New Rules of Lifting for Women group?
Replies
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hi all...looks like this group is still active. Ive had NROLFW for a while now and have even played around with it a little but want to start it again. So I did workout A Stage 1 last night. Now, to clarify...I am suppost to do the 5 exercises in workout A and then thats all. Then on my next lifting day...5 exercises in Workout B....and so on??? Correct?
I was looking ahead to Stage 2 and it says to do each workout 4 times and that Stage 2 only lasts.. you know what...if someone could explain the breakdown of the workout schedule in Stage 1 and so on that would be greatly appreciated.
I need to go back and read all your pages of posts, but will have to do it later.
thank you so much....0 -
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hi all...looks like this group is still active. Ive had NROLFW for a while now and have even played around with it a little but want to start it again. So I did workout A Stage 1 last night. Now, to clarify...I am suppost to do the 5 exercises in workout A and then thats all. Then on my next lifting day...5 exercises in Workout B....and so on??? Correct?
I was looking ahead to Stage 2 and it says to do each workout 4 times and that Stage 2 only lasts.. you know what...if someone could explain the breakdown of the workout schedule in Stage 1 and so on that would be greatly appreciated.
I need to go back and read all your pages of posts, but will have to do it later.
thank you so much....
Hi there!! and welcome!!
What you said sounds correct if I followed everything. Stage 1 consists of two different workouts (Workout A and Workout
. You do only one workout on a given day. The idea is to chose three days of the week (with at least a day off between each) to do the workouts. So what I do is Tuesday, Thursday and Saturday. Tuesday started with Workout A. Then Thursday was Workout B. Then Saturday was Workout A again. The following Tuesday was Workout B. And so on until you have done each excercise 8 times (for stage 1).
Some of the excercises are to be alternated. For example, in Stage 1 Workout A, your first excercise (Excercise A) is the squat. You do this excercise by itself for however many sets/reps the day calls for. Then you move on to Excercise B. Excercise B consists of two different excercises (Excercise B1 and Excercise B2) - pushups and seated rows. For this one you alternate them. First you do pushups. Rest for 60 seconds. Then do Seated Rows. Rest for 60 seconds. Then do pushups, etc. until you have completed all of the sets/reps for the day. Then you move on to Excercise C.
Some of us have created some excercise logs and stuff that you may find helpful. I can send you what I have created so far if you'd like. Just send me a PM with your email address and I'll send them off to you. You will have to put your email address in code because it won't send with the symbols. So for example, "name [at] hotmail [dot] com"
Hope that helps!0 -
TonyaGonya~ yea, thanks!! sounds like I am on the right track then. Just 5 exercises doesnt seem to be enough, but I will do it the way it is suppose to be done.
oh and the exercise logs would be greatly appreciated. Thank you...I will PM you right now.0 -
TonyaGonya~ yea, thanks!! sounds like I am on the right track then. Just 5 exercises doesnt seem to be enough, but I will do it the way it is suppose to be done.
oh and the exercise logs would be greatly appreciated. Thank you...I will PM you right now.
If you sent something, I didn't get it yet. Make sure you don't use the symbols in your email address or it won't send.0 -
Monday's workout was killer.. I increased the weight on everything, and I also added two more sets of pushups and two sets of curling 20-lb dumbbells at the end. Needless to say my entire upper body is feeling it still!
I think today I am going to add more ab stuff to the end of it. After my PT test is over, I won't be doing any additional add-ons.. I just want to make sure I'm prepared to max out pushups and situps.
I get an MRI today for my back, finally. After almost three years of back pain, I might actually find out why soon! Yippee!0 -
Monday's workout was killer.. I increased the weight on everything, and I also added two more sets of pushups and two sets of curling 20-lb dumbbells at the end. Needless to say my entire upper body is feeling it still!
I think today I am going to add more ab stuff to the end of it. After my PT test is over, I won't be doing any additional add-ons.. I just want to make sure I'm prepared to max out pushups and situps.
I get an MRI today for my back, finally. After almost three years of back pain, I might actually find out why soon! Yippee!
I hope everything goes well with your MRI today!!!!
By the way, congrats on hitting the 140s!!!0 -
I use the werkit NROLFW logs. If you google it, it should come up easily (I can't seem to find the link right now). I have a clipboard and very often my decrepit NROLFW book that I cart around with me around the gym for the first (sometimes second) workout of a new routine. The logs I've found online all require a password (a passage from the actual book to prove that you have a copy in your hand) but I think they make the workouts less confusing for sure!
I can deadlift the real-deal bar now! Huzzah! I am so chuffed.0 -
UGH. I am supposed to do 1A5 today, FINALLY getting into 10-rep sets, but last night I rolled my ankle. Just got back from the doc. She gave me an aircast to wear for a week and an ankle brace to wear for a few weeks after that. She said to stay off it for a week, keep it elevated, take motrin, and ice it as much as possible. Soo.. now I can't do any HIIT for at least a week, and I can't do any strength training exercises that involve using my foot for stability, i.e. squats, deadlifts, lunges, step-ups, etc.
So today I guess I am going to do as many upper body exercises I can come up with that don't involve my foot. Bench press, shoulder press, curls, skullcrushers, back rows.. maybe one-legged pushups? Sigh. This throws a wrench in my plans.
I'm so mad! Guess I will start 1A5 next Friday instead.
Edit: Ugh, this means I also have to lower my calorie intake! Dammit! :grumble:0 -
Oh prashley, I know how bad that sucks being out!! Ankles can be buggers though, so make sure it's feeling good before you do any running or things like that!! Hang in there....0
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Good news! My ankle is feeling lots better, enough to support doing squats anyway, so I think I am going to resume my strength training routine tomorrow with 1A5, with my ankle brace that the doc gave me. I am still going to hold off on running until next week (boo
), but I am happy to get back into at least part of my training plan! Yay. 0 -
That's awesome!! But be careful - stop if you feel anything out of the ordinary! My shoulders are hanging in there okay too. I hope they are all better before I start phase 2. I'll take another week off when I complete phase 1 (two weeks!!) if I have to. Can't wait to move on!0
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Hey everyone! Ashley and Tonya, I hope you both get back 100% soon. I know it must be hard trying to scale it down and not go full out.
I'm heading out to the gym to complete 1A8. Whoo Hoo!! After today, just one more workout B, then the two special workouts and I am done with Stage 1!! I am so ready to move on. I am trying to decide if I am going to take a week off in between stages like the book recommends. We'll see. :-)0 -
How exciting, Mocha!!!! I've been holding off even looking at phase 2 workouts so I don't get too excited. I'm only taking a week off if my shoulders aren't fully healed yet this time. But I do plan to take a week off after the other stages - they sound much harder (from what I've read here - I haven't looked at the actual excercises yet), and I figure my body will need it - especially since the phases are closer to 3 weeks long (if I remember right).0
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I never take a week off between stages. I thought (and my memory can be a bit selective, I admit) that it was only for the period of time between the last two stages? Like I said, don't ask me where I got that perception!
It seems that I am finally in the groove of the HIIT aspect of the routine.
I have not yet found my groove as far as the body weight matrix goes. I need to suck it up and do the matrix right on the stretching mat part of our gym because it's been hurting my knees when I skulk off to an unpopulated hard-floored corner to sweat and curse.
I think I only have one more workout each 'til the end of stage 3! It's flying by for me!0 -
.....when I skulk off to an unpopulated hard-floored corner to sweat and curse.
I'm sorry, but I'm LMAO at this. I do this too and understand exactly what you mean. I'm still LOL!!!0 -
Eck, my ankle is still feeling better but I'm worried about the step-ups on my left side.. hmm.. perhaps I will do light weights?
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For the step, just make sure you get something that you can raise up to be a high step. This is the one I want to get (and they sell additional risers seperately):
http://www.amazon.com/The-Step-F1180-High-Step-Club/dp/B000BO8AAC/ref=pd_sim_sg_2
I already have a step at home that adjusts from 6 to 14 inches, so I can't justify the expense right now, but it's on my wish list!0 -
Hi Lifters - I just bought the book last night. I am reading up now and I need to get my equipment. I will be doing the work out at home for now. I will definitely check back in. I am trying to get a hold on the workouts now.
I am headed on vacation next week. I will officially start the program on June 6th. But I may have some questions before then.
I did Body for Life some years ago. I can't wait to get started on this!! I love what he has to say about eating. I feel like I have been eating far too little in my effort to lose weight. I know I can not continue this way. My body has already started to tell that this is not working. I am definitely ready to readjust me eating plan in my journey to be stronger!!0 -
Hi Bizco! I thought I posted a response but I guess not! A swiss ball is not typically weighted. (Swiss balls = exercise/yoga balls = if you are a hippie kumbaya mom like me you might have rocked on one during labor) I don't think they are super expensive and I'm not sure at all if price makes a difference (not like a heart rate monitor where from what I've heard you get what you pay for). The weighted balls I know about are medicine balls which are basketball sized-ish and weigh from 5-20 lbs. It looks like Tonya already gave some good advice re: steps.
Hi Sparkle! It's good to meet somebody whose stats and goals are similar to mine!0 -
After reading most of New Rules of Lifting for Abs, I chose to sub out some of the core exercises a bit. I'm doing prone jackknifes still, but doing them flat rather than lifting my butt up as I roll on the ball. It certainly worked my abs, as they are sore from my workout on Sunday! Instead of ball crunches, I'm doing planks. If I get good at them (I'm not yet!) I will go with a harder variation from the book. New Rules for Abs seems to be very interesting and based on some newer ideas. The main goal isn't to work your abs to make them bigger, but rather to make them better at core stabilization.
I'll see how I'm doing with lunges tonight. I keep messing them up for various reasons. It's funny because I did a lot of body weight lunges in EA Sports Active 2 on the PS3. I think the spin classes and biking I've been doing, in addition to the other lower body exercises is making my legs feel shaky in lunges. My knee is definitely not liking it. Maybe a stretchy brace would help a little.0 -
hey everyone, im starting my nrolfw today, ive had the book a while to read it, i was pretty confused on how to start til i read this message board, thanks everyone. nice to see alot others doing the program is encouraging.Im excited to begin this life journey to eating healthy and proper excercise.
Created by MyFitnessPal.com - Nutrition Facts For Foods0 -
So, in Stage 1 how long is it typically taking you ladies to complete the routine? I am between 26-28 mins or so. Are you wearing HRM while lifting?0
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So, in Stage 1 how long is it typically taking you ladies to complete the routine? I am between 26-28 mins or so. Are you wearing HRM while lifting?
Welcome to all the new people!!!!! Glad to have you!!
I have 3 workouts left in Stage 1. At the beginning, it was taking me about 25-30 mins to complete. Once I got into the sets of 3, it went to about 35 mins. I do not own a HRM yet, but I do want/need one.0 -
I just now got into the three sets of 10 on stage one, and my workout on Monday took me about 35 minutes including a 3-5 min warmup and a 5-10 min cool down. When I started out, it was around 20 minutes.0
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thanks Ladies!!! I am starting 12 reps stage 1 today...I missed a workout this week so I need to get in today. Its a must!!! Then back on schedule starting tomorrow.0
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I'm on the last workout of Stage 3 today. Oh yeah!
I'm hoping that the holiday hours/weekend will mean less bodies to dodge in the gym. :happy:0 -
I'm on the last workout of Stage 3 today. Oh yeah!
I'm hoping that the holiday hours/weekend will mean less bodies to dodge in the gym. :happy:
I worked out Friday (I had it off too) and went to the regular gym on base (instead of the one at work I normally use). Even though I got to use the lat pulldown machine instead of doing the alternative exercise, there was still waaaay more meatheads. It was awkward being stared at, like, "what is this chick doing with the 20-lb dumbbells?"0 -
Hi Gang!
Great WO last night - the first in Phase 1 where you do 3 sets. Those prone jackknifes are getting better - I did not fall off the ball last night like I did the first time I did 'em!
Anyone else shake for 20 minutes after finishing a WO and like it?? I think I must be a freak!
Lift heavy, ladies!0
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