Thursday, April 5, 2012

Results!!! - NROLFW Phase 1 DONE!

I've finally completed Phase 1 of the New Rules of Lifting for Women (NROLFW)!!! It was definitely a step outside my comfort zone, but now I've become a regular on the weights side of the gym. Guys say hello, personal trainers help me with my questions, and I get the occasional "that tiny girl is lifting heavier than me!!" glare. Gotta love those moments... I relish in having one attempt to help me like I have NO clue what I'm doing, only for me to adjust the squat rack and load up 135 lbs onto it like it's nothing.

Onto the awesome part... my results! I started on February 27th with Workout 1A, so just over 5 weeks ago. I took measurements and weighed myself to start. Here's the changes!

Change in Measurements:
Waist - 33" to 30.5" (-2.5")
Hips - 39" to 37.5" (-1.5")
Thigh - 24" to 24" (no change)
Calf - 16" to 15.5" (-0.5")
Bicep - 12" to 12" (no change... but I see muscle now!)
Chest - 36" to 36" (no change... phew!)

Body fat % - 29.7% to 28.9% (not sure how much I trust this number though, the handheld device was all over the place)

Weight: 157.0 to 156.1 lbs (the scale went up to 158+ then back down to 156 and now it's hovering between 156-158)

Now for the awesome part... the difference in the weights I started with and the weights I lifted this past week for the last workouts. It's AMAZING to see the difference. I definitely started out a bit light until I knew what I was doing. Now I'm like, eh, what's another 5 lbs? I'll drop the weight down a bit if I can't do it with good form (CRUCIAL PEOPLE! Don't get hurt!).

Workout A:
Squats - 40 lbs to 135 lbs (I discovered the squat rack for workout 2 and jumped up to 65 lbs immediately)
Push-ups - I could do 15 reps with my hands on a weight bench (30 degree incline) and I finished with 8 reps of pushups with my toes on the squishy part of a Bosu ball for added difficulty.
Seated Row - 70 lbs to 105 lbs
Step-ups - Holding a 10 lb medicine ball to holding 50 lbs total (25 lbs per side) of kettlebells
Prone jacknives - I've always done 15 reps of these, I've been trying to keep my legs straighter tho

Workout B:
Deadlifts - 60 lbs to 115 lbs
Dumbbells Shoulder Press - 12 lbs weights in each hand to 20 lb weights in each hand
Wide-grip Lat Pulldown - 60 lbs to 100 lbs
Lunges - 20 lb kettlebells in each hand to 30 lb kettlebells in each hand
Swiss Ball Crunches - 10 lb medicine ball above my head to 20 lb dumbbell above my head

I'm taking half a week off since I'm going to Jersey to see the family for Easter weekend. I'll start Phase 2 on Monday, whoot! That one is shorter, it's only 8 workouts, so I'd imagine it will take about 3 weeks to complete. I'll do another progress blog update after that. My goals for this 3 week period:

- Try to cut back on processed carbs (not eliminate, but I snack on carbs quite a bit, I need more fresh food)
- Try to log on the weekends so I hold myself accountable.
- NOT FOCUS ON THE SCALE! Since judging by these results, it's full of crap, haha.

1 comment:

  1. this makes me want to start lifting heavy so much more! you rock!