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

HollieWould1

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

rainbowbow

I can! One second!

rainbowbow

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

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

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

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

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

So workout A, Day one, I do 4 different types/variations of squats, at 2 sets of 15? Is that right?

rainbowbow

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.

HollieWould1

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

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

Nope makes perfect sense like this!