Day 55 - Progress Pics are Up

So... having just started stage 2 of NROL(FW), it was time for some progress pics to go up.

http://nrowfizs.blogspot.com/p/progress-photos.html

The before pictures are from before we began NROWFIZS, the after pictures are from the day we began stage two, before we started lifting again after a rest week.

You may note, if you've taken a look at the schedule before, that we've changed our Insanity Fit Tests to before the rest week, rather than after.

Also, you can click on the pictures to see a larger version.

Stay tuned for before & progress photos

We were too pooped to set up the photo backdrop last night, but we're going to get a session in tonight before we lift so we'll finally have progress photos!

Getting healthy and strong is the primary reason for NROWFIZS but really... who doesn't like the leaner, fitter look that comes with it?

Day 52 - Fit Test 3 - Scott

Fit Test descriptions/sheet.

Stat	07/05/2011	07/20/2011	08/25/2011
	Start	Last Test	Latest Test
Weight Body Fat % Chest Waist Hips Bicep Thigh	183.6 lb 22.66% 36.25 38 39.5 13 24	181.2 lb 22.06% 36.5 37 39.5 13 23.5	183 lb 21.66% 36.5 36.5 39.5 13.5 23.25
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	48 38 56 18 8 14 12 21	49 38 70 23 6 13 12 28	54 36* 77 28 -* 15 19 -*

Day 52 - Fit Test 3 - Kate

Fit Test descriptions/sheet.

Stat	7/5/2011	07/20/2011	08/25/2011
	Start	Last Test	Latest Test
Weight Body Fat % Chest Waist Belly Hips Bicep Thigh	158.2 lbs 27.21% 34 35 38.5 39.25 12.75 23.25	157.0 lb 26.56% 33.5 35 37.75 39.25 12.5 22.5	155.0 lb 24.36% 33.25 34.5 37.0 39.0 12.25 23.0
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	42 32 51 16 5 15 9 24	46 38 65 17 6 15 14 26	49 39 68 18 7 18 16 28

Progress photos here.

Day 49 - Zombies had best not come today

So, we are all on the disabled list today.

We came to a rest week in the program, and decided to do some lifting for fun. I pushed my squats higher than I ought to have, and did one more than I should have. On that last lift, I managed to throw out my back.

Protip: All those lectures you hear about proper form? It really is for your protection. I could barely walk this morning until my back got a little stretched out - if it had been zombies assaulting the homestead, I would have been meat.

Watch your form and lift safe. Hurting yourself through your own greed and foolishness is not fun. If you do? Alternate heat and ice, and take it easy. Ibuprofen helps.

Because of my injury, Kate volunteered to mow the lawn. She got most of it, until the dead stump in the back started to disgorge a horde of angry, angry bees. She's never run quite that fast before, she says. She still managed to score several stings, which we treated with baking soda and antihistamines. (Baking soda and antihistamines should be in every zombie survival kit.)

And the daughter is trying to sprout at least a couple of her two year molars. We're all doing just wonderfully today.

Day 43 - Feels like it's been forever

Last night we did our last round of the New Rules of Lifting (for Women) Stage 1 set A. Insanity tonight and then Stage 1 set B tomorrow... and we'll FINALLY be done with Stage One. This is the longest Stage in the NROLFW and boy, oh boy, does it feel like it.

BUT! We doubled our Squats*, from 50lb to 100lb (Scott felt like he could have gone up a teensy bit); doubled our Bent over rows, from 40lb to 80lb; I'm doing multiple full sets of standard pushups and Scott's on to decline pushups.

Am feeling pretty darned good about it, about now... and wondering if we couldn't have pushed ourselves that little bit further.

*Yes, I know I said no more squats until I have left/right parity... but I just couldn't resist doing one set. :D

Day 32 - Broken kneecaps and careless doctors suck!

I think... I need to do some more recuperative strength work on my left leg before I do any additional squats or lunges. My right hip muscles and quads are starting to protest most mightily, showing I am overusing it and under using my left leg. 

Therefore... when the workout schedule calls for squats, I shall do left leg extensions and curls using the attachment on our weight bench. When the schedule calls for lunges, I shall do dumbbell step ups. Both exercises will be substituted until I can match left to right in degree of difficulty.

Broken knee caps and careless doctors suck! Raar!