Stage 1
Replies
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Hi all. I'm on the 4th workout (B, workout 2). Here's what I did today:
Deadlift - 2 sets of 15 reps @ 30 lbs -- I think I might take the plunge and move to the 45lb Olympic bar. There is something about these that intimidate me. I know I can lift the weight, but that dang bar is so long and unwieldy. I used the 5' bar that's only 25 lbs and added weight.
Shoulder press - 2 sets of 15 reps @ 15 lbs alternating with:
Wide Lat Pulldown - 2 sets of 15 @ 70 lbs NOTE: This was a bit heavy and hard to do the last few reps. Last week it felt a bit too easy (I did 50 and 60 lbs).
Lunges - 2 sets of 15 (for each leg - ugh!) holding 15 barbells alternating with:
Swiss Ball Crunch - 2 sets of 15 (this don't kill like the evil prone jackknives from hell, so I don't mind them)
Man those lunges were getting today. I had to drop the weights on the second set because my knee started hurting. I am loving being a "heavy lifter" though. I was VERY intimidated the first few day (all last week) because it's mainly men lifting crazy amounts of weight. Then I figured, half of them are probably guessing. So I carry my little workout sheet and my pen and look at it and take notes, feeling a bit dorky, but a bit proud too.
FOR THOSE ALSO TRYING TO LOSE WEIGHT: Did you modify your MFP calories? I was/am at 1550/day, and eat 1750 on lift days. I managed to lose 2 lbs the first week of lifting, but I'm not sure if I'm getting enough. I'm really striving for 30% protein, but averaged 25% for the week. I'm not expecting to lose like I had been before lifting, but it would be nice to continue on the downward path.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?
Honestly, if you're not seeing a difference on the scale it probably has more to do with your calories and weight retention than with your cardio habits. The scale hasn't moved for me either and I have Workout 8B left (it's today!). But I have been eating at maintenance until last week. I'm really not concerned about it since I can feel more muscles, I know for a fact I've put on muscle and lost fat, and I've dropped a pants size. Don't sweat the scale! It's not worth worrying about it if you feel like things are changing internally.
Personally, my lifting days are only for lifting (disregarding a warm-up of course) because I want to DRAIN my muscles by the end. You should be really pushing through the last two reps of a set, as in "almost not able to complete" the final rep. I also go as quickly through each set as I can with good form to really get my heart rate going. The only time I have added five minutes of cardio at the end was when I didn't push hard enough because my quads were super tight so my lunges were terrible. So I did some time on the elliptical at the end to loosen them up a bit and make-up for my lack-luster lunges. So I would go with lifting days for lifting only!0 -
Hi all. I'm on the 4th workout (B, workout 2). Here's what I did today:
Deadlift - 2 sets of 15 reps @ 30 lbs -- I think I might take the plunge and move to the 45lb Olympic bar. There is something about these that intimidate me. I know I can lift the weight, but that dang bar is so long and unwieldy. I used the 5' bar that's only 25 lbs and added weight.
Shoulder press - 2 sets of 15 reps @ 15 lbs alternating with:
Wide Lat Pulldown - 2 sets of 15 @ 70 lbs NOTE: This was a bit heavy and hard to do the last few reps. Last week it felt a bit too easy (I did 50 and 60 lbs).
Lunges - 2 sets of 15 (for each leg - ugh!) holding 15 barbells alternating with:
Swiss Ball Crunch - 2 sets of 15 (this don't kill like the evil prone jackknives from hell, so I don't mind them)
Man those lunges were getting today. I had to drop the weights on the second set because my knee started hurting. I am loving being a "heavy lifter" though. I was VERY intimidated the first few day (all last week) because it's mainly men lifting crazy amounts of weight. Then I figured, half of them are probably guessing. So I carry my little workout sheet and my pen and look at it and take notes, feeling a bit dorky, but a bit proud too.
FOR THOSE ALSO TRYING TO LOSE WEIGHT: Did you modify your MFP calories? I was/am at 1550/day, and eat 1750 on lift days. I managed to lose 2 lbs the first week of lifting, but I'm not sure if I'm getting enough. I'm really striving for 30% protein, but averaged 25% for the week. I'm not expecting to lose like I had been before lifting, but it would be nice to continue on the downward path.
MOVE TO THE OLYMPIC BAR (if you can)!!!! The point is that it's a bit unwieldy. Your muscles will get a better workout from that. Stick with the 70lbs for the widegrip lat pulldown. It should be hard the last few reps!
Yeah...the lunges suck for me too. I actually stretch my quads during the rest breaks before moving to the swiss ball crunches and that helps tremendously.
Ummm...We need your stats before we can recommend calorie help! Age, height, current weight, activity level...Where does the book put you? I don't go with the book because it's way too low for me, but it can be a great starting point. Last week I started eating 2400-2700 calories depending on the day. (That's a 10% cut for me.) I should only lose 1lb a month with that. To me, it sounds like you need to eat more, but like I said, stats would help! Are you hungry? Because if you are, listen to your body and add some more calories.0 -
I do cardio after lifting. Usually 20 minutes of HIIT on the treadmill. 2-3 minute walk at 4.5 and 1 minute run at 9.0. My school of thought is that you do the lifting first if that is what you are concentrating on, you need the energy there. After the lifting workout I'm wiped, but once I get on the treadmill I get a second wind and can do the HIIT until I have done 5km (around 32 minutes). Maybe it's because I've been long distance running for the past 3 1/2 years, perhaps my endurance is good. I know that if I did the HIIT prior to lifting I would never get through the first exercise! LOL
I also don't do anything except Pilates on my off days.0 -
So I finished Stage 1 last week and here's my final numbers (and starting numbers). I'm 5'6" and 140 lbs, 32 years old.
Squat: 95 ---> 135 (Got up to 150lbs but form suffered, so this is the weight I can still do with proper form, i.e. go all the way down
Push: Regular push, with 1 hand lift (forgot the name)
Seated row: 50 ---> 90
Step up: 20 lbs DB with 2 risers ---> 35 lbs DB with 6 risers each side
Deadlift: 45 ---> 115
DB Shoulder Press: 15 ---> 30
Wide grip lat pulldown: 45 ---> 90
Lunge: 25 ---> 35 (each DB)
Didn't do the ab exercises because I have diastasis recti (ab separation) still, so doing corrective exercises still.
Weight: Same, no changes 140 lbs (fluctuates between 139-142)
Measurements: Same, no changes in any of my measurements
Waist:28
Hips: 39
Thigh: 22
Arms: 11.5
However, I feel like I look more defined and that my core is getting stronger. After having a baby and losing weight kinda fast I felt like I was really .... um jiggly, so I will say that I've firmed up quite a bit. My butt is lifted and round, and my thighs look nice and toned. Accidentally deleted my "before" pictures, so I haven't been motivated to take "after" pictures, but I will. I ate at maintenance calories the whole 6 weeks, so I am planning on doing a slight calorie deficit when I start phase 2 to see what kind of results I get.
Overally, I'm slighly disappointed at my lack of results in my measurements, but I'm still happy with the program and feel good about my body and lifting heavy, sooooooooooooooooo on to Phase 2!0 -
So I finished Stage 1 last week and here's my final numbers (and starting numbers). I'm 5'6" and 140 lbs, 32 years old.
Squat: 95 ---> 135 (Got up to 150lbs but form suffered, so this is the weight I can still do with proper form, i.e. go all the way down
Push: Regular push, with 1 hand lift (forgot the name)
Seated row: 50 ---> 90
Step up: 20 lbs DB with 2 risers ---> 35 lbs DB with 6 risers each side
Deadlift: 45 ---> 115
DB Shoulder Press: 15 ---> 30
Wide grip lat pulldown: 45 ---> 90
Lunge: 25 ---> 35 (each DB)
Didn't do the ab exercises because I have diastasis recti (ab separation) still, so doing corrective exercises still.
Weight: Same, no changes 140 lbs (fluctuates between 139-142)
Measurements: Same, no changes in any of my measurements
Waist:28
Hips: 39
Thigh: 22
Arms: 11.5
However, I feel like I look more defined and that my core is getting stronger. After having a baby and losing weight kinda fast I felt like I was really .... um jiggly, so I will say that I've firmed up quite a bit. My butt is lifted and round, and my thighs look nice and toned. Accidentally deleted my "before" pictures, so I haven't been motivated to take "after" pictures, but I will. I ate at maintenance calories the whole 6 weeks, so I am planning on doing a slight calorie deficit when I start phase 2 to see what kind of results I get.
Overally, I'm slighly disappointed at my lack of results in my measurements, but I'm still happy with the program and feel good about my body and lifting heavy, sooooooooooooooooo on to Phase 2!
You are BAD *kitten*! : ) I'm impressed with your starting weights. Great job!0 -
Hello all,
I'm a newbie, just did stage one workout A for the first time. My gym was CRAZY busy but I did my best. However I had a heck of a time with the prone jackknife!
Dos anyone have tips or is this simply something that will be better with time?0 -
Very impressive, perfect! Nice weight gains!0
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I completed workout 3a yesterday. But I was wondering do you guys use a free form squat (bar on the back ) or an assisted squat rack (bar attached to a track)? I feel my form is better on the track but the weights are heavier on the free form. Opinions?0
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I need to get serious about logging in with all of you!!! I'm on week 4 stage one. Here's my beginning size before I started. I have not remeasured.
Weight 194 Height 5'5" BMI of 32
Neck 14"
Arms Rt 14" Left 14"
Bust 44"
Waist 38 3/4"
Hips 45 1/2"
Thighs Rt 25" Lft 25"
Calves Rt 14 1/2 " Lft 15"
I will be sure to put in my weights and new measurements in three weeks I am seeing some increase in weight and strength0 -
I completed workout 3a yesterday. But I was wondering do you guys use a free form squat (bar on the back ) or an assisted squat rack (bar attached to a track)? I feel my form is better on the track but the weights are heavier on the free form. Opinions?
You should absolutely NOT use the assisted squat rack (known as the Smith machine). If you want to know the reasons, check the book! The Smith machine is not to be used for anything other than as a bar for push-ups.0 -
FINALLY finished Workout 8B yesterday. I am not doing AMRAP because of my low back problems. (See my previous post on my Workout A results if you want to know about that!)
Workout B results!
Deadlift: 135
>85 (YES I WENT BACKWARDS. LONG STORY. See other post lol. Actual lifting went 135-85-95-105-110-110-65-85)
DB shoulder press: 12.5lb
>20lb (Actually had moved up to 22.5lb before my hip/back had issues.)
Lat pulldown: 60lb
>85lb (Actually had moved up to 90lb before the issues.)
Lunge: BW
>25lb barbell (very tight quads/low back issues prevented me from adding more weight :ohwell:
Swiss ball crunch: 10lb plate
>18lb medicine ball overhead (My abs are RIDICULOUS under all of this tummy fat!)
I'll give my measurement changes after the water retention is down on Thursday! Despite the setback with my low back/left hip, I think I did pretty well!0 -
I completed workout 3a yesterday. But I was wondering do you guys use a free form squat (bar on the back ) or an assisted squat rack (bar attached to a track)? I feel my form is better on the track but the weights are heavier on the free form. Opinions?
You should absolutely NOT use the assisted squat rack (known as the Smith machine). If you want to know the reasons, check the book! The Smith machine is not to be used for anything other than as a bar for push-ups.
Thank you! I have read the book but it has been quite some time ago.0 -
Hello ladies
Today I did B4 so I am half way through Stage1 . So excited. I really love the program. It just feels right - if that makes sense.
I am increasing my weights on most workouts every time.
Great to see all the amazing progress you ladies are having.0 -
Hello all,
I'm a newbie, just did stage one workout A for the first time. My gym was CRAZY busy but I did my best. However I had a heck of a time with the prone jackknife!
Dos anyone have tips or is this simply something that will be better with time?
I went to Youtube and watched videos on how to do the prone jackknife. Many of the examples I saw didn't end up with the booty all up in the air. I may try one of those methods next time! Good luck to you!0 -
Hello all,
I'm a newbie, just did stage one workout A for the first time. My gym was CRAZY busy but I did my best. However I had a heck of a time with the prone jackknife!
Dos anyone have tips or is this simply something that will be better with time?
I am halfway done with Stage 1 and I STILL hate the prone jackknifes. I can do them a heck of a lot better than I did during my first embarrassing attempt, but they are still really tough for me. From what I understand, the most important thing is not getting your bum high in the air but making sure you roll back to the plank position between each jackknife. I definitely have areas for improvement on these. I found this thread to be helpful:
http://www.myfitnesspal.com/topics/show/688156-prone-jackknife?hl=prone+jackknife#posts-100595210 -
Hey Everyone,
Long time lurker. I almost completed Stage 1 (May-July) but got side tracked with traveling and vacation and wedding and whatnot. I have restarted it and am trying to focus more on form than weights this time around. I felt like last time, I was making significant weight gains, but my form was meh.
So, here's my problem. Now that I am pushing for form, I realize that my squats suck. I get "butt to grass" on them, but can only do 30lb goblets...I tried 40lb and it was way too much. I have a tendency to lockout/hyperextend my knees at the top, which is causing a bit of knee pain in my right leg. I don't want to increase weight until I get this fixed, but I don't know how to prevent it.
Last time around, I was squatting 60lb on a Smith (I know!), but I wasn't going as low as I should have been. So....what can I do to not suck at squats?!0 -
after the first day yesterday I am SO SORE today! legs, back, shoulders! I hardly worked out- only like 15-20 min- and i'm more sore than i am after an hour run! crazy. but it seems like thats how you know it works.0
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I do cardio after lifting. Usually 20 minutes of HIIT on the treadmill. 2-3 minute walk at 4.5 and 1 minute run at 9.0. My school of thought is that you do the lifting first if that is what you are concentrating on, you need the energy there. After the lifting workout I'm wiped, but once I get on the treadmill I get a second wind and can do the HIIT until I have done 5km (around 32 minutes). Maybe it's because I've been long distance running for the past 3 1/2 years, perhaps my endurance is good. I know that if I did the HIIT prior to lifting I would never get through the first exercise! LOL
I also don't do anything except Pilates on my off days.
I do cardio too. I do the intervals on the bike in the book, then I take a yoga class after. I have been working out 4-6 days a week for the past three years. I have the energy and stamina to do this. Also when talking with the trainer after joining the gym to lift weights he suggested 30 minutes weights 30 minutes cardio.0 -
after the first day yesterday I am SO SORE today! legs, back, shoulders! I hardly worked out- only like 15-20 min- and i'm more sore than i am after an hour run! crazy. but it seems like thats how you know it works.
Ibprofen is great to help with the sore muscles. so is a warm bath with epson salts. The soreness will pass took three days for me to feel normal again.0 -
Hey Everyone,
Long time lurker. I almost completed Stage 1 (May-July) but got side tracked with traveling and vacation and wedding and whatnot. I have restarted it and am trying to focus more on form than weights this time around. I felt like last time, I was making significant weight gains, but my form was meh.
So, here's my problem. Now that I am pushing for form, I realize that my squats suck. I get "butt to grass" on them, but can only do 30lb goblets...I tried 40lb and it was way too much. I have a tendency to lockout/hyperextend my knees at the top, which is causing a bit of knee pain in my right leg. I don't want to increase weight until I get this fixed, but I don't know how to prevent it.
Last time around, I was squatting 60lb on a Smith (I know!), but I wasn't going as low as I should have been. So....what can I do to not suck at squats?!
I read up on the smith machine last night, because my husban is wanting to lift weights again and the smith machine is not liked, because it locks your body in so you are not using your stabalizer muscles and will eventually get hurt, because of this. Also the free weight lifting people litterally laugh at others that use smith machines and brag about how much weight they lift. They said you can lay down on a bench with a smith machine and toss the olympic bar up, can't do that on a bench with an olympic bar and no smith machine. So the smith machine give you a false sence of how much weight you can lift.0 -
I did A5 today. So excited to be over half way!
I was looking forward to the gym today as I was intrigued by the changes of the sets and reps. I have to say that out of the 3 different settings I prefer the 12 reps and 2 sets combo most. I liked the 10 reps today but not so keen on doing 3 sets. Only because I do sometimes feel a bit concious still around the guys. So just doing two sets felt more comfortable. Also I have to hope that for the alternating sets the stations I am using are still free.
I did like it though and I feel like I have worked harder. I suppose because you do more reps all together. It was great. The prone jackknifes where tough though!
I also measured today (usually I do it Wednesdays) and I lost 1.5cm since last week. Very happy with that! Especially as I was a bit worried as I had quite a few bad days last week eating wise. So I am a happy bunny!0 -
Finishing Stage 1 Part 4 WO B tonight Starting Stage 1 Part 5 WO A on Saturday...0
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I can't keep up with these posts! I finished 5A yesterday and my knee was killing me during squats and stepups, so I'm going to the doc today. I hate getting old. I am pretty sure my form is fine. I have done tons of squats over the years, had trainers, etc. I just did something to my dang knee and am hoping I don't have to take off too much time from lifting.
I was so tired yesterday and my prone jackknives sucked. I'm sure I look ridiculous. Seriously. I was only able to manage 2 sets of 10. My abs are sooooo out of shape. I am freakishly strong in some muscles and freaskishly weak in others.
Regarding calories, I'm currently 180, 5'2" and hoping to lose 35 more lbs (at least). I started MFP doing 1350 calories. Did that for a couple weeks; then moved to 1450; and now I'm at 1550 -- been doing 1550 for a month now and still losing. On lift days, I eat all exercise calories back, so I end up eating 1750. I'm going to see how this goes for a few more weeks. I have random days when I'm RAVENOUS and trust me, I eat when I'm hungry. I just know in the past I have unknowingly done the starvation mode thing (doing WW losing 50 lbs and it took 2 years and I was doing hard cardio 5 days/week). So I just need to fine the right balance that'll allow me to lose weight and not lose muscle.
OMG - I flexed my arm and I can see real muscles! As soon as the fat disappears, I'm gonna be cut!!0 -
I can't keep up with these posts! I finished 5A yesterday and my knee was killing me during squats and stepups, so I'm going to the doc today. I hate getting old. I am pretty sure my form is fine. I have done tons of squats over the years, had trainers, etc. I just did something to my dang knee and am hoping I don't have to take off too much time from lifting.
I was so tired yesterday and my prone jackknives sucked. I'm sure I look ridiculous. Seriously. I was only able to manage 2 sets of 10. My abs are sooooo out of shape. I am freakishly strong in some muscles and freaskishly weak in others.
Regarding calories, I'm currently 180, 5'2" and hoping to lose 35 more lbs (at least). I started MFP doing 1350 calories. Did that for a couple weeks; then moved to 1450; and now I'm at 1550 -- been doing 1550 for a month now and still losing. On lift days, I eat all exercise calories back, so I end up eating 1750. I'm going to see how this goes for a few more weeks. I have random days when I'm RAVENOUS and trust me, I eat when I'm hungry. I just know in the past I have unknowingly done the starvation mode thing (doing WW losing 50 lbs and it took 2 years and I was doing hard cardio 5 days/week). So I just need to fine the right balance that'll allow me to lose weight and not lose muscle.
OMG - I flexed my arm and I can see real muscles! As soon as the fat disappears, I'm gonna be cut!!
Why are you eating 1550? Is that the amount the book recommends for you? If you're ravenous, you're probably not eating enough on off days...0 -
UGH - my computer is being wacky.0
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Woohoo! I just started Stage 1 (Today is workout B1.) I...am not used to eating so much. I ate half a roast beef sandwich and mushroom cream soup for lunch and I feel REALLY guilty. I have myself set on 1500/day, but on workout days I usually eat a bit more than that.
I did A1 the other day. Step ups are brutal, I feel so week. I also can only do about 5 prone jackknives...embarrassing. I can't wait to see how I progress as the weeks go on.0 -
I'm eating 1550 because that's what I figured I could eat to lose weight through MFP. But with the weight training, it's adding a new twist. I know I need more calories, but my brain can't compute and also I'm scared to gain weight. I still have 35 lbs to lose. My TDEE is 1800 sedentary. On non-lifting days I'm sticking with 1550, but I'm willing to eat more (I do LOVE to eat).0
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I'm eating 1550 because that's what I figured I could eat to lose weight through MFP. But with the weight training, it's adding a new twist. I know I need more calories, but my brain can't compute and also I'm scared to gain weight. I still have 35 lbs to lose. My TDEE is 1800 sedentary. On non-lifting days I'm sticking with 1550, but I'm willing to eat more (I do LOVE to eat).
I FEEL THE SAME WAY!! I stick to 1500 on my non-lifting days and try and eat a little more on lifting days (like today.) I still feel SO GUILTY though...also, my lunch wasn't the healthiest lol.0 -
I'm eating 1550 because that's what I figured I could eat to lose weight through MFP. But with the weight training, it's adding a new twist. I know I need more calories, but my brain can't compute and also I'm scared to gain weight. I still have 35 lbs to lose. My TDEE is 1800 sedentary. On non-lifting days I'm sticking with 1550, but I'm willing to eat more (I do LOVE to eat).
I gradually upped from eating only 1200 calories a day to 1800 to TDEE. I would probably pass out in the middle of lifting if I only ate 1800 calories that day...I eat 2400-3000 depending on the day. (Strangely, that's my CUT value. TDEE is 2700-3400. I have an active life but do no cardio.) I'm almost 26, 5'5" and 198lbs right now. Didn't lose any weight in Stage 1, but I did drop a pants size, gain 5lbs of muscle, and lose 5lbs of fat...so I'm all for eating! Goal weight is 175lbs IF I don't put on any more muscle lol. So look at my diary and neither of you will feel guilty for only eating 1500!0
