I'm starting stage 1!
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skbarton and jazoo - You are absolutely welcome to join. We are all pretty new to heavy lifting ourselves, but for the wonderful twinmom here we have amongst us. She is a personal trainer and gets the best lifting stats
and chimes in to help with our questions too!
I personally have liked the xl sheet I from the forum here. werkit logs are good too!0 -
Jazoo - Personal message your email addy and i'd be glad to send them to you.0
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First rep of squats I had just the bar (I think it weighs 10 kg), but added 10 kg for my second rep. Probably should have done another rep with 10 + kg and considered the first one warmup. I did 25 kg for seated rows, and 10 kg dumbbells for step ups.
Regarding the step up, I am having difficulties connecting with the right muscle groups I think, It's not very difficult or heavy for my legs, but my hands and arms protest the 10 kg dumbbells after a while. Am I doing anything wrong? I read the instructions several times. Should I be using a higher step? I used a regular step up board on the highest setting, and I couldn't find anything higher.0 -
Hello jazoo and skbarton, welcome! Glad to have more people on board
Jazoo, if the bar you were using for the squats is this one (http://www.afproducts.com/site_images/uploads/Squat-Rack---show.jpg), with the thicker pins for the weight plates, then it is what they call the Olympic bar and it weights about 22kg. At least that's what the staff guy at my gym told me.
About the step up, yep, to make it harder you should probably go higher. Maybe you could try putting two steps one on top of the other? Or using the bench? Another thing that makes it harder is to not to rest the trailing leg on the step before coming back down, using only the leg on the step to power the movement.
Or else you could try to increase the weight using the barbell on your back instead of the dumbbells. In my gym there are a bunch of those smaller, lighter barbells that are used in the Body Pump classes. I used those last time to get to 16kg.
But if I may say, don't do like I did and add 3 steps on top of the other plus extra weights! I completely destroyed my knee this way =P I had to stop for 10 days and today, doing B4, I could not do the lunges at all
The knee is still hurting...
Cheers to all!0 -
Hello jazoo and skbarton, welcome! Glad to have more people on board
Thanks! I'm glad to be here! I have definitely been in need of some workout buddies - virtual or real!Jazoo, if the bar you were using for the squats is this one (http://www.afproducts.com/site_images/uploads/Squat-Rack---show.jpg), with the thicker pins for the weight plates, then it is what they call the Olympic bar and it weights about 22kg. At least that's what the staff guy at my gym told me.
That's the one! I guess 20 kg wasn't so bad then, but looking forward to loading it with more weight in the future!!
BTW do you guys do a warm up session like he suggests in the book, with no weight or lesser weight? Only two sets felt odd to me, I'm used to doing at least three...
Yeah, I should probably use a bench or double steps, to get up higher. Also a barbell would probably do the trick. I had 10+10 kg (10 kg in each hand) and I'm not sure my hands could take more weight than that but it was way too little for my legs to really feel it.About the step up, yep, to make it harder you should probably go higher. Maybe you could try putting two steps one on top of the other? Or using the bench? Another thing that makes it harder is to not to rest the trailing leg on the step before coming back down, using only the leg on the step to power the movement.
Or else you could try to increase the weight using the barbell on your back instead of the dumbbells. In my gym there are a bunch of those smaller, lighter barbells that are used in the Body Pump classes. I used those last time to get to 16kg.
But if I may say, don't do like I did and add 3 steps on top of the other plus extra weights! I completely destroyed my knee this way =P I had to stop for 10 days and today, doing B4, I could not do the lunges at all The knee is still hurting...
Cheers to all!
Thx for the warning, triple steps are not a great idea! Hope you feel better soon, knees are a bad thing to hurt...0 -
BTW do you guys do a warm up session like he suggests in the book, with no weight or lesser weight? Only two sets felt odd to me, I'm used to doing at least three...
Yup! I usually start with 10min in the treadmill at 7.5km/h (because I love running, even in the treadmill, and that's all the running I've been doing since starting the program), and then for the first set (either squat or dead lift) I do some body weight squats, then stretch, then pick up lighter weights, do some 12 repetitions, while trying to remember the proper form and proper breathing. I still don't have the moves so stuck in my head that I can just do them, so I take my time to warm up both the body and the brain
Cheers!0 -
BTW do you guys do a warm up session like he suggests in the book, with no weight or lesser weight? Only two sets felt odd to me, I'm used to doing at least three...
Yup! I usually start with 10min in the treadmill at 7.5km/h (because I love running, even in the treadmill, and that's all the running I've been doing since starting the program), and then for the first set (either squat or dead lift) I do some body weight squats, then stretch, then pick up lighter weights, do some 12 repetitions, while trying to remember the proper form and proper breathing. I still don't have the moves so stuck in my head that I can just do them, so I take my time to warm up both the body and the brain
Cheers!
Thanks! I do 10 mins on the treadmill too, it gets me really warm so it feels like a good thing. And bodyweight squats is def something I'll add for warmup next time!0 -
Oh my gosh! I just checked back in on this and found all these posts! I abandoned the thread after a couple of days.
I restarted NROLFW if anyone wants to join me feel free to add me!0 -
Oh my gosh! I just checked back in on this and found all these posts! I abandoned the thread after a couple of days.
I restarted NROLFW if anyone wants to join me feel free to add me!
Seems like we totally hijacked your topic!
Welcome back!
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Welcome everyone new and I'm so happy this thread is still taking off!!
@Jazoo I usually will do a warm up of the first exercises, maybe even 5-10 min on the stairs or eliptical. Usually walking around the gym and getting all my equipment set up gets me goin! For the step ups you definitely something high enough to challenge your legs. We all seem to have trouble with grip strength, so i'm guessing a barbell would help
@catdevrandom~ how's your knee? your NSV us awesome
@sunshinelively~ how's it going in Nashville?
I'm getting really discouraged with the scale. I'm up almost 3 pounds since starting. It is TOM right now so it could be water weight also, but damn!
I completed B5 yesterday and killed it (anger/stress will always pump up a good workout lol)~ Deadlift warm up set at 95#, then 120# 3 sets of 10. Lat pulldowns at 90# but I can go heavier. I completed shoulder press with the olympic barbell plus 10#~ 55# holy crap! Lunges I also used the olympic bar and added 10# each side~ 65#, but I didn't feel challenged. Core work I did oblique side bends with 35# plates. After the usual workout I did a deadlift underhand grip row combo with a 50# barbell, paired with assisted close grip pullups (40# assistance). Then I did plea leg press with 180# and a standing lat pulldown for core 60#.0 -
Boo hoo, just finished my B8 which means just two more workouts left the AMRAP as possible ones.
Hope stage 2 is good.
Did you start yet??0 -
I am planning to start Monday so I will let all know how it goes 0
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So glad everyone is chugging right on and improving - getting stronger than we were before!
I was 1/2 way through my B6 workout yesterday afternoon and got a call from my daughter's school that she was ill. I had to drop everything, leave the gym and office work and get back and pick her up. Very glad it was a one off thing and she did ok later.
I guess I will consider moving that to monday and redoing it.
I am seeing some definition in my abs and biceps now. And I am thrilled!!
Twinmom - You are a beast!!! You are setting the bar very high for us all and letting us get inspired and push through! Thanks for that. Hope stage 2 will be more challenging for you with HIIT at the end.0 -
So glad everyone is chugging right on and improving - getting stronger than we were before!
I was 1/2 way through my B6 workout yesterday afternoon and got a call from my daughter's school that she was ill. I had to drop everything, leave the gym and office work and get back and pick her up. Very glad it was a one off thing and she did ok later.
I guess I will consider moving that to monday and redoing it.
I am seeing some definition in my abs and biceps now. And I am thrilled!!
Twinmom - You are a beast!!! You are setting the bar very high for us all and letting us get inspired and push through! Thanks for that. Hope stage 2 will be more challenging for you with HIIT at the end.
You're kicking *kitten* too!!!
So today I mixed it up and did AMRAP workout A. Squats 95# for 30 reps, push ups 25 full on toes, rows 70# for 25 reps, Step ups (aka the devil) 25 reps each leg holding 15# dumbbells.
Then total NSV I did 3 sets of pullups!!! 6, 4, 3.5. I continued on and did upright rows 60# 25 reps, triceps pushdowns with 50# for 20 reps then 40# barbell curls for 15 reps. Also warmed up with 10 minutes on elliptical and did a 45 minute walk with my hubby and the boys.
I'm spent! I hope everyone has a great holiday, our dinner turned out to be a disaster. Met up with my family and had to leave after 10 minutes because the twins would not sit in the high chairs. They wanted to run and scream around the restaurant. I left in tears because I was looking forward to a nice dinner out with my family. Tomorrow should.be better since we will be at my MIL' s house.0 -
Hey NROL4W peeps - missed signing in here. Halfway home as of today in the wonderful city of Columbus OH. vacation week was sort of like treading water - got 2 weight training sessions in and one interval run and ran maintenance for diet. Hard w dumb bells only!
Twinmom you are truly an inspiration Today did B6 a la the following:
Dead lifts 6 sets @ 30, 40, 60, 80, 90, 90
Shoulder press 4 sets @ 30, 40, 50-40, 50-40 (5-6 reps @50, 4-6 reps @40)
Dumb bell pullover 5 sets @ 20, 25, 30, 35, 30 (didn't know what to do for back and already did dumb bell rows 2 days ago)
Lunges 4 sets @ 40, 50, 60, 60
Swiss ball crunch w weight 4 sets @ 8 (30 reps), 15 (25 reps) 20 (20 reps) 20 (20 reps)
Looking at jefit app - catdevrandom said she's using it, I need something other than those sheets and I have my phone at the gym anyway. Anybody else try this yet?
Took an hour, will cardio after getting home today!0 -
catdevrandom - I created my jefit profile and sent you a FR. will see how I like it. I dont know about adding the routines. Do we search for it?
twinmom - I understand the restaurant situation. I always stayed away from seated dining options when my daughter was young. I did not want the stress of keeping her in her seat Now that she is older, its way better. She likes the setting. Wish I had some suggestion... Hope MIL's place works out better and relaxed for you!
sunshinelively - Ooh!! You are kicking it up many notches!! You go girl!!
I played shuttle much yday and sore today My arms hurt. But I took measurements over the weekend and have lost a bit in my thighs and tummy. I guess that's good. The only change in weight I have seen so far is the scale going up though. May be when I break between stages in 2 weeks - I will see something good. 0 -
I did my B6 today. Enjoyed it. Since I felt like I could take on some more, I added a barbell complex kinda @ the end.
To the regular workouts, I added barbell lunges, squats , bench press and deadlift, done in circuit style -all ofcourse with less weight or just the bar.0 -
I use the bodyspace app (bodybuilding.com) and they have all the workouts of NROLFW already in there (at least stage 1, I didn't look further than that). I like the app, it has descriptions and even video of all the exercises and you can see your previous stats and so on. The only thing I miss is the ability to add personal notes to the workouts.Looking at jefit app - catdevrandom said she's using it, I need something other than those sheets and I have my phone at the gym anyway. Anybody else try this yet?
Took an hour, will cardio after getting home today!0 -
I use the bodyspace app (bodybuilding.com) and they have all the workouts of NROLFW already in there (at least stage 1, I didn't look further than that). I like the app, it has descriptions and even video of all the exercises and you can see your previous stats and so on. The only thing I miss is the ability to add personal notes to the workouts.
Oh nice! Thanks for letting me know!
How do I look up the NROLFW workouts in the app? I had it for a while but stopped using it when I switched to NROLFW. I liked the app too!0 -
thanks jazoo for an alternative, the jefit one is a bit complicated, not un-doable or anything but complicated. i'll check out the bodyspace app too.
mmsmov, thanks for the kudos i can use it for sure. fyi, i did pullovers plus weighted swiss ball crunches - between the 2 my back had some serious DOMs yesterday and into today. maybe will have a positive effect on my lack of progress with lat pull downs and rows!! lol
scale isn't budging for me either, but there's less fat on my legs. i'll take it - swimsuit season is coming up and i can wear a one piece. guess i'm the old lady of this group, shooting for looking good in clothes since looking good naked could be a stretch. haha0 -
scale isn't budging for me either, but there's less fat on my legs. i'll take it - swimsuit season is coming up and i can wear a one piece. guess i'm the old lady of this group, shooting for looking good in clothes since looking good naked could be a stretch. haha
@sunshinelively You are doing great!!! Screw the scale and go for the NSV' s
Today I did AMRAP workout B:
Deadlift 95#- 25 reps, Shoulder press 20# dumbbells-26 reps, Lat pull down 70#- 25 reps, lunges 45# barbell-25 reps each leg. For core I did 3 sets of 15 decline medicine ball sit ups with 12#.
Added in one set of single arm dumbbell row 30#- 25 reps each arm, side lateral raises with 10# dumbbells-25 reps, then 3 sets of 15 high row pulldowns 100#/seated chestfly 60#, then 2 sets of 15 single arm med ball shoulder press 10#/low row pull 60#.
Plus I did an hour walk/play with the twins outside today
How are all of you who are just starting???0 -
I just searched for NROLFW in the app and it showed up! I could only find stage 1 though, but I didn't do a very thorough search, since that's all I need for now.
I use the bodyspace app (bodybuilding.com) and they have all the workouts of NROLFW already in there (at least stage 1, I didn't look further than that). I like the app, it has descriptions and even video of all the exercises and you can see your previous stats and so on. The only thing I miss is the ability to add personal notes to the workouts.
Oh nice! Thanks for letting me know!
How do I look up the NROLFW workouts in the app? I had it for a while but stopped using it when I switched to NROLFW. I liked the app too!0 -
I did A2 yesterday.
Squats: bw/15 reps, 22 kg/15 reps, 32 kg/10 reps, 37 kg/10 reps, 37 kg/9 reps
Pushups (on a bench, so about thigh height): 10 reps, 8 reps, 8 reps
Seated row: 25 kg 10 reps, 9 reps, 8 reps
Step up (on a bench this time, which was better): 10 kg, 10 reps, 8 reps, 8 reps
Prone jackknife: 10, 8, 10
I did Jamie Easons livefit (from Bodybuilding.com) for about two months before I started with NROLFW but since I could never get to the gym more than twice per week, and that program is designed for going 4-5 times per week it would be a couple of weeks between working certain muscle groups (one workout would be chest/biceps, the next legs and so on). I really like NROLFW better since it works my entire body in one workout.
The only thing is that every workout just seems a bit short, I could add a few exercises, but should I? And what should I add, if anything? Or should I just stick with the program?
I am not seeing any progress either in weight or in measurements, despite working out consistently twice a month for over two months now, but I am trying to focus on the other benefits that I am definitely starting to see (you call it NSVs, right?):
* I have more energy
* I feel stronger
* I don't get out of breath when walking in stairs
* I had chronic pain in my shoulder - and it's GONE!!
So I'm just trying to be confident that I will se the kg drop and measurements shrink sooner or later.0 -
twinmom - playing with twins gotta be sooo much more challenging! Well done!
jazoo - you are doing well. May be its too early for you to see any changes. You will start feeling it a bit in about 4 weeks in I think. Good workout! Great NSVs btw!
I did my last workout A8 in stage 1 today. Next is 2 more B and AMRAPs!
Still no weight loss, but I am moving right along.
I did 3 sets of rows at 95 today and my arms felt so weak and shaky by the time I was done with push ups and rows.
So, though I planned on increasing the weight with step ups, did not do it, since step ups are my least fav anyway of the lot.
Finally, was able to get a better range of movement with my incline push ups and was able to come back up without grunting much Will try them on the ground next time may be! 0 -
Hi ladies, I have been watching your progress to kind of gage progression, not as a comparison of person vs person but as a whole, regardless of where we start and are progressively improving. I love the dedication and support on this site. I have been following the book and just completed workout 4B. I love the workouts and how I feel afterwards. My husband built me a squat rack to fit my height in time for workout 2A and it has helped me to slightly increase weight. I workout by myself in my home. My only concern so far is I have noticed my knees are noisy. There is no pain, no swelling, but when I squat and deadlift they make a lot of squishy grinding noise. I used a mirror to verify my legs are parallel as shown in the video for squats on the 5X5 site. I am curious to know if anyone else has noticed noisy knees.0
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@jazoo- stick with it and challenge yourself as necessary. If you feel the workout is too short I say definitely add
@mnsmov 15- keep it up!! You are progressing great!
@alasin- My right knee crackles whenever I squat or lunge, it doesn't hurt unless I I do step ups at the wrong angle.
I'm going to start working out with one of my co-workers Friday and we are doing a complete leg day...mamas gonna be sore 0 -
Hey all!
I'm back from my short vacation in Portugal. It was great to see my family, and that country is just amazing! I love it!
The bad news is that I haven't lifted for a long time now, because of my knee problems and of the trip, except for just one day last week. This week I also haven't managed to go at all and tomorrow I'm off again for the weekend (holiday again here in Italy)! At least the diet part was mostly in check Oh, well, next week I'm back on track, hopefully! I'm planning on repeating A4/B4 and keep going from there.
But the good news is that even without lifting, I've achieved yet another victory: my second goal jeans now fits well! Woohoo! I'm ecstatic!
I must say, however, that I'm fed up with calorie counting and with eating at a deficit, even if it is a small one (TDEE around 1750, I think, and eating at 1600). I'm seriously considering upping my calories to maintenance (since I now fit in both my old jeans) and then keep tracking for some week or two, before finally stop tracking and see where that leads me. If I start gaining fat/inches, then I get back to it. I still haven't made up my mind though... Let's see!
Cheers to all! Keep rocking! 0 -
Oh, forgot to add: @alasin, welcome to the group! To answer to your question, my knees also crackles and I'm not happy with it at all. Last time I pushed too much in the step ups and that hurt me so that I had to stop lifting for over 2 weeks. I don't know if the injury and the noises are related, though... But I would suggest to err on the cautious side!
(Edited to fix language mistake!)0 -
Did B2 yesterday (and hope to do A3 tomorrow).
Barbell deadlifts: 22 kg/17 reps (i got carried away and forgot to stop!), 32 kg/11 reps, 32 kg/10 reps
Standing dumbbell press: 7 kg/15 reps, 8 kg 15 reps
Lat pulldown: 25 kg/15 reps, two sets
Dumbbell lunges: 9 kg/13 reps, 9 kg 11 reps
Swiss ball crunches: 5 kg/15 reps, two sets
Lunges are my least favorite to do. Probably the one I need the most, though. My legs are weak! And I have realized that my right leg is weaker than my left, even though right is my dominant side. Funny.
Anyway, I really really didn't want to go to the gym yesterday, but I did it anyway and I am very proud of myself.
I have also decided to take a full month of super clean eating. No sugar, no bread (except for an occasional piece of cracker bread which is made from rye), no alcohol, no junk food etc. I even got my husband to promise he'll do it along with me. We'll see how that goes...
I'm so glad I found NROLFW, it's really what I needed to get my workout routine on track, and I'm really looking forward to adding some HIIT as well!0 -
Jazoo - you're cranking that's awesome. It does seem like a short workout, when I looked it says you can do a bunch of warm up sets which is what I've been doing, I just try to get the last 3 in at the heaviest weight and the prescribed reps. Last workout lasted an hour! Haven't tried body fit yet but it's on my list!
Catdevrandom - if you fit your clothes you've met your goals! Awesome!!
Twin mom interested in how your leg work out went sounds intense
Welcome alasin hope you enjoy the program as much as I do, so far so good
Mnsmov, you're totally cranking. I'm one week behind you now since my vacation week I only did two workouts and they were somewhat lighter for some exercises die to dumbbells - so I'm ip to b7 today. Let me know how the end goes.....did anybody make it to stage 2 yet?
When I get to stage 2 I'll do measurements and bf percentage- hoping for some results!0
