1/29/08 Log: More on the New Rules of Lifting for Women

I really like the exercise plan from New Rules of Lifting for Women (NROL4W), and if I didn’t have to stick with TT lifting workouts exclusively for my current challenge, I’d probably be doing the program now. I’ve never tried any of Alwyn Cosgrove’s programs, but the format is similar to Turbulence Training in that 3-4 pairs of non-competing supersets are used in each workout, and all workouts are full-body with compound lifts. There is also more focus on the posterior chain muscles which are generally weaker in females due to physiology and (sigh) the wearing of high heels. In other words, these exercises will probably make your hamstrings, calves, glutes, and back look fabulous. (The Shapeshift program I used last fall/winter was also heavy on the posterior chain exercises, and after 9 weeks of them I could actually see and feel a difference in my hamstrings, glutes, and lower back. For one thing, I sprint faster now…AND have broken some personal, long-standing strength barriers in back squats and deadlifts.) Cardio is performed interval style, just like the Afterburn, BFL and TT programs.

All in all, it’s not a bad deal for around $17 from Amazon.com. It’s certainly cheaper than picking up Afterburn or the full TT program, and you are getting a lot more information. 😉

I’m working a bit late today to get a prototype combat interface done for one of our new Nintendo DS projects. I’m 5 meals into the day already, and sort of pondering whether I want one of the chewy toffees in the break room. I’m thinking…no. It may only be 30 – 50 calories, but that’s 3-5 minutes of cardio I won’t have to do in the future.

I didn’t skate today since my legs were a bit wobbly after last night’s lower body workout and interval run and this morning’s YF cardio session (lots of bodyweight squats, lunges, jumping jack variations, etc.), but I will get in another 30 minutes of exercise when I get home. I am leaning toward Turbo Jam or the NYC Ballet workout at the moment. I’d do Forza again, but tomorrow is upper body TT, and I want my arms, back, and shoulders to be at 100% since this will be the last upper body session in my 2K3 program. I’d like to hit some new maxes.

– YF Cardio (30 min)

M1: 3 egg whites, 60 g raisins and oats, chili radishes
M2: Homemade trail mix (1/2 oz. walnuts, 20 g raisins, 3 dried apricots, 1/4 c. Fiber One cereal)
M3: 3 oz. grilled chicken breast, 1 c. mixed veggies in oyster sauce, 1/2 c. Kashi 7-grain pilaf
M4: 1/2 c. 1% cottage cheese, 1/2 c. Kashi Go Lean Crunch Almond & Flax cereal
M5: 3 oz. Korean BBQ burger patty (Cooking Light recipe), 1 c. broccoli and cauliflower in oyster sauce, 4 oz. baked sweet potato fries with Creole seasoning
M6: 1/2 c. light soy milk, 1 scoop vanilla protein, 1 oz. cashews

2 thoughts on “1/29/08 Log: More on the New Rules of Lifting for Women

  1. Hi Maggie,
    I just wanted to thank you for the New Rules of Lifting for Women book recommendation… I bought it (using your link of course!) and gave it to my wife who is really revved up to put it to work.

    We’ve both spent some time looking through the book and it’s exceptional. Thank you for posting about it!

    Casual Kitchen

  2. Daniel – I’m so glad your wife likes NROL4W. I hope she gets started on the plan soon. I am itching to give it a shot in April.

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