Stage 1
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Bah, no one answers my questions! :ohwell:
Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book
I stretch very briefly, mostly because my hips are really tight right now. I'm thinking of adding some yoga to my weekly exercise routine (if I can fit it in!), to work on flexibility.0 -
Bah, no one answers my questions! :ohwell:
Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book
Not always, but I did today. You are supposed to stretch 10 minutes for every hour you exercise though (not per the book, per group ex classes).0 -
Just finished reading the book going to start stage one tomorrow but kind of confused about the work out A and B thing. Is it doing A one day than the two days later doing B or do you do both A and B on the same day?
So the first work out is Stage 1, workout A. You do Exercise A (squats), rest 60 seconds and then do your next set of squats rest 60 seconds. [Then Exercise B1 (push-ups) rest 60 seconds, then Exercise B2 (seated row) rest 60 seconds] repeat, and so forth. It may help to go into the weight room with a prepopulatd workout log (I know that helped me understand it. These are from the Nrol4W top page:
prepopulated logs in case you're new to lifing logs:
http://werkit.com/programs/nrol4w
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs0 -
OK, did my first workout yesterday. I have a few questions if anyone can help....
My gym is a little limited in the equipment area. They don't have a squat rack tall enough for me to get under. Any ideas on how else to get the bar up to my shoulders?
Medicine balls? Do you think they will work for things like squats and step ups? Their hand weights go from 5 to 15 lbs(no 10lb), but they do have 10 and 12 lb medicine balls.
I am having tons of trouble staying balanced during the Prone Jackknife. Could this be because I am tall? (5'10") Any tips?
Thanks for this group...I'm looking forward to learning more. You can check out my blog for my goals and plans...http://www.myfitnesspal.com/blog/cirka2002/view/something-s-gotta-give-2367440 -
OK, did my first workout yesterday. I have a few questions if anyone can help....
My gym is a little limited in the equipment area. They don't have a squat rack tall enough for me to get under. Any ideas on how else to get the bar up to my shoulders?
Medicine balls? Do you think they will work for things like squats and step ups? Their hand weights go from 5 to 15 lbs(no 10lb), but they do have 10 and 12 lb medicine balls.
I am having tons of trouble staying balanced during the Prone Jackknife. Could this be because I am tall? (5'10") Any tips?
Thanks for this group...I'm looking forward to learning more. You can check out my blog for my goals and plans...http://www.myfitnesspal.com/blog/cirka2002/view/something-s-gotta-give-236744
I am surprised that the squat rack doesn't go high enough for someone your height, there has to be even taller people that would like to use it. Are you sure it isn't adjustable? I would ask someone at the gym about that. For squats medicine balls will not be heavy enough, maybe for step ups, but for me holding dumbbells would be esier. If you need more weight for step ups at some point maybe you could try the oly bar.
I had trouble with the prone jackknife at 1st but eventually as your core gets stronger it's easier to balance. I find that the closer the ball is to your knees when starting the move, the easier it is and easier to control. If you start with it down near your ankles you need more balance and core strength.0 -
Here's some Workout A Phase 1 Results!!
I did the very last workout A yesterday! It's crazy to think how far I've come.
Squats -
Started at 50 lbs of a preweighted barbell. Did 135 lbs on the squat rack yesterday!
Seated Rows-
Started at 60 lbs. Did 105lbs yesterday!
Pushups-
Started with doing them on a weight bench, so about a 30 degree angle. Did them with my feet on the squishy part of a Bosu ball yesterday and did all 8 reps without stopping to rest.
Stepups-
Started with holding a 10 lb medicine ball. Did them with holding 2 25lb kettlebells (50 lbs total) yesterday.
Prone jackknives-
Not too much progress on these. I started doing 15 reps each and I've been trying to keep my legs straighter when doing them to make it harder.
I'll redo my measurements tomorrow or Thursday to see what the change in those is. But my pants definitely feel better and I've gone from 158 to 156 during Phase 1. Not a big drop, but I think the inches will tell a different story. Handheld body fat thing told me 29.7% when I started and 28.9% yesterday, but I don't know how much trust to put in that number.0 -
@cloudbustr - I don't typically stretch, but I'm starting to get more DOMS, so I may start.
I'm still not used to doing 3 sets and totally forgot to do my 3rd set of squats today and didn't realize it until I was almost completely done with my workout!0 -
I did the first workout yesterday and love it! This morning I can feel it in my legs, arms and abs. Yesterday when I was doing the prone jackknife i was thinking "man this isn't much for ab workout"...today holy I don't know how long I would have to do crunches to have my abs feel like they do today. I am going to a kickboxing class this am. Have a good day everyone:laugh:0
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I can feel the soreness in my shoulders after yesterday's first workout. I wasn't sure how much I got out of the pushups, but I guess I was doing something!0
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OK, did my first workout yesterday. I have a few questions if anyone can help....
My gym is a little limited in the equipment area. They don't have a squat rack tall enough for me to get under. Any ideas on how else to get the bar up to my shoulders?
Medicine balls? Do you think they will work for things like squats and step ups? Their hand weights go from 5 to 15 lbs(no 10lb), but they do have 10 and 12 lb medicine balls.
I am having tons of trouble staying balanced during the Prone Jackknife. Could this be because I am tall? (5'10") Any tips?
Thanks for this group...I'm looking forward to learning more. You can check out my blog for my goals and plans...http://www.myfitnesspal.com/blog/cirka2002/view/something-s-gotta-give-236744
I am surprised that the squat rack doesn't go high enough for someone your height, there has to be even taller people that would like to use it. Are you sure it isn't adjustable? I would ask someone at the gym about that. For squats medicine balls will not be heavy enough, maybe for step ups, but for me holding dumbbells would be esier. If you need more weight for step ups at some point maybe you could try the oly bar.
I had trouble with the prone jackknife at 1st but eventually as your core gets stronger it's easier to balance. I find that the closer the ball is to your knees when starting the move, the easier it is and easier to control. If you start with it down near your ankles you need more balance and core strength.
Thanks for the tip on the jackknife, I'll be sure to try that next time. And I'll ask too about the rack. Plus, I just heard they will be adding some new classes to the gym, so I am keeping my fingers crossed for more equipment.0 -
I can't get my bottom up in the air on the jackknife. My body is more of a straight line the entire exercise. What I am doing is helping though. My abs are sore!
I really want to do cardio on my days off but my body is so tired and achy. I know I need to listen to my body but I want to push through. I want to be stronger, fitter, and "smaller." What would you do?0 -
I can't get my bottom up in the air on the jackknife. My body is more of a straight line the entire exercise. What I am doing is helping though. My abs are sore!
I really want to do cardio on my days off but my body is so tired and achy. I know I need to listen to my body but I want to push through. I want to be stronger, fitter, and "smaller." What would you do?
I had to really focus on getting my toes on the ball and lifting my butt in the air, it took a few tries.
I really want to do cardio on my off days also, but have been too tired. Right now I'm listening to my body, but hoping it will become more adapted so I can start soon.0 -
I can't get my bottom up in the air on the jackknife. My body is more of a straight line the entire exercise. What I am doing is helping though. My abs are sore!
I really want to do cardio on my days off but my body is so tired and achy. I know I need to listen to my body but I want to push through. I want to be stronger, fitter, and "smaller." What would you do?
I do cardio in between, but it really varies what I do. I've gone running outside, done Turbo Fire workouts, or just gone to the gym to use a cardio machine for 45 minutes. I'm taking a day off today because I have a 5pm dentist appt, but on Thursday I intend to run outside or run at the gym.0 -
00trayn - Congrats on your amazing strength gains! Love it!
cloudbustr - I try to stretch before and after. Last time I did the NRoWL I didn't focus on stretching and I ended up having IT band issues 3 months in.
Everyone - Jackknifes are so hard. Also, I look like such a hot mess doing them. :-)
So I finished my first day (restart) on the program.
Workout A (1)
Squats: 75lbs
Seated Rows: 70lbs
Pushups: ~50 degrees
Step Ups: 30lbs (15 in each hand)
Jackknife: Ouch but done
Question: What do you use to step up on when doing step ups? At frist tried the bench but I really am a bit too short for it. So now I put together two broken steps (like from step class) and haul myself up on those. Don't worry they are only broken in that their legs don't extend like they should hence why I need to stack two of them. It comes out to being about 3 inches shorter than the bench. Does everyone use the bench? I just found it super unstable as I went up in weight for the lifts.0 -
00trayn - Congrats on your amazing strength gains! Love it!
cloudbustr - I try to stretch before and after. Last time I did the NRoWL I didn't focus on stretching and I ended up having IT band issues 3 months in.
Everyone - Jackknifes are so hard. Also, I look like such a hot mess doing them. :-)
So I finished my first day (restart) on the program.
Workout A (1)
Squats: 75lbs
Seated Rows: 70lbs
Pushups: ~50 degrees
Step Ups: 30lbs (15 in each hand)
Jackknife: Ouch but done
Question: What do you use to step up on when doing step ups? At frist tried the bench but I really am a bit too short for it. So now I put together two broken steps (like from step class) and haul myself up on those. Don't worry they are only broken in that their legs don't extend like they should hence why I need to stack two of them. It comes out to being about 3 inches shorter than the bench. Does everyone use the bench? I just found it super unstable as I went up in weight for the lifts.
My gym has 3 "steps" varying in height. The shortest being about 12-18 inches (I don't know the height but it is plenty for me) and tallest about 42 inches which I use for pushups.
Many have said on here they use the aerobic steps. Which sounds like a good idea since you can add as many as you want.0 -
I use the low step that people use for box-jumps. It's not very high, but I'm only 5'0", so it feels plenty high.0
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Ladies, I am having horrible reservations about this program. I have only lifted for 3 days and I am eating like a heifer!!! Today was a non lifting day. I couldn't do cardio because my knees and ankle joints would not allow it.
I am so scared I am eating too much!!! According to the book, I should eat 2000ish on non days and 2300 on lifting days. Today my cals are like 1660.
What if I gain 10 pounds this month!!! :noway:0 -
INCORPORATING CARDIO AND EATING:
Hi all,
Up until 8 weeks ago, I was at my goal weight and doing cardio 6 days, including dance, road cycling, spin and paddleboarding. Then I had a ski accident and went sedentary for 3.5 weeks, gained 5 lbs, and have been easing back in. I can only really do spin now until my torn MCL fully heals and can handle lateral movement. This seemed like an opportune time to start lifiting, bc even I, as a spin instructor, do not want to spin every day.
So . . . . I'm into the 3rd week of NROL, but I do cardio on off days. I'm a spin instructor, so it's "excessive", as the book would say.
At the moment, I'm lifting 3 days, spinning 2 days (avg. 550 cal burn each), gimpy paddleboarding (sitting on the board) (avg. 250 cal burn) 1 day, and 1 day off.
I thought I would set up my calories at TDEE minus 10%, which is about 2000 calories for me (5'4, 44 years old, 132 lbs.), and NOT eat exercise calories since TDEE already includes them. I've upped protein to 30% and eating well (this is somewhat more than I would eat if I put in maintenance + exercise calories, bc lifting doesn't burn that much.
Anyway, I am looking F-A-T, especially in the face, and OMG, my underwear was tight today. What?! Am I eating too much? This is a drastic drop from the typical amount of calories I used to burn with my "excessive" cardio 6 days/week before the ski accident.
Should I keep it up and keep calm, or cut more calories?0 -
What if I gain 10 pounds this month
Then you gain 10 pounds. I doubt you will but if you do it's not the end of the world. What is your maintenance calories?
Sleepytexan it could just be water retention. I highly doubt you're gaining weight. It's normal for that to happen when starting a new progam.
I did 7A two days ago and upped all my calories. I can barely walk right now! Hurts even to sit. I'm going to the gym later hope I'll be able to Di my exercises!0 -
did workout 7A today.
i swapped out another movement for the seated row. for some reason i was able to move to the cable machine's max weight so a few weeks ago i switched to bent over barbell rows. then i started getting some concerns for my back while doing that exercise. today i found a hidden machine at the gym i'd never seen. it's called a "low row" and i think that's the one i should have been using all along. i have no idea why the cable felt so easy and i was able to get to 190 pounds on that, because i can can barely do 100 on this low row machine.
i got past the deadlift grip issue. the best bet for me seems to be the mixed grip, right palm facing out, left palm in.0 -
Ladies, I am having horrible reservations about this program. I have only lifted for 3 days and I am eating like a heifer!!! Today was a non lifting day. I couldn't do cardio because my knees and ankle joints would not allow it.
I am so scared I am eating too much!!! According to the book, I should eat 2000ish on non days and 2300 on lifting days. Today my cals are like 1660.
What if I gain 10 pounds this month!!! :noway:
Seems to me like 1660 should be fine, but keep an eye on it. If you feel like you are gaining too much after two weeks you can just stop the program or lower you calories. Lowering your calories too much is very risky because without a proper energy supply and nutrient support your skeletal-muscular system will heal slower and less efficiently which could lead to injury.
Are your knees and ankles hurting because of the weight lifting or because of something else? The weight lifting should NOT be hurting your joints (aside from maybe some general fatigue). If you are committed to the program & it is causing you joint pain, you should either back down on the weight you are doing, back down to lifting twice a week (you will still see excellent results), and/or set up a time with a trainer to have a professional look at your form. Any of these areas could be contributing to your pain issues.0 -
Wow I can't believe this thread is on page 3 now! I have been MIA for a couple of weeks but I have finally finished Stage One and am on the second stage two workout now!
I have posted my Stage One results in this blog:
http://www.myfitnesspal.com/blog/keiraev/view/nrolfw-stage-one-results-237200
Can't believe I have finally joined the ranks of Stage Two- hope you are all enjoying the first stage I absolutely loved it and as far as strength training is concerned I have never looked back since starting it :flowerforyou:0 -
Hey all, I am so bummed. I did the no-no. I weighed this morning. That little ticker that says I lost 5 lbs ...... I have gained 4 of it back. :sad:
My TDEE is anywhere from 1543-1767 according to the calorieline.com tools. I thought I go for the happy medium of 1600. I don't think I ate this much when I wasn't trying.
Times like this makes me want to give up and say what's the point.
As for my knees, I hate to back off the weight because I know I can do the weight. Advil will become my friend. I better buy stock in it. :laugh:0 -
Hey all, I am so bummed. I did the no-no. I weighed this morning. That little ticker that says I lost 5 lbs ...... I have gained 4 of it back. :sad:
My TDEE is anywhere from 1543-1767 according to the calorieline.com tools. I thought I go for the happy medium of 1600. I don't think I ate this much when I wasn't trying.
Times like this makes me want to give up and say what's the point.
As for my knees, I hate to back off the weight because I know I can do the weight. Advil will become my friend. I better buy stock in it. :laugh:
I shot up 3 lbs in the first 2 weeks of starting this program, and I've really only lost 2 of them right now. HOWEVER... in a month I have gotten stronger, my arms and upper back have started to show some muscle tone, ANDDDDD my pants fit better! So honestly, the scale lies. It's likely water weight. I know it's hard to ignore the scale when you've gotten so used to using that as a measure of progress, but it tends to stress me out if I think about it too much. I trusted the program (and eating more) and so far it hasn't hurt me. I suspect my scale will inch down slowly over the course of the program as I lose some fat and gain some muscle, but I'm not putting all my stock in it. I can already tell my stomach is losing some of it's fat.
I have Workout 8B today! Soon I'll be graduating to Phase 2! I'm still debating whether to do the AMRAPs. I started pretty low with my weights since I wasn't sure what I was capable of. If I do it, it will be on Monday and I'm combining Workout A and B into the same day since its only one set per exercise. I'm hoping to redo measurements tomorrow so I'll post those on here for people curious to see how well Phase 1 works. I've been eating 1600-2000 calories a day and I've gone from around 155 up to 158 at the start and now back down to 156 as of last Friday's weigh in (the scale is up a bit again from a bit of water weight).0 -
Times like this makes me want to give up and say what's the point.
Go have a look at my pictures on page 2. That's after six weeks. THAT'S the point. It's only a 4kg difference but WHAT a difference.
I did 7B tonight. I've been aching after doing 7A when I upped all my weights. But I gritted my teeth and went. Upped all my weights again (even though the first set on lat pulldown I started at my old weight of 40kg but that was super duper easy so upped to 45kg) I made myself do it today because I weigh in on Saturday so wanted to give myself that extra day for my muscles to shred the water.
I don't know if this is as a result of me not being over my cold (still sniffly) or because I'm finally lifting weights that are really challenging me but I haven't been able to do cardio at the end. I thought that on Monday when I did 7A was because I was sick, but I tried to do my Week 4 C25K workout today and after finishing the warm down after the 3 minute run (the first run) I had to stop and warm down. I just couldn't do it. Thoughts?
Will do 8A on Saturday, 8B on Monday then Workout A AMRAP on Wed and Workout B AMRAP on the Sat and then I'm onto my week break!
I also really need to find my gloves. (never used, they're at least six years old
Won money at my old gym but it could only be spent on merchandise. That was one of the things I grabbed!) 0 -
@sleepytexan - I think you just need to give it more time for your body to get settled into the new program.
@manic - I'm sure your 5 lb gain is just water weight. I really suggest you stick with the program is it's written for at least a month (as the author suggests). That means eating at the recommended maintenance calories as well. I realize it's scary, but I bet you'll still see results. You don't have much to lose and I'll bet as you start gaining muscle and losing fat you may not even need to lose that whole 20 lbs. I've been eating over my maintenance because I'm starving and I'm still losing about 1/2 lb a week. I'm now in my 4th week of lifting.0 -
Stick with it and ditch the scale! 0
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NROLFW stage 1 workout B5 - used seesaw with BALL for 2nd round of single leg roman deadlifts - seems to help with stabilization on my left leg...still difficult to balance for me. Lunges are getting better - slow, alternating legs, can almost do them - feels like my leg is rounding inwards from hip to toe on forward leg while trying to get knee lower on backwards leg. Increased weigh on shoulder presses - discovered 35# is failure for me at 5 reps.
Oh, and I ate like 3000 cal yesterday & LOST WEIGHT this morning! Day-UM!!!!0 -
I completed 2B this morning and 10 minutes of elliptical for extra calorie burn and warm-up.0
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