I'm starting stage 1!
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update on progress w stage 1, for posterity. body fat the same. gained 1 lb. gained an inch on chest, lost 1.5 inches on hips and 1/2 inch on arms. legs look less dimply but they are 1/2 inch bigger. fairly positive increases seen in strength, body looks a bit smoother. waist is the same (31" darn it).
thinking about upping the HIIT and jamming the core stuff in stage 2. starting stage 2 sunday.
this plan is the long road for sure!
PS clothes fit the same0 -
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@alasin: glad you're here!! noticed the same thing about form, and needing to perfect it. for me squats are challenging more than DL's, hard to keep a straight back and not lean forward. saw some guys squatting and noticed they look up at something on the wall when lowering down. tried this - helps a lot with keeping my back straight and forces the action on the legs and glutes. totally impressed with your lat pull down numbers - wow! i can't touch 100 yet.
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@ sunshinelivel Totally agree. Squats are more challenging then deadlifts. Same thing here, I was leaning forward. I am using your eye trick and I did 60lbs today. I felt it in my glutes. Much betterI
@alasin1derlan -Are you all the way out on the ball with just your toes on the ball? I always find jackknife challenging. To be on my hands and bring the ball all the way - pulling it in by just by my feet/toes. I started out my hands closer to the ball and moved farther when I felt a bit better. May be planks might be challenging for you then? I am not sure. Someone else might have any ideas
@ mnsmov15 I focused on making sure the ball was all the way to the toes before starting each set. I did 3 sets of 15 and felt it in my stomach. I think I had the ball closer to the ankle before.
Good I took the extra couple days off for lunges because I can do them again (with 40lbs). Yay!
I find I am looking up alot of terms as I am not familiar with everyones moves. Its very interesting. After reading what you guys do I am starting to think my warm up is lacking. On my off days I just try to do something that works cardio like 10 km bike ride.0 -
Hi everyone. I am about halfway through stage one and figured it would be a good idea to join in here to get some encouragement from other people. I had a read through some of the most recent posts and you guys are all amazing!!0
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Welcome DouMc
most of us are either recently finished or are in the middle of stage one - if you read through the thread you'll find a lot of useful info.
Here's my stats from stage 1 A am raps:
Begin - End
Squat 45#/15 rep - 50
Pushup BW incline/15 - 50 (did incline should have gone to floor, got confused)
Row 60#/15 - 30
stepup20#/15 - 30
jackknife 15 - 32
Am raps ain't no joke either, I was worn out after a 2 mile run to follow. Anybody else feel that way? Legs were dearer than dead it was a push for sure.0 -
@DouMc - Welcome! Couple others are just getting started too, some of us are almost done with Stage 1. Please feel free to hang around and participate in all chats
sunshinelively - Thats wonderful stats!! Wonderful on losing inches!! I have gained 2 lbs. Have lost much in my waist and little in my thighs. almost nothing in my arms - but def feel stronger.
I seem to have hurt myself from some running or a new flat shoe I tried on last Fri.
Looks like Plantar Fasciitis from what I can read since my arch on right foot hurts a lot when I run
I thought I would go ahead with Stage 2 instead of the break and did Stage 2 A1 yday!!
OMG!!! I hear what the others have been talking about being in Stg 2. I almost dread B1 now
Lunges with rear foot elevated made my butt hurt. It still hurts today - I think my butt has shifted a little bit higher from all the squats and DLs :P
Push press was harder too. Although I did it with DB. And step ups are back again Glad to say I at least started with 20DB - where I ENDED last stage step ups. 0 -
Thanks guys, I have read through a lot of the threads and there is some great information on there. I just finished workout A7 so I am very close to finishing stage 1. My gym is quite small and I sometimes have to change the order of the exercises because others are using the equipment, for example today I did the step ups and prone jack knifes before doing the seated row and push ups. Will this have any impact on my progress?
Also, the last workouts where you do as many reps as possible using the starting weight, did anyone skip that? I don't really want to do it because I started out with really light weights (because I had no idea how heavy to go) and I think I would be going all day and be bored out of my mind. Is it ok to skip it and go straight onto stage 2?0 -
Thanks guys, I have read through a lot of the threads and there is some great information on there. I just finished workout A7 so I am very close to finishing stage 1. My gym is quite small and I sometimes have to change the order of the exercises because others are using the equipment, for example today I did the step ups and prone jack knifes before doing the seated row and push ups. Will this have any impact on my progress?
Also, the last workouts where you do as many reps as possible using the starting weight, did anyone skip that? I don't really want to do it because I started out with really light weights (because I had no idea how heavy to go) and I think I would be going all day and be bored out of my mind. Is it ok to skip it and go straight onto stage 2?
congrats on being close to finishing! awesome.
not sure what others would say about amraps, but i found it to be worthwhile. on some exercises where i started light, i just used the next weight, say from week 2 or 3 that was more in line with what i could really do at that time.
it actually kicked my *kitten* a bit, having followed both amrap workouts with about 1/2 hour of more intense cardio. i think it kind of challenges your muscles in a different way.
just my 2 cents. :-)0 -
Thanks, I had pretty much decided not to do it but when I read some of the posts on here it seemed like people found it really tough so I became less committed to skipping it! I think now that maybe I will do it but use weights from a later date.0
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Hi everyone!!
@DouMc- I'd say go for it! You might surprise yourself (in a good way) with how strong you've gotten.
@mnsmov and sunshine- I'm so glad you're into stage 2, and you both lost inches which is awesome
Bicep/triceps workout today: Single arm pulley curl 20#/single arm triceps extension 30#, Barbell curl 40#/single arm triceps pushdowns 30#, pulley rope hammer curl 50#/overhead rope extension 40#, single arm db preacher curl 15#/double arm db kickback 15#.
Leg day tomorrow me
Mothers day brunch and BBQ this weekend so I'll be working hard tomorrow!0 -
Hello everyone!
I'm just starting Stage 1, and am excited to see some changes in myself.
I'm 31, and wanting to get fit. I've lost 50lbs with MFP, have taken up running, and now am getting into lifting to help the running, and get stronger in my life.
This week I have done stage 1 w1A and w1B.
I found Workout A was less intense than workout B. It's been 2 days, and my hamstrings are still sore from the lunges in Workout B!
Workout A
Squats: B/w 2sets, 15 reps
Pushups: Off the bar on the wall. Oh my gosh, I suck at pushups. I hope these get better! 2 sets, 15 reps
Seated Row: 1 set 15 @40lbs, 1 set 15 at 50lbs, will up the weight next time
Step Up: 2 sets, 15 reps, 3 step pieces 10lbs in each hand
Prone Jack Knife: 1 set 8 reps, 1 set 10 reps
Workout B
Deadlift: 2 sets 15 reps empty bar (45lbs)
Dumbell Shoulder Press, 2 sets, 15 reps, 5lbs dumbell in each hand (another I need improvement on)
Lat Pull: 2 sets, 15 reps 35 lbs
Lunge: 2 sets, 15 reps, 5lbs each hand. Hamstrings are KILLING 2 days later still!
Swill Ball Crunch: 1 set 15, 1 set 20. May incorporate some weight.
If anyone wants to be my friend and share in this journey, add me. I'll also try to post more here!
Keep up the great work everyone!!0 -
hi everybody, and welcome to all the new ladies...my gym is also small, and sometimes gets full so i do change the order of exercises, i dont think that affects the process or the progress.
im almost half way through stage 2, i love that i got a new student/gym partner, she's super motivated, but wants to start from stage 2 with me, instead of stage 1....
from my side i love stage 2, it's a killer workout, thats all i can say, every time i do it, i burn MORE calories, same amount of time, so it means im really pushing myself.
now im conflicted because i checked ahead and i dont like stage 3, it gets toooooo complicated AND long. So im tempted to 1) repeat stage 1 or do stage 2 double .... or move on to another program, like StrongLifts 4x5.... i like that it adds squats every day, i really do love squats... but i feel like i will get bored with only 3 exercises each time, so i'd have to do a mix of nrol4w+sl5x5...
update, im on my same weight, losing abt 1lbs each week, yay! getting stronger without a doubt... yay! and omg, my calves, beautiful! yay! my arms, i kinda got what seems like muscle, as in "i flex and something moves"!!!!!!!! omg, i need to keep working those arms all in all, i love my progress, i love my new strenght, my belly still similar but everything else changing for better 0 -
hi everybody, and welcome to all the new ladies...my gym is also small, and sometimes gets full so i do change the order of exercises, i dont think that affects the process or the progress.
im almost half way through stage 2, i love that i got a new student/gym partner, she's super motivated, but wants to start from stage 2 with me, instead of stage 1....
from my side i love stage 2, it's a killer workout, thats all i can say, every time i do it, i burn MORE calories, same amount of time, so it means im really pushing myself.
now im conflicted because i checked ahead and i dont like stage 3, it gets toooooo complicated AND long. So im tempted to 1) repeat stage 1 or do stage 2 double .... or move on to another program, like StrongLifts 4x5.... i like that it adds squats every day, i really do love squats... but i feel like i will get bored with only 3 exercises each time, so i'd have to do a mix of nrol4w+sl5x5...
update, im on my same weight, losing abt 1lbs each week, yay! getting stronger without a doubt... yay! and omg, my calves, beautiful! yay! my arms, i kinda got what seems like muscle, as in "i flex and something moves"!!!!!!!! omg, i need to keep working those arms all in all, i love my progress, i love my new strenght, my belly still similar but everything else changing for better
that is awesome that you have seen such great results. I haven't lost any weight since November :mad: But I am only 4lbs off my goal weight so I don't really mind but I really hope I see some reduction in bodyfat % after lifting for a while.
I looked at 5X5 before I picked NROL4W and also thought that it looked a little boring. I like the way that this programme changes it up so often.
I have a quick question about the dumbbell shoulder press. I was fine when I started on a really light weight but last week I went up to 20lbs dumbbells and noticed that when I am bringing the weights down after each rep my right shoulder kind of crunches. I don't know if thats the best way to describe it. it doesn't make any noise but it feels like something is not quite right with it. I went back down to 15lbs and it is still doing it but not to the same extent. Do you think there is something wrong with my form or is it more likely that there was something wrong with my shoulder before I started?0 -
@May- again awesome progress
@DouMc- stay with the lighter weight if u feel something isn't right. It won't be worth going up in weight and you get hurt!
@schweet- welcome!!
Here my workout I did today
10 minute stair intervals level 11.
3 sets of 15: Squats 95#/stiff leg deadlifts 90#, Lunges with rear leg on box 20#/step ups 15#DB, leg press double press 180#/plea DB squat 50#.
Ended with HIIT :30 on 1 minute off for 6 minutes (burpees, jump lunges, moving squats) & side planks with a side lift 3 sets of 15 each side.
Also had a really nice compliment at the gym to keep me motivated the man said he would never guess I had twins (he has a set himself) & that someone who had only one baby would wanna look like me. Awww! Totally needed that boost to avoid temptation this mother's day weekend.
Love to all!0 -
^^^^^ What she said!!
Twinmom - That's a great NSV!!
I did my Stage 2 workout B1 - It was a killer! I did not rest between C-D workouts as they seemed manageable. But deficit deadlifts and bulgarian squats killed me almost!! My legs were jelly afterwards - but I managed 15 mins on the lliptical afterward for my HIIT.
My leg seems better, so I might try running next time.
Have a great weekend everyone!0 -
Hi everybody! Ok there's the good, the bad, and the ugly. The bad: weighed myself on my scale and not the gym scale and I'm actually up a whopping 4 lb! I look thinner though and my clothes fit the same. Went back through the threads here and it seems like stage 1 does that and the book is wrong you have to lower your cals, so I'm changing today to 1450 workout or not.
The ugly: my lame floor pushups. What happened my nose is so Farr away from the floor - going back up to 30% inclines.
Last but not least, the good:
One point row 30#
Push press , got 50# without much difficulty, could go to 60# I think.
Step ups: went with risers slightly past 90 degree (basically 2 cardio steps on top of each other) 30#
Reverse lunge: 30# my legs were wobbly
Plank 1 min 10 sec
Wood chop: 40#
Pushups my nemesis.
The HIIT felt good now I just have to get through a mothers day dinner wish ^me luck!0 -
@maya nooooooooooo you can't leave new rules!!!!!! Stage three may look complicated but it's only three weeks. If you can do six weeks of stage one you can definitely do three weeks of kinda complicated.
Thanks you guys twerking is an art form I take great pride in.
I'm in Indiana with protein powder and an ez curl bar doing tabata in the hotel room cause I know I'm going over my cals. I'm really excited about finishing phase two and starting phase three. Bikinigeddon is in four weeks with six weeks till my first day trip to the beach. I haven't been taking pictures like I should so when I have these moments of self doubt I don't have anything to pull out. I know my thighs are tighter and quarters could be bounced off my calves, my arms look good (I'm getting triceps!) It's just this stomach and lower back of mine. I'm so stuck of being middle squishy you guys.
I did some calculating and if I keep the schedule I have now I'll finish new rules on July 28 which blows my mind cause that isn't far off at all. Hopefully by then I won't be squishy middle anymore. Happy lifting this week ladies0 -
Thanks for the advice guys. I did B7 yesterday and stuck with 15lbs for the shoulder press. my shoulder was still crunching a little but it wasn't sore so I continued on. I went up to 105lbs on the deadlift, 71 on the lat pull down, 20lbs for the lunges and crunches with a dumbbell held over my head. Afterwards I went on the treadmill to walk on an incline (I can't run on the treadmill because I find it incredibly boring), I did about 5 minutes very fasat at a steep incline, then reduced it to recover before going back up but while I was going slowly I got engrossed in the movie that was being shown on the tv in the gym that I forgot to speed up again!! i totally zoned out for about 20 mins!!
I love reading this thread, you guys are all amazing!0 -
"Indiana with Protein Powder" lol could be a good name for a band.
I hear you on 2 counts squishy middle and too many cals today what with that mothers day buffet. Was hoping after today's 2A1 workout that the middle gets less squishy in stage 2. Diet diet diet.
You'll get your bikini bod - I can feel it!@maya nooooooooooo you can't leave new rules!!!!!! Stage three may look complicated but it's only three weeks. If you can do six weeks of stage one you can definitely do three weeks of kinda complicated.
Thanks you guys twerking is an art form I take great pride in.
I'm in Indiana with protein powder and an ez curl bar doing tabata in the hotel room cause I know I'm going over my cals. I'm really excited about finishing phase two and starting phase three. Bikinigeddon is in four weeks with six weeks till my first day trip to the beach. I haven't been taking pictures like I should so when I have these moments of self doubt I don't have anything to pull out. I know my thighs are tighter and quarters could be bounced off my calves, my arms look good (I'm getting triceps!) It's just this stomach and lower back of mine. I'm so stuck of being middle squishy you guys.
I did some calculating and if I keep the schedule I have now I'll finish new rules on July 28 which blows my mind cause that isn't far off at all. Hopefully by then I won't be squishy middle anymore. Happy lifting this week ladies0 -
I am on my last workout of stage 1 today. I have been wishing for the last week that my gym's lat pull down and cable row machines went up by increments of 10, not the 15 they do. 75 is too light but 90 is so hard I can barely bust out 6 reps :P
I also got frustrated last week with the step ups. The dumbells I needed (25s) were too heavy for me to hold in my hands for long,but also uncomfortable to hold on my shoulders. So I switched to an Olympic bar (45 with plates on it) and it was doable but felt a lot harder as I had to stabilize my core while stepping , and it just felt so long a bar to be holding while stepping...0 -
Sunshine: that is an awesome name for a band. Let's learn some instruments and get famous guys!
Pudding: congrats on finishing up stage one! I'm sorry you had so many things frustrate you. I know what it's like to be in limbo with weights but the important thing is you came up with good solutions and finished!
My protein powder and I are headed out of Indiana. I'm ready to be home. I do my last a workout for stage two tonight when I get home as well as another tabata. I'm going to try to do two since I didn't do one last night. Pray for me.
My back fat is slowly exiting stage left so I'm much more optimistic about my ability to actually get this done. I think so often as women we underestimate our abilities and forget that losing weight isn't a crap shoot with a 85% chance of failure. It's science. Really simple science and if you do the work the results will come. I know I've picked a date on the calendar for when those results should be here but I know my body doesn't care about bikinigeddon and the results will come when they come. I'm going to try to let my anxiety go. Here's to hoping that works.0 -
@twinmom, you're an inspiration!!
@maya: ohhh don't leave NROL4W! Maybe at least try the stage 3 first? If it reeeally sucks, then you let us know I'm still going for B6 tomorrow, and kinda afraid that stage 2 is too complicated, but I'll try it out first. What I'm really looking forward is for the chin ups!
@redlipstickly: you got this, girl! Keep doing it, the strength will come, the fat will go! I always get all excited reading about your progress, you have such an energy!
@sunshine: don't worry, eat well, and the push ups will get better! For me they jumped so quickly that I was surprised. Really, from one day to the next, I could just do them. So cool!
@DouMC: second what twimmom said: go easy if you feel something is not right. I hurt myself with step ups too high, but if I had stopped when I started feeling my form degrading... maybe it would have saved some trouble!
@Pudding, I also have that issue with the cable rows and the lat pull downs (I'm still on stage 1) when the jump is too big. I don't have an answer for you, but what I've been doing is, I try to increase and usually get just 5 or 6 reps. Then I go back to previous weight and do as many as I can for the remaining sets. Next time, I try the next weight again. I've been finding that, more often than not, I can at least do more repetitions with the heavier weight
And to all the other ladies who are coming, starting, finishing, welcome!
On my end, I'm super excited as tomorrow my boyfriend will join me in my gym! Great to have someone to help me with my form. I think I'm doing it well, but I guess it doesn't hurt to have someone to point out if the back is losing the arch on the squats, right?
I'm also happy that even if I kinda stopped my calorie counting and I'm slowly re-adding a bit more carbs in my diet, my measurements are still going down (1 less cm in the hips, yay!). I am fitting in ALL OF MY OLD PANTS! I'm so happy! Progress pictures are also looking good (@redlipstickly, take pics! I'm sure you'll be pleasantly surprised!). When I finish stage one (in two weeks, I think), I'll post them here
Finally, I wanted to say that every now and then I log my day at the end of the day just to see more or less how is it going. On Friday I ate something like 2200 calories (when my target is 1700 now), but still the next day the scale was down to my lowest weight again. Crazy scale, I say. I'm trusting it less and less.
Cheers to all! Keep rocking! 0 -
Pushups my nemesis.
sunshine, this is the story of my life too!! I suck at push ups. Still with incline or knee
My shoulder press has improved much so I am happy about it.
@redlipsticklyfe - Girl you are kicking butt!! I'm sure you will have a hot bod by bikini season
@catdevrandom - Enjoy working out with your bf. Good to know you are maintaining well, without the hassles of calorie
counting. Keep up the good work!
I did Stg 2A workout 2 today.
Used the barbell instead of dumbbells for step ups and lunges. Felt much better. These workouts seemed faster, since I did not take 75s break between sets
I did not like the jefit app as it does not show supersets. Just wrote it down on a piece of paper and got it done
FSPP 15lb DB 2*10
Barbell Step ups 50lb -Can def increase next time
Push ups - Switched to knee as I get better ROM with that than inclines.
Rear foot elevated lunges - 50lb barbell - again, can increase next time.
One point row - 15lb
Planks - For the first time, 2*1min was easy - like I was not completely shaking by the end
Woodchops 50lb
inspired by red, I ended with barbell complex after this.
(Barbell Squat, deadlift, benchpress - circuit style *10 ) * 3
Still no change on the scale. I have been the same weight when I started mid March - but I have lost inches. My husband said I look leaner now - all over
Have a great workout everyone!0 -
I have the same problem and I did this very thing this morning.@Pudding, I also have that issue with the cable rows and the lat pull downs (I'm still on stage 1) when the jump is too big. I don't have an answer for you, but what I've been doing is, I try to increase and usually get just 5 or 6 reps. Then I go back to previous weight and do as many as I can for the remaining sets. Next time, I try the next weight again. I've been finding that, more often than not, I can at least do more repetitions with the heavier weight
I did B3 today (really B4 for me). I was really struggling with the B workouts, but when I did it last week I lowered the weights and really focused on my form. I think it really helped because today I was able to increase weights for everything (well, for 8 reps on the first set of the lat pull-down)! I'm pretty sure I can even go up again on everything on Friday, too. Hopefully I'll be able to do 2 full sets at 70 on the lat pull-down, at least.0 -
Also, I let myself not track my food over the weekend. I'm still tracking during the week for now.
I'm also considering backing off the scale. I am a daily weigh-er and I had been tracking it on 3 apps (including MFP). I'm still weighing daily, but not recording. I can tell it's unreliable right now and tied more closely to water retention than anything else.0 -
I did stage 1 workout A last night, but I'm off to the gym for a yoga class, so I'll post later 0
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sunday was my first try out at stronglifts 5x5, and oh boy im feeling it today. i thought it was too easy, was i wrong, obviously my muscles disagree....
i know some of you have been asking me to continue on nrol4w. i went ahead and looked at the stages 3&5 forum and it seems everybody has the same opinion, long useless workouts. i gotta say i really enjoy the diversity, and the foundation is giving me at lifting, i just dont want to waste my time for a whole month while i could be gaining strenght with another program. i really want and need my body recomp.
i will definitely give it a try at workouts A and B anyways, when the time comes, and decide what to do from there on.
on a non workout related story, a bit of humor, friday after an awesome lifting workout, 604cals burnt, i locked myself out of my car at the gym AND. my phone died. lol. had to ask pple at the gym for a charger, it seems im the only non-iphone user left... but eventually found someone, got to call my cousin and he came to the rescue. learning experience...0 -
i've read some of you struggling with push ups... i read in stronglifts that is common since we are literally asking our arms (i know mine are WEAK) to push our body weight.... ouch... he's one of the most annoying pple on earth but he advices to do chest press instead, start with 45lbs (empty bar) and work our way up by 5lbs or 10lbs depending on our own strenght... since it works the exact same muscle group and basically same position but lying down. And once reaching our body weight, im theory you should be able to do push ups.
i didnt give it a second thought since i already can do push ups, nor did i look any further into that theory, but might be worth trying...0 -
Cat: You can fit all your old pants! That's awesome! I love those moments. It's like you can go shopping in your own closet. That's exciting that your Bf is going to the gym with you. Having a work out buddy is always a plus.
Mnsmov: You're losing inches! I'm so excited for you! You're doing so well with the program. How did you like the barbell complex?
Maya: Nooooooooo you've left! Please come home. The kids and I we cry for you every night. Lol just kidding. Enjoy 5x5. As a matter of fact I'm thinking od doing 5x5 when I finish nr so I'm definitely interested in what you think of it and the progress you have.
No lifting yesterday. I was just way too tired so I'll lift tonight and throw on a couple extra tabatas to make up for the teensy bit of weight I gained. I'll actually end up doing tabatas every day this week hopefully. I love how **** they are and I always feel like a super hero when I finish them. Plus I feel life they really do help me get this weight off. I just booked a bodpod appointment for the end of stage 4. As if bikinigeddon wasn't enough reason to get my body right. Happy lifting ladies!0 -
Pudding1980: My gym has removable weights that can be added to the stack of weights on the cable machines so that you can go up in smaller increments. Does your gym have anything like that?
Maya I am also curious to see how you get on with stronglifts. I am loving this programme so far but I mainly love squats and deadlifts and from my quick browse of the later stages I don't know if I am going to be able to keep doing as many of them.
I just did A8. I couldn't get at the cable machine to do the seated row so I did barbell rows instead with just the bar. Not sure if I did them correctly but they were hard so I don't think I was completely off!0 -
Morning!! The twins have been sick so sorry I've been MIA for a few days! Everyone is doing great, NSV' s, inches lost, strength gains- it all rocks!
Had my shoulder/back workout Tuesday. 10 minute elliptical warm up.
First set pulley underhand grip row 80#/barbell military press 30#.
Second set seated wide grip pulldowns 80#/shoulder T raise 5#DB
Third set seated chest fly 60#/TRX Y fly
Ended with unassisted pullups, full extension, set of 4-3-2.5 with pushups in between with our toes on a medicine ball (holy core work!)
I'm still frustrated as the scale isn't moving and I'm not losing inches. Sure, getting stronger is great, but I wanna SEE something!
My cortisol levels are super high and I need to see an endocrinologist. I know I'm stressed and don't get the best sleep, but I thought my depression and anxiety medication would help lower the cortisol because I have less stressful episodes???
Hoping to get answers, until then I'll keep working hard!
Keep it up everyone 0
