Stage 1
Replies
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just wanted to jump in to bump the thread.
I've completed 5 workouts so far. I'm really loving the program this time around.0 -
First workout done, it was the trial & error like I expected it to be. I have to get to know my machine, find the best resistance, find out the best way to do squats w/o a rack and pay attention to how many reps to do (I did 2-15 reps on the prone jack knives, oops!).0
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This morning there were quite a lot of people in the gym, but only 3 people in the weight sectioon. And guess what, they were all women. I was one of them!!!!
The men were on cardio machines, the women lifting weights.
I have been using the Smith machine for squats, no other option at my gym, however the husband just got some weights at home so this morning I did my squats with the real bar, no machine before I went to the gym to finish. The gym is 3 mins from my house so this is no big deal.
The first set I used the same weight as last time, the next 2 sets I added weight. I liked this much better than the smith machine.0 -
Ha ha...that's brilliant! I still haven't seen a woman in the free weight area....0
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This morning there were quite a lot of people in the gym, but only 3 people in the weight sectioon. And guess what, they were all women. I was one of them!!!!
The men were on cardio machines, the women lifting weights.
I have been using the Smith machine for squats, no other option at my gym, however the husband just got some weights at home so this morning I did my squats with the real bar, no machine before I went to the gym to finish. The gym is 3 mins from my house so this is no big deal.
The first set I used the same weight as last time, the next 2 sets I added weight. I liked this much better than the smith machine.
Cool...go lady lifters!
Awesome way to avoid the smith machine!!0 -
So, last night I got a rare evening workout in. It was a late night Sunday night and things just fell into place with the kids. I like workout B better than workout A and really felt good about my progression.
Deadlift 11@105/10@115/10@120
Dumbbell shoulder press 10@40/10@45/10@45
Wide grip lat pulldown 10@80/10@80/10@80 (these were tough...have not added weight for 2 workouts)
Lunge 10@40/10@45/10@45
Swiss ball crunch 25@10/25@12.5/25@12.5
I felt GREAT when I was done!0 -
First workout done, it was the trial & error like I expected it to be. I have to get to know my machine, find the best resistance, find out the best way to do squats w/o a rack and pay attention to how many reps to do (I did 2-15 reps on the prone jack knives, oops!).
Congrats getting the first one under your belt! I always go over on the reps for PJK and SBC.
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So, last night I got a rare evening workout in. It was a late night Sunday night and things just fell into place with the kids. I like workout B better than workout A and really felt good about my progression.
Deadlift 11@105/10@115/10@120
Dumbbell shoulder press 10@40/10@45/10@45
Wide grip lat pulldown 10@80/10@80/10@80 (these were tough...have not added weight for 2 workouts)
Lunge 10@40/10@45/10@45
Swiss ball crunch 25@10/25@12.5/25@12.5
I felt GREAT when I was done!
Wow I am impressed with you lifts! Especially the shoulder press and lunges...amazing...0 -
Deadlift 11@105/10@115/10@120
Dumbbell shoulder press 10@40/10@45/10@45
Wide grip lat pulldown 10@80/10@80/10@80 (these were tough...have not added weight for 2 workouts)
Lunge 10@40/10@45/10@45
Swiss ball crunch 25@10/25@12.5/25@12.5
I felt GREAT when I was done!
You should feel great! Those are awesome numbers, especially on the deadlift! Impressive!0 -
yes be proud!! I wasn't lifting that much until halfway through the program!0
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So, last night I got a rare evening workout in. It was a late night Sunday night and things just fell into place with the kids. I like workout B better than workout A and really felt good about my progression.
Deadlift 11@105/10@115/10@120
Dumbbell shoulder press 10@40/10@45/10@45
Wide grip lat pulldown 10@80/10@80/10@80 (these were tough...have not added weight for 2 workouts)
Lunge 10@40/10@45/10@45
Swiss ball crunch 25@10/25@12.5/25@12.5
I felt GREAT when I was done!
I'm seriously impressed with your shoulder press weights!!0 -
Is it silly for me to think that after one workout, my muscles feel stronger and my tummy feels a little more flat? Maybe I'm imagining it, but I like it. Doing Week 1, workout B tonight.0
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Is it silly for me to think that after one workout, my muscles feel stronger and my tummy feels a little more flat? Maybe I'm imagining it, but I like it. Doing Week 1, workout B tonight.
i was having that feeling this am..especially the flat stomach, which isn't the case!. I think working out, especially lifting, makes you more aware of your muscles. Its a great thing!!0 -
Step Ups - How high is your step?
I saw a video on the NROLFW forums that said it should be just below or at knee level but that seemed really high when I tried it (I used a chair that was at knee level). I can feel it now just above my knees but it was HARD for me to do all 12 reps with a 15 lb dumbbell in my hand.
Should I try a shorter step (which would be about shin level) or less weight?0 -
I have a rough time with step ups. My legs are weak. I use the bench which puts my leg a bit higher than parallel since my legs are short. I just did 3A with 15 pounds total and barely made it through my reps...as in I know it wasn't one leg dragging me up the last few. I let the other leg pitch in and help. I'm not sure of the answer to this question, though...lol.0
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Step Ups - How high is your step?
I saw a video on the NROLFW forums that said it should be just below or at knee level but that seemed really high when I tried it (I used a chair that was at knee level). I can feel it now just above my knees but it was HARD for me to do all 12 reps with a 15 lb dumbbell in my hand.
Should I try a shorter step (which would be about shin level) or less weight?
Your step sounds like it's the right height, so use less weight. It helps if you shift most of your weight to the "stepping leg" when you have the foot on the step. It forces that leg to do most of the work. You might need to use just body weight until you get the form down.0 -
All I could find for a step was a wood wine box. Which also isn't very strong, but I can stand near the side of it without breaking. Until my bf has time to build me one. But now that I think about it, I could bring in a short picnic bench seat which would be both stronger and higher.0
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Step Ups - How high is your step?
I saw a video on the NROLFW forums that said it should be just below or at knee level but that seemed really high when I tried it (I used a chair that was at knee level). I can feel it now just above my knees but it was HARD for me to do all 12 reps with a 15 lb dumbbell in my hand.
Should I try a shorter step (which would be about shin level) or less weight?
Your step sounds like it's the right height, so use less weight. It helps if you shift most of your weight to the "stepping leg" when you have the foot on the step. It forces that leg to do most of the work. You might need to use just body weight until you get the form down.
i agree.0 -
Step Ups - How high is your step?
I saw a video on the NROLFW forums that said it should be just below or at knee level but that seemed really high when I tried it (I used a chair that was at knee level). I can feel it now just above my knees but it was HARD for me to do all 12 reps with a 15 lb dumbbell in my hand.
Should I try a shorter step (which would be about shin level) or less weight?
Your step sounds like it's the right height, so use less weight. It helps if you shift most of your weight to the "stepping leg" when you have the foot on the step. It forces that leg to do most of the work. You might need to use just body weight until you get the form down.
i agree.
Sounds good, I'll try 10 lbs Friday.0 -
My step up steps are a lot lower. There isn't one that high in the gym so I just have to go with the plastic things they have there.
Urgh my deadlifts aren't getting any better because I know my form is right off. I'm sticking with just using the bar until I can get it right. It means I'm not going to failure but I'd rather not do my back in.
I had a few things that made me happy. I've hit 6kg (or 13lbs) in each hand for the shoulder press with is awesome because I know that's what I ended on the first time I did it.
I'm also really pleased with the 50 lbs pull down. It was on the last set and it was hard but not to failure so I'm going to add another 5lbs next time. Lunges are vastly improving too. Other than the deadlifts they are the thing I hate the most. Still only carrying 8kg (17lbs) in total for those.
Does anyone else find the swiss ball crunches a bit too easy?0 -
thankyou, have you added weight to the crunch? on your chest or holding it "behind" your head?0
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thankyou, have you added weight to the crunch? on your chest or holding it "behind" your head?
No, but that's a really good idea. Thanks!0 -
My step up steps are a lot lower. There isn't one that high in the gym so I just have to go with the plastic things they have there.
Urgh my deadlifts aren't getting any better because I know my form is right off. I'm sticking with just using the bar until I can get it right. It means I'm not going to failure but I'd rather not do my back in.
I had a few things that made me happy. I've hit 6kg (or 13lbs) in each hand for the shoulder press with is awesome because I know that's what I ended on the first time I did it.
I'm also really pleased with the 50 lbs pull down. It was on the last set and it was hard but not to failure so I'm going to add another 5lbs next time. Lunges are vastly improving too. Other than the deadlifts they are the thing I hate the most. Still only carrying 8kg (17lbs) in total for those.
Does anyone else find the swiss ball crunches a bit too easy?
stick with those deadlifts...they are actually one of my favorite's!
Yes, SBCs are pretty easy. I have done 25 reps per set from the beginning and have slowly added weight that I hold over my head. I think it would be dangerous to try it with the weight I would need to only do 10!!0 -
Does anyone else find the swiss ball crunches a bit too easy?
I found them too easy until I moved the ball further down my back. If it's too high up I get too much support and it's too easy.0 -
Does anyone else find the swiss ball crunches a bit too easy?
I found them too easy until I moved the ball further down my back. If it's too high up I get too much support and it's too easy.
My PT suggested I put my feet up on the wall while I do these (along with holding 10kg on my chest). I found it much harder - especially as I felt like I might fall off - I am sure I ended up using more muscles than I usually do just to keep me on the ball in that position.0 -
So, last night I got a rare evening workout in. It was a late night Sunday night and things just fell into place with the kids. I like workout B better than workout A and really felt good about my progression.
Deadlift 11@105/10@115/10@120
Dumbbell shoulder press 10@40/10@45/10@45
Wide grip lat pulldown 10@80/10@80/10@80 (these were tough...have not added weight for 2 workouts)
Lunge 10@40/10@45/10@45
Swiss ball crunch 25@10/25@12.5/25@12.5
I felt GREAT when I was done!
I'm seriously impressed with your shoulder press weights!!
Me too!
Workout 1B #2
Deadlift 135x5, 95x10. 95x15
Dumbbell shoulder press 20x10, 15x, 20x10, 15x5
Wide grip lat pulldown 70x15, 70x15
Lunge 30x30, 40x30
Plank 45 sec. 45 sec
20-30 lb. Kettlebell swings to warm up and as finisher0 -
Does anyone else find the swiss ball crunches a bit too easy?
I found them too easy until I moved the ball further down my back. If it's too high up I get too much support and it's too easy.
My PT suggested I put my feet up on the wall while I do these (along with holding 10kg on my chest). I found it much harder - especially as I felt like I might fall off - I am sure I ended up using more muscles than I usually do just to keep me on the ball in that position.
Two very good suggestions. Thanks for those.0 -
I am using the spreadsheet to log my workouts and make notes. The spread sheet lists 6 sets for each workout, but my understanding is that I am suppose to do 2 reps of each exercise. Am I suppose to do each exercise twice or 6 times? Then when I get to fewer reps I am suppose to use more weight, right?
I thought I had this nailed down, I guess not.0 -
The first 2 workouts in A and B are 2 sets of 15 reps. You start with 2 sets of squats. Then you'll do a set of rows followed by a set of push ups. Repeat that. Then do a set of step ups followed by a set of prone jack knife. Then repeat that. Add weight as you feel you can and still keep good form. Good form is more important than upping weight.0
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I am using the spreadsheet to log my workouts and make notes. The spread sheet lists 6 sets for each workout, but my understanding is that I am suppose to do 2 reps of each exercise. Am I suppose to do each exercise twice or 6 times? Then when I get to fewer reps I am suppose to use more weight, right?
I thought I had this nailed down, I guess not.
Right? I don't really understand why these logs have 6 reps, but do what Chicbuc said.0
