Stage 1
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Hello ladies
I haven't been too active recently...last week I have only been twice and so this week. I am ok with that though. My aim is 3 times a week but life got in the way so I am not stressing out. Tomorrow is B7 for me. I am excited! I will be joining my new gym on Sunday that has a squat rack. I managed ok without it so far but I am ready to go heavier so I need the squat rack. I am a bit intimidated by it too. Also I have to join a new gym so a new bunch of guys I have to deal with
The guys in my gym kinda know me now and just leave me be...I am sure it'll be the same in the new one...
I was also pleasantly surprised when I had a shower today. I was shaving my legs and must have flexed my leg. And I could see that big muscle that runs down the top of the thigh (no clue what it's called) yes there is quite a bit of fat around it but I know it is there
Great to see so many ladies joining! Welcome all :flowerforyou:0 -
Hi everyone,
I just completed workout 5A and I feel great! I am doing it from home. I can't lift nearly as much weight as you guys can with the squats and deadlifts, but I've come a long way. I got diagnosed with symphysis pubis dysfuction/pelvic girdle pain during my second pregancy and now, 21 months after delivery I am finally able to lift weights. I went from using only my body weight over the summer to now lifting 32 pounds with squats and deadlifts. It's a huge accomplishment!
Have you all lost weight and inches doing the program so far? I am definitely much more firm than I was 3 weeks ago when I started but I haven't seen a huge decrease in inches...just a little. I also see more definition in my arms and legs, and my clothes fit slightly better.I lost two pounds when I started my 15% cut, which is 1700 calories.
What have your experiences been?0 -
Well done on your improvement! I don't lift that heavy yet. I do about 40lbs for squats.
So far I have lost inches...I will measure again on Wednesday and will update! I do feel firmer and I can feel muscle under my fat
I think patience is important. I am seeing results already but I keep reminding myself that the program is 6 months long and it has only been been 7 weeks.0 -
Yes, it's definitely exciting to feel and even see the muscles now! I just can't wait to get rid of the fat, but you are right...we must be patient. I'm in this for a long haul.0
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Ugh - ever have a lifting day when you felt you didn't work hard enough? That was today. I started A7 where it's just 8 reps. I was not sweating enough in my opinion. But I could NOT add any more weight to my squats. I did 70lbs and was thinking about reducing because I'm not 100% sure of my form now. Seated rows are boring me. I got my pushups down. Didn't do so great on my step ups; just couldn't get into a rhythm. By the way BEEPS - I TRIED to start "at the top" with my stepups...um, didn't work. LOL And I somehow I eeked out 3 sets of 15 prone jackknives (pretty miraculous for me). The last set was NOT pretty. I have to stop and reset every 4 or 5 reps -- is it just me??? My core needs the most work and these are soooo hard for me.
I was running out of time, so I did a quick 10 minute HIIT (one min low, one min high) and then left the gym after 45 min. I must leave by 7:15am due to hubby, kids, etc. I guess I'm going to set my clock 30 minutes earlier so I'm not rushing around.
Anyone else doing 8 reps??? I just don't like it. Almost done with Stage 1... I'm on the fence about doing the AMRAPs. If I do them, I'll be done with Stage 1 at the end of next week. Then I'm taking a week off, which means I'll start Stage 2 Oct 29th.0 -
Hi everyone!
I just did my first week of Nrol4w last week and am excited about my workout this evening!
My husband has been spotting me on the squats so I've been very lucky to have him around. Not only that, but he has been doing the workout too lol. I'm so glad to see that he's finally seeing it my way. Lol, we all know resistance is futile ;-)
Today will be stage one, B2 :-)
So far I have dead lifted 105 lbs and squatted 60.0 -
just getting started today. excited and scared at the same time. Will grab a trainer at the gym to have them help me out with it all. I am scared of looking stupid to all the grunting dudes there. ;0)0
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just getting started today. excited and scared at the same time. Will grab a trainer at the gym to have them help me out with it all. I am scared of looking stupid to all the grunting dudes there. ;0)
I relate. Actually most serious lifters will appreciate that you are even trying. The others? Bah, who cares! Good luck!!0 -
My thoughts exactly Sue! I was a little intimidated at first, but it went away quickly. Now I see the exact same guys there every week and I'm not nearly as self conscious. Still don't see any women doing anything with the squat rack, but there are a few working on the machines.
Congrats to all the folks getting started. It's fun, isn't it? I've never in my life looked forward to working out until now.
MtnKat - you're so lucky your husband is doing it with you. I inspired my husband to buy the original New Rules, but he has yet to make it to the gym yet. *sigh*0 -
starting next monday...really nervous! i dont want to look like the idiot girl who doesnt know what the crap shes doing in the weights area at the gym. (not to mention this is pretty much my first time in a gym).0
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Hi everyone!
I just did my first week of Nrol4w last week and am excited about my workout this evening!
My husband has been spotting me on the squats so I've been very lucky to have him around. Not only that, but he has been doing the workout too lol. I'm so glad to see that he's finally seeing it my way. Lol, we all know resistance is futile ;-)
Today will be stage one, B2 :-)
So far I have dead lifted 105 lbs and squatted 60.
I'm on the same workout as you, lifting day tomorrow. 105 lbs deadlift is amazing! I'm squatting 45lb (the empty oly bar). I don't have a spotter and don't plan to increase the squat weight until I'm completely happy with my form. Tomorrow I'll deadlift 55 lbs.
Myfitnessval (great username lol) - You're not alone! Get the trainer to show you the moves/equipment if you can, that's what they're there for - and good luck 0 -
ok...I will admit I went into this first workout thinking it would be a breeze. or at least somewhat easy. I have been doing Body Pump with decent weights for almost 9 months. I have seen definition and lost 24 pounds and 23 inches since January(I was a roly poly) but this workout left me feeling like I had worked out no doubt. those prone jackknifes are killer....I was a wobbly thing today. I am sure that will get better.
I ran into a friend, whose body is ripped, and she sort of walked me through stuff and just made me feel more comfortable in general. looking forward to Wednesday.
a question....do you ever have lifting days where you don't eat all your cals? I feel like if I get my protein in then maybe I am ok? it is seldom that I don't want to eat so please don't roll your eyes...it is really not my norm. on lifting days I get just over 200 and it is looking like I may hit closer to 1700-1800 today. just wondering because I want to be sure to fuel my body and create the changes!0 -
a question....do you ever have lifting days where you don't eat all your cals? I feel like if I get my protein in then maybe I am ok? it is seldom that I don't want to eat so please don't roll your eyes...it is really not my norm. on lifting days I get just over 200 and it is looking like I may hit closer to 1700-1800 today. just wondering because I want to be sure to fuel my body and create the changes!
Yes I have had lifting days where I just couldn't manage to get the calories in. I also struggle to reach my protein target, but it's early days and I'll hopefully get better at managing diet with lifting as I progress through the program. *rolls eyes* lol
So 2nd week and today I did B2. Much happier with my form on the deadlift and had a good workout upping all my weights
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I did 5B yesterday and I'm really struggling with deadlifts. I upped my weight to 30kgs, my body can handle it except for one part. My hands are so weak I can't maintain a proper grip. On the third set I rushed through the last few reps because the barbell was slipping out of my fingers and I almost dropped it.
I know that I can get straps, but it seems silly as 30 kgs is only 60% of my own body weight and I should be able to hold it when I move up to chin-ups etc. Does anyone have any suggestions as to exercises that can improve the strength of my hand grip?
Thanks heaps!0 -
I did 5B yesterday and I'm really struggling with deadlifts. I upped my weight to 30kgs, my body can handle it except for one part. My hands are so weak I can't maintain a proper grip. On the third set I rushed through the last few reps because the barbell was slipping out of my fingers and I almost dropped it.
I know that I can get straps, but it seems silly as 30 kgs is only 60% of my own body weight and I should be able to hold it when I move up to chin-ups etc. Does anyone have any suggestions as to exercises that can improve the strength of my hand grip?
Thanks heaps!
Get some weight lifting gloves or there's a special grip that some ladies recommend. NO STRAP!!! That could hurt your neck. I'm sure someone will mention it since I don't know it!0 -
This could be a silly question/answer to your issue, but are you using one overhand, one underhand grip? That allowed me to lift much more. I'm getting crazy callouses on my hands so I'm deadlifting with gloves tonight. We'll see how it goes.0
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This could be a silly question/answer to your issue, but are you using one overhand, one underhand grip? That allowed me to lift much more. I'm getting crazy callouses on my hands so I'm deadlifting with gloves tonight. We'll see how it goes.
the trainer at the Y showed me that today. it worked for my second set when I was already a little taxed. and was not too awkward.
I am afraid to use the gloves I bought a while ago because I don't want them to mess with my grip. I tried them a few times in my Pump class but did not get into them regularly. I think I may pull them out though once I am a little more comfortable with what I am doing.0 -
I'm not sure I'm going to use them for deadlifting. But I think they'd help me when holding heavy DBs. Didn't make it tonight because I'm getting sick and my TOM hit today. Double boohoo!0
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OMG. Every time I stop feeling sore, it starts all over again! I pushed my weights yesterday and did now my lats are seriously SORE.
That's all. 0 -
OMG. Every time I stop feeling sore, it starts all over again! I pushed my weights yesterday and did now my lats are seriously SORE.
That's all.
funny! I just posted a question about soreness on the daily thread! lol
my soreness is just minor in the morning and tends to ramp up as the day goes along. yesterday was my first deadlift day and I am feeling it in my thighs, in the front, whereas after squats it tends to be my hamstrings that hurt. my shoulders, have been sore since Monday's workout and my abs...well at least I know they are there with all the pain they are sending out. lol0 -
Moving on to Workout 5 A.. so 3 sets of 10 reps. I increased by 6kg from 1 to 3, but now I've got a barbell instead of a dumbell I'm hoping to go up higher... we shall see 0
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Hi everyone! I'm starting Monday! I'm so excited. I'll be starting off at home. I have most of the equipment I need, and will be adding as I go. I'm going to take things slow. I have back and neck injuries, so I don't want to push myself too hard and make anything worse. None the less, I can't wait to get going 0
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I finished Stage 1 today! I lifted 3 days/week and lost 7 lbs eating at a deficit. Here are my stats:
Squats 45 lbs --> 85 lbs
Seated Row 27.5 lbs --> 82 lbs
Push Ups 15 regular --> 3 sets of 8 with feet elevated (on step or basu ball)
Step Up 15 lb low step --> 17 lb weight bench
Prone Jackknives (from hell) - barely eeking out 2 sets of 8 bad form --> 3 sets of 15 pretty decent (Note: my dismount aka falling off the ball stayed the same)
Deadlifts 25 lbs --> 90 lbs (also went from fearing to loving this lift!)
Shoulder Press 12.5 lbs --> 25 lbs
Wide Lat Pulldown 50 lbs --> 110 lbs
Lunge 12.5 lbs --> 22 lbs
Swiss Ball Crunch - body weight --> holding a 12 lb medicine ball
I am skipping AMRAPs so I can take off from lifting this week and start Stage 2 next Monday. I feel great!0 -
You started out doing 15 regular push ups?! That's amazing to me. Get it! I'm curious for your shoulder press, did you end up using two 25 lb dumb bells, or a total weight of 25 lbs? For some reason I have a feeling you are pressing a total of 50 lbs (probably because you kick *kitten* at pushups), if so I would definitely be logging it as such!0
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Starting today. Met with a personal trainer on Friday and did a dry run on Saturday. Good thing I did because I found out I couldn't move the bar on the squat rack to adjust it to the correct height. With the help of my son, we figured out I should just use a Smith machine until I gain some strength. One of my MFPs suggested doing goblet squats. Anyway, I think I'm all set. Just adjusted my daily calories and changed my meal descriptions/macros. Now I just need to figure out how to get all of this protein in me!0
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tri mom I use shakes and bars for a good third of my protein probably. I find though that when trying to balance the protein it helps my calories/carbs/fats all fall into line pretty easily. Good luck and welcome!
upped my squat weight to 54(3A) today! I was so excited. I started out way low apparently...exciting to be able to lift so much more than I thought I could. I cannot wait to see how far I can go from here.
kmsairam-yay for getting through stage 1! awesome looking stats!0 -
I am skipping AMRAPs so I can take off from lifting this week and start Stage 2 next Monday. I feel great!
With those stats it's a good idea skipping AMRAPS or else you'd be there for weeks!!
Fantastic work well done!
To the ladies starting out, welcome aboard. WO 4A completed today and I'm so happy that I finally have the confidence in my squats form, in fact I just about completed a 3rd set just to prove to myself I could! Will look to push upwards with the weight as I feel much stronger now in week 3. Next A workout will be 3 sets anyhow.
My weakness with this workout is definitely push ups, I really do wish I was better at these. I'm very good at prone jackknives though - anyone wanna swap lol
gadenni, well done with the squat weight, it's a great feeling isn't it when you can see your strength increasing :drinker:0 -
all done with stage 1:)
Stats....
I lost 1lb during the six weeks. 1 whole,measley pound:(
I lost about 3cm off my belly. Don't think my other measurements changed much (although my measuring is pretty rubbish)
The above was probably mostly to do with my eating, as I upped my cals and changed things around just as I started NR. Have popped my cals back down again for stage 2, so hoping to see a bigger loss over the next month.
Workout A:
Squats - BW* to 45kg/99lb
Push ups - 5 terrible form to 3 sets of 10 reasonable form
seated row (took me several weeks to find the damn machine!) 27.5kg/60lb to 45kg/99lb
Bent over row (did this instead of seated row for most of the workouts) - 7kg/15lb in each hand to 12kg/26.5lb
Step up - 4 risers @ 8kg/17lb each hand to 5 risers @ 12kg/26.5lb
Prone Jackknife - utter failure to do even one to 3 sets of 8
Workout B:
Deadlift - 20kg/44lb to 45kg/99lb (I think I could have gone up to 50kg, but my gym only has barbells up to 45kg!)
Dumbbell shoulder press - 7kg/15lb each hand to 10kg/22lb (these were HARD!)
Lat pull down - 20kg/44lb to 40kg/88lb
Lunge - 7kg/15lb each hand to 14kg/30lb
Swiss ball crunch - couldn't do these. I obviously got it wrong as they seemed really easy whatever I did, and my core is NOT great!. So did sit ups and scissors instead.
Looking forward to stage 2. Going straight into it on Weds as I will have to take a week off over half term (Halloween week). Not doing AMRAPS as I started MUCH too low weights for nearly everything, so it seems a bit pointless0 -
*High five Mrs. Agi*!!! Geez, 30 lbs each hand on lunges?? WOW!! Anxious to hear your feedback on Stage 2... I'll be right behind you!
lhergenr - yup, for some reason I have always been able to do pushups, perhaps because of my linebacker-like shoulders. And yes, I did 25 lbs each hand for the shoulder presses. I was very proud of that one because I always used barbie weights in the past and never went higher than 10 - maybe 12 lbs.
Welcome to everyone just getting started. You're gonna love it. Go for it with your weights! I started too low on the deadlifts for sure.
My squats are terrible and it's largely due to my knee! I'm scared of what's happened to it. I ran on Sunday (first time in a long while) and my knee is seriously killing me today. So step ups, lunges, and the dreaded squat were always a challenge for me. I hope I didn't do any permanent damage, since I kinda worked through the pain. But it never hurt this bad til today. :-/0 -
tri mom I use shakes and bars for a good third of my protein probably. I find though that when trying to balance the protein it helps my calories/carbs/fats all fall into line pretty easily. Good luck and welcome!
Yes - I've been using bars for awhile... but all not created equal! I haven't quite decided which ones I like or will fit in. This past weekend I just started using the protein powder. It makes a HUGH difference in my protein level. I plan to mix into my yogurt this morning and oatmeal tomorrow.0
