New Rules of Lifting for Women group?

tolygal

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.

Sounds like you had a great workout!!! I have to remember to try the pullovers (don't know what that is yet - I assume it's in the book) for lat pulldowns at home. I haven't had a home day with them yet, so I wasn't sure what I was going to do. For the lunges, I'm pretty sure it's 15 on each leg - that's what I'm doing. I don't think it's alternating though - I do all one leg and then the other. I should check to make sure I'm doing it right LOL! I usually do an interval session after my workouts cuz I feel like I need the extra too.

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!

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!

I replied to your "wall post" about the sore back too - but my back is okay when I'm moving, so I'm going to continue. Although... I'm going to lower the weights just in case I'm not ready for them yet. I'll give myself another week at a lower weight and then try again. I definetly don't want a serious injury - that would be the works thing ever - to really have to stop - I'd cry!!

mocha76

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.

You are doing really good. I am just up to 10lb on the shoulder press. But, it is time to up it. I will do 12 next time.

Yes, you did the lunges correctly. Alternating, but doing 15 on each leg.

When I did the first workout of 3 sets of 10 on Saturday, the workout was about 35 mins. I did enjoy working out a little longer!! I wanna go today so bad, but I have a feeling that I need to wait. It is workout B day too, so that means deadlifts.

tolygal

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:

I can't wait for reverse lunges!!

tolygal

Yup - it's alternating legs for the lunge. I'm doing it wrong..... Shoot!

Well, now I'll do it right LOL!!

mocha76

Thanks to Tonya's motivation, I'm heading out to the gym for 1B5 (Stage 1 workout B, #5). Ya'll like the short version?!?! I got it from the WW forum for NRLW before I came here. lol!

I'll let you all know how it went when I get back. I'm going to lower my weights a little on the deadlifts and the lat pulldown and see how that feels.

bbl

tolygal

I do like the short version! I think you used it before, and I got it from you - I've used it once or twice too :-) Much easier than typing it all out!

mocha76

I am so glad that I went to the gym today!!! It was a really good workout and I made sure to pay attention to my form and lowered the weights on my deadlifts by 5 lbs. I also did a warm up set on my deadlifts, which I had not done before. My back felt pretty good! Yea! Then I did 15 mins of intervals on the treadmill after lifting. It is nothing like a good workout! Let's hope my back feels this good in the morning. :-)

seventysix06

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

Let me know how that second workout goes. I have it tomorrow morning. Gotta make sure i'm there bright and early so no one sees me make a fool of myself . I did that with the first workout of phase 2--that dumbell one point row? My balance is waaayy off. There's a point in the book where he says some folks worry too much about "perfect form." Uh, yeah. I'm taking that to heart

oddyogi

My back is a little sore today! Luckily, I think it's the "you did good" and not the "you injured something" sore.

Today is my easy jog day, and I'm relieved, although I can't wait to be pumping more iron tomorrow.

I work with a bunch of men (obviously--in the military), and I get many curious glances when I work out. Luckily, my husband is in there 80% of the time so he can always help me if I need a spotter or someone to correct my form! Benefits of working with your hubby.

oddyogi

P.S. I officially started zigzagging my calories. I'll let everyone know how successful I am! :happy:

dailyorange

seventysix06 - I know what you mean about getting to the gym when nobody is around. I did the second workout at night, which was a little less busy. Overall it went well, you can read my previous post. I was confused about the lateral flexion, but other than that It went well.

Today I'm suppose to do Workout A, Phase 2, but I'm feeling sick-ish. I'm going to take a rest day today and return to the gym tomorrow for the weights. Happy Cinco de Mayo everyone

oddyogi

Today I'm suppose to do Workout A, Phase 2, but I'm feeling sick-ish. I'm going to take a rest day today and return to the gym tomorrow for the weights. Happy Cinco de Mayo everyone

Sorry you're feeling sick! I hope you get to feeling better soon. :flowerforyou: I'm sure your body appreciates the time off though.

seventysix06

seventysix06 - I know what you mean about getting to the gym when nobody is around. I did the second workout at night, which was a little less busy. Overall it went well, you can read my previous post. I was confused about the lateral flexion, but other than that It went well.

Today I'm suppose to do Workout A, Phase 2, but I'm feeling sick-ish. I'm going to take a rest day today and return to the gym tomorrow for the weights. Happy Cinco de Mayo everyone

I know what you mean about the lateral flexion! Hmm...I kind of wish the exercises described the body parts that are targeted. Sometimes it's obvious. The lateral flexion is one where it isn't so much. Is it a stretch? Oh well. Sore today!

Hope you feel better.

oddyogi

seventysix06 - I know what you mean about getting to the gym when nobody is around. I did the second workout at night, which was a little less busy. Overall it went well, you can read my previous post. I was confused about the lateral flexion, but other than that It went well.

Today I'm suppose to do Workout A, Phase 2, but I'm feeling sick-ish. I'm going to take a rest day today and return to the gym tomorrow for the weights. Happy Cinco de Mayo everyone

I know what you mean about the lateral flexion! Hmm...I kind of wish the exercises described the body parts that are targeted. Sometimes it's obvious. The lateral flexion is one where it isn't so much. Is it a stretch? Oh well. Sore today!

Hope you feel better.

My husband said he does those at physical therapy for his sciatica.. so I think maybe it's supposed to strengthen the muscles around your hips and glutes? I haven't reached phase 2 yet so I haven't performed this exercise. I hope that helps, though.

I am on 1A2 today.. I am going to drink some green tea before I work out. Heard it really improves performance!

Hope everyone has a fantastic weekend!

oddyogi

Hey girls,

I feel like I'm spamming because I post to this so often, but I did 1A2 today and definitely saw improvement! Went up 10 lbs to 55 on squats, did 17 pushups for both sets, and did the same weight of everything else easily (it would have been too much to go up due to the available increments!). The green tea and jack3d (I tried this today also--my husband uses it before working out) might have increased my performance, but I'm not sure if it was a huge difference. I don't have awesome body/muscle awareness though. I do, however, feel great! Except for...

I've been having horrible pain in my right delt/trap around my shoulder. I think it's due to the pullovers I did on Wednesday.. I was trying too hard to get 15 reps out using a 20lb barbell, and I let my form slip on the last few reps of both sets. I'm hoping it feels better by Monday--I got a 15 minute chair massage today and the therapist said it was extremely tight and had lots of trigger points. I've been dealing with back pain since the summer of 2008, but it's never been concentrated on one side before.

The only workout I have planned for the weekend is interval running tomorrow and maybe walking the dogs or yoga on Sunday. I know I will be heating, icing, using the foam roller, and bugging my hubby to massage it over the weekend! I just started this journey and I do NOT want to pause just because I was stubborn and sacrificed quality for quantity. *sigh* Crossing my fingers for solace and loosening of the muscles over the weekend!

kensky

Hey ya'll. I am getting ready to move on to Stage 3 and I'm so ready. (I really disliked the 2nd workout of Stage 2 for some reason.)

I had a bad workout and figured out some obvious things: 1) eat at least a little something before lifting even if it is at 5 in the morning. 2) a warm up set with lighter weight helps me lift what I should be lifting!

NSV: I can do real-deal pushups now. Did I post that here already? I have been excited about the development, I admit. :drinker:

ColoradoRobin

I'm heading to the gym to give this a shot as soon as I print a log page. Wish me luck!

kdiamond

Hey ya'll. I am getting ready to move on to Stage 3 and I'm so ready. (I really disliked the 2nd workout of Stage 2 for some reason.)

I had a bad workout and figured out some obvious things: 1) eat at least a little something before lifting even if it is at 5 in the morning. 2) a warm up set with lighter weight helps me lift what I should be lifting!

NSV: I can do real-deal pushups now. Did I post that here already? I have been excited about the development, I admit. :drinker:

You'll like 3 - I also disliked 2. The only thing I am skipping on stage 3 is the overhead squat with dumbbells - it just doesn't work for me (too awkward and I feel like I am going to hurt myself).. I just use a barbell and do it the normal way. Overhead squats are hard enough with the barbell.

oddyogi

Happy Monday! How was everyone's weekend? Mine was pretty good. Saturday was my husband and I's six month anniversary, so we had an awesome meal of 1-lb ribeyes, garlic and parmesan roasted red potatoes, french bread, and half a pint each of Starbucks Java Chip Frappuccino ice cream. It was all delicious! I ended up eating around 2600-2700 cals that day, but that's alright. It was worth it!

Sunday was my low calorie day for the week, so I didn't see too bad of an increase on the scale this morning. Today I'm doing 1B2, and I am going to pay lots more attention to my form and make sure when it starts decreasing to be done with the set! My back is feeling better, but it's not 100% yet, so I need to be careful.

I have to say.. looking at a lot of people and seeing people post things like, "working out for an hour or more a day to get ready for summer," it makes me happy to know that I'm getting the same (or better) results, working out about 30 mins a day, six times a week, AND not starving myself.

Work smarter, not harder. I hope everyone has a great week!

bizco

I'm currently reading this book and I'm excited to finish it and begin the program! I'll need to buy heavier weights first. I'd like to become part of this group once I have everything I need. I'm sure I'll have a lot of questions. Thanks!

LauriinSB

I just ordered the book from Amazon and should have it this week. I'd love to join once I start

oddyogi

Welcome, ladies. We await your return!

kensky

I start stage 3 on Wednesday. I can't wait!

I also am delighted to report that I think I'm starting to kinda like planks!

tolygal

Welcome to all the new ladies!! I'm relatively new myself. I'm 3 weeks into phase 1 right now and I'm really enjoying having a real plan to work with!!

Except...... my shoulders are killing me. I think I hurt them by pushing myself too hard. DANG IT!!! I'm really upset about this. I'm debating on taking a week off, but I really really don't want to. I would rather lower my weights and take it easy for a week, but I'm not sure which is the "right" thing to do. So anyway, I just put a question out there and I hope someone knows the right thing to do. I need it to go away, but I really need to keep working!! UGH!

I need to start looking ahead to the phase 2 workouts - I'm so excited to move on! Phase 1 is so long, but I guess it's a good thing since I have to nurse my stupid shoulders!!

ColoradoRobin

So I finished 1A1, and to my surprise, I was able to do the prone jackknife without falling off the ball. I did have the ball further towards my knees than suggested, but I will work on getting it right as I go along. I was terrified that I'd fall off and make an idiot out of myself at the gym, but it never happened!

I did go both low and perhaps light on the step ups, but those are new to me, and I also have mild arthritis in my knees. I'm not sure I'm low enough on my squats, but for the same reason, I don't want to push it. I'll work on form there as well. It went by quickly, although some of my rests were too long as I wandered around seeing where all the right equipment was for each exercise. The gym is new, so I'm still learning the layout.

I did a bit of slow lap swimming after the lifting and felt pretty good. I think I may do a spin class tomorrow (it would be my first one ever) if I don't have a lot of muscle soreness.

tolygal

rmonogue, That's awesome!!! And I think it's fine that you work your way into things - especially when the excercise is brand new to you! Just try to increase what you're doing slowly each time and you'll do great! I think it's important to get stronger using safe form, which sounds like just what you are doing. I can't wait to hear how you feel today :-)



I've decided to take a week off from lifting. I'm VERY upset about this whole thing. But I do need it to get better so I can really move on, and I certainly don't want it to get worse. But - I'm kind of nervous now about moving forward. I don't want it to happen again. Will I be scared to push myself again? UGH!!

oddyogi

rmonogue, That's awesome!!! And I think it's fine that you work your way into things - especially when the excercise is brand new to you! Just try to increase what you're doing slowly each time and you'll do great! I think it's important to get stronger using safe form, which sounds like just what you are doing. I can't wait to hear how you feel today :-)



I've decided to take a week off from lifting. I'm VERY upset about this whole thing. But I do need it to get better so I can really move on, and I certainly don't want it to get worse. But - I'm kind of nervous now about moving forward. I don't want it to happen again. Will I be scared to push myself again? UGH!!

I agree with Tonya.. I think the reason Phase 1 is so long is to let you ease gently into the lifting scene. Just go at your own pace and you'll do fine.

Tonya, I think taking a week off will do you good.. make sure and ice your shoulders every day and take some anti-inflammatories! If you have someone to massage them, apply heat first to loosen up the muscles.

I injured my back last Wednesday, with the pullovers I think, so I was careful on my Friday workout and took it super easy over the weekend with lots of motrin and ice and pleaded massages from the hubby. I took it easy yesterday with the pullovers, and it was still challenging when I cut my weight in half, and my back still feels great today. I'm sure you'll heal in no time!

mocha76

Hi everyone!! Welcome to all the new ladies! I'm sure you will enjoy NRLW as much as we all do!

Tonya, so sorry to hear about your shoulder. I hope you heal quickly! Just take it easy and listen to your body!

Kensky, you go girl on the planks!!!!

Ashley, Happy six month anniversary!!!!

I am ready to move on to stage 2. I am starting to get bored with repeating the same exercises over and over. I am going to the gym tonight to do 1B6. Four more workouts in Stage 1 after that and I am moving on!! Oh yeah!

ColoradoRobin

NSV: I can do real-deal pushups now. Did I post that here already? I have been excited about the development, I admit. :drinker:

That's awesome! I'm still working on the 60 degree ones, which I can feel way more than the ones from the knees I've done in the past.

I hope your shoulder recovers quickly Tonya. I hurt my knees trying C25k for 4 days (not in a row) and they took maybe a week or so to recover. That's when I got an x-ray and found out that I have the early signs of arthritis. Not that I hadn't guessed that before.

As for this morning, I'm a bit sore in a variety of places, but it's not that bad. I can tell I worked those muscles so I think the weights I was using were about right. It's kind of cool how I can feel it in places like my biceps and triceps without any isolation exercises. My butt and hamstrings are definitely letting me know they are there!

In case anyone wondered, I changed my user name since I've become more active on the forums.