Tag Archives: NRoL4W

Flowing with the changes

Posted on April 5, 2016 by G

Every so often, someone asks me, "I really want to start lifting! Do you know of any good plans? What should I do?" My experience with lifting plans isn’t broad by any means, but the two I’ve tried, NRoL4W and … Continue reading →

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Maybe running and lifting don’t really mix

Posted on January 14, 2015 by G

I’m sore in all the usual places today, but I wanted to get some cardio-ish work in, plus I need to think about having at least a little mileage base so I don’t destroy my body come February’s running training. … Continue reading →

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2014 Recap

Posted on January 5, 2015 by G

2014 was a busy year, wasn’t it? Between work and travel and events, it was simply packed full of stuff.  And somewhere in between all that stuff, I kept committed to activity because it honestly kept me sane– and because … Continue reading →

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Post-NRoL4W thoughts

Posted on September 29, 2014 by G

Well, all the soreness of NRoL4W has dissipated, save for my quad and knee (foam roller, stretch, repeat, hope for the best). Now it’s time to take a look back at the year+ I spent working through the program. Overall, … Continue reading →

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I DID IT!

Posted on September 25, 2014 by G

Well, today was the LAST WORKOUT of NRoL4W. Really! The very last one. I’ve been at this since August 2013 and working through the program has become so ingrained in my life that I’m not sure what I’m going to … Continue reading →

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Hardcore lifting and yoga

Posted on September 23, 2014 by G

(The title of this post works better when said in a metal growl: HAARRRDDCOOOORRREEE) Second-to-last session of NRoL4W. I’m pretty surprised that I’ve made it all the way to the end! Lunges were on the program for today, but I … Continue reading →

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Done with squats (for now)

Posted on September 18, 2014 by G

Today was the last double squats workout… now, I like squats, but that was a whole lot of ’em. The heavy ones topped out at 125lb, which felt good and challenging. There’s no more heavy squats left! I’ll miss them, … Continue reading →

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Deadlifts and hips

Posted on September 16, 2014 by G

Workout 9 today. 75% done with Stage 7! Now that’s a percentage I can appreciate. Today was double deadlifts, which was fun times. I had a heck of a time doing math with the plates for some reason; it took … Continue reading →

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Super try-hard day

Posted on September 11, 2014 by G

Last day of this dang workshop, thank goodness. Today I was in at 6:45a and headed right to the gym to get Workout 8 done. I even wore my gym clothes on the train! For the life of me I … Continue reading →

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Sticking to it

Posted on September 9, 2014 by G

I’m away from the office all this week at workshops. That’s not my favorite thing, and it means I have to find a novel time to get myself to the gym. 7am has an entirely different feel in the gym … Continue reading →

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