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Stage 1
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6B today:
SQUATS (instead of lunges): 95#, 100#, 100# (I tend to do 1 set of where I left last time, then up the weight).
DEADLIFT: 70#, 75#, 80#
BALL CRUNCH: 1 x 15 and 2 x 12 w/ 10# plate on chest (I just realized I should hold something, duh).
DB SHOULDER PRESS: 3 x 20# DBs
WIDE GAP LAT PULLDOWN: Still stuck at 50#, and could only do 1 set of 10, then 2 sets 8, ugh -- so hard!
Wiped out this afternoon, but we were up very late last night due to neighbor's house catching fire and having them over for several hours til after midnight.
Seriously considering switching over to stronglifts after stage 1. Anyone else?
blessings.
I'm curious to know why you are considering switching.
I like the idea of squats every time and deadlifts every other. I like the 5 x 5 reps and adding 5# each time. I like the 3 compound exercises per workout, instead of single leg stuff, especially lunges -- I can't do lunges due to chondromalacia patella; and anyway I think squats are more effective.
Here's a link: http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
have you been to the stronglifts websitte? you can download the program for free and sign up for the newsletter -- it's very helpful! also he has videos and detailed explanations, not just of HOW to do things, but WHY.
what do you think?
I'm not diggin' the single leg stuff either, so I'm with you. Like you, I also like deadlifts and squats and could do those all day long.
I've gone to his site to check out the squat videos and actually have it on my favorites. I was actually going to do this program after I got done with NROL, but, if I get bored/frustrated with it before I'm done, I know I'll go to stronglifts. 0 -
Last day of stage 1 today! No AMRAP, just repeating workout 8.
See you in stage 2 next week...0 -
@sleepytexan - I've considered switching. My husband and son are doing it right now and seem to like it. I committed to doing NROL and would like to finish it out. If I get too bored though, I'll probably switch later.0
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I've also considered switching back to Chalean Extreme or Stronglifts. Not that I don't like the program but that's just how I am, switching what I want to do for exercise all the time, so I just have to go with what I'm in the mood for lol. I'm going to do stage 2 then see how I feel after I go on vacation.@sleepytexan - I've considered switching. My husband and son are doing it right now and seem to like it. I committed to doing NROL and would like to finish it out. If I get too bored though, I'll probably switch later.0 -
awwww ladies don't leave us :frown:
5A completed. I did not up the weights today. I wanted to make sure I could get through the three sets. It may be a while before I do up them.
squats 40 pounds
push up still at a 45 degree angle. Today was the best form I've had. So it may be time to lower the incline.
seated row 72 pounds
step ups 15 pounds in each hand
jackknife NO problem!0 -
nice job manic - I may be able to squat heavier than you but I CAN NOT do those jackknifes for crap! my core is so weak0
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Holy cow! I was getting ready for work this morning and was checking my hair before I got dressed. As I was looking at the back of my head with the hand held mirror, I noticed something strange...deltoids! They're AWESOME!
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Holy cow! I was getting ready for work this morning and was checking my hair before I got dressed. As I was looking at the back of my head with the hand held mirror, I noticed something strange...deltoids! They're AWESOME!
That's awesome!! I wish mine would appear!0 -
Stage 1 results - I finished 8B on Saturday
Squat 65 < 100
Push up on toes < on 5 step risers
Row 40 < 70
step up 45 < 70
jackknife wobbly < no problem
Deadlift 65 < 110
Shoulder Press 18/dumbbell < 70/olympic bar
Lat pulldown 40 < 70
Lunges 10 < 18
Swiss Ball Crunch 10 < 20 overhead
I lost a total of 4 inches all over and about 1% body fat. I'm pretty pleased with the results and ready to move on to Stage 2.
I have not posted yet..I dont think..lol... but I am in stage one week 4... I must say.....Very proud of you. Great job!
FTR My name is Deb..0 -
Hi All...
WOA6 today--finally got up to 25lb plates for squats today (so 95 lbs total). For some reason, that makes me feel "official", like I'm not ****ing around with multiple small plates anymore, lol.
Upped step ups to 12.5 kg kettlebells--my forearms are feeling better, and the kettlebells definitely help.
I was whipped by the end of the workout, and wobbled right off the swiss ball during jacknives.
I'm happy with my progress, impressed with my gains in strength, but really struggling with the lack of visual/quantitative (yeah, scale) changes. I thought by now (not just from the couple of weeks I've been doing NR, but from my 75 days on MFP) I'd be seeing major results. And it's just not happening. Wah. I'm taking a break from weighing, until after my next TOM, then I'm going to reassess calories, etc. if I don't see any movement in inches/on the scale. Frustrating! Sorry for the whine...and I don't even have any cheese to offer you 0 -
95 lbs is seriously heavy (imho) for Stage 1, dande - so good for you! You'll see the results. mathlete posted this on the "daily chat thread":
http://mealsandmiles.com/
Worth the read - if you want to read a blog from someone who completed ALL 7 stages (with photos!).0 -
Holy cow! I was getting ready for work this morning and was checking my hair before I got dressed. As I was looking at the back of my head with the hand held mirror, I noticed something strange...deltoids! They're AWESOME!
wheeee!0 -
95 lbs is seriously heavy (imho) for Stage 1, dande - so good for you! You'll see the results. mathlete posted this on the "daily chat thread":
http://mealsandmiles.com/
Worth the read - if you want to read a blog from someone who completed ALL 7 stages (with photos!).
Just a quick peek at that link - and I will admit - I sure hope I see MORE results than that with that kind of a time investment. She looks good, don't get me wrong! But if I were her I would have hoped for more muscular definition. ??0 -
Holy cow! I was getting ready for work this morning and was checking my hair before I got dressed. As I was looking at the back of my head with the hand held mirror, I noticed something strange...deltoids! They're AWESOME!
LOL!!! I did the exact same thing two weeks ago - caught a glimpse and then I quick got out my camera and took a picture! LOL I was in awe at how my back was taking shape! So be sure you take a picture!! It is such a great feeling!!0 -
Day off from weights today, but I taught my spin class. I did tone down the intensity today, forcing myself to keep watts below 200. I ended up averaging 197, so that's pretty good (for a slacker, ha). Thursday I will try to push myself (ha--weird) to keep it even lower; maybe the 180s. This is bizarre to push the members to keep the watts up whilst forcing myself into a recovery ride.
I am still completely exhausted though . . . will keep pushing through -- just 4 more workouts in stage 1. I'm very pleased with my increase in weights, but bummed about my lack of energy.
I'm almost positive I will switch to stronglifts instead of doing stage 2. Perhaps the shorter workouts combined with lower-intensity spin will help me get my energy back.
congrats on all the great progress everyone is making!0 -
Way to go ladies with all of your awesome progress! Now who's coming to join me in Stage 2?0
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Holy cow! I was getting ready for work this morning and was checking my hair before I got dressed. As I was looking at the back of my head with the hand held mirror, I noticed something strange...deltoids! They're AWESOME!
LOL!!! I did the exact same thing two weeks ago - caught a glimpse and then I quick got out my camera and took a picture! LOL I was in awe at how my back was taking shape! So be sure you take a picture!! It is such a great feeling!!
I'll be taking pics at the end of my last Stage 1 workout...next Monday! :happy:0 -
Way to go ladies with all of your awesome progress! Now who's coming to join me in Stage 2?
I'll be starting Stage 2 on April 30. 0 -
I should be there around May 14th. I might only do one AMRAP and then take a week break.
When should I take pics? As soon as I am finished with stage 1 or after a week break and right as I start stage 2?0 -
Stage 1 results from work out A AMRAP
squats from 30 to 95 am rap 35@30
push ups from a 75 degree angle to a 45 am rap 25
seated row from 50 to 110 amrap 40@50
step ups from 2 aerobes blocks to 7 amrap 20 @ 7 blocks
measurements lost 6.5 total
neck .5"
bust 2.5"
arms 1"
hips 1"
thigh no change
calf .5"
shoudler 1"
I couldn't be happier with these results! Cant wait for workout B AMRAP and on to stage 2.0 -
GREAT JOB Jamie! I would be thrilled with those results as well.0
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I'll be in stage three then the upper stage are only 3-4 weeks. I take my pictures the same day every month but I know a lot of people do it at the end of every stage.0
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Hit 100# on my squat and rows. Hopefully I can push to 100# on my deadlift and improve on my lat pull tonight.0
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Hit 100# on my squat and rows. Hopefully I can push to 100# on my deadlift and improve on my lat pull tonight.
congrats! those lat pull-downs are the hardest thing for me. Been stuck at 50# for 2 workouts.0 -
I finished Stage 1 Sunday night! I'm experiencing some unpleasant joint pain due to a condition I have, so I'm opting out of AMRAPs. I am going to take the week off. I peeked ahead at Stage 2 and it's kind of intimidating with all these balancing acts. But I thought the same thing about Stage 1 before I tried it.
I ended up lowering my weights a little the past couple workouts and I ended up having much better form than I did when the weights were too heavy. I went from 90# to 80# on the squats and I was able to lower myself much more. Did the same for deadlifts and it finally felt like I was doing them right.0 -
Finished 5B this morning.
Romanian Deadlift 75
Dumbell Shoulder Press 12.5 db
Lat pull down 50
Lunges 10 db
Crunches on ball 10lb plate
My trainer suggested I do the Romanian deadlifts instead of the regular deadlifts because of my back issues. He felt I would be less likely to lose form. I think he is right. I'm much more comfortable with these. Regular deadlifts really worried me.0 -
Jamie - great job, those are fantastic results!0
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Beeps, thanks for the encouragement and that link. Agree with MrsRip that she didn't end up with that much definition, but I like the results she got, so it's good to see a positive end result (another one, that is). And, she did cardio (a lot) and didn't eat a strict diet...
Jamie--awesome results! Congrats
Realrayne: Yay for the big 100! I"m hoping to deadlift 100 tomorrow. We'll see.
Jessica--nice!
So, bad news from my doctor yesterday--the nagging foot pain I've had for nearly a year is "bone inflammation." Won't know the real deal until I see him on Monday, but I may have to wear a cast-boot for a while. So, I'll have to figure out what that will mean for my workouts... Hopefully, it won't impact them too much. I may be able to modify some moves. But what a pain!0 -
Finished 7B this morning and was able to add weight to my deadlifts...95 lbs.! I still can't get past 20 lbs. dumbbells for the presses, but did 60 lb. lat pulldowns and 30 lb db for lunges. I'm also doing 20 lbs. for swiss ball crunches.
Duh! Just occurred to me to use the 45 lb. oly bar for presses! Ugh!
Oh, well...I'm a happy camper with my progress. 0 -
Please do not judge NROLFW from this girl's experience with it. She did WAY more cardio than the program recommends - she was really very selective about what aspects of the program she followed. Her diet is also not reflective of even the most general recommendations of the book. HUGE grain of salt needed here.95 lbs is seriously heavy (imho) for Stage 1, dande - so good for you! You'll see the results. mathlete posted this on the "daily chat thread":
http://mealsandmiles.com/
Worth the read - if you want to read a blog from someone who completed ALL 7 stages (with photos!).
Just a quick peek at that link - and I will admit - I sure hope I see MORE results than that with that kind of a time investment. She looks good, don't get me wrong! But if I were her I would have hoped for more muscular definition. ??0
This discussion has been closed.