Stage 1
Replies
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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'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!0 -
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'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!0 -
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'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!
I have a hard time with the lunges too. It was the only one I didn't complete the full sets of during my first B workout yesterday. But I have always hated lunges. I have trouble bending my knees enough to get down that low.0 -
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'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!
You can set the bar down if you need to readjust your hands or something like that, but no need to stand up. There are times I will set the bar down and readjust my hands or pause for a second, but I stay in a bent down position..
On the lunges, you can stay in the lunge position, but you get a better core workout if you return to the neutral position.0 -
I've finally passed the halfway point of Phase 1! I did workout 5A yesterday and it was nice doing 3 sets of everything. I was thrown out of my groove a little in the beginning when I had to wait for the foam padding thingy for the squat bar. But I've managed to really increase my numbers since the start.
Squats went from 60 lbs to start up to 115 lbs yesterday (the squat rack made a huge difference)
Deadlifts went from 50 lbs to 85 lbs
Pushups went from 30 degree incline to on the floor on my toes
Lunges went from holding two 15 lb kettlebells up to two 25 lb kettlebells
Step ups went from holding a 10 lb medicine ball to holding two 20 lb kettlebells
I don't have my sheet so I forget the rest of the numbers, but it's definitely been a great improvement! I haven't lost any weight but I'm curious to see my waist measurements and stuff at the end of Phase 1. I've got workout 5B tomorrow and I'm not sure if I'll get 6A in this week. I'm likely spending Friday evening with my boyfriend, since I have a 5K Sunday morning and he's flying out to Arizona for a business trip next week on Sunday afternoon.0 -
I've finally passed the halfway point of Phase 1! I did workout 5A yesterday and it was nice doing 3 sets of everything. I was thrown out of my groove a little in the beginning when I had to wait for the foam padding thingy for the squat bar. But I've managed to really increase my numbers since the start.
Squats went from 60 lbs to start up to 115 lbs yesterday (the squat rack made a huge difference)
Deadlifts went from 50 lbs to 85 lbs
Pushups went from 30 degree incline to on the floor on my toes
Lunges went from holding two 15 lb kettlebells up to two 25 lb kettlebells
Step ups went from holding a 10 lb medicine ball to holding two 20 lb kettlebells
I don't have my sheet so I forget the rest of the numbers, but it's definitely been a great improvement! I haven't lost any weight but I'm curious to see my waist measurements and stuff at the end of Phase 1. I've got workout 5B tomorrow and I'm not sure if I'll get 6A in this week. I'm likely spending Friday evening with my boyfriend, since I have a 5K Sunday morning and he's flying out to Arizona for a business trip next week on Sunday afternoon.
Sounds like you're doing awesome! Congrats to you!0 -
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'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!
You can set the bar down if you need to readjust your hands or something like that, but no need to stand up. There are times I will set the bar down and readjust my hands or pause for a second, but I stay in a bent down position..
On the lunges, you can stay in the lunge position, but you get a better core workout if you return to the neutral position.
I second this on the lunges. I often feel like I'm losing my balance, but just regaining it and/or keeping it steady really gives my core a good workout!0 -
Just completed workout 4A today, and oh my goodness I had a rough time. I had a stomach bug over the weekend, and today was the first day I've attempted any type of workout. Don't know if this was what made the difference or not?? Gotta love those prone jackknives though!!!! My legs totally gave out today on #14 of the second set, and I totally busted my butt on the floor- lol! (good thing I work out from home :-)0
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Also, can anyone give me any guidance on how to set up my macros on my food diary? 40/30/30
Thanks :-)0 -
Also, can anyone give me any guidance on how to set up my macros on my food diary? 40/30/30
Thanks :-)
Click on "My Home" then "Goals" choose to change goals at the bottom.
Pick the custom option and you can change them on that page.0 -
Thanks :-)0
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I managed to get Stage One finished last week and Special Workout A- but then I went away for the weekend and got ill afterwards so I haven't managed to finish the Stage yet! :sad:
I am tempted to leave Special Workout B as I have now been forced into a week off but I won't feel right until I have done it- so going to get that done as soon as I am better (hopefully this wknd) & then move straight on to Stage Two. Will post results up as soon as I am done
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i decided to meet with a trainer this week to go over my form on squats, deadlifts, lunges, seated row (cause i don't feel anything except in my biceps) and lat pull downs. the owner of the gym felt weird setting me up with a session that i'm going to basically be controlling, but it's not like i'm not paying for it! i think i talked him into it a bit
i've been doing squats in the smith machine but i've read so many bad things about this piece of equipment that i want to switch to the power rack, but unless i know my form is right i'm worried about having to balance the weight and do the squat without falling over. hoping he can alleviate that issue. and my back feels like it's doing the most work during deadlifts and i'm not sure that's correct.
after i meet with him i'm thinking i might start from the first workout again, because at least then i'll know i'm doing it properly. if only i had thought of doing this before i started the proram!0 -
I completed my first B workout. I officialy hate lunges. :grumble: I hated them through every single one and I see no changing my mind about them in the future. However, I WILL do them. I do feel pretty good, though. I had minimal soreness from Monday's workout, so I'm hoping for the same this time around.0
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I had a minor business trip scare the past 24 hours, I nearly got sent to San Diego with 12 hours notice for a week, which meant a week off from NROLFW! But luckily I don't have to go, so tonight is workout 5B. I like doing 3 sets per exercise, it makes the workout a bit longer. I was finishing in 20 minutes before and I just felt like it was too short, haha. The 3 sets for workout A got me to a solid 30 minutes for the workout.
I've been doing my squats on the squat rack and it is a bit difficult to keep your balance, but it really engages your core to do it so you get a better benefit from it. I've never used the Smith machine, I don't like the idea of the machine helping me since the bar is constrained in one direction. The only thing I've used it for is to set the bar closer to the floor and do pullups underneath it, haha.
I'm supposed to be running a 5K on Sunday, but the weather is looking terrible for the weekend. I've never run in anything but drizzling rain before and I honestly can't stand being out in the rain all together. If it's raining significantly on Sunday morning, I'll probably pass on the race. It sucks, but I'm not going to go be miserable for an hour.0 -
I had a minor business trip scare the past 24 hours, I nearly got sent to San Diego with 12 hours notice for a week, which meant a week off from NROLFW! But luckily I don't have to go, so tonight is workout 5B. I like doing 3 sets per exercise, it makes the workout a bit longer. I was finishing in 20 minutes before and I just felt like it was too short, haha. The 3 sets for workout A got me to a solid 30 minutes for the workout.
I've been doing my squats on the squat rack and it is a bit difficult to keep your balance, but it really engages your core to do it so you get a better benefit from it. I've never used the Smith machine, I don't like the idea of the machine helping me since the bar is constrained in one direction. The only thing I've used it for is to set the bar closer to the floor and do pullups underneath it, haha.
I'm supposed to be running a 5K on Sunday, but the weather is looking terrible for the weekend. I've never run in anything but drizzling rain before and I honestly can't stand being out in the rain all together. If it's raining significantly on Sunday morning, I'll probably pass on the race. It sucks, but I'm not going to go be miserable for an hour.
This is one thing I am a bit worried about. I just got some more responsibilities at work (which is a good thing) but I'm going to have to do quite a bit more travel and I came in at a busy part of the project. I was in DC for a few days 2 weeks ago, am probably going to Seattle in early April (right before Easter... flight home will probably be on good friday, which will probably suck, I have never flown right before a holiday) Georgia for late April, and DC again in May... no idea how I'm going to keep the workouts going during all that.0 -
I had a minor business trip scare the past 24 hours, I nearly got sent to San Diego with 12 hours notice for a week, which meant a week off from NROLFW! But luckily I don't have to go, so tonight is workout 5B. I like doing 3 sets per exercise, it makes the workout a bit longer. I was finishing in 20 minutes before and I just felt like it was too short, haha. The 3 sets for workout A got me to a solid 30 minutes for the workout.
I've been doing my squats on the squat rack and it is a bit difficult to keep your balance, but it really engages your core to do it so you get a better benefit from it. I've never used the Smith machine, I don't like the idea of the machine helping me since the bar is constrained in one direction. The only thing I've used it for is to set the bar closer to the floor and do pullups underneath it, haha.
I'm supposed to be running a 5K on Sunday, but the weather is looking terrible for the weekend. I've never run in anything but drizzling rain before and I honestly can't stand being out in the rain all together. If it's raining significantly on Sunday morning, I'll probably pass on the race. It sucks, but I'm not going to go be miserable for an hour.
This is one thing I am a bit worried about. I just got some more responsibilities at work (which is a good thing) but I'm going to have to do quite a bit more travel and I came in at a busy part of the project. I was in DC for a few days 2 weeks ago, am probably going to Seattle in early April (right before Easter... flight home will probably be on good friday, which will probably suck, I have never flown right before a holiday) Georgia for late April, and DC again in May... no idea how I'm going to keep the workouts going during all that.
If I had to go, I probably would have tried to do the workouts in the hotel gym. Also, a lot of gyms will allow you to get a 7 day free trial pass. When I went to Long Beach, CA last year there was a gym right next door to the hotel that I could have gotten a free pass at (I overheard some military guys talking about it at breakfast, haha). It's an option to keep it going. Usually when I travel though, I hit the gym every day for half an hour of cardio or something. I could probably do a modified strength workout with whatever weight equipment they had.0 -
Feeling discouraged this evening, for two reasons:
1. I realised I had miscalculated on my last A workout and wasn't lifting 99.9kg on the squat (I'm embarrassed to say how far below that I was!), and
2. I seem to be going backwards with my shoulder press; I couldn't lift as much as I did last time.
OK, so 1. was just a silly mistake, but as for 2, surely I should be getting stronger, not weaker? Has anyone else experienced this?0 -
I have definitely l had days where I had to take a step back on some moves that I had been doing more on. Sometimes I can point to something like being tired, TOM, or something and other times I don't know why but I usually feel like I can take it up again the next time so wait and see. Do not despair! I think my progress has been uneven at times but it's still progress!0
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Feeling discouraged this evening, for two reasons:
1. I realised I had miscalculated on my last A workout and wasn't lifting 99.9kg on the squat (I'm embarrassed to say how far below that I was!), and
2. I seem to be going backwards with my shoulder press; I couldn't lift as much as I did last time.
OK, so 1. was just a silly mistake, but as for 2, surely I should be getting stronger, not weaker? Has anyone else experienced this?
I agree with kcfaber - many things could cause you to not be able to lift as much on certain days. Overdoing exercise on "off" days, not getting enough sleep, TOM, weakened immuned system, etc. Just try to get back up there on your next workout.
and don't be embarrassed at how much you are squatting!!! Everyone starts at different levels and we all have to start somwhere. What's most important is that you are getting stronger as you go.0 -
I, too, have had to reduce my weights sometime - and then build back up. Don't be discouraged....it is all happening for a reason.0
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I had that problem with the push-ups. I was feeling pretty good with my progress and thought maybe I was ready to move to the floor, but could barely get through 12 at a 45 degree incline in my last workout. I did have less rest days in between for this workout so I figure it was because of that.0
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Feeling discouraged this evening, for two reasons:
1. I realised I had miscalculated on my last A workout and wasn't lifting 99.9kg on the squat (I'm embarrassed to say how far below that I was!), and
2. I seem to be going backwards with my shoulder press; I couldn't lift as much as I did last time.
OK, so 1. was just a silly mistake, but as for 2, surely I should be getting stronger, not weaker? Has anyone else experienced this?
maggie, i totally went backwards on my row and step ups today. i couldn't increase at all on the row and found it even harder than the previous workout at the same weight! and i had to bump down to 22.5 from 25 on the step. it happens. maybe an extra rest day would help? don't get down about it, the strength will come. xoxo0 -
I hated them too. I was amazed that such a simple movement could be the cause of so much soreness! And my form completely sucked because it was just too painful to lower myself.I completed my first B workout. I officialy hate lunges. :grumble: I hated them through every single one and I see no changing my mind about them in the future. However, I WILL do them. I do feel pretty good, though. I had minimal soreness from Monday's workout, so I'm hoping for the same this time around.
But I kept on with the workouts and while lunges still aren't easy, they're nowhere near painful and my form has definitely improved. Just keep at it!0 -
got my behind kicked by 5a today:laugh:
it was so bad that i was barely able to complete my usual 15 minute post lift cardio. my limbs did not want to work and when they did it was very slow. i usually climb a bit over 1000 ft on the versaclimber but today it was only 740 ft
i also ate 800 calories over today (all good stuff) because i was pretty hungry
cant wait to see what 5b has in store for me0 -
Hello all, I just joined this group. I am half way through Stage 1 and loving it!
I actually did stage 1 & 2 a couple years ago but slacked and never finished, then did other exercise in between. I'm glad I'm giving it another try.
I am doing this at home so a couple of my exercises are modified because I don't have a cable machine.0 -
I completed Stage 1 Workout B2 yesterday. I got a set of 8# dumbbells & an exercise ball to add to my "home living room gym" . Found I couldn't even lift the higher weighted dumbbells off the shelf at the store...so, I will make do with the 8#, 5#, 3# dumbbells that I have, for now.
Don't laugh at me.. but I got up at the crack of screech yesterday to do my workout BEFORE the rest of my real day. And I was PROUD that I was able to use two 8# dumbbells for the single leg Romanian deadlifts & for the shoulder press. I used 5# dumbells for the pullovers, and was able to do my lunges with a chair beside me & didn't USE the chair for stability on the 2nd set. The swiss ball crunch was very easy.
Results that I am feeling TODAY are more fluidity in my joints & slightly sore in serratas anterior & anterior deltoids... which is a good thing I am thinking. I know 8# is probably considered "barbie weights"... but I gotta start somewhere, right? J 0 -
Hi all,
Got through 2A last night. 1A and 1B didnt seem like enough, everyone saying they were sore and I wasnt really having any problems except in my hips after the deadlifts so last night I ended up doing a 3rd set each of squats, push-ups and rows.
The step-ups arent bad but the prone jackknives, I cant finish a set to save my life! if there is anything that I am not going to like its those. I'm starting from "obese" and it also really sucks that the jackknives are at the END of the workout because by the time I get to it, I"m already feeling fatigued. If that was part of the design.. UGH!
The most I could do at one time last night was 9 and I know I'm not doing them as designed - shown in the book. I can draw my knees up toward my chest but I cannot lift my butt/torso upward at the same time. For now that will have to do until I get stronger.
Last night, while I was doing some warm-up on the treadmill I saw some guy doing deadlifts TOTALLY wrong. I'm not familiar with equipment names but it was a stationary machine with a bar that moved up and down within a "rack" You could lock it into place at various heights and add weights. Could be used for bench press as well as squats and deadlifts. Anways, this guy is doing squats but he's got his knees pushed out and his arms reaching down between his legs to grab the bar, then leaning backwards as he's pushing up with his legs. Looked really funny.
When he was done, I asked him if it was a modified deadlift and he was like "I dont know, ask that guy, he showed me how to do them" - My first real exposure to "Broscience" I guess LOL
Anyways.. Feeling sore today, which makes me smile a little. Made progress on all except Step-ups. I went too high on 1A to start off and had to back down so I could finish both sets this time. Loving everything for the most part so far!0 -
I completed Stage 1 Workout B2 yesterday. I got a set of 8# dumbbells & an exercise ball to add to my "home living room gym" . Found I couldn't even lift the higher weighted dumbbells off the shelf at the store...so, I will make do with the 8#, 5#, 3# dumbbells that I have, for now.
Don't laugh at me.. but I got up at the crack of screech yesterday to do my workout BEFORE the rest of my real day. And I was PROUD that I was able to use two 8# dumbbells for the single leg Romanian deadlifts & for the shoulder press. I used 5# dumbells for the pullovers, and was able to do my lunges with a chair beside me & didn't USE the chair for stability on the 2nd set. The swiss ball crunch was very easy.
Results that I am feeling TODAY are more fluidity in my joints & slightly sore in serratas anterior & anterior deltoids... which is a good thing I am thinking. I know 8# is probably considered "barbie weights"... but I gotta start somewhere, right? J
That's exactly right - you gotta start somewhere! Great job - and I love getting up early to get my workout in. I'm up at 5 am on workout days.0 -
Finished 4A today and I'm finally starting to lose some weight after 3 weeks - was down 1/2 lb. The weights are starting to really get tougher as I've increased them at every workout, hopefully I can continue increasing in the second half of Stage 1. Weights this morning
squat - 90 lbs
seated row (cable) - 70 lbs
pushups - standard form
step ups - 55 lbs (olympic bar)0
