stage 1 and done.

22 Apr

Hope everyone had a relaxing weekend! Mine was a blend of good eats, good workouts, and studying. (I thought about also saying “good” studying but that was even a bit too nerdy for me…rough). I chowed at two new-to-me places, Mendocino Farms and 800 Degrees (separate post on this one to follow), and also indulged in my friend Armita‘s homemade pasta shells on Saturday and did The Color Run in Irvine – those were the big highlights.

Another accomplishment this week? I finished Stage One of the New Rules of Lifting for Women! I picked up this book after reading about Meghann‘s experience and hoping to have some structure for my time in the weight room. In the past, I would do the weight machines – I liked feeling like I was getting stronger, but I never really saw results with my haphazard attempt at lifting. After finishing Stage One, I feel stronger, noticed changes in my arms and shoulders, and have been able to lift heavier weights!

Stage One is the longest stage (18 workouts total). Each time I went to the gym, I would alternate between two workouts “1A” and “1B.” The first two workouts in each category were 2 sets of 15 reps, then 2 sets of 12, then 3 sets of 10, and finally 3 sets of 8, with the goal of gradually building up to heavier weights. The last two workouts in each stage involved going back to the lightest weight, and doing as many reps as possible. It was cool to notice the progression! I thought the workouts were fun, easy to follow, and short (20-30 minutes each time depending on how crowded the gym was).

final 1A workout.

Yes, I carried around paper and pen at the gym. And a clipboard. #comeatmebro.

Here’s what the workouts consisted of:

1A:

  • Squats (start: 30 lbs, finish: 50 lbs).
  • Push-ups (this is my weakest exercise – started with some on knee, finished with no knees!)
  • Seated Row (start: 60 lbs, finish: 75 lbs)
  • Step-Up (on a block) (start: 15 lb. free weight each hand, finish: 25 lb. free weight each hand)
  • Prone Jack-Knife (body weight)

1B

  • Deadlift (start: 40 lbs. finish: 60 lbs)
  • Dumbbell shoulder press (start: 15 lb. each hand. finish: 22.5 lbs each hand)
  • Wide-grip lat pulldown (start: 60 lbs. finish: 75 lbs).
  • Lunge (start: 17.5 free weight each hand. finish: 22.5 free weight each hand)
  • Swiss-ball crunch (free weight)

I did this workout 2-3x a week depending on how many times I was already going to the gym. I am not following the diet instructions (although implementing suggestions here and there) but I am so far happy with the program! It is easy to follow and not scary, and I like the fact I can fold it into my gym routine relatively easily! Fingers crossed Stage 2 is just as legit.

Speaking of workouts, here’s what went down this semana pasada:

  • Monday: Body Pump
  • Tuesday: Spin Class and NROLFW 1A Final Workout
  • Wednesday: Spin Class
  • Thursday: AM: 3 mile run + PM: Yoga
  • Friday: OFF
  • Saturday: Spin Class and NROLFW 1B Final Workout
  • Sunday:  The Color Run 5K

This week was light on the running but spin-heavy – gotta love my cardio! Hoping to get some longer runs in this week, spin, start NROLFW 2(!) and also make it to yoga.

And finally, keeping with the fitness theme, here a few pictures from last week’s Nike She Runs LA 10k.

emily and me, post-race.

Have a great week, y’all!

What’s your workout goal for the week??

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2 Responses to “stage 1 and done.”

  1. Valerie April 24, 2012 at 5:54 pm #

    How do I get a copy of the “Gillian as supermodel runner” picture? Can you send me a link to the site?

    • gillian April 24, 2012 at 5:57 pm #

      Hahaha yes I will send you the link

      Sent from my iPhone

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