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

idauria

No way!!! I'm squatting 90 pounds?? Get the heck out! I thought I was only squatting 45 pounds.
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Well, my husband just informed that me that an olympic barbell weighs 45 pounds, there are smaller, lighter ones too. But I think the ones at the gym are olympic. The olympic ones are about 3 inches in diameter. Lighter ones will be narrower. But, 90 lb squats are awesome!

kensky

90 lbs = completely respectable + very awesome!

I think it's fine to start light as you are refining your form and getting comfortable. I think the book is vague about when to bump up weight as it can vary so much from individual, esp. considering different starting points. I still think I am erring on the low side but I am a pretty freaky about potential injury so I focus mostly on form form form. I still seem to be progressing well enough.

idauria

I was worrying that I am not lifting heavy enough and I think the book wants you to bump up your weight at least every workout, which is what I have been doing. The only thing I haven't gone up yet is deadlifts with the barbell because it was hard. However I think I will try to add weight the next time I try it and see how I do. I can definitely increase weight on the squats though. I don't want it to be so hard that I can't stand up on those last reps though!

Lozze

My gym told me not to count the weight of the bar?

I started off squatting 33lbs so can't wait to increase. (We have kg bars here hence the funky numbers)

baisleac

My gym told me not to count the weight of the bar?

I started off squatting 33lbs so can't wait to increase. (We have kg bars here hence the funky numbers)

You're lifting the weight, why wouldn't you count it?

kimeister

bump

yanicka

The bar I use must be about 20 pounds. So it mean I am squatting and deadlifting 90 pounds YAY. In another new, my weight is really going down. 1 pound in 2 days!!! the think that make me lose weight is making sure I eat more than 100g of protein a day. And it is fat because it's the first time my scale give me a body fat % that is less then 30%.

idauria

The bar I use must be about 20 pounds. So it mean I am squatting and deadlifting 90 pounds YAY. In another new, my weight is really going down. 1 pound in 2 days!!! the think that make me lose weight is making sure I eat more than 100g of protein a day. And it is fat because it's the first time my scale give me a body fat % that is less then 30%.

That's so awesome!!! I'd like to see some fat movement in a downward direction. It's just not happening yet. I am waiting for my new protein powder to come in. Without that I have a really hard time reaching my protein goals. For now I am still drinking smoothies but I use 2 tablespoons of peanut or almond butter instead of the usual 1 and non fat vanilla yogurt. It's not much protein but better than nothing. Once I get the protein powder I will use that instead of yogurt and only use 1 tbs of nut butter.

I went up in weight today...did 55lbs for deadlifts and used 20 lb dumbbells in each hand for lunges. Those were killer. I also bumped up to 15 lb for shoulder presses. Everything is sore! My arms are sore just from holding the weights for the lunges. I guess that's why there's no need to do isolation exercises for biceps and triceps on this plan. You hit them while doing other exercises. Although I do confess that on off days I sometimes do 2 sets of curls after the elliptical.

tolygal

Hi ladies! I'm back! My shoulders are almost 100% healed and I'm starting where I left off (I've been working mysefl back up to the weights I was lifting when I had to stop, plus I've been doing some extra things too). So - yesterday I started Phase 2 and did 2A1. Today I'm looking over what phase 2B1 will be and I'm looking at the bulgarian split squat. It looks pretty similar to the static lunge from Workout A except perhaps a bit harder since your leg is elavated more. So I'm just wondering why are we doing both. For those of you who have done it, is it really a big difference between the two? It seems like the bulgarian split squat would be an advanced version of the static lunge. I must be missing something...

AnaNotBanana

Hi ladies! I'm back! My shoulders are almost 100% healed and I'm starting where I left off (I've been working mysefl back up to the weights I was lifting when I had to stop, plus I've been doing some extra things too). So - yesterday I started Phase 2 and did 2A1. Today I'm looking over what phase 2B1 will be and I'm looking at the bulgarian split squat. It looks pretty similar to the static lunge from Workout A except perhaps a bit harder since your leg is elavated more. So I'm just wondering why are we doing both. For those of you who have done it, is it really a big difference between the two? It seems like the bulgarian split squat would be an advanced version of the static lunge. I must be missing something...

I had to look at the pictures a few times before I noticed the difference. In the static lunge your toes on your back foot are holding you up. On the Bulgarian split squat the top of your foot is resting on the box. Does that make sense? Take a look at the pics and look at her back foot and you'll see the difference.

elizabethblake

Hi ladies! I'm back! My shoulders are almost 100% healed and I'm starting where I left off (I've been working mysefl back up to the weights I was lifting when I had to stop, plus I've been doing some extra things too). So - yesterday I started Phase 2 and did 2A1. Today I'm looking over what phase 2B1 will be and I'm looking at the bulgarian split squat. It looks pretty similar to the static lunge from Workout A except perhaps a bit harder since your leg is elavated more. So I'm just wondering why are we doing both. For those of you who have done it, is it really a big difference between the two? It seems like the bulgarian split squat would be an advanced version of the static lunge. I must be missing something...

I had to look at the pictures a few times before I noticed the difference. In the static lunge your toes on your back foot are holding you up. On the Bulgarian split squat the top of your foot is resting on the box. Does that make sense? Take a look at the pics and look at her back foot and you'll see the difference.

yep. I was talking about the split squats with a guy in the gym on Monday and he said they're killer-hard. Can't wait!!!

Congrats on everyone losing fat! My scale registered 3/10ths of a percentage of fat loss - I'll take it!

tolygal

Hi ladies! I'm back! My shoulders are almost 100% healed and I'm starting where I left off (I've been working mysefl back up to the weights I was lifting when I had to stop, plus I've been doing some extra things too). So - yesterday I started Phase 2 and did 2A1. Today I'm looking over what phase 2B1 will be and I'm looking at the bulgarian split squat. It looks pretty similar to the static lunge from Workout A except perhaps a bit harder since your leg is elavated more. So I'm just wondering why are we doing both. For those of you who have done it, is it really a big difference between the two? It seems like the bulgarian split squat would be an advanced version of the static lunge. I must be missing something...

I had to look at the pictures a few times before I noticed the difference. In the static lunge your toes on your back foot are holding you up. On the Bulgarian split squat the top of your foot is resting on the box. Does that make sense? Take a look at the pics and look at her back foot and you'll see the difference.

That helps - but I'm still left wondering... does it work different muscles like that? It seems strange that we are doing them both instead of an excercise that works something different. Especially if the bulgarian split squat is so hard (it looks hard) - but the statuck lunch doesn't seem that hard comparably. I'll probably understand better after tomorrow - it just got me thinking. :-)

Also, for the front squat/push press, I used only the bar (45#) yesterday. I was doing the back squat at 110#. I feel like I'm missing out on squatting with the heavier weight. I know, I'll get over it. It's just hard to move on I guess LOL!! On the other hand, I'm very happy to be moving on since Phase 1 was soooo long (and even much much much longer for me due to the shoulder issues).

idauria

Omg after reading all that about split squats and bulgarian squats, I am afraid to move to level 2!

kensky

Hey all...I am loving Level 7 and sticking to my plan of doing two rounds. My eyeball bodyfat measurer is saying it's working as far as building muscle (or at least retaining it) while cutting fat. Though the scale has not dipped for a month or so now, my pants are roomy to the point that it's sort of a crisis (I need to fall into some money and get some new jeans/workout pants STAT). I only have Friday to go and then Round 1 of Level 7 will be complete. I'll then do another go at Level 7 before I move on to an entirely different program. Exciting!

idauria

Is it possible to gain muscle and lose body fat if my diet isn't pristine? I have a very hard time being disciplined. I don't eat junky meals but I do treat myself to some snacks during the day. But I do my best to stay in my calorie limit. I feel like I work out hard yet don't yield results and I don't know what I can do to change things.

muffintopminx

I'm lifting at home with dumbbells and am running into a hand strength issue. If it were all up to my arm muscles I could eek out 10-12 reps with 20lb dumbbells, but my hands cannot. They cramp and fatigue on the 4th or 6th rep. :frown: NOTE: I'm wearing gloves and try to be very aware of not over-gripping.

1. Do I need more hand strength - should I buy a pair of those hand exercise squeezing things?
2. Is this normal, will it get better?

My hands are always killing me - HELP!

baisleac

Is it possible to gain muscle and lose body fat if my diet isn't pristine? I have a very hard time being disciplined. I don't eat junky meals but I do treat myself to some snacks during the day. But I do my best to stay in my calorie limit. I feel like I work out hard yet don't yield results and I don't know what I can do to change things.

I don't eat "clean". My results so far: http://nrowfizs.blogspot.com/2011/08/day-52-3rd-fit-test.html

kensky

I drink Diet Coke, eat chocolate chips, peanut butter, and mayo on a pretty much daily basis. I find "clean" eating to be a definition that varies maddeningly depending on who you ask. I think I eat "clean enough"--certainly following the ol' 80/20 rule--but I've still seen improvement that pleases me incredibly. I came from a standard where I ate probably 10 percent "clean" and 90 percent crap so keep that in mind too!

I think that patience and consistency are key. Kindness to yourself is essential. I read some posts (not so much on this thread, thankfully) where people use exercise as some crazy hairshirt penance for eating a candy bar or having too many carbs and it's just nutty to me. I'm looking for something that I can sustain for the rest of my life. I am going to be the old lady in the power cage PR'ing my squat and going home to my Newcastle and shot glass of chocolate chips!

idauria

Is it possible to gain muscle and lose body fat if my diet isn't pristine? I have a very hard time being disciplined. I don't eat junky meals but I do treat myself to some snacks during the day. But I do my best to stay in my calorie limit. I feel like I work out hard yet don't yield results and I don't know what I can do to change things.

I don't eat "clean". My results so far: http://nrowfizs.blogspot.com/2011/08/day-52-3rd-fit-test.html

Those are pretty impressive! I am hoping to lose some inches and get rid of my muffin top. I guess I need to be patient.

agthorn

Okay, first workout is in the books for me! I did the B workout of level 1 today. I really dislike lunges but I'm hoping they'll get easier...

idauria

I drink Diet Coke, eat chocolate chips, peanut butter, and mayo on a pretty much daily basis. I find "clean" eating to be a definition that varies maddeningly depending on who you ask. I think I eat "clean enough"--certainly following the ol' 80/20 rule--but I've still seen improvement that pleases me incredibly. I came from a standard where I ate probably 10 percent "clean" and 90 percent crap so keep that in mind too!

I think that patience and consistency are key. Kindness to yourself is essential. I read some posts (not so much on this thread, thankfully) where people use exercise as some crazy hairshirt penance for eating a candy bar or having too many carbs and it's just nutty to me. I'm looking for something that I can sustain for the rest of my life. I am going to be the old lady in the power cage PR'ing my squat and going home to my Newcastle and shot glass of chocolate chips!

That is encouraging to hear. My diet really isn't that bad. I don't eat a lot of processed stuff. I had a turkey on whole wheat bread for dinner. I know that's anathema for some but I can't totally live without carbs. Sometimes you just want a sandwich, ya know? I did have a big salad for lunch so I figured carbs with dinner is ok. I had a handful of pretzel m&ms today, but I kept it at that. Sometimes I really blow it by having a slice of cake or icecream after dinner. But I think most of the time my diet isn't all that bad, which is why it is frustrating to me why my body isn't doing what I want it to. I can't live with a restrictive diet, I go insane. I eat sensibly and treat myself. I know when I totally deprive myself of the things I like I will totally binge and go off the deep end. That's not good for anyone.

yanicka

I'm lifting at home with dumbbells and am running into a hand strength issue. If it were all up to my arm muscles I could eek out 10-12 reps with 20lb dumbbells, but my hands cannot. They cramp and fatigue on the 4th or 6th rep. :frown: NOTE: I'm wearing gloves and try to be very aware of not over-gripping.

1. Do I need more hand strength - should I buy a pair of those hand exercise squeezing things?
2. Is this normal, will it get better?

My hands are always killing me - HELP!

It was my main problem too. After 2 weeks and a half, I can say that my hands are getting stronger!!! It's like everyth8ing else, it need time to adapt do not despair just do your best.

Lozze

OK this is the first time I have EVER been sore after lifting. It's only legs and it's a dull ache but it's a new experience! I've only ever been sore after pitching before. (either first go for the year or a weekend of it)

Doing workout b tonight. I'm a little scared of the lunges but I've done them before just hate them!

Is it normal for the scale to increase the day after lifting? First gain and since I have so much to lose I didn't think it would effect me. I'm going to try next week lifting two days before and see. I have too much to lose to gain!

carolinedb

Hi, I'm Caroline! Just wanted to introduce myself to everyone.
I just finished my first week of NROLFW. I'm no stranger to the weight room, nor to lifting heavy, but it's been awhile. Boy, am I sore! But definitely the good sore!

So glad I found this thread of other women who are doing the same program!

idauria

OK this is the first time I have EVER been sore after lifting. It's only legs and it's a dull ache but it's a new experience! I've only ever been sore after pitching before. (either first go for the year or a weekend of it)

Doing workout b tonight. I'm a little scared of the lunges but I've done them before just hate them!

Is it normal for the scale to increase the day after lifting? First gain and since I have so much to lose I didn't think it would effect me. I'm going to try next week lifting two days before and see. I have too much to lose to gain!

Yes it is normal for the scale to go up the day after. Your muscles are repairing themselves and retaining water. The scale will go back down.

idauria

Hi, I'm Caroline! Just wanted to introduce myself to everyone.
I just finished my first week of NROLFW. I'm no stranger to the weight room, nor to lifting heavy, but it's been awhile. Boy, am I sore! But definitely the good sore!

So glad I found this thread of other women who are doing the same program!

Hi Caroline! I am into week three of the workout. I am no stranger to weights either but I never increased my weights as rapidly as this or done a program this intense. It's definitely challenging but in a good way!

yanicka

OK this is the first time I have EVER been sore after lifting. It's only legs and it's a dull ache but it's a new experience! I've only ever been sore after pitching before. (either first go for the year or a weekend of it)

Doing workout b tonight. I'm a little scared of the lunges but I've done them before just hate them!

Is it normal for the scale to increase the day after lifting? First gain and since I have so much to lose I didn't think it would effect me. I'm going to try next week lifting two days before and see. I have too much to lose to gain!

I can always expect up to one pounds gain the day after lifting. That is how I know I did push enought LOL

elizabethblake

Doing workout b tonight. I'm a little scared of the lunges but I've done them before just hate them!

I really recommend following the book's suggestions of doing a set of each exercise with reduced weight or body weight before doing the "official" set. It may not be super-important with some exercises, but if you have any history of knee problems (raises hand), it will help warm up your legs for the lunges.

I am super bummed. The gym in our office building has flooded and is closed until Monday. So - no cardio today! ( BUT - I'm using my lunch hour to tour the gym across the street, that is only $15 more than the one in my building, HAS A SQUAT RACK and much newer cardio machines, and provides towels! I'm excited!

duckpond11

OK this is the first time I have EVER been sore after lifting. It's only legs and it's a dull ache but it's a new experience! I've only ever been sore after pitching before. (either first go for the year or a weekend of it)

Doing workout b tonight. I'm a little scared of the lunges but I've done them before just hate them!

Is it normal for the scale to increase the day after lifting? First gain and since I have so much to lose I didn't think it would effect me. I'm going to try next week lifting two days before and see. I have too much to lose to gain!

Yes, totally normal even if you have a lot to lose (raises hand). It's just water or whatever fluids your body uses to repair your muscles. I like to do my weekly weigh in after a rest/cardio day.

I'm in the home stretch of stage 1. Started the 8 rep sets yesterday. Feeling pretty ready to say bye-bye to stage 1, but I have a few more workouts to go yet. Can't wait to post my strength gains from start of stage 1 to finish - it's been pretty significant for some of them, although I am sure part of that was me being conservative in the beginning.

pepperdine

Hello all!!!

I'm so sorry if this topic has already been covered, but I was overwhelmed at the length of this thread!!! :embarassed:

I just started the NROLFW this morning and so far so good. I have been following a different strength training plan for the last 2-3 months so I did fine today. My question is around cardio.

I also been doing the Run Your Butt Off program, which is similar to C25K. I am up to running for 9 mins straight and then a 2 min break, repeat twice. I do not want to give up the running because I do really enjoy it.

However, I want to follow NROLFW as closely as possible to get the best results - aside from the prescribed cardio at the end of some of the workouts, do you guys do additional cardio on non-weight days?

If so, what are you doing and what does your weekly schedule look like?

Thanks so much! I look forward to reading through this whole thread in the next couple weeks!!!!