Stage 1
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To deal with grip issues on the step-ups, I swapped to a lower weight and a higher step. I was previously using a step a little over halfway up my calf and a 25lbs dumbbell in each hand which was killing my hands and elbows. I switched to a step just above my knee and a 10lbs dumbbell in each hand. Felt far more challenging to my legs as opposed to struggled to hold weights.0
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Question on how people record dumbbells. I use 12kg bells for step ups, so one each hand. Do you record that as 12kg or 24kg?0
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Question on how people record dumbbells. I use 12kg bells for step ups, so one each hand. Do you record that as 12kg or 24kg?
If I use 20lb dumbbells for step ups or something, I record it as 20 even thought total pounds is 40. I know what it means when I look at my notes so either way I know where I'm at and what to go up to if I'm ready for more weight.0 -
I love seeing all this progress everyone is making, so motivating!
I did 6B last night, I can't believe I am so close to finishing stage 1. I finally managed to get down on the floor and do 3 pushups before I had to go back to a 30 degree incline. Its not much but its something. Pushups are seriously my nemesis. I'm really going to try and make it through at least one full set on my next workout. I think I stopped at 3 partially because I was concerned about my arms giving out and doing a face plant on the hard floor so I will grab a mat next time to put under me just in case.
I feel like my workouts would be better if I had better upper body strength. On the deadlifts, lunges and crunches I know I could take more weight but my arms just can't hold it. Its a little frustrating but I suppose part of the reason why I'm doing this too!0 -
I record it as the weight per one dumbbell. I also play on Fitocracy and that tells you to record the weight per dumbbell, so for consistency's sake, that's what I do.0
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Hmm odd, I record it as the total weight, not sure I follow the logic of recording it as half the weight?0
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Interesting, I would like to know the proper way to record dumbbell weight myself. A few people have said they are using the barbell for step-ups. Now that would be interesting, should the weight be divided in half?
Just did stage 1 6A. Yay! :drinker:0 -
sipping my protein shake while I type :happy:
Completed 3A
squats- used the Hex bar 50lbs
pushups- lower incline than last
Seated row-72 lbs
step up -24 lbs
prone jackknife- did them all but I can not get my bottom up in the air :frown:0 -
Finally got to 5A! I love doing the three sets! I wish my gym had 2.5 lb. plates, though. I did 75 lb. squats, but think I could've done 80 without a problem. Tried 85 lbs., but just a bit too much. I'm really surprising myself with what I'm able to do these days as far as push-ups go. I can do them all on the floor, so I may try the Bosu ball at the next go-round.
As for dumbbell weights, I record the total weight. Just easier for me.
Y'all have a great weekend!
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for the dumbbell weight i record total weight, unless it's something like shoulder press where each arm is working independently.
speaking of shoulder, i have a recovery NSV . i have a wonky right shoulder (rotator cuff got torn years ago) and was regularly doing rehab exercises to help with that (stuff like YTWLs and cuban prone snatches). my right shoulder was much weaker than my left which makes things like barbell bench presses difficult to do.
since i started NROL i stopped doing the rehab exercises and just stuck with the shoulder press, push ups and massaging and stretching. i'm happy to say that now my right shoulder is like 85% pain free AND it's quickly catching up strength-wise with the left. :happy:
i'm thinking the issue was that my right shoulder was so much weaker the other muscles around it so that was causing imbalances. i honestly think i've gained more strength in my shoulder by indirectly working out than i did in all those months of direct exercise.0 -
Did 3A today - much better workout today than my last. I also felt more confident in the gym. I am so much more confident with squats than I am with dead lifts for some reason. I am really looking forward to seeing my strength increase.
I am off tonight to PF Changs with some friends - yikes! i already googled nutritional info - now I just have to stick to my choices so I don't go over as I have a feeling there will be lots of chocolate this weekend
squats - 75
pushups - 30 degree incline and felt stronger
Seated Row - 40
Step ups - 40 (20 each hand)
Prone jack knives - 150 -
donnavj, we are on the same schedule!! You can squat a lot more than me. I am impressed. :flowerforyou:0
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Did 2A today. Up the weights and made some progress.
Squats - 30 (2/15)
pushups - 30 knees
dumbell row - 24 ( 2/12)
step ups - 24 (2/12
reverse crunches - 30
Would love to get a barbell, but it's just not happening right now.0 -
Workout 7A tomorrow. The challege I was in has ended, so I'm really going to try to not weigh myself for the rest of the month. I'm a daily weigher, knowing full well that weight fluctuates and it usually doesn't bother me. However I really want to focus on gaining strength and losing inches and not be so focused on weight. I'd actally be fine staying at 150 lbs if I was lean and strong. It's really hard though to not see instant results, but I need to change my focus to the long term.
@mesha - wonderful NSV!! That's great to see the strength gains in your injured shoulder.0 -
Workout 7A tomorrow. The challege I was in has ended, so I'm really going to try to not weigh myself for the rest of the month. I'm a daily weigher, knowing full well that weight fluctuates and it usually doesn't bother me. However I really want to focus on gaining strength and losing inches and not be so focused on weight. I'd actally be fine staying at 150 lbs if I was lean and strong. It's really hard though to not see instant results, but I need to change my focus to the long term.
@mesha - wonderful NSV!! That's great to see the strength gains in your injured shoulder.
Yes, i wouldn't mind weighing 140ish and be lean and fit (smaller size would be great.) My thighs and butt are extremely fatty. I have huge saddlebags. Size 12 skirts and BMI 25.0 . It would be soooo nice to get rid of the saddlebags. I'll do cardio tomorrow and looking forward of NO lifting tomorrow.0 -
Hi all,
Happy Easter/Passover weekend!
Just did S1 WOA4...I didn't feel like I was really in it. Didn't sleep well last night, and went out to dinner so drank and ate more than I usually do. I only upped my weights on the squat (by a whopping 5 lbs--thank goodness for those 2.5 lb plates); the 10-lb jump available on my gym's cable machines was too much. I wish they had those little 5 lb. add-ons. I'm really not looking forward to going to 3 sets of 10 for the next workout!
Coquette--that's a good idea: lower barbells but higher step for the step-up... I may try that next time.
Ellie: I'm with you. Push-ups are rough for me, and I feel like my forearm strength is holding me back. I'm going to get some gloves today and hope that helps.
Oh--everyone--are you exhausted on lifting days? I'm sooo sleepy all day after I lift. That doesn't seem to be the case if I just do cardio. Weird!
Have a good one!0 -
@ manic4titans - I'm impressed with your seated row!!!0
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I have a basic question about the lunges and step ups. I do the lunges alternating each leg for the total number in the set but I do the step ups on each leg separately - so yesterday for example when I did my first set of step ups I did 12 on the right then 12 on the left and then moved onto my next exercise. I don't know if I am making any sense but am I doing these right?
Thanks0 -
Dandelion, I am tired on my lifting days but not so tired I can't move. Are you doing too much? Or maybe I am not doing enough...
Donna, that's the way I do my step-ups and lunges. It is the way I understood it in the book.0 -
I have a basic question about the lunges and step ups. I do the lunges alternating each leg for the total number in the set but I do the step ups on each leg separately - so yesterday for example when I did my first set of step ups I did 12 on the right then 12 on the left and then moved onto my next exercise. I don't know if I am making any sense but am I doing these right?
Thanks
I do the number in the rep for each leg for both step-ups and lunges. If it's 12 reps, I do 12 on the right and 12 on the left for a total of 24. If you're doing 12 total, that's only 6 for each leg.
As for being exhausted after lifting, I'm full of energy all day, but start to feel the effects right around 7:30 at night. I'm usually asleep by 8:30 - 9:00 and sleep hard all night!0 -
For step-ups and lunges I do the full set of reps on one leg, then the other (so, 12 lunges on the right, then 12 on the left; 12 step-ups on the right, then 12 on the left; rinse, repeat).
I guess it is later in the day that I get really tired...
Just bought some gloves. There were so many kinds to choose from! Hope they help.0 -
Checking in, I completed workout 3A today. My weight progress:
Squats: Olympic bar + 30lb
Seated row: 55lbs
Push ups: Somewhere between 45 and 30 degree angle, I do them on the oly bar in the squat cage, and move the bar down a peg or two with each new workout. Right now i'm at peg 6 from the ground.
Step ups: 2x12.5 dumbells. Took it light due to sore buns from 2B's lunges
Prone Jacks: two sets of 10. Going from 8 to 10 reps was harder than I thought!
I am trying to figure out what the olympic bar I use weighs, it's in the women's section so it might be the "women's version", but the bucketheads who work at my gym are useless so I'm still waiting to find out how much it is.
For stepups and lunges, I do the full 12 reps for one leg then switch, I find they feel endless doing all 24 reps alternating.0 -
I hesitate to share my lifts only because I know that we are all progressing according to our own strengths and when we start sharing our weights, it might bring out a competitive spirit. However, sometimes I feel really lazy when I read what some gals are lifting and that motivates me to push harder. I fully believe what Lou wrote in the book about women greatly underestimating their strength (at least when getting started) and going for lighter weights. Anyway - I started NROL on 3/12/12 after having taken 5 weeks off to nurse an injury in my right traps. I had been doing CLX (just started a 2nd round) when I hurt it - who knows what I did but I was trying to keep up with her weights and well, that apparently wasn't good for me at the time.
I take a full two days off after lifting usually because of our schedule - so that I'm working out one day, resting two days, then working out on the third day. So most weeks I get in 3 workouts...but it might be slightly slower than what the program dictates (workout, rest one day, workout next day). I don't do any cardio right now (I'm busy enough running around most days) other than a 10-20 min walk/run to warm-up.
Anyways...here is what I'm currently working with - I just finished 5B today. I'm loving the 3 sets now, feeling like I'm getting a good workout when I'm done!
5A:
Squat - 75 lb (I push for ATG)
Push-ups - 30 degree angle (I think? I'm doing them off a smith machine bar and just keep lowering my holes)
Seated row - 87 lbs (80 + my bar weighs 7 lbs)
Step-ups: 25 DBs in each hand, using a square "step" with all the risers
Prone jackknife - as written
5B:
Deadlifts - 105 lb
DB shoulder press - 20 DB each hand, but on 2nd/3rd sets I used the Oly barbell (45 lb)
Wide-grip lat pulldown - 83 lbs (70+ my bar weighs 13 lbs)
Lunge - 20 lb DBs each hand
Swissball crunch - as written (should probably add some weight to this?)
I don't think my starting weights are worthy of posting simply because I chose lighter weights since I was just returning from that 5 week hiatus (no exercise at all) and wasn't willing to risk further injury. But at any rate - here is what I started at:
A:
Squat - Oly BB (45 lb)
Push-up: 60 degree angle
Seated row: 47 lbs
Step-up: 10-15 lb DB each hand, full risers
Prone jack: as written (and boy that first time doing them was HARD, LOL, they got really easy though come the second day)
B:
Deads - 55 lb first set, 75 lb second set
DB shoulder press - 15 DB each hand
Wide-grip pulldown - 63 lbs
Lunge: 15 lb DB each hand
Swissball - as written
I think workout B is harder than A...probably because it takes me longer and lunges and I do not get along. Hate them...but I know they are the ticket to a nice booty so I'm grinning and bearing it. :grumble:
Goals for this program - to be able to deadlift my weight, do a pull-up or chin-up or pull anything on my body UP, tighten up my lower half, flatten out my tummy, lift up my butt, get down to a size 6, run for president, and rule the world. There. That's all entirely possible, yes? ;o) Oh wait, only if I eat enough...that's right. *snicker*
So if you read this far - I would love more serious (and encouraging!!) NROL friends. Some times I need a kick in the pants and I like people who will interact with me on MFP. I like to have fun and I'm a bit sarcastic - so if you think you'd be a good fit after reading my profile, send me a FR (and don't forget that damned message, hahahah!). :bigsmile: :flowerforyou:0 -
@ cloudbstr-does your gym have a scale? you could just weight yourself holding it and not holding it to get the weight.
Well I made it through a set of 8 on the floor push ups yesterday! I really upped my weights for 7A so I'm not sure I'm going to be able to up them again for my last A workout but looking at my numbers I think I've made pretty good progress. I'll put up my final numbers once I'm done with them all. Like a lot of others I think I may have started too low on my weights but I think I will do the extra workouts anyways and then take a week off before starting stage 2.0 -
Well finished 8A today. I'm not going to do AMRAP because reading Alwyn's blog it was put in to show women they aren't lifting enough. Not for any other reason. So I'll finish on Tuesday and have my week gap
Squat - 20kg/44lb
Push Up - started on knees.
Seated Row - 19kg/41lb
Step Up - 5kg/11lb
Prone Jackknife - started with knees on ball
Squat - 50kg/110lb
Push Up - was able to do two in a row on the floor. Rest on weight bench. Not sure if technique is right but I'm trying!
Seated Row - 45kg/99lb
Step Up - 14kg/30lbs
Prone Jackknife - thighs on ball. The last set was SO HARD today. I've struggled with them since going to 15 not sure why. No more though, woohoo!0 -
Looking for some suggestions....
I'm starting 2A tomorrow and would like to add some weight to my squats. I'm not able to use an oly bar because we don't have a rack that will hold it to the necessary height for me to get it up on my shoulders. SO what else can I use? I have access to medicine balls and kettle bells. WHich do you think would be better? (the bells have higher weights)0 -
Looking for some suggestions....
I'm starting 2A tomorrow and would like to add some weight to my squats. I'm not able to use an oly bar because we don't have a rack that will hold it to the necessary height for me to get it up on my shoulders. SO what else can I use? I have access to medicine balls and kettle bells. WHich do you think would be better? (the bells have higher weights)
I use the bells because of the heavier weight.0 -
whatever you use, you need to be able to lift the weight to shoulder height otherwise you're just doing a deadlift.
other than that, i'd say get a new gym...eventually you will need an oly bar and a rack, otherwise your lower body strength is going to limited by your upper body strength.0 -
OH, I used the hex bar last week with the squat. That is like a deadlift?0
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Starting Stage 1 today. I've integrated the JEFIT app on my iPad for tracking the workouts, I think that'll be great!0
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