-ups, you're supposed to do 15 reps...

jessiedull12 on Stage 1 Workout A1 - Yay! Finally Started!

Nov 10th at 5:28 PM

Way to get started! My book arrived in the...

DestinysBinding on Finally restarted stage 4

Nov 9th at 3:31 PM

Glad to see you back in the swing of things!...

cottona02 on Making up for lost time...

Nov 7th at 9:40 PM

 So jealous that you are healed. Hope I...

cottona02 on Wonder woman you say?!?

Nov 7th at 9:38 PM

 Good for you, I would have been really...

qasavage on Wonder woman you say?!?

Nov 7th at 9:36 AM

You ARE amazing! What a day! Well...

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