Stage 1

Beeps2011

....this is why I do my working-out at the gym....hubby (happily) can stay!

Shyloh1

Here is a link to a homemade power rack:

http://www.home-gym-bodybuilding.com/homemade-power-rack.html

Wow! Thanks Shyloh. I didn't realise they were so huge. Wish i had a basement. Might have to stick to the weight bench until it collapses

This one is big,but there are other versions that you can Google.

Hubby has the steel pipes already,all we have to do is buy the lumber. I know it takes up space,but hubby is so afraid of me hurting myself,that's why we are making our own.

Shyloh1

....this is why I do my working-out at the gym....hubby (happily) can stay!

I just prefer to do my workouts at home,that way I don't have to wait to use any of the equipment.

We are going to go and price out the lumber as soon as we get our basement cleaned up.

jamk1446

You girls are going to think I'm weird,but at the present time...I am using my kitchen chairs as a rack for my barbell when I do squats. I put towels on the back of the chair,so I don't mess them up.Plus I put something heavy on the seats of the chairs so they don't move. My hubby keeps on telling me that it's not safe,so that' when he suggested making me a power rack.

I'm not squatting all that heavy,about 65lbs..but want to go heavier of course.

I don't think that's weird, I think it's pretty clever. But good that your husband is going to make something more appropriate as you progress in weight.

cgrout78

So I really want to get help making sure that my form is right for my lunges, deadlift and squats. Is it ok to set up an appt with a personal trainer on a "non workout" day just to go through those ones? Maybe do lighter weights?

gillleeman

OMG its so big!!!! My husband would kill me if I asked him to build that in his garage he already moans that my treadmill, fitness ball and weights take up more than enough room. At the moment I balance my bar on the tall freezer (which he also moans about being in the garage!!) which isn't ideal or safe I know. Might just be easier to get rid of the husband :laugh:

Just say that first sentence to your hubby over and over and he'll build you whatever you want! <evil grin>

I bought mine online...it was cheaper than buying the steel to make it! And since we found a used bench and weights in a local trading paper for WAAAAAAY cheap, I used the money I had planned to spend for weights on it. I absolutely could not live without it now!

That made me splutter on my coffee!!!!!!!!!!!!!!!!!!!! So funny!!!!!!!:laugh: :laugh:

gillleeman

cgrout that sounds a very good idea to me, go for it.

Also think the chair idea is better than my freezer so will try that.

I've only completed 4 workouts of A and B but certainly feeling better and fitter. I've had piriformis syndrome for months and this week have not had any discomfort from it, sure its because my piriformis is strengthening due to squats and lunges yeah should have done this years ago!!!!

Jenlwb

I'm not sure how you gals can do it with chairs as a squat rack, you must have to get down to pick the bar up. I have trouble doing it from my weight bench, and the posts come up to chest height! but the width is tricky, the posts are where my hands want to be, so when i put the bar back i tend to trap my hands. Therefore have to do it when hubby is around to assist :frown:

I just did workout A for the 2nd time, and although i did as much weight as poss I really don't hurt today, just slight stiffness. Unlike workout B, which seems to kill my quads!

Feeling soooo much more energetic, i think it must be the added protein. I never realised my old diet was so carb-reliant.

Lift-on ladies!

Shyloh1

I'm not sure how you gals can do it with chairs as a squat rack, you must have to get down to pick the bar up. I have trouble doing it from my weight bench, and the posts come up to chest height! but the width is tricky, the posts are where my hands want to be, so when i put the bar back i tend to trap my hands. Therefore have to do it when hubby is around to assist :frown:

I just did workout A for the 2nd time, and although i did as much weight as poss I really don't hurt today, just slight stiffness. Unlike workout B, which seems to kill my quads!

Feeling soooo much more energetic, i think it must be the added protein. I never realised my old diet was so carb-reliant.

Lift-on ladies!

The backs of my kitchen chairs are high enough that I can get underneath the bar,take a couple steps back and start my squats.

I'm doing workout A7-Stage 1 this morning before we head out of town for the day!

Have a good day ladies and lift heavy! Boo Yah!

DarkAngellEyes

Im looking forward to 1B WO#6 tomorrow... Last time I was able to deadlift 85 lbs, but it was tough so I think I'm going to stick with that again - I still worry a bit about increasing the weight too quickly.

Regarding the calorie ranges - I know the book recommends eating a certain amount on non workout days and a higher amount on your lifting days... my question is for those of you who also do a bit of cardio or other excercising in between your lifting days - do you still eat the lower amount (as suggested for "nonworkout" days)? or do you track & eat back your excercise calories on these days?

Jenlwb

Regarding the calorie ranges - I know the book recommends eating a certain amount on non workout days and a higher amount on your lifting days... my question is for those of you who also do a bit of cardio or other excercising in between your lifting days - do you still eat the lower amount (as suggested for "nonworkout" days)? or do you track & eat back your excercise calories on these days?

I always aim to eat my exercise cals regardless of how they're earned. I think that's also advocated by this program. Correct me if i'm wrong.

Having said that I've had trouble eating them all lately!

alf1163

Good morning fellow lifters!!! :drinker: Glad to hear everyone is doing so well. Wow, most of you are lifting heavy for real!!!! :laugh: It makes me feel like a wimp. :noway: I have two more weeks of stage 1 so will try, cautiously, to increase the weight. I am not using a barbell, just dumbbells, working out at home.

Darkangel, I only take one day a week to rest and that is when I eat less calories (1500), the rest of the week I eat 1900 or try to. :laugh: If I eat less it is just between 100-200 less. I am doing the program only twice a week and teach Zumba 4 nights a week.

Have a great day!!!! :flowerforyou:

carrie_eggo

Hey ladies! I have been doing a horrible job keeping up with this thread......I am pretty much done with stage 1. I technically have 1 workout left that would have been done last Monday but I went on vacation. So this last week, I took the WHOLE week off of lifting. Saturday night we FINALLY bought our Olympic bar. Soooo...... I am going to continue with Stage 1 for at least a couple more weeks. Keep up the good work everyone!!

gillleeman

Yes I eat back my exercise calories and have my calories set at maintnenance for the 4 weeks recommended. I went lots over for two weeks I mean massively, but today I crept on the scale and its still registering a loss so happy. Two more weeks at maintenace and I'll see what I'm going to do then. I also have so much energy from the protein, but do still crave the carbs. I'm having trouble getting all the protein in and do find i'm thirstier because of it.

At the moment i'm squatting with hand weights. My legs had no strength when I began this program and had to start squatting to a chair, then I progressed to full squat (still with no weights), now finally I'm fully squatting with 5 kg weight.

thankyou4thevenom

So I did a couple of trail runs and didn't have this happen. I did the first workout of stage 1 this morning and currently have a very sore left wrist. Completely random I know.

kelseyhere

So I really want to get help making sure that my form is right for my lunges, deadlift and squats. Is it ok to set up an appt with a personal trainer on a "non workout" day just to go through those ones? Maybe do lighter weights?

working out with a trainer is a fantastic idea! Especially if you are new to weight lifting, you don't want to get injured early on and then lose your motivation. When you make your appointment, I'd recommend bringing the book with you so that the trainer can build your workout around that, focusing on the moves you need to learn.

Instead of making the appointment on a "rest" day, I would suggest you just sub it out for a normal lifting day. It will take you that much longer to finish the program, but who cares? Going back to the book, even if you are lifting lighter weight on a rest day, you aren't giving your muscles the time to heal and rebuild.

Beeps2011

I completely second the suggestion to work with a trainer to get your form right. And, to do it on your normal weight-lifting days.

This is my last week (for now) with my personal trainer.

So, I begin Stage 2 on Wednesday! He will monitor me doing Stage 2A on Wednesday and then he will monitor me doing Stage 2B on Friday. And then, I'm on my own for the rest of Stage 2!

I'm excited!

I'm nervous!

Wish me luck!!

cgrout78

good luck!!!

jarrettd

I second that!

jamk1446

I completely second the suggestion to work with a trainer to get your form right. And, to do it on your normal weight-lifting days.

This is my last week (for now) with my personal trainer.

So, I begin Stage 2 on Wednesday! He will monitor me doing Stage 2A on Wednesday and then he will monitor me doing Stage 2B on Friday. And then, I'm on my own for the rest of Stage 2!

I'm excited!

I'm nervous!

Wish me luck!!

That's an excellent plan, you're going to do great.

sarah_ep

Wow! You ladies are so strong! I can only squat 25lb right now and I really feel it the next day.

I think the personal trainer is a great idea as well. I really can't afford one so I am depending on You Tube videos. I review them the day before I go exercise to refresh myself on proper form. It is working so far.

Shyloh1

Hey ladies! I have been doing a horrible job keeping up with this thread......I am pretty much done with stage 1. I technically have 1 workout left that would have been done last Monday but I went on vacation. So this last week, I took the WHOLE week off of lifting. Saturday night we FINALLY bought our Olympic bar. Soooo...... I am going to continue with Stage 1 for at least a couple more weeks. Keep up the good work everyone!!

I'm glad you got your barbell,it'll make things much easier for you!

Shyloh1

I completely second the suggestion to work with a trainer to get your form right. And, to do it on your normal weight-lifting days.

This is my last week (for now) with my personal trainer.

So, I begin Stage 2 on Wednesday! He will monitor me doing Stage 2A on Wednesday and then he will monitor me doing Stage 2B on Friday. And then, I'm on my own for the rest of Stage 2!

I'm excited!

I'm nervous!

Wish me luck!!

Good luck!

I'm excited for you!

Shyloh1

I'm almost done Stage 1,just a few more workouts!

I was able to squat 80lbs this morning!

I'm looking forward to starting Stage 2!

thankyou4thevenom

Wow! You ladies are so strong! I can only squat 25lb right now and I really feel it the next day.

I think the personal trainer is a great idea as well. I really can't afford one so I am depending on You Tube videos. I review them the day before I go exercise to refresh myself on proper form. It is working so far.

25lb? That's brilliant. I've only done the first workout but even using 5kg (11lbs) It's killed me.

Jenlwb

Wow! You ladies are so strong! I can only squat 25lb right now and I really feel it the next day.

Sarah is that you with your 25lbs in the pic? He doesn't look that big!!

And Shyloh, 80lbs, that's amazing. I'm starting out with about 45lbs, and can't imagine doubling that, what did you start with?

Jen

Beeps2011

I really am enjoying this program.

I'll keep lurking here on Stage 1 while I move into Stage 2.

Good luck to all of you! Remember, it isn't HOW MUCH you are lifting that matters (yet)....it matters that you are INCREASING that weight everytime you lift. So, focus on the INCREASE, and don't worry about what everyone else is doing.

You are GOLDEN just for giving it your BEST TRY!

sarah_ep

Thank you - Thanks! I actually started at 20, now I am trying 25. It's brutal. Were you doing anything before this? I just moved to San Francisco a year ago and strengthened my legs a lot from all the walking.

Jen - ha! I did practice with him before starting, he's a good 16lb squat He doesn't care too much for it though, unless there is a treat involved.

Beeps2011

Ahhhhhhhh, yes, I WAS doing *stuff* before NROL4W.

I have been a cardio-gym rat for more than 25 YEARS!! And, I ran and stepped and zumba-d and cycled and ellipticalled and staired myself for hours and hours and HOURS every single day/week/month/year.

And now, I have turned that new leaf and am 100% focused on weight-training. Of course there is HIIT built into this program. And, I'm quite fond of s-t-r-e-t-c-h-i-n-g, too!

gillleeman

I really am enjoying this program.

I'll keep lurking here on Stage 1 while I move into Stage 2.

Good luck to all of you! Remember, it isn't HOW MUCH you are lifting that matters (yet)....it matters that you are INCREASING that weight everytime you lift. So, focus on the INCREASE, and don't worry about what everyone else is doing.

You are GOLDEN just for giving it your BEST TRY!

Thanks for that I really need to hear those words, I'm dreadful for comparing.

I'm still struggling with push-ups and finding it difficult to increase the difficulty each time. Today I did my 3 sets of 10 on the garage window sill and still found that tough. Did try to go lower in the 2nd set (on to the chest freezer) but struggled and went back to the window sill. Think I may have to stay there another week.