Stage 1
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Nice work! I could hardly walk the day after my first B workout, and wasn't sure I'd be able to do my third workout on Friday, but I pushed through!Did my first work out B today (I much prefer A)
Deadlift 15 x 25 kgs (55lb) - (warmup) - 15 x 30kgs (66lb) Both sets
Shoulder press - 15 x 10kgs (22lbs) (both sets) - my weakest exercise
Lat Pull down 15x 25kgs (66lbs) (both sets)
Lunges 30 x 16kgs (35lbs) Both sets - HATE these
Swiss Crunch (always thought that sounds like a cereal lol) 15 x 2 sets
Notes from today - my butt hurts :sad: but that means it must be doing something :happy:
I agree I like the majority of A better, except for the dead lifts, they are my LOVE
! Shoulder presses are my weakest to date also. :frown: I have been stagnate at 15#, but I plan on pushing myself to push more weight tomorrow. But I will say with even the puny 15# i've been doing on my presses, my front delt is getting cut, I didn't really notice, but my husband sure pointed it out this past weekend. I was like damn where did that come from....nice surprise for sure! :bigsmile: Lunges SUCK, and I can't do them b/c of an ankle injury so I am subbing them out with a Bulgarian split squat right now with no weight which kills me! :sad: 0 -
The push ups question is a good one. I would go with inclines until you make it to the floor.0
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Yeah, I think I will switch to inclines starting with tomorrows workout. I can already do them on the floor in the sissy position! (modified to knees) but I don't think those will get me where I want to be, I need to start changing it up and work towards full regular push-ups. I can do a few regulars, but no where near all sets/reps yet! I'm getting there....The push ups question is a good one. I would go with inclines until you make it to the floor.0 -
If your gym has a smith machine the bar makes a great place to do the incline push-ups as you can adjust the height of the bar. Plus you find a use for the smith machine :laugh:0
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Great idea! :laugh: I pretty much stay away from mr. Smith, but that just might work! I've been racking my brain trying to figure out a spot in my gym that I could get some good inclines in, I think this will work!If your gym has a smith machine the bar makes a great place to do the incline push-ups as you can adjust the height of the bar. Plus you find a use for the smith machine :laugh:0 -
Just started Stage 1 yesterday. I'm actually using it as my strength program during my marathon training so that I dont lose too much muscle mass with all of the running that I am doing, so I may not get as heavy as I would if I wasnt marathon training, but it works for me. And I am only doing the workouts 2x week instead of 3 because of how my training plan falls.
Did Workout A1 yesterday - definitely not bad. Surprised at how short it was, but since it was only 2 sets for each exercise that shouldnt be a surprise.
Squats: 2x15 @ 45# (the bar) - definitely going to add more weight next time
Pushups: 2X15 regular style - being in the military, I have to be able to do these
Seated Row: 2X15 @ 30#
Step-ups: 2x15 @ 10# dumbbells; 3 risers under the step
Prone Jackknife: 2X15 - didnt realize it was only supposed to be 8 reps - they were tough!
Looking forward to continuing with the program.
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Just started Stage 1 yesterday. I'm actually using it as my strength program during my marathon training so that I dont lose too much muscle mass with all of the running that I am doing, so I may not get as heavy as I would if I wasnt marathon training, but it works for me. And I am only doing the workouts 2x week instead of 3 because of how my training plan falls.
Did Workout A1 yesterday - definitely not bad. Surprised at how short it was, but since it was only 2 sets for each exercise that shouldnt be a surprise.
Squats: 2x15 @ 45# (the bar) - definitely going to add more weight next time
Pushups: 2X15 regular style - being in the military, I have to be able to do these
Seated Row: 2X15 @ 30#
Step-ups: 2x15 @ 10# dumbbells; 3 risers under the step
Prone Jackknife: 2X15 - didnt realize it was only supposed to be 8 reps - they were tough!
Looking forward to continuing with the program.
Welcome! I did the same thing with the jackkinfes, I think it happens to a lot of us....jealous of those push-ups, I haven't been able to do regulars since HS, but I am getting there! Keep us posted on your progress....0 -
Halfway through Stage 1! Just a note to a previous poster, I have been doing heavy lifting for the past 9 months at a Crossfit gym. I have not gone for the past 3 months though.
I like the B exercises the best!
Today's stats -
Deadlift - 12 X 175lb X 2 sets (my goal is 8 x 200 by the end of stage 1)
Shoulder press - 12 x 20lb dumbbells x 2 sets
Lat Pull down - 12x band assisted pulldown from pullup bar (not getting much out of this)
Lunges 12 x 25lb dumbbells(50lbs) x 2 sets (my favorite)
Swiss Crunch - 12 x holding a 25lb plate x 2 sets0 -
Well I did my second work out A today and have to say I LOVE SQUAT DAY :happy:
Weights not gone up today as I am concentrating on form for now
8x warm up squats with bar then 2x15 - 30kgs (66lbs)
2x15 pushups 45 degrees
2x seated rows - 35kgs (77lbs)
2x30 - step ups - 5 risers 20kgs (44lbs)
2x12 prone jacks
I felt alot more confident in my form today with the squats and think it was a lot better. Also a dude gave up the squat rack for me when I asked if he had many sets to go, I couldn't at the time but think he should get a :flowerforyou:0 -
eponine, I think I'm a weakling, too. Let's just focus on improving ourselves, cheering for our peers, and forget the rest :flowerforyou:
Exactly. Heavy lifting means heavy for you personally. Heavy for you may not be for me and vice versa.0 -
Hi guys! I'm new to all this, but have completed my first two workouts. Got a few form pointers on my squats which was nice, although it probably wouldn't hurt to get a trainer's POV on it. Just wanted to say hi. I'm really enjoying the program so far. Add me if you want to encourage each other. - Mandy0
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I am really enjoying lifting, dropped down to the 12 reps today
Squat - 35kgs (77lb) 12 x 2
Push ups - body weight - knee height bar 12 x 2
Seated Rows - 40kgs (88lb) 12 x 2
Step ups - 20kgs (44lb) 12 x 2 (or 24 x 2, however you would put it)
Prone Jacknife - 12 x 2
My muscle in my bum is still a bit sore where I pulled it on Saturday but didn't notice it till step ups. Will have to see if I can do lunges on Thursday of if I need to sub them for something else. Anyone have a suggestion for what I could sub in?0 -
Hi, I'm new. Been doing Stage 1 for two weeks now.
About the push-ups. Before I started working out I couldn't do any regular push-ups. I started doing some on an incline, but I wasn't serious about keeping up with it. When I got to the point I could do two regular ones I started adding one more push-up every day. It wasn't easy, but it also doesn't take long. I did 2 sets of 12 regular push-up yesterday. I don't think I have done that many since I was a kid.
As for the progress I'm making:
Workout A3
Squats: 2 sets, 12 reps, 10 lb dumbbells.
Push up: 2, 12, Regular
Seated Row: 2, 12, 80 lbs
Step up: 2, 12, 15 lbs with two risers (this was not enough, still working figuring this one out)
Prone Jackknife: 2, 10 ( I love these)
Workout B2
Deadlift: 2, 15, 8 lb dumbbells
Shoulder Press: 2, 15, 10 lb dumbbells
Lat Pulldown: 2, 15, 70 lbs
Lunge: 2, 15, 5 lbs
Swiss Crunches: 2, 8, with my hands on my ears (these are always too easy for me, I need to find a harder modification)
I only got really sore the first time I did Workout B. Ever since then I haven't had any problems besides slight stiffness.0 -
Great! Welcome! You will notice significant muscle & strength gains! I am a little more than half way thru with stage 1 and am LOVING IT!! Very pleased with results thus far!0
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I'm finishing up Stage 1 this week. Official measurements coming after the weekend!0
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hi ladies! Just re-started the program this week. Originally started in April 2012 and made it through the end of stage 3, then found out I was pregnant, so tried to just maintain during the pregnancy. I had a beautiful baby girl April 1st have been doing cardio since, and now I'm ready to start feeling STRONG again! I've completed my first A and B workouts, here are my starting numbers:
A
Squat 65 lbs
Push up 15 on floor (had to do 5 then rest, repeat)
Seated Row 60 lbs
Step Up 15 lb dumbbells
Prone Jknife 12
B
Deadlift 95 lbs
S Press 15 lb dumbbells
Lat Pdowns 60 lbs
Lunges 15 lb dumbbells
Crunch 12 with 10 lb dumbbell
Stick with it ladies--Stages 2 and 3 go really fast and the changes I saw were amazing!!0 -
1st off CONGRATS on the sweet new addition! 2nd WELCOME BACK to lifting heavy things!hi ladies! Just re-started the program this week. Originally started in April 2012 and made it through the end of stage 3, then found out I was pregnant, so tried to just maintain during the pregnancy. I had a beautiful baby girl April 1st have been doing cardio since, and now I'm ready to start feeling STRONG again! I've completed my first A and B workouts, here are my starting numbers:
A
Squat 65 lbs
Push up 15 on floor (had to do 5 then rest, repeat)
Seated Row 60 lbs
Step Up 15 lb dumbbells
Prone Jknife 12
B
Deadlift 95 lbs
S Press 15 lb dumbbells
Lat Pdowns 60 lbs
Lunges 15 lb dumbbells
Crunch 12 with 10 lb dumbbell
Stick with it ladies--Stages 2 and 3 go really fast and the changes I saw were amazing!! I am almsot done with S1 and loving it, haven't lifted heavy since my 20's so glad to be back at it, and funny thing is my results seem to be better this time around! Go figure!? Glad to hear about S2 & S3, can't wait to move on......... 0 -
Yahoo! Me too. :happy: Did you do AMRAPs?I'm finishing up Stage 1 this week. Official measurements coming after the weekend!
(I did. Second round today. Now I'm all aquiver.)0 -
Thanks Mrs Mab!0
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I am SO excited to do NROL4W after seeing some amazing results on here!!! :-) today was my first day and here is what I did. I didn't go as heavy as I could, since some of these are totally new exercises for me.
Barbell squat - 75 lbs x 15 reps (2x)
Pushup - 6 full body (with a rest) x 2 ( wow...who knew I was so weak in this area??)
Seated row - 50 lbs x 15 reps (2x)
Step ups - 30 lbs x 15 reps (2x) (used a step that was just below my knee)
Jacknife - 2x80 -
Yahoo! Me too. :happy: Did you do AMRAPs?I'm finishing up Stage 1 this week. Official measurements coming after the weekend!
(I did. Second round today. Now I'm all aquiver.)
What are AMRAPs?0 -
As Many Reps As Possible (or if CF it's Rounds)
Yahoo! Me too. :happy: Did you do AMRAPs?I'm finishing up Stage 1 this week. Official measurements coming after the weekend!
(I did. Second round today. Now I'm all aquiver.)
What are AMRAPs?
You use your beginning weight for each lift & see how many reps you can do of that beginning weight to see how far you've come. I've got a couple weeks til I am there.0 -
Hi Everyone!
I am just getting started with NROL4W and I'm excited to have found this group! I did my second A work out on Friday, but I'm counting it as my first since the first workout was really about figuring out form and establishing some starting weights. I'm going to go do workout B this evening. I was going to go yesterday but I opted to go for a run in the beautiful weather instead.
Workout from last Friday:
Squats: 1 set of 15 at 75 lbs, 1 set of 15 at 85 lbs
Push Ups (45 degree mod): 2 sets of 15
Seated Row: 2 sets of 15 at 80 lbs - these felt a little light. I will probably go up to 90 next time.
Step Up: 2 sets of 15 at 25 lbs. These are tough! I'm stepping up onto a ~20" bench and by the end I am sweating! Plus since it's really more like 30 reps (15 with each leg), it is longer and tougher than some of the other exercises.
Prone Jackknife: 2 sets of 8. These feel really easy to me...maybe I'm doing them wrong?0 -
Pearl and Runzalot- congrats on finishing stage 1!
Lizpirate - it looks like we are both just starting. Good luck! (virtual high five)
I did stage 1 B1 workout:
Deadlift 2x15 reps at 75 lbs (this was my time using a barbell to to this, very awkward. I have always used kettle bells. Also surprised at how 80 felt light with Kbs, but the weight feels heavier with the barbell, or I should say it's more in the front, so feels different)
Dumbell shoulder press: 2x15 at 15 lbs in each hand
wide grip lat pulldown 2x15 at 50 lbs
Lunge 2 x 15 at 25 lbs in each hand (weird that I can do 30-35 walking, but that was too awkward with the static lunges. In fact, I may go down to 20 lbs)
Swiss ball crunch 2 x 10 reps with 10lbs plate
Keep it up ladies! Good work!10 -
Pearl and Runzalot- congrats on finishing stage 1!
Lizpirate - it looks like we are both just starting. Good luck! (virtual high five)
I did stage 1 B1 workout:
Deadlift 2x15 reps at 75 lbs (this was my time using a barbell to to this, very awkward. I have always used kettle bells. Also surprised at how 80 felt light with Kbs, but the weight feels heavier with the barbell, or I should say it's more in the front, so feels different)
Dumbell shoulder press: 2x15 at 15 lbs in each hand
wide grip lat pulldown 2x15 at 50 lbs
Lunge 2 x 15 at 25 lbs in each hand (weird that I can do 30-35 walking, but that was too awkward with the static lunges. In fact, I may go down to 20 lbs)
Swiss ball crunch 2 x 10 reps with 10lbs plate
Keep it up ladies! Good work!1
Just on the lunges, not sure if I am misreading what you wrote but its 15 on each leg. So you could do 15 right then 15 left or as most do 30 alternating lunges. So in total you do 60 of the buggers (across 2 sets). I felt that burn the next day lol
If I misread you and this is what you already did, apologies for getting it wrong 0 -
Good morning ladies! I did my Stage 1 B1 workout last night as well. It went as follows:
Deadlifts: 2x15 at 65 lbs. My gym membership came with a free hour of personal training and I am taking advantage of this tomorrow to work on my deadlift form. 65 felt light but I'm not confident enough in my form to go heavier for fear of hurting myself.
Dumbell Shoulder Presses: 1x15 at 30 lbs (15 each hand), 1x13 at 35 lbs (17.5 in each hand). Couldn't quite eke out the last two at 35, but I'm going to try for that again next time because it was close.
Lat Pull Downs: 1x15 at 60 lbs, 1x15 at 75 lbs
Lunges: 2x15 at 25 lbs (12.5 each hand)
Swiss Ball Cruches: 2x15 with arms extended overhead
It was a quick one since I was rushing to get home. Looking forward to doing some work on my deadlift and squat form tomorrow AM.
Iambentjewel--yay for having a buddy starting out at the same place!
Quick question for you ladies. I am a runner and so I've been doing weights on days I'm not running. Have you found that either interferes with the other? I'm hoping to build muscle while not losing too much speed/endurance on my running.0 -
Liz - according to the book, you are not supposed to do ANY endurance training while you are doing this program. I am having a hard time with this as well. I do like an occasional jog or some time on the elliptical machine. Sometimes a good cardio workout hits the spot! However, he says the results won't be the same. Different hormones are released for muscle building versus endurance training. It is a conflict and 100% won't go to the muscle recovery and rebuilding (my recollection of the book anyway). He says something like yoga or pilates or perhaps playing a sport once per week is acceptable as long as it doesn't move into cardio yoga or anything endurance like, etc. Like you, I don't think many of us workout enthusiasts are able to play exactly by these rules.
Frankly the stage 1 workouts don't seem like enough. Not that the exercises aren't challenging, they are. But there are only 5 and I am usually done in less than 30 minutes. I want to go for a jog once I get home, or do more strength training exercises, but he also says not to do that. Just do the workouts as they are laid out and the results will come. grr...I am still going to go to my cardio tennis class on Saturday morning.
Good call on the deadlifts. I think maybe I went too heavy. I am not sure. My middle back is a little sore and it's hard for me to know if it was from improper form with the deadlift, or maybe from the lat pull downs. I think that I will go a wee lighter next time and focus on form.
Good luck!!0 -
sian - I meant to reply to you as well. I did alternating :-) I think 15 in a row might kill me lol....0
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I did my session this morning with the trainer and it was really helpful! The main thing for me is keeping my weight in my heels and keeping my legs strong through the lift. I'm tall and lanky, so that's a challenge for me. I was really glad I did it, though. She gave me some other exercises and stretches that I think will help a lot. I also found out what I already knew, which is that my hamstrings are insanely tight. It's something I've always struggled with and it's really frustrating. She said that to really make a difference I should be stretching them for an hour a day. O.o0
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Hi everyone!
I did my first workout from the book last night (stage 1 workout A). The biggest mistake I made was showing one of the gym trainers my worksheet & asking him to show me how to use the squat rack. He spent the next 10 minutes trying to convince me to use the power plate instead! Eventually we compromised on goblet squats with a 5kg weight but I'm still annoyed about it now. I have my eye even more firmly fixed on the squat rack for tomorrow morning's session now though!! He also tried to tell me I should use the chest press instead of doing press ups & we debated that for a good few minutes...:grumble:
I was pretty conservative with the weights throughout and did 60 degree push ups as that was the only suitable surface I could see near to the seated row machine but will definitely go heavier tomorrow as I felt I could & should do more.
Did everyone else start out on the squat rack?0
