New Rules of Lifting for Women group?

oddyogi

My daily calorie goal is 1330. I didn't increase my daily goal like the book said. I want to continue losing weight and I feel with this program, I will lose fat and not muscle. I have lost 5 lbs since starting NRLW. And I can see the difference in my body. I absolutely love it. I have a spreadsheet as well. But i would love to see your format, it sounds a lot better than mine. :-)

Hmm.. I will change mine back down to 1480 and see how it goes there for a few weeks. If I feel tired or bogged down, I'll increase it. Do you net at 1330?

Also, I sent you a friend request!

mocha76

My daily calorie goal is 1330. I didn't increase my daily goal like the book said. I want to continue losing weight and I feel with this program, I will lose fat and not muscle. I have lost 5 lbs since starting NRLW. And I can see the difference in my body. I absolutely love it. I have a spreadsheet as well. But i would love to see your format, it sounds a lot better than mine. :-)

Hmm.. I will change mine back down to 1480 and see how it goes there for a few weeks. If I feel tired or bogged down, I'll increase it. Do you net at 1330?

Also, I sent you a friend request!

Yes, I net 1330 on days that I do not workout. It goes up on the days that I workout. And I almost always eat back all of my exercise calories.

tolygal

To answer your pushup question, I think it's laid out for someone who has to start out doing pushups on a bench or on their knees. He assumes you'll do 15 pushups off the wall, then 12 pushups off a bench, 10 pushups on your knees, and 8 proper form pushups. I can already do 15 regular pushups, so I'll probably increase it each time, or maybe put some weight on my back. You could try that?

As for the barbell hurting your shoulders, they make attachments that mold to your shoulders and improve comfort. I'm not sure where you can get one. Maybe try Academy or a similar store? That's the only solution I have!

OOHHHHHHHH - that makes sense!! Maybe I'll change it to go the other way then. For the barbell, a guy I work with suggested wrapping a towel around it - so I'm going to try that first. I'll feel a little silly if I carry some thing in for it, but will do it if I have to. It really hurts!! Thanks!!!

tolygal

I made myself a spreadsheet too (in Word) - but I'd LOVE to see both of yours too!!! I'll send you mine too if you want to see it. I'll message both of you with my email address since I don't think we can do attachments here. I'm happy with mine, but maybe I'll see something else I want to add to mine!! Mine is for all of Stage 1 - I haven't gone further than that yet.

I thought phase 1 looked pretty easy too and was worried about the six weeks too. But I can feel it!! During my workouts, it doesn't seem that bad, but later in the day and the next day I'm feeling it. Some things are harder than others because they are things I didn't do before at all (deadlifts, seated rows, lat pull-downs, pushups), but the other things weren't so new - so I just added lots of weight and increased the hight of the step. And I do intervals afterward which probably helps maybe too. So I'm planning for the whole six weeks too cuz I'm afraid to mess with the system LOL!!

For the calorie goal - I took what he suggested and subtracted about 300 from it (and rounded it). I think I remember him saying that was okay to do if you were trying to lose fat. So - I'm doing 1500 on non-lifting days and 1800 on lifting days (since he said to eat 300 extra those days). I'm only a week and a half into it, so I don't know how well it will work yet - but I was eating 1500 before, so the only thing that changed was adding the 300 calories on the days I lift (didn't eat any excercise calories before). I'm a little nervous about eating the extra 300, but I'm trusting the book! Of course, the last couple days, I went over cuz I was bad, but aside from that.... Oh and I set my goals for 40-30-30 and try to hit or exceed the protein every day.

oddyogi

Awesome.. I'm making custom workout logs for each stage as well, since the one available for print on thenewrulesoflifting.com doesn't fit all of the exercises in later stages. Let me know if you're interested in any of those as well!

Does anyone have any ideas for an alternative for the lat pulldown? That's the ONE thing my gym at work is missing--besides a swiss ball, but I can bring mine from home--and I know it's featured prominently throughout the program. I was thinking maybe just negative pull-ups, but I'm not sure. I know I won't be able to last long.

stephanielynn76

Question about dead lifts. I started doing them again a few weeks ago. I didn't start with very much weight because it has been a long long time since I've done them. What's a good weight/rep goal for these? Those of you doing dead lifts... how much weight and how many reps???

Also... I have a very strong upper body and very weak legs. I am limited to how much I can lift due to the fact that my bladder is basically falling out at this point. I need a bladder lift and my OBGYN has told me NOT to squat really heavy weight or do exercises that require a lot of bearing down. I have awful stress incontinence too. I still do squats, lunges, and presses and such (mostly because I'm hard headed) but I have been doing lighter weights and less reps. I wish I could lift heavier but I just can't at this point

kensky

As far as goals, Stephanie, I'd just do what you could do and I started not being able to deadlift the oly bar so 30 at the beginning of stage 1. I'm now in the middle of stage 2 and competently (I almost typed easily) dl'ing the bar so...45 lbs. I follow the reps the book gives (10).

I am looking further in the book to the other routines and it seems like it gets sooo complicated with the alternating sets and lowered/higher reps for certain sets/lifts. I know it will be fine after the dreaded first set of a new level but I really need to map out my training journal meticulously before I get to 5, 6 and 7! (I have a while.)

Kimbie500

Hi Kimbie!! The prone jackknife's will get easier as you go. I actually enjoy doing them now!! I feel like a bad@$$!!

Thanks, Mocha!! The sets tonight were a little better form-wise but still super hard. We'll see how sore my abs are tomorrow...

kensky

NRoLfW victory! 2 victories actually! I did 2 sets of 10 "boy-style" push-ups for the first time starting the program (or ummm ever!) I also have fairly quickly improved my plank time to the 60 second mark! Not too bad for the second plank workout of the level! Planks were so sneaky. I thought at first "This is way too easy for me" and then once I was just past that 20 second mark I was shaking and muttering. I still shook and muttered this past round but I stayed plank-like for the whole minute! Whoo whoo!

Kimbie500

NRoLfW victory! 2 victories actually! I did 2 sets of 10 "boy-style" push-ups for the first time starting the program (or ummm ever!) I also have fairly quickly improved my plank time to the 60 second mark! Not too bad for the second plank workout of the level! Planks were so sneaky. I thought at first "This is way too easy for me" and then once I was just past that 20 second mark I was shaking and muttering. I still shook and muttered this past round but I stayed plank-like for the whole minute! Whoo whoo!

Way to go!!!

mocha76

NRoLfW victory! 2 victories actually! I did 2 sets of 10 "boy-style" push-ups for the first time starting the program (or ummm ever!) I also have fairly quickly improved my plank time to the 60 second mark! Not too bad for the second plank workout of the level! Planks were so sneaky. I thought at first "This is way too easy for me" and then once I was just past that 20 second mark I was shaking and muttering. I still shook and muttered this past round but I stayed plank-like for the whole minute! Whoo whoo!

Congrats on the victories!!! I can not wait to be able to do real push ups!!!

oddyogi

Awesome on all the progress, guys!

I start today. I can't wait! I have to go home on lunch and get my swiss ball to bring to the gym. I'm still not sure what to do instead of lat pulldowns. Anyone have any suggestions? I was just going to make my husband help me do negative pullups..

mocha76

Awesome on all the progress, guys!

I start today. I can't wait! I have to go home on lunch and get my swiss ball to bring to the gym. I'm still not sure what to do instead of lat pulldowns. Anyone have any suggestions? I was just going to make my husband help me do negative pullups..

The workout plan is layed out in the back of the book. Start with Stage 1. Enjoy!!

oddyogi

I did my first workout yesterday.. it went extremely well except for I forgot to do the alternating sets in an alternating pattern, haha. Oh well, I'll remember tomorrow. The prone jackknife is a lot harder than I expected! I liked it, though. After the workout I had to get about 20 minutes in on the elliptical--I didn't make a very good choice at lunch yesterday. We were pretty much forced to eat lunch at Chili's and I let the idea of honey chipotle chicken crispers take over my willpower.

Oh well.. today is a new day! I will make good choices the rest of this week to make up for it.

mocha76

I'm glad you had a good workout yesterday!!! I am up to 12 prone jackknifes now. After I get off of the ball, I feel like I have just accomplished something really big. I never thought in a million years that I would be strong enough to do something like that. About the Chili's, I totally understand. But like you said, it is a new day!! Move forward!

I am on the 3 sets of 10 in Stage 1. And I did the first workout on Saturday and let me tell you.......it was a challenging workout. I was sweating like I had just taken Zumba. And then like a crazy woman, I went to Zumba right afterwards. Then went back to Zumba on Sunday. My body is definitely feeling it. I took a rest day yesterday and back to weights today. Whoo Hoo!!! Let's get it done ladies!!

Have a great day everyone!!!

seventysix06

Just did the first workout of phase 2...i'm scared of the B workout though! Someone mentioned logs--i found these great ones that a girl put online. I think you'll find it if you google new rules of lifting for women logs--she requires some passwords that are words off the actual book itself. It's not on the forum, it's something else. Highly recommend them--they're amazing.

Brandie6004

bumpin for laters...

FitJ1210

Bump..My copy is on its way

dailyorange

Hey gals!

seventysix06 - I just started workout 1 of Phase 2 also! I did it on Sunday and boy was I sore yesterday! I'm slightly intimidated by today's workout too, but we can do it! Do have a a link to the log website? I'm interested in checking it out

oddyogi

Hey gals!

seventysix06 - I just started workout 1 of Phase 2 also! I did it on Sunday and boy was I sore yesterday! I'm slightly intimidated by today's workout too, but we can do it! Do have a a link to the log website? I'm interested in checking it out

I made custom workout logs if you're interested. Just message me and I can email them to you! Also open to anyone else who's interested! (I had a very empty day at work last week when I made them :glasses: )

mocha76

Hey gals!

seventysix06 - I just started workout 1 of Phase 2 also! I did it on Sunday and boy was I sore yesterday! I'm slightly intimidated by today's workout too, but we can do it! Do have a a link to the log website? I'm interested in checking it out

I made custom workout logs if you're interested. Just message me and I can email them to you! Also open to anyone else who's interested! (I had a very empty day at work last week when I made them :glasses: )

Hey!! I just sent you a message with my email address. I sent you one last week as well, but not sure if you received it or not. Thanks for sharing!!

oddyogi

Hey!! I just sent you a message with my email address. I sent you one last week as well, but not sure if you received it or not. Thanks for sharing!!

I haven't received either of your messages! So I just sent you one.. haha maybe we can figure this one.

tolygal

I sent one to both of you too - did you get it? I'll go send another one right now. I didn't receive anything from either of you (in case you sent me something to see my log).

And to anyone else who wants to see my log (only phase 1 so far, but I'll have to work on phase 2 soon cuz I'm half way through phase 1 now!!! I cannot wait to move on!) send me a message with your email address.

I haven't even looked ahead to phase 2 - but I can't wait to see what you guys are worried about - yay!! I'm always up for a challenge.

I have a problem though - my body is WAY out of wack. My shoulder has a nasty pain and my lower back is bad also. I'm going to the chiropractor today and I'm also going for a deep tissue massage which I hope will help. My shoulder hurt yesterday, but I still did my workout. Probably a mistake because I could feel the pain during my pushups. My sister things I'm lifting too heavy, but I don't think so - I still don't feel like I'm lifting heavy enough. On Saturday, I used 20 lb dumbells for the dumbtell shoulder press and while the last few were tough - I think they are supposed to be to make progress, right? It didn't hurt though.... And I'm doing 85 lbs for the deadlift (at least at the gym I am). I'm doing 85 for the deadlift (I'm doing more straight leg because I can't figure out how to do it the other way - it feels just like a squat otherwise - I intend to figure it out though and do it his way next time). And my squats are using 85 lbs at the gym (only 45 at home so far cuz that's as all I have - although I did buy 25 lb plats this weekend!!). Anyway - I just don't think I did anything that would cause an injury. I'm really upset about it though - I just don't want to take a break - I want to keep going!

oddyogi

I sent one to both of you too - did you get it? I'll go send another one right now. I didn't receive anything from either of you (in case you sent me something to see my log).

And to anyone else who wants to see my log (only phase 1 so far, but I'll have to work on phase 2 soon cuz I'm half way through phase 1 now!!! I cannot wait to move on!) send me a message with your email address.

I haven't even looked ahead to phase 2 - but I can't wait to see what you guys are worried about - yay!! I'm always up for a challenge.

I have a problem though - my body is WAY out of wack. My shoulder has a nasty pain and my lower back is bad also. I'm going to the chiropractor today and I'm also going for a deep tissue massage which I hope will help. My shoulder hurt yesterday, but I still did my workout. Probably a mistake because I could feel the pain during my pushups. My sister things I'm lifting too heavy, but I don't think so - I still don't feel like I'm lifting heavy enough. On Saturday, I used 20 lb dumbells for the dumbtell shoulder press and while the last few were tough - I think they are supposed to be to make progress, right? It didn't hurt though.... And I'm doing 85 lbs for the deadlift (at least at the gym I am). I'm doing 85 for the deadlift (I'm doing more straight leg because I can't figure out how to do it the other way - it feels just like a squat otherwise - I intend to figure it out though and do it his way next time). And my squats are using 85 lbs at the gym (only 45 at home so far cuz that's as all I have - although I did buy 25 lb plats this weekend!!). Anyway - I just don't think I did anything that would cause an injury. I'm really upset about it though - I just don't want to take a break - I want to keep going!

Weird, I haven't got any messages from anyone. Maybe it blocks messages if you try to send an email address within?

I'll try to send another one and put my email address in code or something!

As for your pain.. maybe lower the weight and concentrate a LOT on form..? I'm not sure. I know deadlifts can cause backpain if not done with precise form. I've done them before and hurt myself. When I do the first Workout B today of Phase 1 I am going to be very careful!

dailyorange

Hm, that's odd! Did you happen to get my message through MFP? I checked my e-mail and didn't receive anything. I might try to dig up an old log I made last year. But I'll send another message your way

Anyhow, I completed Workout B of Phase 2 yesterday and it went well! I'm still working on my form for deadlifts too, hate straining my back. I know what you mean about doing the squat/deadlift move, feels a little awkward still for me. I asked my boyfriend to watch my form and I think I'm getting it down. I also was a little confused about the lateral flexion. Felt a little silly doing it, haha. Overall it was a good workout. I also did my interval workout on the treadmill. My sprints were from 7.5-8.0. I feel like I can go a little faster, but didn't want to overexert myself.

Well that's all for me today, have a great day!

oddyogi

Hm, that's odd! Did you happen to get my message through MFP? I checked my e-mail and didn't receive anything. I might try to dig up an old log I made last year. But I'll send another message your way

Just sent you one.. I haven't received any from you yet. Let me know if you get it! =]

tolygal

I got your PM when you sent your email address in code. I sent you my logs. I'll resend my email address in code - funny!! Good job picking up on that!!

oddyogi

I did Stage 1 Workout B1 today during lunch, followed by an extremely delicious meal of rotisserie chicken, honey wheat pita pocket, red pepper hummus, and strawberries and cottage cheese!

I can tell my entire body is going to feel it tomorrow from the deadlifts. I can also say that I'm not as strong as I thought I was. I could only do 15s on the dumbbell shoulder press (I got 15 reps for each set, but BARELY on the second set), and I did pullovers with a 20 lb barbell as an alternative to the lat pulldowns. I only got 13 and 10 reps for those sets!

As for the lunges, does anyone know if the reps are for EACH LEG, or alternating? Like today, I was supposed to do two sets of 15 reps. Each set I ended up doing 30, or 15 on each leg. If that's the case, it's haaaard.

I'm loving the burning feeling though. And a 20-minute workout is so beastin! I am looking forward to longer workouts, though.. I keep feeling like I should go for a jog or walk afterwards. I'll probably take all the dogs on a walk when I get home anyway.

dailyorange

Sounds like you are off to a great start today! Congrats! And you're meal sounds delish!

For the lunges, I did exactly what you did. So 15 reps per leg. I'm not sure if this is correct, but that's how I did it all through Phase 1 and in Phase 2 there are reverse lunges and the books says do 10 reps per leg.

I'm looking forward to my workout tomorrow, already missing the weights :laugh:

mocha76

I sent one to both of you too - did you get it? I'll go send another one right now. I didn't receive anything from either of you (in case you sent me something to see my log).

And to anyone else who wants to see my log (only phase 1 so far, but I'll have to work on phase 2 soon cuz I'm half way through phase 1 now!!! I cannot wait to move on!) send me a message with your email address.

I haven't even looked ahead to phase 2 - but I can't wait to see what you guys are worried about - yay!! I'm always up for a challenge.

I have a problem though - my body is WAY out of wack. My shoulder has a nasty pain and my lower back is bad also. I'm going to the chiropractor today and I'm also going for a deep tissue massage which I hope will help. My shoulder hurt yesterday, but I still did my workout. Probably a mistake because I could feel the pain during my pushups. My sister things I'm lifting too heavy, but I don't think so - I still don't feel like I'm lifting heavy enough. On Saturday, I used 20 lb dumbells for the dumbtell shoulder press and while the last few were tough - I think they are supposed to be to make progress, right? It didn't hurt though.... And I'm doing 85 lbs for the deadlift (at least at the gym I am). I'm doing 85 for the deadlift (I'm doing more straight leg because I can't figure out how to do it the other way - it feels just like a squat otherwise - I intend to figure it out though and do it his way next time). And my squats are using 85 lbs at the gym (only 45 at home so far cuz that's as all I have - although I did buy 25 lb plats this weekend!!). Anyway - I just don't think I did anything that would cause an injury. I'm really upset about it though - I just don't want to take a break - I want to keep going!

OMG! My lower back has been bothering me for two days! I was suppose to lift yesterday but was hurting. And I want to go today so bad but I am afraid that I will really hurt myself and be forced to take a break. I was actually trying to decide if I was gonna go lift or take Zumba. I feel like such a bum when I don't work out. I haven't worked out since Sunday. Decisions Decisions!

I hope you feel better soon!!!

Oh yeah, I received your message today with your email address. Thanks!