Stage 1
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I did B1 today and here are the stats:
Barbell Deadlift: 77 Lbs
Shoulder press: 13 lbs (6.5 in each hand)
Wide Grip Lat pull Down: 66 lbs
Dumbell Lunges: 22 lbs in each hand
Exercise Ball Crunch: BW*10*20 -
Hi Ladies!! I just completed A3 today!! I feel like i'm really getting stronger! However my gym only has fixed weight barbells, dumbbells, and a smith machine.
I need an alternative for my Deadlifts. The fixed weight barbells only go up to 60lbs and I know i can lift substantially more! Does anyone have a advice or suggestions?
I have no idea! Good luck trying to figure something out.
Everyone else sounds like you're doing great. Keep it up, ladies!
As far as the Romanian vs. the Deadlift, I never noticed feeling it in my back until I did over 100lbs. Now I think I'll aim for doing the 45lb weights or just set it on something. It didn't bother me much, just a little sore in the lower back muscles. I'd hate to injure myself now that I'm almost through with stage 1 though.0 -
Hi Ladies!! I just completed A3 today!! I feel like i'm really getting stronger! However my gym only has fixed weight barbells, dumbbells, and a smith machine. I need an alternative for my Deadlifts. The fixed weight barbells only go up to 60lbs and I know i can lift substantially more! Does anyone have a advice or suggestions?
What do you do for squats?0 -
Just did A4 last night, so excited with the progress I'm making!
Squat - 115
Push-ups - floor using handles (still need more depth and better form)
Seated row - 90
Step up - 60 (30lb DBs)
Jackknife - all reps0 -
Hi Ladies!! I just completed A3 today!! I feel like i'm really getting stronger! However my gym only has fixed weight barbells, dumbbells, and a smith machine. I need an alternative for my Deadlifts. The fixed weight barbells only go up to 60lbs and I know i can lift substantially more! Does anyone have a advice or suggestions?
What do you do for squats?
I started out using dumbells...but I've been trying using the smith machine lately. tisk tisk-i know. I feel like I'm being cheated using the smith machine b/c I don't have to stabilize near as much. I cannot find a good alternative for either! So frustrating.0 -
Any ladies have advise on how they are improving their grip strength?
Frustrating to do 95lbs on the deadlifts when i can for sure do more, but by the end my hands are ready to give out. Then i screw myself for the rest of the B workouts bc my hands are messed up for the lunges and pull downs.0 -
Hi Ladies!! I just completed A3 today!! I feel like i'm really getting stronger! However my gym only has fixed weight barbells, dumbbells, and a smith machine. I need an alternative for my Deadlifts. The fixed weight barbells only go up to 60lbs and I know i can lift substantially more! Does anyone have a advice or suggestions?
What do you do for squats?
I started out using dumbells...but I've been trying using the smith machine lately. tisk tisk-i know. I feel like I'm being cheated using the smith machine b/c I don't have to stabilize near as much. I cannot find a good alternative for either! So frustrating.
For squats, I'd do goblet squats (lots of good youtube videos). For deads, I'd do them with dumbells assuming your gym goes high enough for your strength. If not, your gym sucks
! 0 -
My gym is against "heavy lifters". It's a chain your probably familiar with. The dbs go up to 60lbs so that will work for a while... After that I may need to look into finding a new gym. Just sucks b/c I'll more than likely end up pay about $30 more a month for the other local gym.
But I will be checking out the YouTube videos! Thanks!0 -
Wow!! You all are doing so well! I feel like a 90 pound weakling and expect y'all to kick sand in my face! I did 4A today repeating it because I didn't do enough reps last time (old age, I swear!!)
Squats 50/40 - I'm using dumbbells at my shoulders, but I'm going to have to find another alternative - and I think Planet Fitness probably won't let me lift heavy. I honestly don't know if they have a squat rack.
Pushups @ 45 degrees but really decent elbows in form for the first set, and for most of the way through the 2nd set
Barbell bent over row at 60 for the first but needed to drop down to 50 for the 2nd.
Step ups at 50 easily and will increase the step size
Jackknifes were killer for me today!
Actually everything was HARD! I was totally spent by the time I finished, but it felt good. I'm glad I repeated 40 -
Wow!! You all are doing so well! I feel like a 90 pound weakling and expect y'all to kick sand in my face! I did 4A today repeating it because I didn't do enough reps last time (old age, I swear!!)
Squats 50/40 - I'm using dumbbells at my shoulders, but I'm going to have to find another alternative - and I think Planet Fitness probably won't let me lift heavy. I honestly don't know if they have a squat rack.
Pushups @ 45 degrees but really decent elbows in form for the first set, and for most of the way through the 2nd set
Barbell bent over row at 60 for the first but needed to drop down to 50 for the 2nd.
Step ups at 50 easily and will increase the step size
Jackknifes were killer for me today!
Actually everything was HARD! I was totally spent by the time I finished, but it felt good. I'm glad I repeated 4
Planet Fitness usually do not have squat racks That's the gym I go to as well, and I'm having the same problem. I'm considering looking for another gym b/c they just do not have the equiptment necessary to lift heavy. It's a shame. I really do enjoy going there, but us NROL4W chicks just can't get the kind of workout we need 0 -
I was afraid of that Danielle.. Well hubs is looking for one and didn't want to go to PF so maybe I'll find a family plan that will work for us both!0
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Sorry you ladies are having a hard time finding the necessary equipment at the gym. I am just lucky my gym is a ladies only fitness and it has all the great weight equipment. I never have to even wait to use the weights (haha).
I'm really excited to do 8a tomorrow. I think I might go up a bit on the squats- we'll see about everything else. I was able to DL 135lbs yesterday for 7B. I never imagined I could do that at the beginning of stage 1. Keep at it ladies- it really works!
I'm looking forward to the week off between stages. I am anxious to see what my measurements and weight are.0 -
I did Stage 1 A1 today!! Yeah me!!!! It was awesome. Loved every second of it...including the ones I spent cursing the step-ups. Now Ive got to go nurse this horrid migraine Ive got coming on. Im praying the two arent related. Anyone else seem to have this issue?0
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I know that I tend to hunch/shrug up my shoulders, not just lifting but all the time. It's actually quite common in women becines even more pronounced as we get older as well as slouching forward more. It's a difficult habit to break and even with vigilance I find myself with my shoulders hunched and increased tension in my neck. Maybe you are doing that when you lift?0
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Any ladies have advise on how they are improving their grip strength?
Frustrating to do 95lbs on the deadlifts when i can for sure do more, but by the end my hands are ready to give out. Then i screw myself for the rest of the B workouts bc my hands are messed up for the lunges and pull downs.
I bought some weightlifting gloves and they really help. I think the ones I picked up were on sale for $11
Finished 8A this morning, it's been almost 2 weeks since I did my last NROL workout. I've been doing a crapload of cardio and Jillian Michaels since I couldn't get to the gym. I finished out my squat at 125 lbs!! Woohoo
It was kind of funny, there was a trainer in the gym with 5 teenage girls and she was setting up stations for them at the time I was onto the prone jacknife and she kept getting me to demonstrate for them. The girls were flying all over the place falling of the ball. LOL0 -
Any ladies have advise on how they are improving their grip strength?
Frustrating to do 95lbs on the deadlifts when i can for sure do more, but by the end my hands are ready to give out. Then i screw myself for the rest of the B workouts bc my hands are messed up for the lunges and pull downs.
I bought some weightlifting gloves and they really help. I think the ones I picked up were on sale for $11
Finished 8A this morning, it's been almost 2 weeks since I did my last NROL workout. I've been doing a crapload of cardio and Jillian Michaels since I couldn't get to the gym. I finished out my squat at 125 lbs!! Woohoo
It was kind of funny, there was a trainer in the gym with 5 teenage girls and she was setting up stations for them at the time I was onto the prone jacknife and she kept getting me to demonstrate for them. The girls were flying all over the place falling of the ball. LOL
That's great! LOL about the teens.
I finished 8A this morning too. So happy with the progress so far. I think I'll wait to post my final stats until I let myself take a week off and measure/weigh again. Overall this has been a great workout for me. Hopefully Stage 2 is just as much "fun".
Rielyn, are you planning on doing the AMRAPs?0 -
I didn't think I was going to do the AMRAP's but I changed my mind. I want to see how much progress I made so I'm hoping I can find a time when the gym's not so busy so I don't look like a wimp
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I know that I tend to hunch/shrug up my shoulders, not just lifting but all the time. It's actually quite common in women becines even more pronounced as we get older as well as slouching forward more. It's a difficult habit to break and even with vigilance I find myself with my shoulders hunched and increased tension in my neck. Maybe you are doing that when you lift?
Its a good thought, but now that my head has stopped thumping so hard and Ive had time to reflect, I am beginning to suspect it has more to do with my caloric intake. Last nights was bad enough to prescription medicate. After 19 years of them, Ive developed quite a tolerance to their pain so that says a lot. Usually they only get that bad when Im dehydrated or havent eaten. To put it politely, I know for absolute certain I wasnt dehydrated. That only leaves caloric deficit issues. I think I need to up my calories and try again! 0 -
Hola Stage 1 Lovely ladies!
Nthn - I am super blood sugar sensitive and will get headaches if I don't eat steadily through the day OR get enough protein OR enough water. So, while mine are rarely migraines I understand. Oh and I tend to keep my shoulders around my ears all day long. That doesn't help either
So...stage 1 - I am about over it. I tried my step-ups with a smaller Oly bar (35lbs+10) today and that went rather well. I felt like I was concentrating more on pushing through my heel and flexing the glute than not trying to drop the damn barbells. I realize that grip strength is important too but for me strengthening my glutes is more important for my knee and lower back issues (I am a hot mess).0 -
TheGsMama, I think the bar is definitely easier than trying to grip the huge DBs. I use it for the lunges too. It makes it easier to focus on form and really working the legs, like you said.
Finished 8B this morning. However, I heard the news of the CO movie theater shooting in the middle of my workout and it was hard to concentrate after that. My prayers got out to the victims and their families. Makes me want to hug my babies close today.
I'll give my stats for weights now, but I'll post my measurements/BW change later.
Squats: 20lbs---->95lbs
Push-ups: Knees---->Floor (although I can improve on form)
Row: 60lbs---->100lbs
Step-ups: 12lbs--->75lbs (on 13in step)
Jackknife: Sloppy 8--->15 with good form
Deadlift: 65lbs--->135lbs
DBSP: 12.5lbs--->25lbs
Pull-down:70lbs--->100lbs
Lunges:BW--->65lbs barbell
Swiss Crunch: BW x8 --->25 lbs plate with good form x15
Looking forward to AMRAPS next week!0 -
HOLY HENRY!! That is some serious rowing chubbycowgirl (can i just say it's strange actually referring to someone as chubbycowgirl ) HAHA! I feel like a weakling! 0
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wow!!! those are impressive stats!!! You started higher than I did, I'm actually about where you started now and I just finished 4B today.
Deadlifts at 60 today, and I'll up those by 10 next time
Shoulder press at 30 - I have such weak shoulders but I noticed I'm getting some nice definition now
Lat pull downs at 45
My lunges were so much better today! I actually could do several at 35 lbs. My left ankle is still wobbly from a fracture and hyperextension that I did in February. I am really careful not to over extend it, but I also want to strength it and get better balance too, so I'm upping weights slowly and as soon as my form starts to fail I'm going back down to the last successful weights.
Swissball crunches - I do 25 and I guess I'm going to add weights. I just don't feel like I"m getting anything from these.
Next workout begins the 3 set cycles. I'm really nervous about that truthfully!0 -
TheGsMama, I think the bar is definitely easier than trying to grip the huge DBs. I use it for the lunges too. It makes it easier to focus on form and really working the legs, like you said.
Finished 8B this morning. However, I heard the news of the CO movie theater shooting in the middle of my workout and it was hard to concentrate after that. My prayers got out to the victims and their families. Makes me want to hug my babies close today.
I'll give my stats for weights now, but I'll post my measurements/BW change later.
Squats: 20lbs---->95lbs
Push-ups: Knees---->Floor (although I can improve on form)
Row: 60lbs---->100lbs
Step-ups: 12lbs--->75lbs (on 13in step)
Jackknife: Sloppy 8--->15 with good form
Deadlift: 65lbs--->135lbs
DBSP: 12.5lbs--->25lbs
Pull-down:70lbs--->100lbs
Lunges:BW--->65lbs barbell
Swiss Crunch: BW x8 --->25 lbs plate with good form x15
Looking forward to AMRAPS next week!
Awesome work!! Those are super impressive numbers
I finished 8B today and I was coming here to post my stats and realized I must have left my log sheets at the gym. Darn, I'll have to go back and get them later!0 -
You are all doing amazing! I just completed 4b last night and am still doing 45# oly bar deadlifts (which I can definitely increase weights, I'm purchasing weights tomorrow because all I have is 35# weights that are way to much in one shot to increase . I use two 10 lb barbells for lunges & bar weight for rows. I step up with just body weight onto the bench0
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Holy 5A workout! That was a big jump from 2 to 3 sets, and when it was over, I just laid on the floor...lol...then went for a 15 minute cool down walk/run.
I just measured today since I finished 4 full weeks of lifting. In that 4 weeks, I've lost at least 6 inches from my bust, waist hips, and thighs, 4 pounds, and 3% body fat according to online calculators. I'm lifting 3 x a week w/ sporadic cardio mixed in that I'm trying to increase to 30 minutes 3 x a week on non lifting days. I'm eating an average of 2000 calories a day even though I'm aiming for 1900 or so...darn binges.
All in all, I'm loving this program. Its my first time lifting heavy, and I hope I can continue to do it at home because I don't see myself in the free weight section at the gym. I'm just too self concious.0 -
Stage 1 Results:
Starting weight: 173
Current weight: 173
Chest: 36 - 37 (WTF?)
Waist: 30.5 - 31
Abs: 34- 34
Hips: 36 - 36
Thigh: 21.75 - 22
Arms: 12 - 12
*well darn, I was hoping for some losses but looks like I gained inches and stayed the same weight. I hope this doesn't discourage anyone, I feel like I look better than I did before. I feel a LOT stronger, I should take some pics and post them.
A)
Squats: 20 lbs (on smith machine) to 125 lbs. (squat rack)
Push-up: 15 reps at 45 degrees to FLOOR! (need to work on getting deeper)
Seated Row: 42.5 lbs to 80 lbs
Step-up: 10 lbs (step w/3 risers) to 25 lbs (50 lbs total, step w/5 risers)
Prone Jackknife: 15 (slow, needed to stop) to 15 (perfect form, rest in plank after each one)
Deadlift: 60 lbs to 125 lbs
Shoulder Press: 7.5 lbs to 20 lbs
Lat Pulldown: 50 lbs to 80 lbs (I switched gyms halfway through, my new gym doesn't have the proper bench to do lat pulldowns, think I could have gotten higher if I had something to keep my butt from coming up off the bench)
Lunge: 10 lbs dumbells to 30 lbs dumbells (60 lbs total)
Crunch: 15 (bodyweight) to 15 (25 lb weight extended over my head)0 -
I just finished Phase 1! What a great feeling to stick with something and create a new routine. Today I found the chalk in the weight room. That really helped. Cant wait to start phase 2.
Squat 45lb - 105lb
Push up started on high bench not on one step from the floor
Seated Row 20lb - 67.5lb
Step Up 30lb - 50lb
Prone Jacknife much better form now
Deadlift 45lb - 115lb
Shoulder press 20 - 40
Wide lat pull down 40 - 85lb
Lunge 30 - 50
Swiss ball crunch- now use weights and advanced moves0 -
I can't wait to post my results tonight! My last workout is tonight and then AMRAP's. Did you do amraps on the same day as your last workout or on two seperate workout days?0
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I just finished Phase 1! What a great feeling to stick with something and create a new routine. Today I found the chalk in the weight room. That really helped. Cant wait to start phase 2.
Squat 45lb - 105lb
Push up started on high bench not on one step from the floor
Seated Row 20lb - 67.5lb
Step Up 30lb - 50lb
Prone Jacknife much better form now
Deadlift 45lb - 115lb
Shoulder press 20 - 40
Wide lat pull down 40 - 85lb
Lunge 30 - 50
Swiss ball crunch- now use weights and advanced moves
I need to find the chalk. My hands are a mess!0 -
GLOVES!! OMG they help so much!0
