New Rules of Lifting (for Women) Group - Part 2

lauratws

Bumping for me to read through later - looks like a very interesting thread.

yanicka

I finally managed to overcome my fear of the free weights area. The fear was that bad I didn't go to the gym for two weeks! Talk about illogical!

I didn't start the program as I'd forgotten to take the workout sheets with me, but I did get the person there to help me with the free weights area so I did squats and dead lifts. I'll start the program proper on Monday morning.

Question, why are prone jack knifes in level 1? They look INSANELY hard. I just tried it at home with my exercise ball and almost died during one. Why are they adding something so difficult to the very first exercise?

Good for you for getting to the free weights! Yes, the jackknifes are hard but probably easier than the stuff they are having us do in later stages, at least that's how I see it. It's good for getting your balance and strengthening the core which I am sure will be useful later on.

I sure hope my balance will improved cause I had to climb back on that ball like 4 times!!!!

Niveous

I sure hope my balance will improved cause I had to climb back on that ball like 4 times!!!!

That's what I have to do too. :P And really, that's all you have to do is keep at it! I'm in Stage 1 as well by the way, but I'm already noticing some nice improvement in my ability to do the jackknifes from week to week.

Kath712

I was soooo happy to see this thread!! Just what I needed to keep motivated. Here's a little about me: I did Stage 1 during July and August, two workouts a week. I've been jogging for the last few months, and I developed hip and knee pain. I'm currently going to PT for my IT band. The PT recommended I avoid jogging for awhile and squats are not a good idea either. :frown:

So I'm gearing up for Stage 2, created my workout log, need to re-read the descriptions of each move. Instead of jogging, I've been riding a stationary bike. I really miss my runs and am hoping the PT will do the trick, so I can get back out there.

RE: the Prone Jack Knife. I was such a dork the first time I tried it. :laugh: The trainer at the gym must have felt sorry for me. She came over me and gave me some tips for getting on the ball. Once I got the hang of it, I actually really liked doing them. Let me know if you'd like to hear the tip she showed me.

Oh, and I totally agree with the ladies who said they don't care about the scale. I'm not trying to lose weight anymore. I would much rather be strong and lean than 140 pounds. Does anyone know how to remove their ticker from your signature? I don't have a scale at home anymore, which is just fine with me. I want to get rid of my ticker, since I'm not aiming for 140 anymore.

Thanks for keeping this thread alive!

idauria

For the jackknifes I lay on the ball on my stomach and I roll forward until the ball is at my feet. I find getting off harder than getting on. I almost fell on my face the other day!

Lozze

I was telling my (awesome, love her forever) gym person about the program and that I thought prone jackknifes were on it and her response was 'WHAT? THEY'RE SO HARD?' She's been insanely helpful with me and has always made me push. It's just the feat factor again!

idauria

I think the jackknifes aren't that hard for me because I was doing Jillian Michaels for a while and she really works your core a lot. I was actually surprised when I was actually able to get on and stay on the ball and do all the reps. I had tried doing these months ago as part of another workout and I couldn't stay on for my life. It's good to know that I am stronger now!

Niveous

RE: the Prone Jack Knife. I was such a dork the first time I tried it. :laugh: The trainer at the gym must have felt sorry for me. She came over me and gave me some tips for getting on the ball. Once I got the hang of it, I actually really liked doing them. Let me know if you'd like to hear the tip she showed me.

Totally interested in the tip, by the way.

nokittyno

Lol.

I remember when I was a cardio freak, and ran 7 days a week, no rest, for like a year straight(even when sick, Doh!) Anyway, that was when I was like 17 ... 23ish now.

So I did weights.. SORT OF. I would lift 5lb dumbbells, which at the time were tough.. but as time passed, I was hating weight training. Why? Because I was afraid to get "bulky"(MYTH, TOTAL MYTH. Women do NOT have the Testosterone to do so) and would be doing 1-2 Sets of SIXTY TO SEVENTY REPS. Hello. Problem there.. Lol.

FF to today where I just went up from 24.5(Ironmaster Dumbbells with Micro Weights) to 27 today, as 24ish was getting a tad too easy.

Funny how things you look back on and just go .. "wow".

kensky

Hey ya'll! I start round 2 of 4 of Stage 7 tomorrow. I got new running shoes (Saucony! Feel like a perfect blend of light and cush! I'm jazzed) and I'm looking forward to adding more run/walk intervals into my routine.

Kath712

RE: the Prone Jack Knife. I was such a dork the first time I tried it. :laugh: The trainer at the gym must have felt sorry for me. She came over me and gave me some tips for getting on the ball. Once I got the hang of it, I actually really liked doing them. Let me know if you'd like to hear the tip she showed me.

Totally interested in the tip, by the way.

Here you go... idauria explains it really well....

For the jackknifes I lay on the ball on my stomach and I roll forward until the ball is at my feet. I find getting off harder than getting on. I almost fell on my face the other day!

I couldn't believe how easy it was once the trainer showed me. I'm sure I still look like a dork at they gym, but at least I kinda sorta know what I'm doing now. :laugh:

idauria

Woo Hoo, for once I actually know what I am doing! LOL. My ball was actually a little low on air so we filled it up nice and firm. I have a feeling it's going to be a little harder getting on now!

aliciakay3086

Ladies, just want to chime in here. I have been living and breathing the NROL4W since July 4 and have made some fun strength gains, while trying not to freak out about how much I'm eating and the pounds I've gained. Granted, I was too thin (skinny fat) before from years of low calorie eating and runningrunningrunning, so...I keep telling myself it's all good. And it is!

42 years old, 5'4", 113 now. I just finished Stage 2 today and am excited to move on...did not like Stage 2 much at all - holy LONG workouts.

I too am wondering what is the point of the lateral flexion? I do the "full" version and...always felt like I was missing something?

This is a great forum.

aliciakay3086

OH, and I'm doing the Bod Pod on Thursday, to find out what my body fat percentage and RMR are...has anyone done this? I'm looking forward to getting some hard numbers vs. trying to figure stuff out on my own.

baisleac

I too am wondering what is the point of the lateral flexion? I do the "full" version and...always felt like I was missing something?

My husband and I are currently doing Stage 2. We did our lateral flexions on the swiss ball and doubled the number the first round, because they felt so easy. Last round... we held 12 lb dumbells on our side (boob level on me) and it made a world of difference in the amount of effort it took.

bbygrl5

So, I still haven't caught up on all of the posts from here or part 1, but plan on reading them fully to see what input all you ladies have.

I finally finished the book, had a personal training session on using the free weights in my gym, and did my first workout yesterday.

It was a great workout!!! I struggle so bad with my form on squats, but one of my friends here on MFP suggested doing the squats with just a broomstick at home to practice form. I'm gonna give it a try in just a bit.

I have been most surprised by how immediate my calorie needs have been!!! I've been SO hungry since my workout yesterday and I have had over a 500 calorie increase per day, on lifting days! I was very afraid of increasing these calories this much, but I can see how I will need them. My hunger has been through the roof!!

Kath712

I have been most surprised by how immediate my calorie needs have been!!! I've been SO hungry since my workout yesterday and I have had over a 500 calorie increase per day, on lifting days! I was very afraid of increasing these calories this much, but I can see how I will need them. My hunger has been through the roof!!

Yep - I totally agree. I was amazed at my appetite, but I kind of enjoyed it. I really felt like I was fueling a machine. :laugh: The last two weeks, I've slowed down a bit and haven't been working out while I do PT. I was amazed (and a little sad) that my appetite slowed down too.

idauria

Just completed day 3, workout A, Level 1. I have been increasing weight each time, and I am really feeling it today! The step ups kill me the most, but I think part of if not most of that is from holding the weights. My arms hurt. Not feeling the cardio today so I skipped it. I did cardio yesterday and Monday post workout. I think my legs are too sore to get on the elliptical. I ate badly over the weekend so I am being more careful this week. I'm trying to eat as clean as possible.

TluvK

Hi All - I've been seeing this thread floating around for a while - I've owned the book for a while too and read through it, but because I already had a fairly structured weight lifting regimen, I just never started the program....until last week! I'm loving it so far. I did my 2nd workout, of workout A of Phase 1 today.

I actually thought the first workout I did (workout A, phase 1) felt too easy, even though my weight was pretty decent, but I was a little sore the next day, so I was happy about that. I increased today and it was harder and a great burn!

I'm not accustomed to 15 reps - my typical reps on my own schedule have been around 6-8, so 15 reps is tough, especially with 95 lb squats!

Anyway - thanks for keeping this thread up - the information I've read so far is great. Great job ladies!

PS - some old guy at the gym this morning complimented me on my "big guns". :laugh:

TluvK

Forgot to ask - do you all do the AMRAP bonus workouts? I think it's my favorite part!

idauria

Hi All - I've been seeing this thread floating around for a while - I've owned the book for a while too and read through it, but because I already had a fairly structured weight lifting regimen, I just never started the program....until last week! I'm loving it so far. I did my 2nd workout, of workout A of Phase 1 today.

I actually thought the first workout I did (workout A, phase 1) felt too easy, even though my weight was pretty decent, but I was a little sore the next day, so I was happy about that. I increased today and it was harder and a great burn!

I'm not accustomed to 15 reps - my typical reps on my own schedule have been around 6-8, so 15 reps is tough, especially with 95 lb squats!

Anyway - thanks for keeping this thread up - the information I've read so far is great. Great job ladies!

PS - some old guy at the gym this morning complimented me on my "big guns". :laugh:



95lb squats! You go!! I can't wait until I can squat that much and more. Today was 35 and those last 2 reps were hard.

TluvK

Hi All - I've been seeing this thread floating around for a while - I've owned the book for a while too and read through it, but because I already had a fairly structured weight lifting regimen, I just never started the program....until last week! I'm loving it so far. I did my 2nd workout, of workout A of Phase 1 today.

I actually thought the first workout I did (workout A, phase 1) felt too easy, even though my weight was pretty decent, but I was a little sore the next day, so I was happy about that. I increased today and it was harder and a great burn!

I'm not accustomed to 15 reps - my typical reps on my own schedule have been around 6-8, so 15 reps is tough, especially with 95 lb squats!

Anyway - thanks for keeping this thread up - the information I've read so far is great. Great job ladies!

PS - some old guy at the gym this morning complimented me on my "big guns". :laugh:



95lb squats! You go!! I can't wait until I can squat that much and more. Today was 35 and those last 2 reps were hard.

I bet with this program, you'll increase your squat weight pretty quickly. It will be so nice when you get to 45 and you can just do the bar! How are you squatting now?

I've been squatting for about 2 months now and before that I did some very heavy lower body work-outs, so I'm pretty conditioned going in. I was also wondering about that. I have no trouble with 2 sets of 15 push-ups and the jackknifes are really easy for me. I'm wondering if I should increase already? I have to think they wrote the book for all levels of fitness. Thoughts?

kensky

I am almost at the 100 lb. mark for my squats. Actually if I was doing 1 rep max stuff, I'm sure I would be there. I should say, I am almost at the point where I can do 100 lb. back squats for 6 reps. Woohoo! My goal is to get in the 120s and then I'll be squatting as much as I weigh. A double victory!

kensky

Hi, TluvK! I would go ahead and do the harder variations on the pushups and jacknives for sure. That's why they are in the book, eh?

AnaNotBanana

Forgot to ask - do you all do the AMRAP bonus workouts? I think it's my favorite part!

I'll be doing these next week. My question is to I do them with the weights that I'm currently at or the weights that I started with at the beginning of the program?

baisleac

Forgot to ask - do you all do the AMRAP bonus workouts? I think it's my favorite part!

I'll be doing these next week. My question is to I do them with the weights that I'm currently at or the weights that I started with at the beginning of the program?

The weights you started with. The idea is to show you how far you have progressed.

TluvK

Hi, TluvK! I would go ahead and do the harder variations on the pushups and jacknives for sure. That's why they are in the book, eh?

Hi there - okay, now I'm confused. I must have missed something. I actually borrowed the book from the trainer at the gym and just made copies of the workouts. Can you tell me what the harder versions are off the top of your head?

kdiamond

Hi All - I've been seeing this thread floating around for a while - I've owned the book for a while too and read through it, but because I already had a fairly structured weight lifting regimen, I just never started the program....until last week! I'm loving it so far. I did my 2nd workout, of workout A of Phase 1 today.

I actually thought the first workout I did (workout A, phase 1) felt too easy, even though my weight was pretty decent, but I was a little sore the next day, so I was happy about that. I increased today and it was harder and a great burn!

I'm not accustomed to 15 reps - my typical reps on my own schedule have been around 6-8, so 15 reps is tough, especially with 95 lb squats!

Anyway - thanks for keeping this thread up - the information I've read so far is great. Great job ladies!

PS - some old guy at the gym this morning complimented me on my "big guns". :laugh:



95lb squats! You go!! I can't wait until I can squat that much and more. Today was 35 and those last 2 reps were hard.

I bet with this program, you'll increase your squat weight pretty quickly. It will be so nice when you get to 45 and you can just do the bar! How are you squatting now?

I've been squatting for about 2 months now and before that I did some very heavy lower body work-outs, so I'm pretty conditioned going in. I was also wondering about that. I have no trouble with 2 sets of 15 push-ups and the jackknifes are really easy for me. I'm wondering if I should increase already? I have to think they wrote the book for all levels of fitness. Thoughts?

If I were just starting NROLFW today I wouldn't do Stage 1. If you're that advanced I can't see the point of doing 15 reps of 95lb squats...move on to a harder stage, probably 3.

AnaNotBanana

Forgot to ask - do you all do the AMRAP bonus workouts? I think it's my favorite part!

I'll be doing these next week. My question is to I do them with the weights that I'm currently at or the weights that I started with at the beginning of the program?

The weights you started with. The idea is to show you how far you have progressed.

That's what I thought but that almost doesn't even seem like a challenge at this point. I guess that's a good sign that the program is working!

idauria

Hi All - I've been seeing this thread floating around for a while - I've owned the book for a while too and read through it, but because I already had a fairly structured weight lifting regimen, I just never started the program....until last week! I'm loving it so far. I did my 2nd workout, of workout A of Phase 1 today.

I actually thought the first workout I did (workout A, phase 1) felt too easy, even though my weight was pretty decent, but I was a little sore the next day, so I was happy about that. I increased today and it was harder and a great burn!

I'm not accustomed to 15 reps - my typical reps on my own schedule have been around 6-8, so 15 reps is tough, especially with 95 lb squats!

Anyway - thanks for keeping this thread up - the information I've read so far is great. Great job ladies!

PS - some old guy at the gym this morning complimented me on my "big guns". :laugh:



95lb squats! You go!! I can't wait until I can squat that much and more. Today was 35 and those last 2 reps were hard.

I bet with this program, you'll increase your squat weight pretty quickly. It will be so nice when you get to 45 and you can just do the bar! How are you squatting now?

I've been squatting for about 2 months now and before that I did some very heavy lower body work-outs, so I'm pretty conditioned going in. I was also wondering about that. I have no trouble with 2 sets of 15 push-ups and the jackknifes are really easy for me. I'm wondering if I should increase already? I have to think they wrote the book for all levels of fitness. Thoughts?

I don't have a problem with the pushups either. I can do two sets of 20. I was wondering though why the book has you decreasing your reps on the pushups. Are you supposed to do harder variations once the reps decrease?