I'm starting stage 1!
Replies
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I am thinking maybe I need to add HITT now. NROL4L has a much longer warm-up and it has a five 1 min rounds of metabolic training at the end. Thinking about subbing that warm-up and adding on the metabolic training. Do you all think that's a bad idea? Or should I start HITT training now if I feel like I have more to give?
Yes, I would go for it. I did NO cardio during the first stage and gained 2 pounds. Now that I added it back in this past week those pounds are off...go figure. DO whichever cardio will work best for you on that day
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welcome new ladies!
@write2nicole Please check and recheck your form in the initial weeks. Don;t hurry to increase wights. Yes, doing warm up sets or entire work set even without weights for lunges is best. Make sure your knees are not crossing your toes when you lunge. And it should feel more like a vertical movement rather than forward and backward when done correctly. Doing it with weights, initialy I felt very wobbly and had to work on my balance and up the weight v slowly.
Deadlifts also - get the form right with light bar first. You can check the videos and even use the FB forum for NROLFW for posting video and get form correction/suggestions etc - Esp if you are doing it by yourself without trainer's help.
^^^Everything she said!!!0 -
Ladies I'm so happy to be able to help I'll edit this later with my leg workout I'll be completing this afternoon.
You all have such wonderful advice and encouragement! If you have specific questions about training/form/nutrition, go ahead and send me a personal message so I can respond sooner in case I don't have time to read this whole thread~ YAY!0 -
Thanks so much, mnsmov15! Yes, I definitely focus on form. LOL, the first workout, I was following the written directions too closely and was extending my front leg out too far. Now I definitely focus on getting my thigh parallel and I don't think my knee goes past my foot, but I'll make a note to watch for that, too.@write2nicole Please check and recheck your form in the initial weeks. Don;t hurry to increase wights. Yes, doing warm up sets or entire work set even without weights for lunges is best. Make sure your knees are not crossing your toes when you lunge. And it should feel more like a vertical movement rather than forward and backward when done correctly. Doing it with weights, initialy I felt very wobbly and had to work on my balance and up the weight v slowly.
Deadlifts also - get the form right with light bar first. You can check the videos and even use the FB forum for NROLFW for posting video and get form correction/suggestions etc - Esp if you are doing it by yourself without trainer's help.
The 20 lb. bar is the lightest at my gym for deadlifts, so that's what I'm sticking to. Hopefully I'll see improvement. I've watched videos, which helped, but I should probably stand so I can see my reflection from the side rather than forward.
Congrats on finishing Stage 1!0 -
Thanks for the advice twinmom!0
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Hey there. Just started Stage 1 this week, and love the program so far. Except I've got to substitute something for those lunges, my knees just won't let me do them :frown:0
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@sunshinelively I am right there with you sista!!! Just finished AMRAP B and soo happy. Since I finished just the 1 set, did some HIIT at the end. This week, I am done with TOM and next week just cardio and some HIIT workouts and no lifting. Hoping that would show some progress 1.5" each thigh is GREAT!!! I would love slender thighs someday, moving away from my perfect pear example.. - although I like my hourglass shape just fine :P
Pretty excited about stage 2
I am eating @ 1400 based on ETP groups suggestion since I started NROLFW and yet to see any changes on the scale. Have 9 more lbs to go for my UGW. This is homestretch, so I expect this will be S L O W - though it frustrates me.
I have swollen face most days after I lift heavy and feel cushy. Hoping I will eventually lose some water weight and feel the scale go down. I have been slowly losing inches
My AMRAP B
DL 65 * 35
OHP 12 * 25
Lat Pull down 75 * 30
Lunges 10lb each * 40
Crunches 60
followed by HIIT for 20 mins
Happy Friday all!!
^^those are some great numbers mnsmov! have you done a bodyfat % i bet you lost a lot there! my amrap starts sunday, trying to decide if i should skip the week off or not, since i had one week of only two workouts while i was on vacation. i'm eating at 1500 with the occasional cheat. not sure if this is right or not - i'm 5'5" age 49.
OK so here's summary of start-finish numbers for stage 1, A&B:
A:
Squat: Start - 55, end 115
Pushup: start 15 on high incline, end 15 on the flat
Row: start 60, end, 85
Stepup: start - BW on stairs, end - 40 used cardio step 6 risers
Jackknife: start 15, end 30 x 2, 25 x 2 , 20 x 1
B:
DL: start 40, end 105
Overhead Press: start 24, end - 50
Lat Pull Down: start 60, end 70-80
Lunge: start 30, end 70
Swiss ball: start BW 15, end 25 w/20# dumbbell
not sure what's going on w my back i may switch machines to see if it makes any difference. overall really feeling like progress was made. not sure my pushups are really up to par from a form standpoint, may go back to inclines since the top of my legs touch the floor not my chin or chest.
so happy about all the action on this thread - love the comments!0 -
i officially finished stage 1! did my B8 workout last night. so glad i did. i never loved B workouts so i was super happy with getting it out of the way. since i couldnt do the squats for my last A workout and squat rack was emoth, i just went for it and switched deadlifts for squats. when i finished i did a shirt insanity core cardio abs, so i felt a good burn.
from this week i will take the week off lifting and focus on insanity, i really want to see that fat melting off my belly or i might have a meltdown lol.
im glad we will keep posting over here, it's easier to follow all of our progress here, and help each other on the next stage.
congrats on finishing - and welcome back and i'm right there with you on the belly fat.....BEGGONE!! ha0 -
Hey there. Just started Stage 1 this week, and love the program so far. Except I've got to substitute something for those lunges, my knees just won't let me do them :frown:
welcome - this thread is great lots of support here!0 -
welcome new ladies!
@write2nicole Please check and recheck your form in the initial weeks. Don;t hurry to increase wights. Yes, doing warm up sets or entire work set even without weights for lunges is best. Make sure your knees are not crossing your toes when you lunge. And it should feel more like a vertical movement rather than forward and backward when done correctly. Doing it with weights, initialy I felt very wobbly and had to work on my balance and up the weight v slowly.
Deadlifts also - get the form right with light bar first. You can check the videos and even use the FB forum for NROLFW for posting video and get form correction/suggestions etc - Esp if you are doing it by yourself without trainer's help.
^^^Everything she said!!!
+2 :-)0 -
A:
Squat: Start - 55, end 115
Pushup: start 15 on high incline, end 15 on the flat
Row: start 60, end, 85
Stepup: start - BW on stairs, end - 40 used cardio step 6 risers
Jackknife: start 15, end 30 x 2, 25 x 2 , 20 x 1
B:
DL: start 40, end 105
Overhead Press: start 24, end - 50
Lat Pull Down: start 60, end 70-80
Lunge: start 30, end 70
Swiss ball: start BW 15, end 25 w/20# dumbbell
not sure what's going on w my back i may switch machines to see if it makes any difference. overall really feeling like progress was made. not sure my pushups are really up to par from a form standpoint, may go back to inclines since the top of my legs touch the floor not my chin or chest.
so happy about all the action on this thread - love the comments!
Awesome job!!!!0 -
hey Ladies! Forgot to edit for my leg day yesterday so here's my workouts from the past 2 days
Legs~All supersets~ 3 sets 15 reps
Core was TRX side plank with side lifts
Double Leg Extension 90#/Double Ham Curl 60#
Hack Squat Plea 50#/Pulley Inline Plea 150#
Single Leg Straight Leg Deadlift with Barbell 30#/Single Leg Sled Press 70#
Bicep/Triceps
Core was seated russian twist with 20# med ball
DB bicep curl 20#/DB Overhead tricep extension 30#
Seated single arm concentration curls 15#/DB Tricep Skull Crusher 15#
Standing Hammer Curl with pulley/rope 60#/Tricep Pushups on an incline bench.
Doing good with my first week of high protein, no fruit or dairy. Feeling tired but was down a pound from last week.
Keep it up ladies!! Have a great weekend!!0 -
oh wow twinmom, that sounds tiring just looking at it. i saved it for an off day. especially the biceps/triceps.
so last night while still debating, week off/no week off... well, i started watching the european women powerlifting competition, 45kg division. it was mindblowing, i spent seriously about 2hrs watching it. those 45kgs ladies looked amazing, not bulky, not manly, and hey, no belly fat!!! they had a strenght i dream about, lifting almost and sometimes double their body weight. i learnt a lot about technique as well.
so my conclusion was, if they can do it, i definitely can too! i need to get stronger to get leaner and i just wanna be badass like them lol.
i woke up this morning and went straight to the gym, it was basically empty, squat rack all empty and lonely, best feeling ever! and i went for it. what a damn killer workout!!!!! OMG, im already feeling it!
FSPP- 45lbs, empty bar... ooooo damn! my arms couldnt hold the push press properly. i need stronger arms. i dont see me upping that weight any time soon, if ever...
step ups- 45lbs empty bar, used a 3 raisers, all the bench ones were too hard on my legs and couldnt go over 15lbs dumbbell last stage. i dont mind going lower on the steps, but better form and more weight.
dumbbell 1pt row- 10lbs dumbbell each hand, it wasnt too hard, so i can see me going up to 15lb before end of stage.
static lunge- 45lbs empty bar. first off, im weird, i love lunges, i ended last stage at 65lbs lunges with the olympic bar. but the static ones, ooooooo hell, are they supposed to work the quads and butt? coz they were ON FIRE!!
push ups- bw/10 ... after insanity i can do up to like 15 i think but at this point i was exhausted, so those 10 felt like 100!! this workout A is deceiving, looks easy in paper but what a killer.
plank- 4 sets of 30s... here i was daydreaming that i could do the 60s, lol yeah right, at this point my whole body was shaking, i think one of the guys passed by and looked at me as if i was having a seizure lmao
cable horizontal woodchop- 40lbs... i guess i did it right, same as in the pics, but it didnt challenge me too much, so this i might uo before the end of stage, not in a hurry though, need to make sure i have good form.
i did also 2sets of back extensions with 25lbs plate, 10reps. and legs straight up extensions abs exercise, bodyweight 2 sets of 10reps.
i had thought i'd do a quick 15min hiit or core abs exercise when i got home, but i barely dragged myself to the FLOOR! yes FLOOR, went straight to my floor mat for like 20mins. This stage 2 it's a whole different challenge. so excited but NOT looking forward to B workout, it's even longer.
Happy weekend everybody! shopping time for me!!!! yay!0 -
A:
Squat: Start - 55, end 115
Pushup: start 15 on high incline, end 15 on the flat
Row: start 60, end, 85
Stepup: start - BW on stairs, end - 40 used cardio step 6 risers
Jackknife: start 15, end 30 x 2, 25 x 2 , 20 x 1
B:
DL: start 40, end 105
Overhead Press: start 24, end - 50
Lat Pull Down: start 60, end 70-80
Lunge: start 30, end 70
Swiss ball: start BW 15, end 25 w/20# dumbbell
not sure what's going on w my back i may switch machines to see if it makes any difference. overall really feeling like progress was made. not sure my pushups are really up to par from a form standpoint, may go back to inclines since the top of my legs touch the floor not my chin or chest.
so happy about all the action on this thread - love the comments!
Awesome job!!! Super happy for you!0 -
hey Ladies! Forgot to edit for my leg day yesterday so here's my workouts from the past 2 days
Legs~All supersets~ 3 sets 15 reps
Core was TRX side plank with side lifts
Double Leg Extension 90#/Double Ham Curl 60#
Hack Squat Plea 50#/Pulley Inline Plea 150#
Single Leg Straight Leg Deadlift with Barbell 30#/Single Leg Sled Press 70#
Bicep/Triceps
Core was seated russian twist with 20# med ball
DB bicep curl 20#/DB Overhead tricep extension 30#
Seated single arm concentration curls 15#/DB Tricep Skull Crusher 15#
Standing Hammer Curl with pulley/rope 60#/Tricep Pushups on an incline bench.
Doing good with my first week of high protein, no fruit or dairy. Feeling tired but was down a pound from last week.
Keep it up ladies!! Have a great weekend!!
Oh wow!! That's intense! Just looking at the list makes my legs hurt I generally don't workout on weekends But ran this morning bright and early and loved it! Would try to continue it. Hope this makes the scale move a bit.
Hope the high protein no diary n fruit works for you! Great job on losing a pound already!0 -
oh wow twinmom, that sounds tiring just looking at it. i saved it for an off day. especially the biceps/triceps.
so last night while still debating, week off/no week off... well, i started watching the european women powerlifting competition, 45kg division. it was mindblowing, i spent seriously about 2hrs watching it. those 45kgs ladies looked amazing, not bulky, not manly, and hey, no belly fat!!! they had a strenght i dream about, lifting almost and sometimes double their body weight. i learnt a lot about technique as well.
so my conclusion was, if they can do it, i definitely can too! i need to get stronger to get leaner and i just wanna be badass like them lol.
i woke up this morning and went straight to the gym, it was basically empty, squat rack all empty and lonely, best feeling ever! and i went for it. what a damn killer workout!!!!! OMG, im already feeling it!
FSPP- 45lbs, empty bar... ooooo damn! my arms couldnt hold the push press properly. i need stronger arms. i dont see me upping that weight any time soon, if ever...
step ups- 45lbs empty bar, used a 3 raisers, all the bench ones were too hard on my legs and couldnt go over 15lbs dumbbell last stage. i dont mind going lower on the steps, but better form and more weight.
dumbbell 1pt row- 10lbs dumbbell each hand, it wasnt too hard, so i can see me going up to 15lb before end of stage.
static lunge- 45lbs empty bar. first off, im weird, i love lunges, i ended last stage at 65lbs lunges with the olympic bar. but the static ones, ooooooo hell, are they supposed to work the quads and butt? coz they were ON FIRE!!
push ups- bw/10 ... after insanity i can do up to like 15 i think but at this point i was exhausted, so those 10 felt like 100!! this workout A is deceiving, looks easy in paper but what a killer.
plank- 4 sets of 30s... here i was daydreaming that i could do the 60s, lol yeah right, at this point my whole body was shaking, i think one of the guys passed by and looked at me as if i was having a seizure lmao
cable horizontal woodchop- 40lbs... i guess i did it right, same as in the pics, but it didnt challenge me too much, so this i might uo before the end of stage, not in a hurry though, need to make sure i have good form.
i did also 2sets of back extensions with 25lbs plate, 10reps. and legs straight up extensions abs exercise, bodyweight 2 sets of 10reps.
i had thought i'd do a quick 15min hiit or core abs exercise when i got home, but i barely dragged myself to the FLOOR! yes FLOOR, went straight to my floor mat for like 20mins. This stage 2 it's a whole different challenge. so excited but NOT looking forward to B workout, it's even longer.
Happy weekend everybody! shopping time for me!!!! yay!
I heard FSPP is tough!! Makes me gulp !!! Lets see how planks workout - I am planning to just do a combo of run and HIIT this next week and start Stage 2 week after that. I also worry that I might have to restart my strength building again. But the book suggests taking a break. so I might do that.0 -
Maya: You're really killing it with these workouts. It hadn't even occurred to me to do the step ups with the bar. That's a really good idea. The B workout is longer but for some reason during stage one and two the B workouts were my favorite. I'm not pressing anything more than the bar on the fspp either.
Twinmom: You really kill it with these workouts!
Mnsmov: The fspp is challenging but you feel like the baddest of badasses when you have them all accomplished. And I know if anyone can do them you most certainly can
sunshine: I'm pretty sure it was you that asked me about Tabata but if I was wrong I apologize in advance. I love them. I've only just done my second one so no word yet on how well it's working for me but I feel great when I finish them.
Halfway through the A workouts and almost halfway through phase 2. I feel like phase one is a sort of gate keeper. If you can make it through the tedium and length of the first phase the others really fly by. I can't believe I'm going to be over halfway through this time next week. The Tabatas are going well. I'm tossing one on the end of every workout because....bikini season. And I ended up doing 75 second planks during my last A workout because eventually we're going to be doing 90 second planks and I just want to make sure I'm ready. I'm really having fun with this stage and I'm excited to move on to stage 3. It's funny during stage one I was concerned about my weight but in this stage which will probably do more to address my weight I'm thinking more about lifts. Go figure!0 -
Thanks so much, mnsmov15! Yes, I definitely focus on form. LOL, the first workout, I was following the written directions too closely and was extending my front leg out too far. Now I definitely focus on getting my thigh parallel and I don't think my knee goes past my foot, but I'll make a note to watch for that, too.@write2nicole Please check and recheck your form in the initial weeks. Don;t hurry to increase wights. Yes, doing warm up sets or entire work set even without weights for lunges is best. Make sure your knees are not crossing your toes when you lunge. And it should feel more like a vertical movement rather than forward and backward when done correctly. Doing it with weights, initialy I felt very wobbly and had to work on my balance and up the weight v slowly.
Deadlifts also - get the form right with light bar first. You can check the videos and even use the FB forum for NROLFW for posting video and get form correction/suggestions etc - Esp if you are doing it by yourself without trainer's help.
The 20 lb. bar is the lightest at my gym for deadlifts, so that's what I'm sticking to. Hopefully I'll see improvement. I've watched videos, which helped, but I should probably stand so I can see my reflection from the side rather than forward.
Congrats on finishing Stage 1!
Still pretty new at doing this but I wanted to ask..... I would be concerned about doing a deadlift and then watching your side view due to the body mechanics of the lifting and then turning the head..... Perhaps do it with verrrry light weight?0 -
did you ever have one of those workouts that was totally smooth sailing and where you felt so good and strong? how i felt today doing stage 1 amraps workout B!
Results #/reps, start, end
Deadlift: 45#/15 - 45#/40
Shoulder press: 24#/15 - 30#/30
Lat Pulldown: 60#/15 - 60#/30
Lunge: 30#/15 - 30#/30
Crunch: BW/15 - BW/100
Did a two mile run at 6.0 mph with another mile of warm up cool down. I feel amazing!!!
red: glad you're a little ahead of some of us - you can give us the preview of what's coming. wondered how difficult tabata is what is involved?
mnsmov: i'm going to skip the week off so we'll be on the same path next week
twinmom: i swear you're going to be competing in a body building competition someday - those workouts sound intense for sure
skbarton: glad you're signing on for this. i'm close to your age at 49, hoping to stave off muscle loss for as long as possible. will be great to hear how someone my age experiences this program
welcome marie and nicole!0 -
Legs~All supersets~ 3 sets 15 reps
Core was TRX side plank with side lifts
Double Leg Extension 90#/Double Ham Curl 60#
Hack Squat Plea 50#/Pulley Inline Plea 150#
Single Leg Straight Leg Deadlift with Barbell 30#/Single Leg Sled Press 70#
Bicep/Triceps
Core was seated russian twist with 20# med ball
DB bicep curl 20#/DB Overhead tricep extension 30#
Seated single arm concentration curls 15#/DB Tricep Skull Crusher 15#
Standing Hammer Curl with pulley/rope 60#/Tricep Pushups on an incline bench.
^this.totally.rocks. 0 -
you girls are all amazing, im so glad im in this post. all your workout ideas, motivation, improvements. very inspiring. keep up the amazing job, the journey is just as important as the destination and we are all having an amazing journey 0
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Sunshine: So I do two different rounds of Tabata. Tabata is 8 exercises done for 20 seconds with a 10 second break in between. I do a body weight Tabata and a barbell complex. So my workouts look like this 20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec rest
20 sec Speed Skips (in place) (lift knee above hip)
10 sec rest
20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec rest
20 sec Speed Skips (in place) (lift knee above hip)
And
1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press or Thruster
4. Hang Cleans
5. Front Squats
6. Bent Over Row
7. Romanian Deadlifts
8. Push Ups
I'm working up to doing 4 Tabatas on B workouts and two on A workouts. They give a serious burn and are supposed to be really good at burning fat. I'll tell you how well that works when I'm done with stage 2. Check out the article if you want more info : http://www.t-nation.com/training/6-new-tabata-workouts-for-fast-fat-loss0 -
It's a B week for stage 2 and I'm SUPER excited. I LOVE the B workouts. I always feel like wonder woman when I'm done. And maybe I'm eternally optimistic because I'm enjoying this phase so much but.....I swear the back fat is not quite as fatty as it used to be. And that makes me want to twerk. In my office. On my desk. In my excitement that my body is actually changing in the way I would like it to I've decided that today would be a nice day to go swimsuit shopping. Happy lifting ladies!0
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I swear the back fat is not quite as fatty as it used to be.
Wohooo! Wonderful NSV! Congrats!!!
My back fat is one of the things that I noticed going away the fastest. oh boy, I love to see the fat rolls slowly disappear. I'm thrilled!! Scale went up 1kg, by the way... but I don't care! Progress pics are looking good, I definitely see improvements, especially in my posture!
Happy lifting to you too! 0 -
red - awesome that you CAN twerk!! lol
thanks for all the detail on the tabata, too. helps me make a decision on off day HIIT! :-)0 -
Workout B1 of stage 2 down! i guess i like it more than stage 1B. Killer workout, the cuban snatch, ooooh wow... even with those tiny 5lbs dumbbell, im like "whats going on????" oh and forget abt HIIT, too tired... that'll happen tmrw.
The most important, and amazing NSV happened today, actually, 2 things, the same girl that had ask me, why my belly was so big, if i was pregnant... was in shock today, saying, omg, u totally lost ur belly, lol... and over the weekend, even after the killer workouts, i stayed in my 133lbs no gaining is just as good as losing at this point lol.
So the other amazing thing that happened at the gym. I usually just go in, workout, go home, no hanging around, no wasted time talking, i see a few people always there, nod at them, say hi, but other than asking if they are about to finish at the squat rack, i dont talk to nobody. when i was entering the gym today, i was "in the zone" in my mind, and a lady from the treadmill (right next to the door) stopped me, saying: oh i love how u bring ur workout sheets. and she went on saying how she always watches me working out, all "in the zone", with good form, she has seen my progress, she had even talked to her husband abt me, and she wanted to know how I learnt how to lift, and asked me how long i've been lifting, she almost flipped when I told her, only about a month.
I told her all about NROL4W and how people have all those myths about women getting bulky. She said her husband was even encouranging her to lift, coz he knows it could help her. She has lost 65lbs so far with cardio alone, but was getting bored and plateau, she was about to give up, and her friends were discouraging her from lifting telling her she'd get like a bodybuilder. Until she saw me and realized they were wrong, so she doesnt feel like giving up anymore, and asked me if i could teach her to lift.
I know i'v inspired people since I started working out, but mostly family and friends, people who know me before and during. But to know that other people get inspired by you just by looking at you, it's really an amazing feeling.
I told her i'll bring the book on wednesday and show her the basics, i'll encouraged her to get a HRM as well, to track her progress, and hopefully she will join me in the free weights area 0 -
@red... laughing about the twerking...funny story. i work at a medical office owned by a chinese older doctor, very serious looking, but he's got a quiet "chinese" sense of humor. during christmas party for our patients, he was asking me and another of the girls to dance with the older (silversneakers) ladies, to have some fun. and he said: u can show them the latest dance you told me "harlem shake" and we told him, the newest one was twerking now. and he was asking: whats twerking? just imagine us showing him, and explaining (in chinese) how to twerk to an old chinese doctor . lol. funniest day of our lives.0
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@red- you have awesome motivation and a hilarious personality, I love it!
@May- yay NSV!!! Seriously those are the best
@cat- so glad the progress pictures are keeping you motivated
@sunshine- keep rockin!
Today was my shoulder back work out
Was only able to get in 10 minutes on stair intervals for warm up then did 3 sets of 15 leg lifts and bicycles for core.
NSV- 3 sets of unassisted full pullups! Set of 6, 4, 4! With pushups in between.
First set 40# barbell upright row/bent over reverse butterfly with 10# db
Second set 70# wide seated row/ 40# pulley single arm military press
Third set 25# db rotating underhand grip row/ side db lateral raises 10#
I'm scared to put in all this work and not get results
My body is super stubborn and now that I'm almost 30 & had twins it's even harder. But I'm keepin at it! Thanks for all the motivation ladies, I'll check in with you after my next workout! 0 -
@red- you have awesome motivation and a hilarious personality, I love it!
@May- yay NSV!!! Seriously those are the best
@cat- so glad the progress pictures are keeping you motivated
@sunshine- keep rockin!
Today was my shoulder back work out
Was only able to get in 10 minutes on stair intervals for warm up then did 3 sets of 15 leg lifts and bicycles for core.
NSV- 3 sets of unassisted full pullups! Set of 6, 4, 4! With pushups in between.
First set 40# barbell upright row/bent over reverse butterfly with 10# db
Second set 70# wide seated row/ 40# pulley single arm military press
Third set 25# db rotating underhand grip row/ side db lateral raises 10#
I'm scared to put in all this work and not get results My body is super stubborn and now that I'm almost 30 & had twins it's even harder. But I'm keepin at it! Thanks for all the motivation ladies, I'll check in with you after my next workout!
that's f**king AWESOME. so great - i can't even imagine pull ups at this point.0 -
@red- you have awesome motivation and a hilarious personality, I love it!
@May- yay NSV!!! Seriously those are the best
@cat- so glad the progress pictures are keeping you motivated
@sunshine- keep rockin!
Today was my shoulder back work out
Was only able to get in 10 minutes on stair intervals for warm up then did 3 sets of 15 leg lifts and bicycles for core.
NSV- 3 sets of unassisted full pullups! Set of 6, 4, 4! With pushups in between.
First set 40# barbell upright row/bent over reverse butterfly with 10# db
Second set 70# wide seated row/ 40# pulley single arm military press
Third set 25# db rotating underhand grip row/ side db lateral raises 10#
I'm scared to put in all this work and not get results My body is super stubborn and now that I'm almost 30 & had twins it's even harder. But I'm keepin at it! Thanks for all the motivation ladies, I'll check in with you after my next workout!
That's awesome!! Cannot even imagine a pull up at this point! You go girl!!! Yes, I hear ya, with age it gets slower.. But not imposible!! You are getting stronger - results on the scale and more NSVs will follow !!0
