Sunday's Work out

I had a great weekend and actually did some form of exercise three days in a row-- Friday, Saturday and Sunday! Saturday was just a brief walk-jog in the woods with the dogs, but hey, I'm gonna count it!

Sunday, I started off with a 1 and 1/2 mile run. I was hoping to be able to go for 2 miles straight but I was being overly optimistic about my abilities. LOL Still, I was thrilled to go a mile and a half straight!

Next I went to the gym. Last time I worked out, I didn't have my log with me and realised later that with the program I am following, I was supposed to increase the sets that I do from 2 to 3 as of the last work out. Not having the training log with me, I didn't do it.

So I got myself on track with that as of today's work out. Another two weeks or so and I'll be done with the break-in phase of the NROL4W program. Then I take a one-week break from lifting before beginning phase two.

Here's what I did today:

Deadlifts
10/125
10/125
10/125

DB Shoulder press*
10/30
10/20
10/20

Pullover
10/30
10/30
10/30

Lunge
10/10
10/10
10/25 -- this last set I did something different and held a 25# plate in front of me as I did the lunges, instead of a DB in each hand.

Crunches
50
50
50

Leg Lifts
20
20
20

Side bends holding 25# plate
10
10
10
10

Skull crushers (2 handed)
10/30
10/30
10/30

Last week I had increased my crunches to 50 reps per set, now I'm doing three sets- so I did 150 crunches today-- and Gosh, did it burn!

I am proud of how reliably I am working my abs now. It is one of the few things I was haphazard with up until I started this program.

I don't know what happened with the DB shoulder presses, a work out or two ago I was able to force up 25# DBs for two sets. I tried to go for 30# this time and barely eeked out one set. I dropped the weight to 25# and simply could not do it.

I hated to, but dropped it back down to 20# in order to do all three sets. Progress isn't a straight line I guess.

I do lift both arms at the same time, which is harder. If I do one at a time I can lift a bit more, but I prefer to lift both arms at the same time.

I did get to the gym today and jumped on the cable chest fly machine, which I LOVE and have been missing as I've been working out at home. So I hopped on that bad boy and did 3 sets of 10 with 80# and one set with 90. I cannot do complete range of motion with 90#-- I forced it and did what I could. I'd love to be able to pull 100# on that one of these days.

I read (I think in Arnold's old Body Building book) a few months ago about occasionally forcing yourself through things even if you can't complete more than one or two reps. That's pretty much how I brought my numbers up the machines before I started this program.

Anyway, I have been spot-on with my food and calories and I've been fitting more cardio into my schedule-- so I hope these efforts show up in the scale.

I have my colonoscopy a week from tomorrow, February 1, and have my mammography the following day. Since I'll have to fast for the colonoscopy anyway, I was thinking of morphing that into either a short fast of a few days or a longer modified fast of a week or so (with just protein shakes and water).

I haven't done either of these since July and I've had success with this at earlier points of my journey. It clears my head and my whole system out. Last time I did it an annoying rash that I had for years disappeareed and hasn't returned.

Anyway, I'll let you know if I decide to do this. I hope that you had a great weekend! I got to spend quality time with Jeff, got caught up with work stuff and got in a bunch of exercise, so I am stoked for great week this week!

Be good to you today!