Stage 1
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whatever you use, you need to be able to lift the weight to shoulder height otherwise you're just doing a deadlift.
That's what I needed to know. Thanks!0 -
I'm officially moving up to Stage 2 this week! I'm thinking that I'm going to pass on doing the AMRAPs. I've really increased my weights since the start (see the previous post on my Stage 1 progress) and I don't feel like I would get much out of it. I've had 5 full rest days without lifting, so I'm planning to do Stage 2, Workout 1A tonight. My family was quite impressed when I went home this weekend and demonstrated some pushups for them, haha. My mom noticed my waist was smaller, although the dress I wore for Easter was still tight. I bought it last summer when I was at my smallest (147 lbs, not eating much and doing lots of cardio). Hopefully by summer it will fit properly again. My sister had a fun time zipping it up! hahaha0
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Did B2 today.
55lb deadlift
15lb (each hand) shoulder press
60lb lat pulldown
20lb dumbbells in each hand lunges
bw swiss ball crunches
and I did 3 sets of each 15 reps. feels great after all the crap i ate this weekend!0 -
So it's officially been a month since I started NROLW. Workout 7B is tomorrow and I'm excited to start Stage 2 next week!!
I started the program at 151 lbs, went up to 152.7, got all the way down to 149.9 and today I'm back up to 151.5 (probably because of a horrible weekend). I've been eating pretty consistently around 2200 calories (5 days a week - cuz I'm starving!) even though my calculated calories I should be eating are 1803 and 2060 for nonworkout and workout days. Weekends are even higher because I'm very bad at tracking weekends - with 3 boys playing all kinds of sports (1 is still too young to play) we are all over the place and planning sometimes goes out the window. I haven't measured yet (waiting until I finish Stage 1) and my body looks exactly the same to me, but I can tell you that my clothes are fitting much better and I'm starting to see more muscles in my arms.
I'm trying to let go of the scale weight (though I'd still like to lose at least 10 lbs) and just focus on how my body is changing. I'm really going to try to not weigh myself for the rest of the month. Today I had to for a challenge that I'm in. May 3rd is going to be my next weigh in date (for another challenge I'm in). I'm a daily weigher, so this is going to be VERY HARD!!!!!0 -
3B completed (total of 6 workouts) I increased weights from the last time around on each exercise.
Dead lift first rep 65 pounds and then increased to 70
Dumbbell shoulder press 3 pounds (yes wimpy but due to nerve damage can't do much more but I'm trying. I want to get it strengthened)
Lat pull down 60 pounds
lunges 20 pounds
swiss ball crunch 15 and 20
next time I'll add a plate to the crunch.0 -
5B today. (really should have been 5A today, but my friend missed a day, so I just did B with her).
I do squats in place of lunges bc lunges HURT!
SQUAT: 75#, 85#, 85# (just learned I had only been doing 1/2 or 3/4 squats, so dropped a bit of weight and went ALL THE WAY DOWN today --whew!
DEADLIFT: 65#, 70#, 75#
SWISS BALL CRUNCHES: 3 x 12#
DUMBBELL SHOULDER PRESS: 3 X 15#
WIDE GAP LAT PULL-DOWN: 3 x 50#0 -
Ok so I know that I am only 4 workouts (stage 1 workout B2 completed today) into this program but i SWEAR when I am walking my butt feels different! it doesn't look different, just feels different (in a good way) Now I know that this is probably just something in my head but I am going with it as it makes me that more excited to keep going. :laugh:0
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I'm trying to let go of the scale weight (though I'd still like to lose at least 10 lbs) and just focus on how my body is changing. I'm really going to try to not weigh myself for the rest of the month. Today I had to for a challenge that I'm in. May 3rd is going to be my next weigh in date (for another challenge I'm in). I'm a daily weigher, so this is going to be VERY HARD!!!!!
I'm with you, I'm trying to wean myself off of the scale. Not completely but less often. Right now I usually weigh myself twice a week, occasionally another time. I want to just do it every other week or so. I also bought a body fat monitor so I am more interested in that. I know it's not 100% accurate but as long as I start to see the number go down I don't care if it's exactly my true body fat.
I did 8A last night, almost done with stage 1. My victory yesterday was doing all REAL pushups!!! I had been doing some real, and some on my knees, improving a little each time. Well I finally was able to do 3 sets of 8 and not 1 on my knees.
I am not going to do the special workouts, I am just going to repeat 8A & B one more time and then will take a week off. I am going camping April 20-23 so it works out that my break will be during then and I will start stage 2 on the 24th. On my week off I plan to just do cardio, abs and probably some pushups to keep up with them, but will break from the heavy lifting.0 -
Ok so I know that I am only 4 workouts (stage 1 workout B2 completed today) into this program but i SWEAR when I am walking my butt feels different! it doesn't look different, just feels different (in a good way) Now I know that this is probably just something in my head but I am going with it as it makes me that more excited to keep going. :laugh:
You probably are! Congrats!
Stage 1 2B yesterday...moving on up!0 -
Only two workouts left! Finished 7B today
Deadlift - 105 lbs
Overhead press - 65 lbs (oly bar)
Lat pulldown - 65 lbs (finally increased it a bit)
Lunges - 18 lbs (each hand)
Swiss ball - 10lbs overhead.
Nelski - I have a BF% tester also. It's an Omniron (sp?) hand held thing. It varies a bit every time I use it, but as long as the overall number is going down, that's all I care about.0 -
Yup, that's the one!
Nelski - I have a BF% tester also. It's an Omniron (sp?) hand held thing. It varies a bit every time I use it, but as long as the overall number is going down, that's all I care about.0 -
Overhead press - 65 lbs (oly bar)
You do this instead of the shoulder press? Is that the correct term? I need something besides the shoulder press.0 -
I believe it's the same thing, I just don't use dumbbells and use the olympic bar instead. Currently my heaviest dumbbells are 10 lbs. Have you searched for shoulder exercises? Might be worth talking with a trainer also to get some other exercises you can do to strengthen that shoulder.0
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Hi everyone!
I just wanted to introduce myself and say that I started Stage 1 Workout A today. It was a little nerve-wracking to walk up to that squat rack at the gym and use that giant Olympic bar for the first time! It was heavy!
Squats: bar only (45 lb.)
Pushups: on the floor
Seated Row: 50 lbs.
Step Ups: 25 lb. dumbells
Prone Jacknife: ouch!
I'm excited about Workout B on Thursday!0 -
welcome austelle.
have fun with the program.
today was my last B workout. thought i'd share my progress. the first number is from my very first set several weeks ago. the second number if from my last set this week
squat: 85 ->160
pushup: regular ->decline on 5 step risers
seated row: 100 ->180 (on a new machine/different angle)
step up on 20" stool: 25->65
prone jackknife : barely finish set -> pikes
deadlift: 75 ->175
DB shoulder press: Right 20, Left 22.5 Both 35
wide lat pulldown: 95->127.5
lunge : 22.5 ->35
swiss ball crunch : 10# plate on chest ->35
wide lat pulldowns are my achilles heel. something about that angle is weird plus i plateaud a lot since the machine i use goes up in increments of 7.5#. if they had 2.5# additions that would have been great
pushups also plateaud a bit in the middle because of my shoulder issues, but those are pretty much cleared up.
lunges : i didnt go up too much on weight i think because of balance issues. but the good news is i had much better balance on the the set from today.
so this is it for me. I'm not doing the AMRAP. I'm waiting until April 22 to start the next stage since I need some time off for deloading. My knees, ankles, elbows and hands have been signalllng for a break for a few weeks now. I have to admit I'm sure part of my pain was from eating at a deficit, but them's the breaks
Good luck everyone in stage 1! See you in stage 2 :happy:0 -
Hello, Austelle! tomorrow I will begin 4A workout.
Mesha, good luck with stage 2.
I am impressed with both of y'alls numbers. I'm probably being too wimpy with my weights especially with the lunges and step ups.0 -
Deadlift - 79 (Took it down from 84 because of back issues. Def doing better!)
Overhead press - 22 lbs each hand
Assist pull-ups -Can't measure. I wonder how to tell if I am improving?
Lunges - 22 lbs each hand
Swiss ball - 25lbs overhead.
Felt wimpy today so no increases. This workout is taking me just under an hour with warm-up, stretches and resting. I am a little alarmed that this is considered the "short" work-out by many :noway:
:flowerforyou: Meesha,Totally impressed by your progress and numbers! Wow!
I am not reloading weights for the dumbells sets because it's easier (lazy me:ohwell: ) but it seems the challenge is about right for me. Is this unusual?0 -
Deadlift - 79 (Took it down from 84 because of back issues. Def doing better!)
Overhead press - 22 lbs each hand
Assist pull-ups -Can't measure. I wonder how to tell if I am improving?
Lunges - 22 lbs each hand
Swiss ball - 25lbs overhead.
Felt wimpy today so no increases. This workout is taking me just under an hour with warm-up, stretches and resting. I am a little alarmed that this is considered the "short" work-out by many :noway:
:flowerforyou: Meesha,Totally impressed by your progress and numbers! Wow!
I am not reloading weights for the dumbells sets because it's easier (lazy me:ohwell: ) but it seems the challenge is about right for me. Is this unusual?
the assist pullups are a bit weird in terms of weight. the weight you choose on the machine is the amount the machine is helping you pull up. so subtract your body weight from that amount to get an idea of how how much you're lifting.
the lower the weight you choose on the machine, the more weight you are lifting yourself. hope that makes sense
and the stage 1 workouts starting getting longer for me once we reached the 3 sets. i wasnt taking the full 60 second rests between sets for the first workouts because i didnt need them. but definitely by the end, i needed those 60 seconds and even would sometimes take a wee break after 4 reps, especially with those step ups0 -
Wow, great job! Your weights progressed a lot! You also started some of your exercises close to where I am ending, I'm a whimp lol. I should be starting stage 2 April 24, after taking a week off. See ya there!
today was my last B workout. thought i'd share my progress. the first number is from my very first set several weeks ago. the second number if from my last set this week
squat: 85 ->160
pushup: regular ->decline on 5 step risers
seated row: 100 ->180 (on a new machine/different angle)
step up on 20" stool: 25->65
prone jackknife : barely finish set -> pikes
deadlift: 75 ->175
DB shoulder press: Right 20, Left 22.5 Both 35
wide lat pulldown: 95->127.5
lunge : 22.5 ->35
swiss ball crunch : 10# plate on chest ->350 -
Does anyone feel like they are not doing nearly enough work? Five exercises in a workout, a few sets each, and I'm done in around 20-25 minutes.
I have always felt like I need at least 90 minutes of exercise a day, though granted I was working high reps/low weights.0 -
Does anyone feel like they are not doing nearly enough work? Five exercises in a workout, a few sets each, and I'm done in around 20-25 minutes.
I have always felt like I need at least 90 minutes of exercise a day, though granted I was working high reps/low weights.
I think it might feel that way in the beginning, especially if you are starting out with lighter weights while trying to figure our just how much you can do. Once I began lifting heavier after a few workouts I started feeling like it was more of a workout, especially when you get to 3 sets. 90 minutes seems like a lot unless you are including cardio.0 -
Definitely including cardio in there, and often riding as well.0
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Hi Everyone. I feel like I need to be talked off a ledge today. Now I know weighing myself everyday is a no no but I am a scale junkie! I am not losing!!! I am finding this very frustrating and now I am tempted to go back to 1200 cal. I know that I should stay off the scale and use measurements but I tried that and unless I am measuring differently some got bigger!! Sorry for the whining but...well who else will listen?:laugh:
Is anyone else finding this problem? I am looking in to POX90 or Insanity to do as well as my lifting. I know the book says that the lifting should be enough but... maybe not?
Currently at stage 1 workout A3 (doing tonight) and I and doing 3 sets each
lat pulldown 60
should press 15 each hand
deadlift 55
squat 65
seated row 60
lunges 20 each hand
step up 20 each hand
and 10 on floor push ups
Thanks for listening to me whine. any advice is welcome!
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I hear you about weighing and not seeing a loss. Today will be my 7th workout of the program (4A). Actually, I gained 4 pounds but back down 1 . 3 pound gain was not my hope for this. I want to be a lighter weight and leaner.
I think if you go back to 1200 cals you will regret it. Are you cutting 300 calories? That's what I started doing this week to hopefully see a loss. BUT I am coming to the conclusion the scales do not matter as long as I am smaller. I just want it to hurry up and get here.
Also, I don't think would see a difference in measurement this early. I know I know! I am doing the same.
Hang in there. We are in this together.0 -
Jbrown: I know the weight loss thing is frustrating. I have felt the same and I am terrible about weighing daily. But now having completed the program I can honestly say my body looks a lot different even though the scale hasn't budged. My clothes fit better. More definition in my arms and legs and even my abs (hardest area for me to lose). Take pictures. Do the measurements. Try to get some measurement of body fat like calipers or something if you have access to them. I am doing p90x now and there is no way I could be doing it as well if I hadn't completed this program and I would definitely not do it in combination with this program if you are really lifting heavy. Obviously you have to decide for yourself what your goals are and how long you are willing to wait for visible results. This program is not a quick fix or even a weight loss program so much as a strength training/fat loss program. Stick with it if you can and I think you will be happy with the results you get.0
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jbrown - I don't how many times a week you are lifting, but at 2x a week at most you have been at it for 2 weeks. I really suggest you give it a full month. This is a long term process, not short term and you have to put in the time to get results. I totally get wanting the instant satisfaction that you can get from doing lots of cardio and cutting calories, but this program will change your body much more than just losing weight. I know it's hard, but be patient if you can! :flowerforyou:
After one month of trying to eat at maintenance and most days eating above maintenance because I was starving, I have not gained or lost any real weight. But, I have seen changes in how my clothes fit and the visible muscle on my body. It's likely you are stil retaining a bit of water, make sure you are drinking lots of water to flush out all that retention. If you look thru some of the later stages, you can see other peoples results and maybe that will motivate you. 0 -
Hi,
I haven't started yet, but I'm just getting to the part in the book with the workouts, and I'm planning to finish reading this week and start lifting Monday (Apr. 16). So, in the process of planning, I have a few questions:
1. The book says to take a week off after Stage 1. But week 6 of stage 1 only has 1 workout (B8). If I do it on a Monday (May 21), does that mean I start Stage 2 the following Monday (May 28, on 6 days rest), or do I take one full calendar week, and start Stage 2 on the following Monday (Jun. 4)?
2. Also, during Stage 2 (assuming it's also about 6 weeks?), I'm going to be in Europe on vacation for 2 weeks. Assuming I won't have access to the necessary equipment while I'm away, do I just take a break from lifting those 2 weeks, or should I delay my Stage 1 start so that those 2 weeks are my break between Stage 1 and Stage 2?
Thanks in advance for any help with these planning questions.
*I admit I haven't read this whole thread yet, so if they're already asked & answered, feel free to say so, and I'll try to find them as I do read through it.0 -
Karen - you actually have a few options.
1. at the end of stage 1 are the AMRAPS - if you do these then you would be done on Friday May 25, then take a week off and start stage 2 on June 4.
2. you could end on May 21 not do the AMRAPS and start stage 2 on May 28 - you would have a full 7 days off by then.
3. You could go straight into stage 2 (I think it's only about 3 weeks), then maybe it won't interfere with your vacation, then you'll have 2 weeks off before starting stage 3
4. You could take the break after stage 1, start stage 2, then just have a break in the middle somewhere and pick up where you left off when you get back from vacation.
I hope I'm making sense. I'm having the same issue. I will end Stage 1 on Saturday (14th) and start Stage 2 right away on Tuesday (17th) get in 6 workouts, take a week break since I'll be out of town for work and just finish it when I get back.0 -
Hi,
I haven't started yet, but I'm just getting to the part in the book with the workouts, and I'm planning to finish reading this week and start lifting Monday (Apr. 16). So, in the process of planning, I have a few questions:
1. The book says to take a week off after Stage 1. But week 6 of stage 1 only has 1 workout (B8). If I do it on a Monday (May 21), does that mean I start Stage 2 the following Monday (May 28, on 6 days rest), or do I take one full calendar week, and start Stage 2 on the following Monday (Jun. 4)?
2. Also, during Stage 2 (assuming it's also about 6 weeks?), I'm going to be in Europe on vacation for 2 weeks. Assuming I won't have access to the necessary equipment while I'm away, do I just take a break from lifting those 2 weeks, or should I delay my Stage 1 start so that those 2 weeks are my break between Stage 1 and Stage 2?
Thanks in advance for any help with these planning questions.
*I admit I haven't read this whole thread yet, so if they're already asked & answered, feel free to say so, and I'll try to find them as I do read through it.
If you do the 2 special workouts in stage 1 it would be 6 full weeks. If you choose to not do them, I would start stage 2 a week after you stop stage 1 no matter what day you end 1. It's really up to you but you probably don't want much more than a week rest. I will be doing my last stage 1 workout on Monday the 16th and will start stage 2 Tuesday the 24th(I would start Monday but I'm getting back from camping that day.
Stage 2 is only 3 weeks.0 -
What is C25k?0
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