Friday, May 11, 2012

NROLFW Phase 2 Results with Photos!!

On Monday, I finished Phase 2 of the New Rules of Lifting For Women! Given my short attention span, I'm happy I've kept up the program as dilligently as I have. I started the last week of February, so it's been about 3 months where strength training has been my focus. I still do cardio on my off-days (2 days a week on average, with one of them being kickball night), and I do cardio to warm up before strength training. The one challenge has been reeling in my eating on the weekends, and honestly every weekend is a battle. I know I can see better results if I stop sabotaging myself, so it's something I'm trying extra hard to focus on before summer starts. But, for what you really came here for, my results!

Change in Measurements:

Waist - 30.5" to 30" (P2: -0.5", Overall: -3")

Hips - 37.5" to 37" (P2: -0.5", Overall: -2")

Thigh - 24" to 24" (P2: no change, Overall: no change)

Calf - 15.5" to 15" (P2: -0.5", Overall: -1")

Bicep - 12" to 12" (P2: no change, Overall: no change, but way more muscle)

Chest - 36" to 36" (P2: no change, Overall: no change... good!)

Belly Button* - 33" to 32" (P2: -1", Overall: -1")

Abductors* - 39" to 38" (P2: -1", Overall: -1")

*Forgot to measure these things when I started, so I only have the results between the end of Phase 1 and the end of Phase 2.

Body fat % - 28.9% to  27.8% (P2: -1.1%, Overall: 1.9%)
Weight: 156.1 lbs to 157.7 lbs (basically I haven't lost any weight from the start. I'm the exact same weight the day I started the program. It bounces between 156-159.

Workout A:
Front squat/push press - 40 lb barbell to 50 lb barbell
Step-ups - 25 lb kettlebells in each hand to 30 lbs in each hand
One Point Rows - 20 lb kettlebells in each hand to 25 lb kettlebells
Static Lunge - 15 lb kettlebells in each hand to 25 lb kettlebells
Push-up - 10 pushups with feet on the squishy part of a Bosu ball to 12 reps.
Plank - 60 seconds... no progress on this one. It's HARD!
Cable Wood Chop - 50 lbs to 60 lbs

Workout B:
Deadlift - 115 lbs to 125 lbs (I didn't use the box, I'm so short that regular deadlifts are challenging enough!
Bulgarian Split Squat - 15 lb kettlebells in each hand to 25 lb kettlebells
Underhand Lat Pulldown - 100 lbs to 105 lbs (but it got easier, I wanted to try 115 but forgot)
Reverse Lunge from Box - 25 lbs kettlebells in each hand - no progress, someone had the 30 lb bells that I wanted yesterday to try
Cuban Snatch - 12 lbs each arm to 15 lbs each arm (couldn't manage 20 lbs, next highest dumbbell)
Swiss Ball Crunch - Holding a 20 lb kettlebell straight over my head to a 25 lb kettlebell
Reverse Crunch - 10 reps, no change
Lateral flexion - Honestly, I skipped this one.
Prone Cobra - 60 second hold, no change

And now the best part... my Progress Photos!!!!!

And here is a photo from today in my SIZE 6 FITTED GOAL JEANS! I used to fit in these when I weighed 10 lbs less than I do right now. And they zipped but I looked like a sausage in them when I tried them on the day I start the program back in February. And now they fit!!!!! I just need to have good posture, my muffin top hasn't completely gone away (and after losing 60 lbs and 5 dress sizes, I don't know if it will ever look perfect) but I'm happy with it. It just means no slouching!

So, here is living proof that weight is just a number... and a rather useless one at that. Do I look like I'm 5'2.5" and weigh 157 lbs? I wear a size 6! I can squat 10 lbs less than my body weight. I can deadlift 125 lbs without blinking (well, not really, it hurts my eyes, but you get it). And most importantly, I've finally started to break my unhealthy relationship with the scale. It doesn't mean strength training is the end-all-be-all, or that cardio is all you need. I do both, I enjoy both, and the results are what you see above.

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