Stage 1
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Okay, thanks ladies. Good to know I'm not alone! I definately am sore today from Mondays work but going to give it my all today. Workout B5, watch out!
GOOD LUCK MELODY!
The shoulder presses killed me in WOB. keep us posted!
Thanks Sue! Id say that you numbers were more impressive as are you in general!
I think you hit the nail on the head when you say that " my progress is mine" comparing yourself to others is an excesice in futility. Each workout im thinking about how stronger I can get, how I can push myself just a little bit further.
You are very encouraging Sue.
Enjoy your vacation and the grandkids cuz I KNOW they will get you moving!0 -
That's exactly it Melissa - I find myself thinking "I should be lifting .... #" My head forgets that I have a 60 year old body that has been pretty damn lazy for far too long. I'm really very happy with my numbers, as we all should be! The fact that we are all lifting heavy, especially since "science" has said women shoudl lift "barbie" weights for a whole long time. I find it very encouraging to see women of all ages, sizes and levels of fitness doing heavy lifting these days!!
I do it because I don't want to be old and staying fit is the best way to stay young!0 -
hey there ladies, im having issues increasing my weight.
first of all i feel like im not increasing as much as i should. im on the 6th B workout of stage 1.
so i just did A today. I feel like i am stuck at around 80lbs for the squat. 75 i have good form, 80 is a little too much, and its been the same since almost the beginning!
Also i struggle with the step ups, lunges, and shoulder press. the things that i use free weights for, becuase my gym only has intervals of 5lbs up until 20, then it goes up by 10. I can shoulder press 20lb, but there is NO way i can jump straight to 30 (in each hand) Same with lunges and step ups.
any suggestions?0 -
Hi Guys anyone else doing it just twice a week? I am on week 4 - so tomorrow is my 8th workout - 4B I guess of stage one. Nad then it will be the hard step up to 3 sets - humm not sure I am looking forward to that.0
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hey there ladies, im having issues increasing my weight.
first of all i feel like im not increasing as much as i should. im on the 6th B workout of stage 1.
so i just did A today. I feel like i am stuck at around 80lbs for the squat. 75 i have good form, 80 is a little too much, and its been the same since almost the beginning!
Also i struggle with the step ups, lunges, and shoulder press. the things that i use free weights for, becuase my gym only has intervals of 5lbs up until 20, then it goes up by 10. I can shoulder press 20lb, but there is NO way i can jump straight to 30 (in each hand) Same with lunges and step ups.
any suggestions?
Kimmae Im not sure how you could up your squat weight BUT for the lunges and step ups you could try using the barbell. Ive switch because I cannot hold 30lbs in my hands. my grip strength isnt there yet. So if u lunge with just the oly barbell your already up to 45lbs. same with step ups. Guess I could suggest a shoulder press in that form too. Not sure what Alwyn would say about that tho :-)
The squats I think you may have to give it time.I was stuck on my overhead presses at 20lbs for a long period of time. I just could not move up. On my final B workout I tried adding 2.5 to the dumbells and found that I could lift it. It'll come by continually lifting that 85 then bam you'll be at 95
Good luck!0 -
Kudos to you Suelegal. I am impressed. I thought I was the oldest at 53 doing this workout. Please continue to inspire.That's exactly it Melissa - I find myself thinking "I should be lifting .... #" My head forgets that I have a 60 year old body that has been pretty damn lazy for far too long. I'm really very happy with my numbers, as we all should be! The fact that we are all lifting heavy, especially since "science" has said women shoudl lift "barbie" weights for a whole long time. I find it very encouraging to see women of all ages, sizes and levels of fitness doing heavy lifting these days!!
I do it because I don't want to be old and staying fit is the best way to stay young!0 -
I'm doing it 2x a week and this is my third week.
My main struggle is determing when to push myself and when to take it easy. I have some right arm issues so when I increase weights and I'm not ready, I have trouble picking anything up for the next couple days.
The last two times I had to go to the gym in the afternoon and it was overrun with teenaged boys in the weight area. I'm so happy today I get to go in the morning!0 -
Yesterday was Stage 1, B1, and I have to say that I could barely do the deadlifts or lunges because my legs were still so sore from Monday's squats. Anyone else experience this? Tomorrow night is A2, and I'm wondering if I'll be able to squat.0
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Hi lovely ladies
I was wondering if you could help me. I have more the opposite problem to the post above. I am not really sore anymore after my workouts. The first week I was so sore I could hardly walk but now I am not sore at all anymore. I can feel I have been working and my legs are probably a bit week and I can generally feel it in my muscles but no real soreness. Tomorrow will be A4 for me.
I feel like I am pushing myself. I increase my weights on most exercises nearly every time. Even though I feel that my form is lacking if I go too fast. On the squats and deadlifts I can see my knees going inwards when I come up and it also seems to pull in my lower back. So on step ups I am still on BW. for example.
How about you. Did you become less sore? Am I doing something wrong? It would be great if someone could help me.0 -
Hi lovely ladies
I was wondering if you could help me. I have more the opposite problem to the post above. I am not really sore anymore after my workouts. The first week I was so sore I could hardly walk but now I am not sore at all anymore. I can feel I have been working and my legs are probably a bit week and I can generally feel it in my muscles but no real soreness. Tomorrow will be A4 for me.
I feel like I am pushing myself. I increase my weights on most exercises nearly every time. Even though I feel that my form is lacking if I go too fast. On the squats and deadlifts I can see my knees going inwards when I come up and it also seems to pull in my lower back. So on step ups I am still on BW. for example.
How about you. Did you become less sore? Am I doing something wrong? It would be great if someone could help me.
I did become less sore...until I added a set in Workout 5A/B. If you're pushing yourself and feel exhausted at the end of your workout, you're doing it right! No worries!
I have Workout 8A today and Workout 8B Saturday or Sunday. So excited to be done! Just in time too since I have to have a cyst removed from my shoulder next week and won't be able to lift for a few weeks.0 -
When I first started doing my bootcamp classes I could barely move but after my body became more familiar with the moves, it didn't hurt anymore. Now I only get sore if I use a muscle group I don't usually use in any other exercise. For the most part, as long as I feel like I've given it my full effort in the gym, it is a good workout and being sore isn't a good indicator.
I do have issues with my right forearm. Once it flares up, I have to go to lower weights , even though I can lift heavier ones. I can't tell i the gym if it is too much but later in the day, I'm unable to hold anything (like a hairbrush). If I gradually work my weights back up, I can do them without it agravating the muscle.
If you do get stiff, keep moving, drink lots of water, try to do an extra stretching session later that day and still try to do what you can in the next workout! I like putting heat on a sore part and then stretcing it. A physiotherapist I once went to said icing helps bring the swelling down and heat lets you move better and people respond better to one or the other.
In other news, I used the oly bar today for my squats and it didn't bother me
The first time, I could barely lift it and I've been doing my squats with dumbbells since! next time I can actually add weight to it. 0 -
I think I have completely screwed up the way this program was supposed to be done. I have done 3 sets of 15 of all the exercises from the beginning. Upping the weights as I have gone along. I have one A and One B left before my AMRAP workouts.
Is this a bad thing?0 -
I think I have completely screwed up the way this program was supposed to be done. I have done 3 sets of 15 of all the exercises from the beginning. Upping the weights as I have gone along. I have one A and One B left before my AMRAP workouts.
Is this a bad thing?
You didn't need to do three sets until you hit Workout 5, but kudos to you for doing more!0 -
Thank you for the responses! I feel better now I definitely feel like I have had a good workout once I am done. I find it hard to walk down the stairs as my legs are so weak :happy:
It's great to have this thread as I tend to worry about doing something wrong!0 -
I did become less sore...until I added a set in Workout 5A/B. If you're pushing yourself and feel exhausted at the end of your workout, you're doing it right! No worries!
I have Workout 8A today and Workout 8B Saturday or Sunday. So excited to be done! Just in time too since I have to have a cyst removed from my shoulder next week and won't be able to lift for a few weeks.
I wish you all the best for your procedure! Will miss you on here! Maybe we will start stage 2 together then 0 -
Hey guys,
I started Stage One yesterday and had an amazing workout. I love this program. I did have to do a bit of shenanigans to get the equipment worked out but here is how it went.
Squat: used a 35lb Kettle bell...for some reason the guy who runs the gym didn't want me to start out using the Olympic Bar??? LAME.
Pushup: did 45 degree ones with my BW
Seated Row: 100lbs! (I not only impressed myself but others. lol)
Step up: used a 20lb kettle bell in each hand and 12 inch step
Prone Jackknife: Honestly, I chickened out doing them at the gym (I weigh over 250lbs and felt like a panda playing so I bought a Swiss ball on the way home.
My husband also wanted me to do some bench presses so I did
Bench Press with Olympic bar for a total of 65lbs
Clean and Press with 35lbs.
So that's the first day of Stage One for me.
How did your's go?0 -
I know what you're saying about the prone jackknifes...I always feel a bit concious doing them. It was funny when I had the trainer going through all the exercises with me I was on the ball in the starting position and he said to me:" now move you glutes up in the air." I asked:" what are my glutes?" To what he said:" It's a polite way of saying your *kitten*" :laugh:0
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I know what you're saying about the prone jackknifes...I always feel a bit concious doing them. It was funny when I had the trainer going through all the exercises with me I was on the ball in the starting position and he said to me:" now move you glutes up in the air." I asked:" what are my glutes?" To what he said:" It's a polite way of saying your *kitten*" :laugh:
I had my husband behind me recording and snapping pictures the whole time. I got off the ball, punched him in the arm and said "And that's the reason I won't go to the gym to get this crap done". I'm sure he was only recording because I was constantly falling off of the ball and for no other reason :blushing:0 -
I know what you're saying about the prone jackknifes...I always feel a bit concious doing them. It was funny when I had the trainer going through all the exercises with me I was on the ball in the starting position and he said to me:" now move you glutes up in the air." I asked:" what are my glutes?" To what he said:" It's a polite way of saying your *kitten*" :laugh:
I had my husband behind me recording and snapping pictures the whole time. I got off the ball, punched him in the arm and said "And that's the reason I won't go to the gym to get this crap done". I'm sure he was only recording because I was constantly falling off of the ball and for no other reason :blushing:
He he! I like that! Getting off the ball is a whole other thing...I think it is the most un-elegant move I do!0 -
I thought I'd post this, it's a comparison from the 1st time I finished Stage 1 6 months ago vs. this time. It seems easy to go up quickly at first, and then stuff starts to stagnate. I have to tell myself that this is 6 months of work, some days I feel weak in comparison to some but I tell myself to just keep on.
This is the 6 months of improvement:
Squats: 70lbs to 135lbs
Push-ups: 8 to 8 with better form (arms totaly in, etc)
Seated row: 130lbs to 160lbs
Step-ups: 30lb dumbbells to 30lb dumbbells
Prone jackknife: 15 to 10 (I have worked on the form and different body tenses, these just get harder..)
Deadlift: 65lbs to 110lbs
Shoulder-press: 30 lbs to 30 lbs
Wide-grip lat pulldown: 75lbs to 80 lbs
Swiss-ball crunch: 25 lb plate on chest vs no weight, arms extended overhead (weight on this is doing something to my back)
Bring on the next 6 months!!
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Stage 1 Workout A results:
Squat: 45lbs
> 115lbs
Pushups: just terrible on knees
> still terrible 30 degrees (I have a super weak mid-back, so will probably never have a good pushup.)
Seated row: 35lbs (started WAY too low)
> 90lbs
Step-up: 13in step with 20lbs
> 24in(??) step with 10lbs
Prone jackknife: easy 8
> 12 (didn't make 15 since my low back got kinda injured)
Midway thru I had a DEXA scan** and my left hip was feeling poorly. Looked at the scan and low and behold my left hip was THREE INCHES lower than my right and my WHOLE BODY was tilted. :noway: Had to take off about a week while my chiro sorted it out. My hip was very rotated and did not want to go back to "normal." Chiro made me drop weights for some things and not raise weights for others. (I totally cheated and didn't drop weight for the squats...just stayed the same. But he knew I would do that.) Apparently my left hip is angry that I am trying to get the muscles around it into shape. It's mostly back to normal, but there's about an inch of swelling in my left SI joint back there. Keeping an eye on it though!
**Scan showed that I had put on 4.6lbs of LBM in 8 weeks (NROL4W for only 4 of those weeks! On a break before that because of a show.) and LOST 1.6% BF. Wooohoooo! Obviously, I am a mesomorph since I build muscle like crazy. Even impresses my chiro. Everyone thinks I lost another ten pounds, but my weight stayed about the same. :happy:
I'll post Workout B results tomorrow and measurements sometime next week after the remainder of the DOMs is gone!0 -
Today is my very last workout for Stage 1! Yaaaaayyy me :happy: I'll be back either tonight or over the weekend to post my results. Unfortunately, I did take pictures before I started the program but I accidentally deleted them
So, I won't have pictures to compare, but I did take measurements. I'm excited to see what the 'results' will tell me. BUT even if they don't show dramatic changes, I still feel good about the progress I've made and I know my body is changing, so I'm excited about completing this first stage and moving on to stage 2. 0 -
I'm pretty mad at myself for not taking before pictures. My husband noticed the muscles in my legs yesterday. He wondered if they were from running. I was all, "No way! That's from lifting!"0
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Hi Ladies!
I'm still going at Stage 1, just haven't had a chance to post. I love what I'm doing right now, the scale is a bit scary, I've gained a pound or two. I have to tweek my eating a bit and try and get a few more days of intervals in on off days.
I'm doing the workouts three times a week. I just finished week 4, and workout #12.
Progress so far:
Squats: 20lbs to 75lbs
Push-ups: doing floor pushups since beginning, form is definately better
Seated row: 60 to 70lbs (using cable machine)
Step-ups: 15lb dumbbells to 30lb dumbbells
Prone jackknife: doing these at full number of reps since beginning, form definately better
Deadlift: 60 to 95lbs (hoping to break 100 before end)
Shoulder-press: 10 lbs to 15 lbs
Wide-grip lat pulldown: 60lbs to 70 lbs
Swiss-ball crunch: body weight only from beginning
Lunge - 15lb to 20lb
I'm reading NROL4 Abs right now. Anyone incorporate some of the exercises in this program? My midsection needs some help 0 -
I have one more stage 1 workout left. I'm not doing AMRAPS. I'll take 4 days off after my last B workout and post my stats a week from today. I wish I had pictures, though
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Good Morning Ladies,
I'm new to this group but I love NROLFW! I'm on stage 1 workout 7A today and I just want to say that I did the squats at 145 pounds! I am so excited about doing that, considering I started at 20 pound squats (totally underestimated myself). Cannot wait to go back and up my deadlifts (70 pounds last week).
Just a quick question, does anyone do cardio after their NROLFW workout? I was thinking about adding C25K to my workout afterwards and then do 1 hour on the eliptical on my off days. Does this sound good?0 -
I do about 15 minutes of intervals when I'm done lifting. I don't know if I'd call it HIIT, but I run for a minute at 6.3-6.5 mph on the treadmill then walk for 1.5-2 minutes at 4 mph. I end up running 5 times. It kicks my butt! Then I do c25k 2 or 3 days a week on my non-lifting days. I aim for 3, but usually end up taking an extra rest day...lol.0
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OWWWWWWW!
Seriously.
OWWWWWWWWWWWWWWWWWWW!
Just done Stage 1 Day 1 and OWWWWWWW!
But it's a good ow
It was intimidating as hell - I did 10 mins cardio warm up as I had jumped straight out of the car and then asked the gym boy if he could come show me squats, check my form etc etc. He tried to get me to use the thingie machine - what's the machine where the bar goes up and down between the rails - so you're squatting but the machine is keeping you straight? Well he tried to make me use that and I said no and he said I should and I said no and by this time all the beefy boys are watching us have this argument and laughing and I was stood there with my book and my bits of paper and I was NO. If I'm doing it I'm doing it right.
So we stood in front of the mirror with the olympic bar and I couldn't get it over my head - which I wouldn't be doing normally because normally I'd be in a squat rack but he wanted me to watch myself in the mirror and I can see condescending smiles in the mirror as I struggle to make it through the 15 reps and I just kept talking out loud and....and....and.....
I'm not going to talk myself out of this. Or be intimidated. Or any of those other things I would normally do. As I said to gym boy no one is an expert at anything the first time they try it.
I'll be back there in 2 days time and I WILL make him go through deadlifts with me and I will keep asking him until I have everything down pat. So there.
It feels good 0 -
Good Morning Ladies,
I'm new to this group but I love NROLFW! I'm on stage 1 workout 7A today and I just want to say that I did the squats at 145 pounds! I am so excited about doing that, considering I started at 20 pound squats (totally underestimated myself). Cannot wait to go back and up my deadlifts (70 pounds last week).
Just a quick question, does anyone do cardio after their NROLFW workout? I was thinking about adding C25K to my workout afterwards and then do 1 hour on the eliptical on my off days. Does this sound good?
I would NEVER do cardio AFTER my NROL4W workout. If you have energy to do cardio afterwards, you are not pushing hard enough! That being said, I will do 5-10 minutes on the elliptical beforehand just to get my muscles warmed up. It sounds to me like you're doing too much cardio on your off days...but to each his/her own! I hope your giving your body at least one day of rest per week.0 -
Good Morning Ladies,
I'm new to this group but I love NROLFW! I'm on stage 1 workout 7A today and I just want to say that I did the squats at 145 pounds! I am so excited about doing that, considering I started at 20 pound squats (totally underestimated myself). Cannot wait to go back and up my deadlifts (70 pounds last week).
Just a quick question, does anyone do cardio after their NROLFW workout? I was thinking about adding C25K to my workout afterwards and then do 1 hour on the eliptical on my off days. Does this sound good?
I would NEVER do cardio AFTER my NROL4W workout. If you have energy to do cardio afterwards, you are not pushing hard enough! That being said, I will do 5-10 minutes on the elliptical beforehand just to get my muscles warmed up. It sounds to me like you're doing too much cardio on your off days...but to each his/her own! I hope your giving your body at least one day of rest per week.
I haven't done cardio yet after NROL4W and I sometimes wonder if i'm not pushing myself hard enough. I am into really heavy weights (exhausting myself on the last rep) and I do have muscle stiffness/slight soreness the next day. I have just been doing C25K on my days off and taking Sunday's off. I'm just not seeing any decrease in weight and was wondering if I need to up my cardio to see movement on the scale. That being said, I have only measured myself once and have not checked to see if there is any difference in inches. I don't feel any difference in my clothes but I do feel the muscles (which I love!). I also do the 5-10 warm up on the eliptical and it is a great warm-up. Maybe I should just do my C25K tomorrow with 30 minutes on the eliptical and leave my lifting days for only lifting. Maybe that's the better option. What do you think?0
