New Rules of Lifting, these logs are confusing. Help?

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HollieWould1
HollieWould1 Posts: 68 Member
in Fitness and Exercise
I can do crosswords, play chess, and love all things organized into squares, but this is really starting to piss me off. I absolutely do not understand this at all. Stage 1, Workout A (workouts 1-4 of 9) Are there any ladies out there that have d/l'd the spreadsheets from here and understand them that could explain it to me like I am 5 ?

Here is the link to the spreadsheets if anyone wants to give it a go. http://maggiewang.com/nrolfw/nrolfw_log_sheets.xls

Replies

  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    I can! One second! :)
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    Stage 1: You will alternate workouts A and B.
    So in stage one you will do Stage 1 A, Stage 1 B, and alternate until you have done 9 days of stage 1 A and 9 days of Stage 1 B.

    The reason they are split up into *workouts 1-4 on A* and *workouts 5-9 A* as well as *workouts 1-4 B* and *workout 5-9 B* is because the workouts are different. You start off with less sets and more reps.

    I hope this helps, i'm not sure what exactly is confusing about it. Let me know if you have another questions and i'll help you out!
  • HollieWould1
    HollieWould1 Posts: 68 Member
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    Hrmmm okay so I think I am confused with the 4 workouts per square. For example Workout A, the squats. There are 4 workout...
    WO 1 / 2 SETS / 15 REPS
    WO 2 / 2 SETS / 15 REPS
    WO 3 / 2 SETS / 12 REPS
    WO 4 / 2 SETS / 12 REPS

    I was under the impression to do it like this from the book.
    WO 1/15 REPS
    WO 2/15 REPS
    WO 1/12 REPS
    WO 2/12 REPS.

    I am still very confused. I am sorry. I don't math well LOL.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    HollieWould1 wrote: »
    Hrmmm okay so I think I am confused with the 4 workouts per square. For example Workout A, the squats. There are 4 workout...
    WO 1 / 2 SETS / 15 REPS
    WO 2 / 2 SETS / 15 REPS
    WO 3 / 2 SETS / 12 REPS
    WO 4 / 2 SETS / 12 REPS

    I was under the impression to do it like this from the book.
    WO 1/15 REPS
    WO 2/15 REPS
    WO 1/12 REPS
    WO 2/12 REPS.

    I am still very confused. I am sorry. I don't math well LOL.

    Okay, okay, hold on. Let me look at it again. >_<
  • arditarose
    arditarose Posts: 15,574 Member
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    lol my book is literally sitting on the table next to me...do I need to pull it out too?

    I obviously did not choose this program after reading the book (though I liked it and approve of the program).
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited June 2015
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    Okay, so, the book says it goes like this.

    The first workouts are higher reps and then they change.

    So yes, it goes like this:
    Workout Day 1: A Workout - 2 sets of 15
    Workout Day 2: B Workout - 2 sets of 15
    Workout Day 3: A Workout - 2 sets of 15
    Workout Day 4: B Workout - 2 sets of 15
    Workout Day 5: A Workout - 2 sets of 12
    Workout Day 6: B Workout - 2 sets of 12
    Workout Day 7: A Workout - 2 sets of 12
    Workout Day 8: B Workout - 2 sets of 12
    Workout Day 9: A Workout - 3 sets of 10
    Workout Day 10: B Workout - 3 sets of 10
    Workout Day 11: A Workout - 3 sets of 10
    Workout Day 12: B Workout - 3 sets of 10
    Workout Day 13: A Workout - 3 sets of 8
    Workout Day 14: B Workout - 3 sets of 8
    Workout Day 15: A Workout - 3 sets of 8
    Workout Day 16: B Workout - 3 sets of 8

    Edited to add: it is correct on the spreadsheet. ;) So when you go to log your workout you will go Workout A, log your day. Workout B, log your day. After 8 total workouts you will switch to the next Level 1 A, workouts, then B.
  • HollieWould1
    HollieWould1 Posts: 68 Member
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    So workout A, Day one, I do 4 different types/variations of squats, at 2 sets of 15? Is that right?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    HollieWould1 wrote: »
    So workout A, Day one, I do 4 different types/variations of squats, at 2 sets of 15? Is that right?

    No.

    I included another one here. I just color coded it for you.

    You will do workout A one day. The next day you will do workout B.

    Day 1 (A) you do everything in light blue. Day 2 (B) you do everything in light blue.
    Day 3 (A) you do everything in purple. Day 4 (B) you do everything in purple.
    Day 5 you do everything in green. Day 6 you do everything in green.
    Day 7 you do everything in orange. Day 8 you do everything in orange.

    Does that help you see the format?

    So you will be doing squats, pushups, seated rows, step-ups, and prone jackknives on your A workout.

    On your B workout you are doing Deadlifts, dumbbell shoulder presses, Wide grip kat pulldowns, Lunges, and Crunches.ufn1yze0r6jf.jpg
  • HollieWould1
    HollieWould1 Posts: 68 Member
    edited June 2015
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    Oh goodness. Thank you thank you thank you!!!!!! This did it, I FINALLY understand! I wish I had an apple to put on your desk! I really appreciate the effort and time you took to help me :)
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    HollieWould1 wrote: »
    Oh goodness. Thank you thank you thank you!!!!!! This did it, I FINALLY understand! I wish I had an apple to put on your desk! I really appreciate the effort and time you took to help me :)

    good! I was worried i made it more complicated. LOL :)
  • HollieWould1
    HollieWould1 Posts: 68 Member
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    Nope makes perfect sense like this! :)

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