Stage 1
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So glad you found someone to work with!! Best of luck in your new partnershipLove, LOVE my new trainer! He put me through a hard workout tonight--his own to start--but he took my NROL4W book home with him so that we can work the program starting Saturday.He likes lifting heavy and he's encouraging me to do so. This is going to work out just fine, I do believe.
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Stage 1, Workout 6B just finished and I am completely done in. I also seem to have stalled, in that I was totally unable to increase weights at all. Maybe a tiny little but of room for manouvre in one or two things, but certainly not in others. I'm wondering if I need to increase my food intake, given that I've tried to stick to the maintenance level this week, and have simultaneously felt exhausted. I was going way over previously, and didn't actually put any weight on at all. I think i've just talked myself into it, but any views? I should add that I mean the NROL4W maintenance level, not MFP which is much too low for me.0
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I just did my first of the AMRAP workouts. I had to stop before I reached failure as far as my muscles go because I just couldn't breathe.0
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So I've finished my first week and I'm loving it so far, but I'm curious about something. I'm finding that after workout A I'm having a lot of tightness in my hips and a sort of dull ache, the best way I can describe the ache is like a growing pain when you were a teen. I had it in my left hip after 1A and my right hip after 2A. Anyone else experience this, should I be concerned and do you know how to relieve this? I believe this would be the area around my hip flexor and I'm finding it rather difficult to stretch. It doesn't last for terribly long (a day, a few hours) but it is very uncomfortable. Thanks!0
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i'm eating through weights for every exercise but step ups. for the seated row i'm going to have to switch to bent upright rites because the cable machine only goes up to 190# and i'm already at 180.
@ ellie are you stretching and getting massage or at least foam rolling frequently? i find that helps alot, especially the foam rolling. it can be very painful but it's worth it0 -
Hi everyone,
I've been reading through this group for a couple weeks now while I figured out when I was actually going to start the program.
I finished the book a couple weeks ago but just wasnt finding the time to fit in a weight training workout until tonight.
I did Workout A of Stage one and although I dont feel tired or sore, my arms and shoulders definitely feel rubbery. And I got a rug burn on one of my knees because I collapsed on the floor while trying to get through my 2nd set of prone jackknife. That is HARD!!!
Anyways, I'm glad I'm officially a "lifter" now that I've been able to start. I'm really looking forward to getting into the workouts and buildin those big huge manly muscles!
I appreciate those of you that have been through the first stage coming back and giving advice and suggestions to the newbies, support systems are necessary for success in weight loss and lifestyle changes taht we are going through. Thank you!0 -
i'm eating through weights for every exercise but step ups. for the seated row i'm going to have to switch to bent upright rites because the cable machine only goes up to 190# and i'm already at 180.
@ ellie are you stretching and getting massage or at least foam rolling frequently? i find that helps alot, especially the foam rolling. it can be very painful but it's worth it
I've never tried the foam rolling but keep hearing things about it, I'll have to look into that. thanks!0 -
I just got back from the gym, today was 3B. I was able to deadlift 100lb, and it felt great!0
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I just got back from the gym, today was 3B. I was able to deadlift 100lb, and it felt great!
Wow! 100lbs and you're only on workout 3 - that's so good!0 -
ThanksI just got back from the gym, today was 3B. I was able to deadlift 100lb, and it felt great!
Wow! 100lbs and you're only on workout 3 - that's so good! I've lifted a little bit before, but I think it's been 2 years since my last deadlift. I never got comfortable with it before, so I ended up switching back to Zumba and using the weight machines. 0 -
Oh man I'm sore today. That first AMRAP workout has kicked my bum!! It's like starting the first stage all over again.
I think I might have to take two weeks off before I start stage 2 because my work hours are just about to go insane.0 -
Second workout with Cleveland (my new trainer) this morning.
We used some of the NROL4W exercises--but still not back on the Stage one--but for a very good reason.
He is reading the entire book. He told me this morning that if this is what I want to do, then he owes it to me to read the whole book, not just give it a cursory look see. He also promised to have me in a bathing suit in 90 days.
Then he proceeded to kick my butt for 40 minutes. That's the first workout with a trainer in which I went through an entire two liter bottle of water and sweated out enough liquid to match.
Now, I've kicked my shoes off and I'm drinking my post workout shake, feeling for the first time, that paying for a trainer is going to be worth the money.0 -
Sounds like you just may be on the right track Kelekat! Good luck with the new trainer he sounds like exactly what you need.
I really hate the B workouts. My hands are killing me. I am here crying uncle. I'm getting gloves tomorrow. Didn't increase weight to much deadlift from 80-90, lat from 70-75, but man is my body screaming.0 -
You've gotta have gloves....
And I'm sore today in muscles that I forgot existed! :bigsmile:0 -
I left my book at the gym today! Luckily they found it and are holding it for me.
I think I did workout 5A (whatever the 9th workout is as I don't have the book in front of me) and I fell off the swiss ball for the first time, twice.
I'm considering changing gyms. I belong to Planet Fitness and the only barbells they have are Smith Machines and they're invariably in use by someone large.0 -
workout 5b done and i really need to increase my dead weight. maybe by 30#
deads: 110 , 125
shoulder press left: 30,25 right 22.5, 25
wide lat : 112.5, 120
lunges : 22.5, 25
swiss ball crunch 25
i tried a set of lunges barefoot and i had so much better balance. i'm definitely ordering a pair of those barefoot trainers
i ended my workout with 15 minutes if sprint hiit. legs were jello by the end0 -
Workout A7 and I upped all my weights. :explode: it was a tough one. I could not find the energy for HIIT at the end. I'll have to get that done tomorrow. The only exercise I was not "at max" for was the squat, I am going to increase again before I finish. It felt so good to push those 8 reps just as hard as I could!
I ate a huge supper and have a feeling that it's going to be early to bed tonight.
Nancy0 -
BRavo! those are some really nice numbers!workout 5b done and i really need to increase my dead weight. maybe by 30#
deads: 110 , 125
shoulder press left: 30,25 right 22.5, 25
wide lat : 112.5, 120
lunges : 22.5, 25
swiss ball crunch 25
i tried a set of lunges barefoot and i had so much better balance. i'm definitely ordering a pair of those barefoot trainers
i ended my workout with 15 minutes if sprint hiit. legs were jello by the end0 -
Did w1a today!! First day. Only did the barbell for squats and bent over rows. Held 15 pound dumbbells for step ups. I have to work on my balance for the abs exercises. I can manage one set of "manly" push ups as long as I take a 5 second break after thefirst ten. Might add some weight next time!0
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I started Stage 1 today and did my first set of squats using only the oly bar, then added 10 pounds for the second set. I thought I was going to have difficulty with the prone jacknife, but actually did well! I was worried about falling off the ball, but that didn't happen...thank goodness!
I did, however, hit a snag when I had to do step-ups. My little, dinky gym doesn't have any steps or boxes. I did find a small, platform maybe six inches high, so I used that. Not productive at all. I think I'll have to use a bench next time, which is going to make things a bit harder. Overall, it was a pretty good workout!0 -
I started Stage 1 today and did my first set of squats using only the oly bar, then added 10 pounds for the second set. I thought I was going to have difficulty with the prone jacknife, but actually did well! I was worried about falling off the ball, but that didn't happen...thank goodness!
I did, however, hit a snag when I had to do step-ups. My little, dinky gym doesn't have any steps or boxes. I did find a small, platform maybe six inches high, so I used that. Not productive at all. I think I'll have to use a bench next time, which is going to make things a bit harder. Overall, it was a pretty good workout!
Great job getting your first workout done! I've been doing my step-ups on a sturdy kitchen chair (work out from home) and it kicks my butt everytime- lol!0 -
Great job getting your first workout done! I've been doing my step-ups on a sturdy kitchen chair (work out from home) and it kicks my butt everytime- lol!
Thank you! Being that I need my butt kicked, using the bench will do the trick next time! :happy:0 -
Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!0
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Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
You've got this!! Let us know how it goes!0 -
Does anyone else get a "lifter's high"? I know people talk about the runner's high all the time. I'm a runner, but I don't know if I really have ever had a runner's high. I know that I definitely get a "lifter's high" after my workouts. Has anyone else experienced that?0
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Excellent! I did A6 tonight and just hit 100lbs. I was at 95 and just made myself do it. I also accomplished one of my main goals tonight, I can pick up my 8-year-old!! (he's only 80lbs.)Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
Congrats to all those starting this week! Best of luck to you.0 -
Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
maggie, you're my inspiration!
i did 6b today.
deadlift 85
shoulder press 17.5
lat pulldown 85
lunge 27.5
ball crunch 27.5x25
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?0 -
Question:
I want to change to using a bar for my squats as my hands start hurting despite gloves with going higher than 8kg per hand.
My gym hasn't got a barbell rack so you load the bars on the floor, which I suppose makes it hard to get overhead.
Any recommendations how to get the bar to my shoulders safely?0 -
I left my book at the gym today! Luckily they found it and are holding it for me.
I think I did workout 5A (whatever the 9th workout is as I don't have the book in front of me) and I fell off the swiss ball for the first time, twice.
I'm considering changing gyms. I belong to Planet Fitness and the only barbells they have are Smith Machines and they're invariably in use by someone large.
I just started and did my first 2 workouts this week but I am already seeing this problem. I don't want to use smith machines for squats since they tend to lead to bad form so I'm planning to just use dumbbells. (I just did body weight the first time) for the dead lifts mine have some of the curved bars that are separate from the machines so I used those.0 -
Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
maggie, you're my inspiration!
i did 6b today.
deadlift 85
shoulder press 17.5
lat pulldown 85
lunge 27.5
ball crunch 27.5x25
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I had the same question on deadlifts so I found a video on how to do them on you tube. The trainer bent down picked up the bar and then each time when he went down again kept the bar just barely off the ground. (So option b)0
