Stage 1
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OK, I guess I will probably feel the same when I come to the end of stage 1. Officially halfway there as of today's workout. Next, I start 3 sets. I'm excited for that. I know I am stronger too -- just from a few week of this program. And I caught a glimpse of myself sideways in the mirror today and was shocked -- I looked skinny (ok skinny for ME). I really have changed my shape drastically in the last 3 months. I felt so confident at the gym today!
Wide Lat Pulldown - question: I do these as I read in the book. When I pull down, I kind of stick my chest out. Basically I try to keep good posture. However I see guys doing this all the time and they lean back as they pull down on the bar. Do you know what I mean? What's the correct way to do these?0 -
OK, I guess I will probably feel the same when I come to the end of stage 1. Officially halfway there as of today's workout. Next, I start 3 sets. I'm excited for that. I know I am stronger too -- just from a few week of this program. And I caught a glimpse of myself sideways in the mirror today and was shocked -- I looked skinny (ok skinny for ME). I really have changed my shape drastically in the last 3 months. I felt so confident at the gym today!
Wide Lat Pulldown - question: I do these as I read in the book. When I pull down, I kind of stick my chest out. Basically I try to keep good posture. However I see guys doing this all the time and they lean back as they pull down on the bar. Do you know what I mean? What's the correct way to do these?
Go for the AMRAP if you want to do them! I just know I would go over board and hurt myself.
Umm...wouldn't leaning back destroy their posture? I often see men using terrible form in the gym. I'm pretty sure your spine is supposed to remain vertical...if they lean back, they are probably using too much weight, so they lean back in order to pull down far enough. Silly boys.1 -
Hi ladies
Great to see everyone is doing so well! Aren't we a good bunch?!
I had a great time at the gym today. I planned to go to the gym in the morning before work but when I woke up it was so dark and cold. Autumn has really hit the UK. I just felt like hibernating. I didn't go. After work I was so tired but I thought I just go. If I don't feel like doing it I can always leave. Luckily the gym was still fairly quiet. However I had to go quite close to a man doing exercises. I didn't want to disturb his space so I asked him if it is ok for him if I use the barbell next to him and he was like:" No not at all!" and I could see in his face that he was quite impressed. that a girl was using the barbell...he he...Once I was doing my deadlifts he came over and said "great to see someone doing proper exercises" I felt so proud! He was asking what I am doing and if I am training for something specific. I showed him my book (yes I always carry it around with me at the gym) and he seemed quite interested. It felt so great especially as I was so intimidated to go to the weight section for the first few times. I had a great workout and I feel so happy I went!
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Most exciting victory since I started? On my last workout A (AMRAPs are next!) I successfully completed SIX regular pushups!! I completely surprised myself and I can't stop being excited about it! Progress, baby!!0
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Good for you! Pushups are my weakest area. I wanted to see how many "normal" ones I could do the other day, I did one full pushup, lowered myself down for the 2nd one and couldn't get back up haha. I've been doing 45* ones on a ledge at the gym. I still find those ones difficult.0
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Most exciting victory since I started? On my last workout A (AMRAPs are next!) I successfully completed SIX regular pushups!! I completely surprised myself and I can't stop being excited about it! Progress, baby!!
Nice! My mid-back is weak, so I still can't do one. Maybe some day!0 -
Hi ladies
Great to see everyone is doing so well! Aren't we a good bunch?!
I had a great time at the gym today. I planned to go to the gym in the morning before work but when I woke up it was so dark and cold. Autumn has really hit the UK. I just felt like hibernating. I didn't go. After work I was so tired but I thought I just go. If I don't feel like doing it I can always leave. Luckily the gym was still fairly quiet. However I had to go quite close to a man doing exercises. I didn't want to disturb his space so I asked him if it is ok for him if I use the barbell next to him and he was like:" No not at all!" and I could see in his face that he was quite impressed. that a girl was using the barbell...he he...Once I was doing my deadlifts he came over and said "great to see someone doing proper exercises" I felt so proud! He was asking what I am doing and if I am training for something specific. I showed him my book (yes I always carry it around with me at the gym) and he seemed quite interested. It felt so great especially as I was so intimidated to go to the weight section for the first few times. I had a great workout and I feel so happy I went!
That is AWESOME!
I did workout 5B on Tuesday. Man, I love this program! I am already seeing a big visible difference in my arms (though still LOTS of room for improvement ) and I just feel soooo much stronger. The other day my boyfriend (who lifts with me at the gym) made a comment about how strong I was. Made me great. I have lost some inches ... still trying to find the sweet spot for calories, though. I think I'm undereating a bit now (even though my goal is more than 2000 calories) but I'm working on it.
Still hate those prone jackknifes, but I actually managed to eke out 3 set of 10 on 5A. Well, the third set was a little broken ... had to reset for the last couple, but I still managed 30!
Good work everyone!
Edited for proper spelling.0 -
All you ladies are doing so well! I can't do proper push ups. I do them on a bench in the gym and I nearly smacked my face the other day as my arms just gave in :laugh:0
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All you ladies are doing so well! I can't do proper push ups. I do them on a bench in the gym and I nearly smacked my face the other day as my arms just gave in :laugh:
Lol, if it makes you feel better: A few weeks ago I tried a headstand in yoga. The instructor told us to start from crow and lower down onto our heads. WELL....I slammed my forehead into the ground and it made a big *thump* sound. I brushed it off like I didn't care but I was totally embarrassed. But hey, we're working hard so who cares if we slip up right!?0 -
Well I'm back in Blighty from a fantastic trip across the pond to beautiful South Carolina. You ladies have all been very busy during my 2 weeks away, I'm jealous of the progress you've made!!! :-)
Other than doing lots of walking, I've done no exercise or gym work and have eaten lots and lots of fried food and seafood, so it's back to the start for me tomorrow! I'm a little apprehensive about it for some reason, I think it's a bit of jet lag which is doing nothing for my energy levels. This thread however is giving me the kick I need. Well done all!0 -
I can't do real push ups either. I do bench height. I'm in stage 2 and still can't do more than 2 real ones.0
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Just completed my very first workout, holy crap - how freaking hard is a push up? I feel like a wuss.0
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Just completed my very first workout, holy crap - how freaking hard is a push up? I feel like a wuss.
I finished Stage 1 almost two weeks ago and I STILL can't do a "real" push up. But I can deadlift and squat 115lbs. Eventually my push ups will catch up. Don't sweat it!0 -
Deadlifting and squatting 115? Your rock Holley! I wanna be just like you when I grow up. I DL'd 65 today and felt special. I know I can lift more though; I am being a bit tentative because of my knee. Overall I really challenged myself today and was nice and sweaty by the end of my workout.
DL: 65
Should Press: 20 (! can't believe this!)
Wide Lat: 90
Lunge: holding 20 lb dumbbells
Swiss crunch - added 5lb, then 10lb weights. Really not feeling these like I want to. I found that holding the 10lb weight overhead made it a little harder.
Felt great today. I love doing 3 sets!
Hope everyone's week is off to a great start!!0 -
KMSAIRAM: Wide lat 90! That's a lot lady—awesome work! And HOLLEY: Squatting 115! Good job!! I'm stuck at 75 and may have to go back down because my hip flexors hurt afterwards
I'm officially half way through Stage 1, doing deadlifts today (or tomorrow if bootcamp kills me this a.m.) I really really love deadlifts.
Oh so I'm cheating and added the cable twist to the end of my workout and I LOVE IT! It just looked fun so I tried it and now I'm hooked!0 -
I'm also halfway through stage 1, will do A4 today if I start feeling better. Not feelin' too hot today. I'm kind of curious how much longer the three sets workouts take? I've been averaging about 25 minutes per workout but I imagine doing 3 sets of 10 plus is going to take quite a bit longer, am I right?0
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Thanks Megan. I have weird strength for certain exercises. It's so random! I will have to look up the cable twist. I admit, that I often look ahead trying to plan out Stage 2 and familiarize myself with the moves, but I'm too lazy to add anything else.
lhergenr - I started 3 sets last week. It just adds on about 10 minutes for me. Not nearly as much as I thought it would. I personally LOVE quick workouts, so I'm scared about later stages... Hope you feel better!0 -
Just completed my very first workout, holy crap - how freaking hard is a push up? I feel like a wuss.
I finished Stage 1 almost two weeks ago and I STILL can't do a "real" push up. But I can deadlift and squat 115lbs. Eventually my push ups will catch up. Don't sweat it!
Me too Holley! I can get on the floor, but I can't get to the bottom of the push-up. However, my last workout I deadlifted 110 and squatted 90. Go figure! My arms, shoulders and chest are just not as strong as my butt and legs!
I'm just back from a 2 week vacation, and start Stage 2 either tonight after my meeting or tomorrow morning if I get home too late.0 -
I lost track of time and just realized, holy crap im done stage 1! still have to do amraps.
heres my stats.
squat from 70lb -90
push up - from incline - ground with elbows in
seated row 50 -65
step up 20-60
prone jackknife - crappy - good form
deadlift 50 - 85
dumbbell shoulder press 20-40lb
wide grip lat pulldown 50-65lb
lunge 25-50lb
swiss ball from bw -25lb
I didnt measure, but i am definitely less flabby! a LITTLe smaller in my clothes. but the flab was my goal! i havent been very good about the workouts lately. Ive only done two a week for the past two weeks. work has been crazy as i work about 50 hours a week and go to school part time. I am wondering if I should do a week more of stage one before going to stage 2!
i also feel like i didnt gain as much strength as i had hoped. I had expected to up my weights more than that!0 -
I read somewhere that a fit person should be able to squat 2/3 their body weight - well yesterday I managed it! am so proud even if it is a little thing. Since at the beginning of stage 1 I couldn't squat the bar alone to have got up to 111lbs is fab!
Ok thanks for listening to my bit of boasting. x0 -
livlovra - wow, I'm impressed!! You have come a long way. How far along are you in Stage 1? You ramped up pretty quickly it seems. That's awesome.
kim - congrats on finishing stage 1! Woo hoo!! Your numbers are impressive. You started off way higher than I did on some things. Example: I'm just NOW doing 20lb shoulder presses! I say move on to Stage 2! I don't know about you, but I'm ready for a change in routine. I have 2 more weeks to go in Stage 1.
sue - strong legs and butts make for serious deadlifters! I am the exact opposite though. I have freakishly strong shoulders. My boast today is doing push-ups with my feet on a step. Pushups have never been a problem for me. But deadlifting 110??? Scares the crap out of me!! lol0 -
livlovra - wow, I'm impressed!! You have come a long way. How far along are you in Stage 1? You ramped up pretty quickly it seems. That's awesome.
kim - congrats on finishing stage 1! Woo hoo!! Your numbers are impressive. You started off way higher than I did on some things. Example: I'm just NOW doing 20lb shoulder presses! I say move on to Stage 2! I don't know about you, but I'm ready for a change in routine. I have 2 more weeks to go in Stage 1.
sue - strong legs and butts make for serious deadlifters! I am the exact opposite though. I have freakishly strong shoulders. My boast today is doing push-ups with my feet on a step. Pushups have never been a problem for me. But deadlifting 110??? Scares the crap out of me!! lol
100% agree with everything kmsairam says above apart from the bit about push ups, which I'd love to say I'm good at but I'm really not :bigsmile: Kmsairam that some serious push up ability right there! Well done to all!!
Did my first (technically 2nd but my 1st was like a month ago) B workout today. From advice on another thread I did romanian deadlifts using the oly bar on it's own, then with 2.5kg plates each side, which was much better given how low the bar is.0 -
First day back after a week off for me due to some shi**y personal issues last week:( I was a bit worried that I would find it difficult to go back to the same weights, but in fact I upped my weight on almost everything!:drinker:
I am up to 40kg on my squats which is amazing
I finally managed three sets of 10 press ups today. Not great form, but full press ups, on the floor. I'm pleased with my progress on these
I also finally worked out how to do jackknives properly (duh - its only week 5!!!). I couldn't grasp the point of them before because I was just letting my legs roll the ball. Now I realise I have to keep my hips up high while I roll the ball, I can feel it working!!!
Looking forward to deadlifts in Friday (which are my favourite lift - weird huh!), then moving onto the final workouts with 3 sets of 8.......0 -
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<-- Has been absent for 3 weeks!! I'm afraid to return to the weights.... What if I have to go back down to puny little dumbells and no weights on the Oly bar?!?! D;
Hello girls, who've been diligent and getting amazing results, and Hello to those who are just starting! Don't look at me as an example as I'm a horrible example for lifting and motivation... u_u
Anywho, Technically I only have 2 weeks left of actual workouts and then the AMRAPs.. Sigh.. I pretty sick of stage 1 and kind of wish I hadn't done the "extended" version... @__@0 -
Hi Everyone!
I just started NROL4W. I've had the book for awhile but my work situation just changed and made it possible to join a gym. Tmw is my third workout of stage 1, and I really like it! It is interesting how some parts of me are super weak and some are really strong. When I first joined MFP I was all about the weight loss (but never did a VLCD, i was a EM2WL girl from the start) but now I'm really excited about body recomp!
I am SO sore today. Like groan when I get up from my desk sore...but I love it. I am a long distance runner so this is a BIG change for me, but horrid shin splints have taken me out of running for a while so I am focusing on this instead. I love reading all of your updates! For those who are wondering:
I am 5'1"
Squat: 40lb barbell (just for my first workout...the squat rack machine thing kinda freaked me out)
Shoulder press: 15lb dumbbells in each hand
lat pull down: 45lbs
lunges: 8lb dumbbells in each hand (this is my worst exercise!)
that is all i can remember right now...but I can't wait to keep getting stronger!0 -
Hey MrsAgi, wow that's fab! I can't do a full push up at all, I'm doing 30 degree push ups. Sorry you had a crappy week but I'm glad you've sussed the jackknives. I'm not sure I have a favourite lift yet, will let you know after a few more workouts!
Mercury8826, I have no idea what all those symbols mean, I must be showing my age :ohwell:
emgel9 - the squat rack is kind of scary to approach the first time. I did 3 laps round the weight area at my gym before finally walking up to it and not past it! I must have looked pretty silly at the time :blushing:0 -
I'm glad I'm not alone! I am DEF going to conquer it tmw am tho! I mean, how hard can a squat rack be to operate?0
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I'm new to this group! Finished the first day yesterday...sooooooo sore today (especially my quadriceps!)...2nd workout tomorrow (quite nervous about the deadlifts!)0
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Hi guys! I am returning to NROL from a break where I was focusing on my running and 5Ks. Well the last 5K is tomorrow, so after that I am ready to go back to NROL! Just in time for the cold weather. I decided to start back at Stage 1 because I can tell my muscle mass is gone - in my arms especially.
Looking for some supportive friends. Feel free to add me!
GL with Stage 1!!0 -
The squat rack is intimidating! Or at least it was. I actually had to google "squat rack" before I started so I knew what to look for at the gym. Don't laugh! But I'm totally cool with it now (just finished stage 1 WO B6). I did have trouble removing the pins -- you have to adjust them to your height. Today I used a small weight to knock it out and the pin went FLYING and the barbell dropped with a clang.
embarassing.1
