My New Rules of Lifting for Women Level 4

M27, The Dumbbell Nebula

M27, The Dumbbell Nebula (Photo credit: lightclad)

As I’ve noted before, I started New Rules of Lifting for Women in 2010 and then blew out my arm not by working out. So this is actually as far as I have ever progressed on this series of workouts.

After changing jobs a little over a month ago I am finally getting back into a groove with respect to working out. For me three times per week is great for making progress but it’s hard to fit in around work and civic pursuits.  Two times per week is sufficient to progress at a more moderate clip. Once per week is just not enough and I get very sore after lifting. I’ve been doing pretty well lately with workout frequency.

Today’s workout: Stage 4 Workout B

Wide-grip deadlift from box 3 sets 8 reps 87.75 lbs

Bulgarian split squat 3 sets 8 reps 18+lbs

Underhand grip lat pulldown 3 sets 8 reps 55 lbs

Reverse lunge from box 3 sets 8 reps 10 x 2 lbs

Dumbbell prone Cuban Snatch 3 sets 8 reps; 1 set 2 x 5 lbs; 2 sets 2 x 8 lbs

Swiss ball crunch Bodyweight 2 sets x 8 reps

Reverse crunch Bodyweight 2 sets x 8 reps

Oblique twist (my modification) Bodyweight 2 sets 8 reps

Prone cobra 1 set 40 seconds

I need to kick it up a notch with the Prone Cobra and the Plank. The durations expected and what I can do right now are pretty far apart. It’s totally normal to shy away from what comes with difficulty and that’s the case here.

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