New Rules of Lifting For Women (NROL4W)

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  • Blueberry09
    Blueberry09 Posts: 821 Member
    I've decided to up my weights at every odd numbered workout. Not sure if that's right but I also don't want to go too heavy too fast. I don't want to risk injury - at my age it takes longer to recover :wink:
  • sleepyjen
    sleepyjen Posts: 679 Member
    I'm swapping the Olympic bar for my deadlift for the ez curl and adding weights tomorrow so that it's at least a few inches off the ground; I might actually drop the total to about 40, since 45 was pretty uncomfortable. Or I'll do 40 the first round and 45 set 2, and otherwise keep stuff the same. I'll go up for B3.
  • bepeejaye
    bepeejaye Posts: 775 Member
    And thank for your service, Clam!!
    so the story behind that is....

    In basic training there was a room in our barracks that was empty and they used it for mail call. A girl (before the co-ed days) got caught passing notes to a guy under the firewall....

    Drill sergeants got pissed and pulled us ALL into that room.. shut the door and said make the walls sweat. We had to stand there in those squats on the walls for over 45min.. they waited until the body heat in the room from us sweating literally made the walls/windows start sweating lol

    Can't really complain - I was in the best shape of my life in the Army :bigsmile:
  • clambert1273
    clambert1273 Posts: 840 Member
    No need to Thank me (but thank you ) - I would still be in if I could - miss it terribly. It's a way of life and very hard to adjust to life outside of it lol

    Monday morning ladies!!! S1 A4 complete!


    Step Ups 2/12/30

    Prone Jackknife 2/10

    Barbell Squat 1/12/65
    Barbell Squat 1/12/55

    Barbell Bentover Row 1/12/55
    Barbell Bentover Row 1/12/65

    Push Up - Regular 2/12
  • sleepyjen
    sleepyjen Posts: 679 Member
    No need to Thank me (but thank you ) - I would still be in if I could - miss it terribly. It's a way of life and very hard to adjust to life outside of it lol

    Monday morning ladies!!! S1 A4 complete!


    Step Ups 2/12/30

    Prone Jackknife 2/10

    Barbell Squat 1/12/65
    Barbell Squat 1/12/55

    Barbell Bentover Row 1/12/55
    Barbell Bentover Row 1/12/65

    Push Up - Regular 2/12

    When you list 30 for your weight on the step ups, is that total? Or just one? I think I'm recording wrong.
  • clambert1273
    clambert1273 Posts: 840 Member
    No need to Thank me (but thank you ) - I would still be in if I could - miss it terribly. It's a way of life and very hard to adjust to life outside of it lol

    Monday morning ladies!!! S1 A4 complete!


    Step Ups 2/12/30

    Prone Jackknife 2/10

    Barbell Squat 1/12/65
    Barbell Squat 1/12/55

    Barbell Bentover Row 1/12/55
    Barbell Bentover Row 1/12/65

    Push Up - Regular 2/12

    When you list 30 for your weight on the step ups, is that total? Or just one? I think I'm recording wrong.

    For me, 30 each dumbbell so a total of 60 :)
  • sleepyjen
    sleepyjen Posts: 679 Member
    Strong lady! I do 15lb each!
  • Blueberry09
    Blueberry09 Posts: 821 Member
    I think I've been recording them as one as well.

    I guess it doesn't really matter as long as the weight is being increased regularly. You know when it's heavier :laugh:

    I did A4 this morning too. Once B4 is done we're halfway thru!
  • clambert1273
    clambert1273 Posts: 840 Member
    I think I've been recording them as one as well.

    I guess it doesn't really matter as long as the weight is being increased regularly. You know when it's heavier :laugh:

    I did A4 this morning too. Once B4 is done we're halfway thru!

    I figured in my head I knew there were 2 dumbbells :laugh: the only problem I have with the 30lbs is that my arms get tired before my legs do lol so I could probably go heavier but my arms just won't hang on :)

    hubby and I are looking at Power cages (yes, I am weird I asked for one for Christmas :ohwell: )


    Here is to halfway! :drinker:
  • Blueberry09
    Blueberry09 Posts: 821 Member

    I figured in my head I knew there were 2 dumbbells :laugh:

    Here is to halfway! :drinker:

    :drinker:

    A lot of this is all in our heads :wink: Such a mental challenge some days LOL
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Just a cardio day for me today. I re-read the sections on cardio - I haven't tried it yet but they recommend 15-20 min of HIIT, break for 5 min and then do your steady state cardio for maximum fat burning. Anyone else try this on their non lifting days?

    I do a 2 min run/walk combo - walk at 4mph for 2 / run at 6mph for 2. I did that for 38 min this morning although as the workout wore on my runs were 1 min with longer walks inbetween. I did do a minute run at 8mph - boy am I feeling the effects of that one in my thighs!! :noway:

    I normally do the run/walk for 20 minutes as a warmup before lifting. I may try taking that 5 min break and then walking on a higher incline on my off days. Don't know if it will help necessarily but I figure it can't hurt!
  • clambert1273
    clambert1273 Posts: 840 Member
    Just a cardio day for me today. I re-read the sections on cardio - I haven't tried it yet but they recommend 15-20 min of HIIT, break for 5 min and then do your steady state cardio for maximum fat burning. Anyone else try this on their non lifting days?

    I do a 2 min run/walk combo - walk at 4mph for 2 / run at 6mph for 2. I did that for 38 min this morning although as the workout wore on my runs were 1 min with longer walks inbetween. I did do a minute run at 8mph - boy am I feeling the effects of that one in my thighs!! :noway:

    I normally do the run/walk for 20 minutes as a warmup before lifting. I may try taking that 5 min break and then walking on a higher incline on my off days. Don't know if it will help necessarily but I figure it can't hurt!

    Nope, I hate cardio therefore I don't do it lol I know it is coming in stage 2 though
  • sleepyjen
    sleepyjen Posts: 679 Member
    Stage 1 A3 today. I added weight to my squat bar (for a total, assuming the ez curl bar's 10, of 35)--I'd add more but can't get it over my head, as the ez curl bar doesn't fit on the rack. Soon enough I'll just use the olympic 45lb bar. 20lb/each for step ups, 50lb on the forward rower, and more 30* pushups. I think the 30* pushups are harder than just doing them on the floor, so I ended up switching halfway.

    I'm hoping to start running again on Thursday--we shall see. The gym is closed Th and Fr, so no weights for me again until Saturday!
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Good job Jen!

    I work out in my basement before work so I just kind of roll out of bed and head downstairs! No excuses that way (although I have come up with a few :wink: )

    Clam, the only reason I do cardio is so I can eat more :drinker:
  • ramalem
    ramalem Posts: 1,066 Member
    Hi all! I've had to take a little break on the weights for the past week as I was out of town and then got pretty sick. I will be getting back in tomorrow, Thursday AM and hopefully Sunday AM :) My workout tomorrow is A3, hopefully I haven't screwed myself out of increasing weights since I took some time off. Good thing reps go down!

    Blue - I try and do HIIT on my off days if I'm going to the gym. If I'm running outside, I just do steady rate. I also try and do a 10 minute run before I lift.
  • sleepyjen
    sleepyjen Posts: 679 Member
    Amen to cardio for food. and thanks!
  • lporter229
    lporter229 Posts: 4,907 Member
    Does anyone do the one-legged dumbbell dead lifts? Those suckers are tough! I thought I had good balance from yoga, but Geez...
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Does anyone do the one-legged dumbbell dead lifts? Those suckers are tough! I thought I had good balance from yoga, but Geez...

    Sounds deadly! Most of us are still in stage one trying to master those moves but you've given us something to look forward to :smile: I fall over doing lunges so that should be interesting.

    Halfway done - WHOOO HOOO!! Finished up B4 this morning. I was able to up the weights to a whopping 10lbs for my shoulder press. Man I find those hard! Everything else was the same as B3.

    I discovered I wasn't doing lat pull downs LOL I was doing triceps instead OOOPS!! I didn't have my home gym when I bought the book so after reading it I photocopied the stage one moves so I would have an easy reference when I was working out. I photocopied the overhead description. I didn't discover it until I was flipping thru the book for something else.
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Hi all! I've had to take a little break on the weights for the past week as I was out of town and then got pretty sick. I will be getting back in tomorrow, Thursday AM and hopefully Sunday AM :) My workout tomorrow is A3, hopefully I haven't screwed myself out of increasing weights since I took some time off. Good thing reps go down!

    Blue - I try and do HIIT on my off days if I'm going to the gym. If I'm running outside, I just do steady rate. I also try and do a 10 minute run before I lift.

    Welcome back! If you're worried about the weights just do what you did in your last workout and up it on the next. That's what I would do.
  • clambert1273
    clambert1273 Posts: 840 Member
    Good job Jen!

    I work out in my basement before work so I just kind of roll out of bed and head downstairs! No excuses that way (although I have come up with a few :wink: )

    Clam, the only reason I do cardio is so I can eat more :drinker:

    have you seen how much I eat :laugh:
  • lporter229
    lporter229 Posts: 4,907 Member
    Does anyone do the one-legged dumbbell dead lifts? Those suckers are tough! I thought I had good balance from yoga, but Geez...

    Sounds deadly! Most of us are still in stage one trying to master those moves but you've given us something to look forward to :smile: I fall over doing lunges so that should be interesting.

    I am only in stage 1! I was looking for a dumbbell alternative for dead lifts because that is all I have. I was thinking you could pick any exercise from the group. I hope I am doing this correctly...
  • Pmagnanifit
    Pmagnanifit Posts: 665 Member
    You can deadlift with dumbbells, just need progressively heavier ones
  • sleepyjen
    sleepyjen Posts: 679 Member
    I went out last night and ate waaaaay too much, including a peppermint mocha to top off the night. If my estimates are anywhere near correct, yesterday I ate well over a strenuous workout day :) Oops. I'm not even hungry this morning. Good thing this doesn't happen very often! Hoping to take a run this morning before starting Thanksgiving festivities.
  • bepeejaye
    bepeejaye Posts: 775 Member
    Today is deadlift day!!

    Lift on, ladies!! :drinker:
  • Blueberry09
    Blueberry09 Posts: 821 Member
    I did A5 this morning. Three reps of 10 is much harder than 2-15s!

    I know I'm going to have trouble with my squats. I could hardly get the bar over my head after I was done. I had to yell for hubby to help me LOL. Thing is he's not always going to be around :sad: at the times I'm working out. I tried doing the squat with the bar on the home gym but it really affected my form -and not in a good way! Without a rack I guess my squat weight won't improve as fast as everything else :cry:
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Where'd everybody go??? :huh:

    Upped the weights again this morning for B5. I'm certainly feeling those three sets of 10!
  • sleepyjen
    sleepyjen Posts: 679 Member
    I lifted on Sat. and will do so again tomorrow. Short run yesterday. Pile of grading today :P
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Just cardio and crunches for me this morning! A6 tomorrow!
  • ramalem
    ramalem Posts: 1,066 Member
    I've hit a few roadblocks in my lifting (mostly being out of town...) so I just completed A3 last night. I need to not take as long between, as it affects my weights I can lift boo.

    Anyway, feeling nice and sore this AM - planning a run on the treadmill tonight (hubby bought one last week... so no excuses for me anymore...) and then B3 tomorrow before I head out of town on Thursday. Really hoping our hotel has a gym, but I'm bringing my running shoes just in case. It's on to A4 on Sunday!

    Have a great week ladies :)
  • lporter229
    lporter229 Posts: 4,907 Member
    Just wondering how you all are going about your push-up progressions? I started with 15 regular push ups for 1 and 2. For 3 and 4 I am doing 12 with the side plank. Not sure what to do next.
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