Finished Stage 1

[daedala]

I just finished stage 1 of New Rules of Lifting for Women. (I'm skipping the special as-many-reps-as-possible workouts at the end, because it took me a while to find my right weights so the first weights were ridiculously low, I'm kind of bored with the program now, and they appear to be there mostly to show you how much better you're doing.) I skipped one week in the middle (sick and sore) and one at the end, so I won't be waiting a week to move on. Onward to stage 2! It has just started warming up enough that I can do the intervals outside, thankfully.


(Note: I made some minor substitutions in exercises so I could work out at home. I have powerblock dumbbells, 5/8/10/12 hex dumbbells, a bench, a pullup bar, and jumpstretch pullup bands.)

squat -- 50 lb dumbbell (goblet)
pushup -- couch arm (about a 45 degree angle)
one-arm row -- 30 lb dumbbell
step up -- 10 lb dumbbells/20 lbs total
prone jackknife -- bodyweight
deadlift -- 35 lb dumbbells/70 lbs total
dumbbell shoulder press -- 15 lb dumbbells/30 lbs total
pullover -- last weight was 20 lbs total, switched in week 8 to pull-ups with heavy band
lunge -- 8 lb dumbbells/16 lbs total
crunches -- bodyweight

I'm most excited about the 50-lb goblet squats, because I have really good form with those; the 70 lb deadlifts, because that's almost one half my bodyweight; and the presses, because I kept trying to move to 15 and failing and finally got there on the last workout.

Comments

[daedala]

Thanks! It seems to do really well for me, because I finally realized that a big part of what was stopping me after the injuries was the simple fact that I'm not interested in being anyone's personal trainer, including mine.