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

duckpond11

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!!!!

First of all, I think if you like doing some sort of exercise, you would be insane to stop doing it. Do what you enjoy and are willing to stick with!

I'm still playing around to see what works for me. I think this is going to be a moving target. Currently I do NROLW m/w/f and cardio of my choice on T/Th. I am actually thinking that I should add more cardio in, but haven't figured out the logistics of that yet. I'm just wrapping up stage 1. I know they add more cardio in other stages, so I might have to change things around if I am feeling burnt.

tolygal

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!!!!

I try to, but usually my muscles are weak/sore and it just feels like they need a break. But..... on my lifting days (Tuesday and Thursday anyway), I lift in the morning, then try to get in some cardio immediatly after, usually in the form of intervals since I'm short on time. And then I go back to the gym a couple hours later for my move & groove class. So I'm seriously exhausting my muscles all the way around those days, so on Wed and Friday, they are really crying and I I just feel they need to recover and I don't want to go backwards by not giving them a break. Here's what my typical schedule looks like (well - this is what I strive for, anyway):

Monday: Cardio - either elliptical or DVD (Cathe Intensity is my current fav)
Tuesday: Lift then Intervals then Move & Groove class
Wed: Rest (if I feel up to it, I'll do the elliptical - but that's rare)
Thursday: Lift then Intervals then Move & Groove class
Friday: Rest (if I feel up to it, I'll do the elliptical - but that's rare)
Saturday: Lift (or I do it on Sunday) or run or elliptical or DVD. I do both lift and cardio if I have time and feel up to it
Sunday: Lift (or I do it on Saturday) or run or elliptical or DVD. I do both lift and cardio if I have time and feel up to it

My weekend workouts of course depend on if I have someone to watch the kids while I do it and whatever else is going on.

Usually my weekend lift session isn't as intense since I can't do things as heavy as at the gym - I just don't have the equipment (no squat rack, no bench, no heavy weight plates or dummbells, although I do have a ball, step, barbell and some lighter weight plates and up to 15# dumbbells - but it's not the same - when we build, I'm getting myself a workout room with everything I need!!). I wish my gym was closer to home (it's over an hour away - at my work).

Welcome and good luck!!

tolygal

So today I did 2B1 and I wasn't really impressed. Since you guys are all familiar, I wanted to share my toughts:

* The deadlift with the step didn't seem any different than without to me.

* I loved the bulgarian split squat!!! I did it with a 25 lb weight plate for my first set then did two 15# dumbbells for the 2nd. I prefer the plate becasue it's easier to handle, but didn't think I could jump up to the next size yet.

* I was surprised that I could lift the same amount with the underhand grip lat pull down as the overhand.

* That reverse lunge from the box.... I don't get it. I like the leg part, but I don't see what my arms are supposed to get out of it. Maybe I did it wrong, but they didn't seem to really have to "lift" anything. There just wasn't much range of motion for the arms - how did it work for you guys?

* I really liked the dumbell prone cuban snatch too - I apparently have a weak area there and I'm totally looking forward to getting better at that!!!

* I'm still not getting much out of the swiss ball crunch, and I didn't get much out of the reverse crunch either. I'll have to work on them.

* The lateral flexion????? What the heck - I don't get that one at all. If I did it right, I felt nothing (well - except cramping). And same with the prone cobra.

* I also felt sort of cheated with only 2 sets.

I do know that I need to stretch more - I'm getting really tight and will have to work on that too... Now I have this HORRIBLE kink in the side of my back - ouch!!! Didn't start until after my move & groove class - felt it in the shower - so I don't know what the heck happened, but it sucks!!

Anyway - it's nice to have people who know what I'm talking about to share my thoughts with!!

agthorn

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!!!!

I am also running while doing this program - my schedule is lifting Wednesday and Friday evenings, running Sunday/Tuesday AM and Thursday evening, and then as much yoga as I can squeeze in (sometimes the same day as a run).

trini14

Hi, can anyone explain the schedule to me? I borrowed the book from the library but the charts are confusing me, I wish I brought the book with me to work today, or I would explain what I'm talking about. I plan on buying the book tomorrow, would someone/anyone help explain the schedule via PM? Thanks, I'm having a moment here......

AnaNotBanana

For those who have reached Level 2 when doing the dead lift from the box did you use the same weight you were using in Level 1 or did you go lower? I'll be moving onto Level 2 after next week. I'm taking a rest as recommended by the book.

carolinedb

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

So good to know! I was worried when I stepped on the scale this morning!

idauria

I need motivation to workout this morning. I didn't sleep well at all last night and then my daughter woke me up at 6. So tired and this dreary weather isn't helping!

Lozze

Think how much better you'll feel after doing the program. Maybe it's just me but once I've finished the gm I walk out with a huge goofy grin on my face and my step is very bouncy!

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.

Very relieved for all this. I'll make sure not to lift on Tuesdays anymore.

While cleaning my house I found my old personal training book (barely used, it's this one) and I need to write my program in it. Much easier than using my iPhone!

idauria

I did it! I'm exhausted but feel great! Today was the first day of doing 3 sets. I kept my weight pretty much the same as last time just to see how I could handle three sets. I did pretty well but I am confident I can increase weight on the squats, which means I will be up to using the regular 45lb barbell.

tolygal

For those who have reached Level 2 when doing the dead lift from the box did you use the same weight you were using in Level 1 or did you go lower? I'll be moving onto Level 2 after next week. I'm taking a rest as recommended by the book.

I just did it yesterday, and I kept the same weight. I didn't notice a whole lot of difference, personally. I'd love to hear what you think of it!

elizabethblake

I did it! I'm exhausted but feel great! Today was the first day of doing 3 sets. I kept my weight pretty much the same as last time just to see how I could handle three sets. I did pretty well but I am confident I can increase weight on the squats, which means I will be up to using the regular 45lb barbell.

That's awesome!

I did my last official workout of Stage 1 today! I joined a real gym with proper equipment and was able to do the lateral pull downs for the first time - a world of difference from pullovers! I was doing pullovers with a 25 lb. dumbbell, but did 50 lbs. on the pull down machine. I know I'll be sore. I am in love with my new gym, cannot wait to figure out what everything is and how it works!

Oh - the bad thing is - there aren't any exercise balls! I'll have to buy one for home because I"m not giving up my prone jackknives!

idauria

I did it! I'm exhausted but feel great! Today was the first day of doing 3 sets. I kept my weight pretty much the same as last time just to see how I could handle three sets. I did pretty well but I am confident I can increase weight on the squats, which means I will be up to using the regular 45lb barbell.

That's awesome!

I did my last official workout of Stage 1 today! I joined a real gym with proper equipment and was able to do the lateral pull downs for the first time - a world of difference from pullovers! I was doing pullovers with a 25 lb. dumbbell, but did 50 lbs. on the pull down machine. I know I'll be sore. I am in love with my new gym, cannot wait to figure out what everything is and how it works!

Oh - the bad thing is - there aren't any exercise balls! I'll have to buy one for home because I"m not giving up my prone jackknives!

The one thing I wish I had a gym membership for is the lat pulldowns. I find the pullovers a little difficult in that I can't go all the way back. The book does say that you won't be able to because you're hindered by your shoulder blades. The other day when I was doing them I went back too far and I almost couldn't pull the bar back up. I had to put it to the side until I could get a better handle on it again. Of course my kids were in the room to see this and my older daughter said that I almost smushed my head.

nokittyno

Well my schedule looks basically like this.

Monday - Cardio, Abs, Chin/Pulls
Tuesday - Chest, Tricep, Abs
Wed - Chest, Cardio
Thursday - Legs, Abs
Friday - Shoulders
Saturday - Off
Sunday - Back/Abs

Sometimes I rotate the cardio and days off but its been working okay for me. Before I started I did one full body routine 2-3x a week. Then after a few years I split it into 2. 1/Upper 1/Lower.. About 1-2x a week. Thennnn as I wanted to add in more isolations and compunds I did a 3 day split... Latley I did that but my Shoulders.were just too damn tired to hit he levels they normally could so I took them from Chest and Tricep days last week and will see how that goes...

I like the time I save with the splits too overall.. If shoulders grow and work out I will def. Keep this routine.. If not ill try shuffling stuff around. I KNOW legs need their own day though.. Lol for me anyways. I csnt properly stand for curls.or whatnot after those.

kensky

Hi nokittyno! It's great to see another woman lifter! Have you already completed NROLFW? I'm just about done with the program and love hearing from others at all stages what they think/loved/hated/got the best results from.

idauria

Hi nokittyno! It's great to see another woman lifter! Have you already completed NROLFW? I'm just about done with the program and love hearing from others at all stages what they think/loved/hated/got the best results from.

So now that you are done, have you noticed a large difference in your body? I am three weeks in and haven't noticed any changes yet and am getting discouraged. I made the mistake of weighing myself this morning and saw no change again. I know you can go up in weight a day after lifting so maybe that's the reason. At least it's not up. I am hoping by doing this program my metabolism will increase and burn fat.

yanicka

Hi nokittyno! It's great to see another woman lifter! Have you already completed NROLFW? I'm just about done with the program and love hearing from others at all stages what they think/loved/hated/got the best results from.

So now that you are done, have you noticed a large difference in your body? I am three weeks in and haven't noticed any changes yet and am getting discouraged. I made the mistake of weighing myself this morning and saw no change again. I know you can go up in weight a day after lifting so maybe that's the reason. At least it's not up. I am hoping by doing this program my metabolism will increase and burn fat.

Maybe you do not eat enought to see changes. What does to book gives you for the calories?

kensky

Yes I do see an enormous difference in strength and muscle mass. I did *not* see those changes until I got comfortable with eating *way more*. With additional calories, came additional strength which brought consistent upping of the weights at the gym. My actual bodyweight has not dropped in weeks but I know my fat has since my jeans are getting smaller in the waist, my arms are bumpier, *kitten* is higher up, etc.

idauria

The book gives me(these are approximates since the book is upstairs and I'd have it written down in there) around 1500 for non lifting days and 1700 for lifting days. I am probably not eating that much on lifting days. Honestly I have a small appetite and my meals are usually around 300-350 cals and I do have a couple of snacks as well. I am definitely struggling with how much to eat. I am still stuck in the mindset of deficit to lose weight. All I know is I just put on a pair of jeans for the first time in months(it's freezing here today!) and I do not like the muffin top I have going on.

BifDiehl

Finished the last official workout of Stage 1. I am going to do the two special workouts in the book - just to see how I do.

Here's where I ended up: (and I finally weighed my bar - only 15 pounds so I'm not doing as much weight as I thought. The weights below include the bar).

Squat: 60
Bent over row: 60
Step: 21" step w/5 lb weights

Deadlift: 65
Dumbbell shoulder press: 12.5 on adjustible little bar (+2-3 pounds?)
Pullover: 10
Lunges: 10


Lunges ended up being my absolute least favorite - hate them. I think I like squats the best.

I started Aug 13 and weighed 126.1 - the next two weeks I gained up to 127.2 and then am now back down to 124.6. I'll need to measure myself tomorrow morning when I get up (I alwasy measure in the morning b/c I can actually see that my waist is smaller in the morning than at the end of the day!) but I know I'm smaller in the waist at least - I'm wearing pants that were my "goal" pants when I started. My belly fat is shrinking, too - I can tell when I look in the mirror. And my waist is changing shape - I'm getting some definition that looks like this around my belly button: ( ) So YAY for that!

I'll read Stage 2 tonight to see if I need to buy anything since I do everything at home in the basement!

Lozze

Has anyone used NROLFW for weight loss?

yanicka

Has anyone used NROLFW for weight loss?

Weight loss no, fat loss absolutly!!!!

idauria

Finished the last official workout of Stage 1. I am going to do the two special workouts in the book - just to see how I do.

Here's where I ended up: (and I finally weighed my bar - only 15 pounds so I'm not doing as much weight as I thought. The weights below include the bar).

Squat: 60
Bent over row: 60
Step: 21" step w/5 lb weights

Deadlift: 65
Dumbbell shoulder press: 12.5 on adjustible little bar (+2-3 pounds?)
Pullover: 10
Lunges: 10


Lunges ended up being my absolute least favorite - hate them. I think I like squats the best.

I started Aug 13 and weighed 126.1 - the next two weeks I gained up to 127.2 and then am now back down to 124.6. I'll need to measure myself tomorrow morning when I get up (I alwasy measure in the morning b/c I can actually see that my waist is smaller in the morning than at the end of the day!) but I know I'm smaller in the waist at least - I'm wearing pants that were my "goal" pants when I started. My belly fat is shrinking, too - I can tell when I look in the mirror. And my waist is changing shape - I'm getting some definition that looks like this around my belly button: ( ) So YAY for that!

I'll read Stage 2 tonight to see if I need to buy anything since I do everything at home in the basement!

Awesome stats! I can't wait to get there myself. Lunges have always been my least favorite thing but I am starting to like them more. I am actually think I need to drop weight for the pullovers and barbell rows because I am not able to get the full motion. I think I'm adding weight too quickly. I guess I feel like I have to go up every workout or somehow I am failing. But I think for some exercises it might just take longer. It doesn't necessarily mean I am doing something wrong or somehow weak. At least that's what I'm trying to convince myself of!

BifDiehl

Awesome stats! I can't wait to get there myself. Lunges have always been my least favorite thing but I am starting to like them more. I am actually think I need to drop weight for the pullovers and barbell rows because I am not able to get the full motion. I think I'm adding weight too quickly. I guess I feel like I have to go up every workout or somehow I am failing. But I think for some exercises it might just take longer. It doesn't necessarily mean I am doing something wrong or somehow weak. At least that's what I'm trying to convince myself of!

thanks! And the pullovers - I only moved from 5 pounds to 10 pounds over the 5 weeks. I also tried to up the weight too fast but lost range of motion, so I backed it down.

idauria

Awesome stats! I can't wait to get there myself. Lunges have always been my least favorite thing but I am starting to like them more. I am actually think I need to drop weight for the pullovers and barbell rows because I am not able to get the full motion. I think I'm adding weight too quickly. I guess I feel like I have to go up every workout or somehow I am failing. But I think for some exercises it might just take longer. It doesn't necessarily mean I am doing something wrong or somehow weak. At least that's what I'm trying to convince myself of!

thanks! And the pullovers - I only moved from 5 pounds to 10 pounds over the 5 weeks. I also tried to up the weight too fast but lost range of motion, so I backed it down.

Ok good, I'm glad I'm not the only one with range of motion issues! I'll back down for a while and see where it takes me.

nokittyno

Hi nokittyno! It's great to see another woman lifter! Have you already completed NROLFW? I'm just about done with the program and love hearing from others at all stages what they think/loved/hated/got the best results from.

So now that you are done, have you noticed a large difference in your body? I am three weeks in and haven't noticed any changes yet and am getting discouraged. I made the mistake of weighing myself this morning and saw no change again. I know you can go up in weight a day after lifting so maybe that's the reason. At least it's not up. I am hoping by doing this program my metabolism will increase and burn fat.

1) Hi! No I haven't completed it. Yeah, with everything else in life - it's all trial and error, lol.

2) My body is way different that it was before. I use to do strictly cardio 6-7x a week, but that didn't really aid in anything. I love weight lifting, (except today.. was Back day.. and I think i'm coming down with something.. soar throat.. stomach rumbly.. lol) BUT I'm not done tinkering with food intake,,, It just takes alot of guess work what works for me and what doesn't.

idauria

Today was workout B5, level 1. I maintained weight on everything since I added a set. I actually decreased weight on the pullovers and had a much better time with it. I'm going to keep it at 30 pounds until it becomes easy. 3 sets of lunges with 20lb dumbbells were killer! My arms are feeling it just from holding the weights. I don't know what I'm going to do when I have to increase the weight.

elizabethblake

Finished the last official workout of Stage 1. I am going to do the two special workouts in the book - just to see how I do.

Here's where I ended up: (and I finally weighed my bar - only 15 pounds so I'm not doing as much weight as I thought. The weights below include the bar).

Squat: 60
Bent over row: 60
Step: 21" step w/5 lb weights

Deadlift: 65
Dumbbell shoulder press: 12.5 on adjustible little bar (+2-3 pounds?)
Pullover: 10
Lunges: 10


Lunges ended up being my absolute least favorite - hate them. I think I like squats the best.

I started Aug 13 and weighed 126.1 - the next two weeks I gained up to 127.2 and then am now back down to 124.6. I'll need to measure myself tomorrow morning when I get up (I alwasy measure in the morning b/c I can actually see that my waist is smaller in the morning than at the end of the day!) but I know I'm smaller in the waist at least - I'm wearing pants that were my "goal" pants when I started. My belly fat is shrinking, too - I can tell when I look in the mirror. And my waist is changing shape - I'm getting some definition that looks like this around my belly button: ( ) So YAY for that!

I'll read Stage 2 tonight to see if I need to buy anything since I do everything at home in the basement!

That's awesome! We're at the exact same place. I brought NROLFW into work today to copy exercises for Stage 2, but I'm doing the AMRAP workouts this week. I'm also starting the 30 Day Shred (again) and hoping that since I"m stronger than the first time I tried it, my knees won't give me issues. If they do, I'll find something else to do - I'm determined to up my cardio so I can fit into my too-tight jeans when we go on vacation in a month!

Since you put up your numbers, I'll do the same:

Squats - 50# DB (would have benefited from having a squat rack here)
Push-ups - body weight, 4 risers on step bench
Bent over row - 50# DB
Step-ups - 50# DB, 4 risers on step bench
Deadlift - 75# BB
Shoulder press - 25# DB (hard!)
Pullover - 25# DB, but finally got a lat pull down machine and did 50#
Lunges - 25# DB, finally got access to an Olympic bar, so I used that for the last workout

I'm taking a picture tonight of me squeezed into my too-tight jeans for a before/after for the 30 Day Shred, and it will also serve as a marker for where I am at the end of Stage 1. I'll take pictures at the end of each stage and post when finished!

idauria

Push-ups - body weight, 4 risers on step bench


What kind of pushups are you doing - incline or decline? I found that regular pushups weren't challenging anymore so I started putting my feet up on my step up risers and doing it that way. I also started doing the T-pushups as shown in the book and I was sore for 2 days! I am going to stick with those.

elizabethblake

Push-ups - body weight, 4 risers on step bench


What kind of pushups are you doing - incline or decline? I found that regular pushups weren't challenging anymore so I started putting my feet up on my step up risers and doing it that way. I also started doing the T-pushups as shown in the book and I was sore for 2 days! I am going to stick with those.

hahahahahahahahaha! Pardon me while I laugh hysterically! ;o)

I'm doing incline pushups, I think it'll be awhile before I'm doing decline or T-pushups! But then again, I haven't even looked at the future stages yet, so maybe not! Good on you!