Stage 7 Questions (the final countdown)
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Js- yay on the healing hand!!! Glad to hear it!!
It seems 3 sets is all I can squeak out too no matter the workout. I do too really like step ups besides how long it takes me to complete them. Nice job on the perfect form Js!!!!
Sue- nice work on 5!!!
I will be moving onto Supercharge. I'm on 7.2 and hoping to do it tomorrow. My book is suppose to be Monday. Ill take the week to read it and then start it the following week.0 -
I'm in love with step-ups too! I'm not perfect with them yet, but I'm so so so much better than before. I still feel myself push off a bit, especially as I fatigue but I've been doing get ups to try to improve that and I take stairs x2 and try no to push off there either.
I will say, this stage ain't no joke, but I'm absolutely lovin' it, 20 reps and all!0 -
Oh boy! I've skipped ahead to this stage (I'd like to revisit Stage 6 when I've dropped a bit more weight, but for now cutting fat is my main goal) and I can tell fun times are head. My *kitten* was thoroughly kicked by the first workout and I only did 15 reps for each exercise!
My back squat today was 30kg, it's something I need to work on I think.0 -
ARGH!! I finished workout 6 today! PR on my deadlifts - 125, and really did well on the step ups I thought. Not perfect but much better and in better control.
I'm going to repeat 7 before making a decision about what I'm doing next.
Rock on ladies!0 -
Congrats on the PR suelegal! That's an impressive number!
Workout 2 was today, these really are intense, I was covered in sweat and had a bright red tomato face by the time I finished, but it feels good at the same time! I'd never done an incline bench press before so I was a bit self conscious, did 2 sets of 22.5kg x 8 and was struggling towards the end.
After workout 1 I was having major DOMS in my abs and thighs... guess those squats really do work your core!0 -
First stage 7 workout today - whoa those lunges kicked my butt (or hip flexor to be precise!). Feels weird going lighter for more reps now..... good to be here though :-)0
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First workout for me too! It kicked my *kitten*! I had to take a longer break than i intended on between 6 & 7 so I'm hoping that's the reason.
Jo...you're so right. Maybe that's why it sucked so much more. I was trying to stay at the same weights I've been using but doing 3x as many reps. Haha....that makes me feel a little better!0 -
I had to drop my weights a little to get all the reps in, and even at that I could only do 15 reps. I'm trying to increase by 1 rep every workout so I should be at 20 by the end. Is anyone else planning on doing this stage twice (for 12 total workouts)? I'm hoping to because I want to figure out what I'm going to do next! I just ordered a copy of Supercharged so I'm looking forward to reading that.
Today was workout 3, did two sets of 8 x 50kg (110lbs) for my deadlift which I was quite happy with. My deadlift has increased so much quicker than my squat, I really have some work to do on that. I HATE lunges, so 4 sets of 16 today just made me want to puke. I was planning on doing 37.5kg for my romanian deadlift but forgot to put on the 5kg plates so at the end I realised I was only lifting 32.5kg... duh. I think that was a better number though as I was struggling towards the end.
This stage is definitely kicking my *kitten* but I'm loving every minute of it!0 -
I will defo be repeating, haven't started to look at where to go next lol. Maybe I need to look into supercharged, although I've heard about stronglifts 5 x 5 also. Be good to find something that helps me increase my weights further.0
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I'm considering Stronglifts as well, there's a lot of things about it that appeal to me. I like squats/deadlifts/rows and it looks like it would also take a little less than the 1.5 hours I sometimes need for a NROLFW workout! I'll see how Stage 7 goes and have a think about it.0
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Yesterday did my first workout in stage 7. It got tough towards the end. I thought of cutting it short and only doing three sets but I cowboyed up and did all 4. I enjoyed it but definitely am sore today. Looking forward to 7b tomorrow.0
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First stage 7 workout today - whoa those lunges kicked my butt (or hip flexor to be precise!). Feels weird going lighter for more reps now..... good to be here though :-)
I'm with you on the hip flexor s. I try to really stretch them out but they are really sore today.0 -
Did 7.2 today.... ugh. Freakin' pulldowns are back. After stage 6 I am developing a hatred, lol.
Also, annoyingly, I have pulled something in my forearm..... affecting my grip on heavier weights. Did most ok but 4th set on everything I went lighter. Pretty chuffed I cranked out all the step ups..... I'm doing a total of 80 on each leg, is that right?
First bench with a bar too - I look/ feel so weedy with my teeny plates - can only do 23kg :-/ But that is up from my dumbbell benches which were 10kg each (so 20kg). Think I prefer the first workout to this second one, even with the lunges!0 -
Ha, jo_marnes, I'm in a similar position! I felt so weedy with my 22.5kg bench. My dumb bell benches were also at 10kg each. I kept trying to do 12.5kg but could never get more than 3 reps or so, it was really annoying that there's no 'in between' weight I could use, from 10kg upwards the increments are in 2.5kg instead of just 1kg. It felt good to move on from that using the barbell. That sucks about your arm! Hopefully it'll be okay soon.
So today is a rest day and my next lifting day is Sunday, I'm actually super excited to get back in the gym. I miss weightlifting when I'm not doing it! I never thought I'd be the kind of person who'd look forward to going to the gym. That said, it's Workout 3, so I'll be doing both back squats AND 4 sets of dumbbell squats... my thighs are going to be burning for sure.0 -
I don't look ahead.... too scared, haha. I've got #3 next but won't be until Tues as am away this weekend. Probably good as I am already hurting from earlier lol. Glad to hear someone is the same as me..... here's to getting stronger together! I do miss lifting when I haven't done it for a bit. As much as I'm in pain right now, I also enjoy the aches.... been a while since I felt like I REALLY worked my body hard. Good to get a reminder now and then :-)0
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I'm trying to talk myself into lifting today. I'm SO sore. I don't think I've been this sore since stage 1! Ha! It's mostly my quats, rear and hammies so I could probably survive the second workout with only 2 leg moves....
Also, I'll def be doing two rounds before I move on to Supercharged!0 -
Second lift session for this stage today. Didn't seem as bad as the first workout. I'll see how I feel tomorrow though. My son went with me to the gym. Made the workout go faster having a lifting partner. I probably enjoyed having him there more than he enjoyed being there though!0
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Everyone seems to be doing good...soreness and all.
Between the 4th and this week, my lifting has been slacking. I'm on my 2nd round of stage 7 and next up is 7.3- was trying to get it into night but it seems like that probably isn't going to happen. Baby still isn't sleeping yet. It would be so much better if I could move my workouts to morning but I'm just not that motivated in the morning to get up that much earlier before work.
Received my Supercharged book- need to finish reading so I can start it soon.
I bet having a workout buddy does make it go faster
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Yep, 80 on each leg seems right. That's a hell of lot when you think about it!!! LoL0 -
Oh man, my body is broken after workout 3! Hip flexors.... oh. my. gosh. My left arm has shat itself and I'm not even able to grip the bar past 8 reps (deadlifts). It's not the weight, its just my hand can't grasp it.... had similar issues last week and despite a 4 day rest it doesn't appear to have fixed itself :-(
Dread to think what I'll be like tomorrow. Not sure if I'll be managing the 3 sessions a week I've been doing in previous stages. V frustrating! Although.... good to be sore in some ways.
Pleased with the first set of deadlifts - 53kg which was my heaviest before... and has been a while since I did those! Still did all the lunges although the bad arm meant I had to do the 4th set no weights.... so I did 25 reps instead to feel the burn! Hope everyone else is doing well xxx0 -
I didn't use the bar for bench, though I probably should. I guess this time through I'll bench downstairs in the cage. I can set i up so if I need to drop it I can.
Yesterday I knew I didn't have time to do a full workout so I just did my own thing - SLDLs at 135, a PR for me so I'm pretty happy! Today, spinning
Tomorrow, I think I will repeat #1 since I didn't get even 3 sets last Friday.
I too am looking at Supercharged Becky & Makin ( I say that as I type and smell BACON!) but I also was looking at Nita
Jo, you should check that injury out. Talk to a doc!
Oh how I wish I had a workout buddy!0 -
I was supposed to be spinning today but I'm taking an extra rest day. Embarrassingly enough I feel like I pulled something in my butt
I did a LOT of walking over the past few days and I had a huge blister on my foot (non lifting related!) so my gait was a bit funny, between a music festival on Sunday and there was an Ikea trip yesterday so my rest day didn't really feel very restful! (yay for deadlifts and overhead presses though, I was able to use some of those moves to lift and carry flat packs around without having to ask for help)
Did workout 4 on Sunday and added 5kg to my squat, my hips are definitely getting less tight, I've been taking extra time to stretch after each workout and hopefully it'll pay off. On the downside the rest of the workout just felt rough and I had to drop down to 8kg for my last set of dumb bell squats and step ups.
Congrats on the deadlift numbers jo_marnes!0 -
FINALLY got to workout 2 today! Felt great but my arms feel like noodles now:) Really hoping in not as sore as I was after workout 1 but we'll see. Already excited for #3 on Thurs!
Jo and Feelgood....hope you ladies feel better.
Sue...did you use dumbbells for the bench press then??0 -
I did 7.4 on Saturday. Haven't had a chance to lift since. Wanted tonight but ODS had a baseball game. Will do 7.5 in the morning- I took the day off. And then ill get 7.6 on Friday or Saturday and will be ready to start Supercharged on the Monday after. I probably will use the the examples to start off unless its an exercise I can't successfully do or modify for home.
Jo- nice weight on the DL!!! Do you think it's an actual gripping issue or by chance are you having some shoulder stuff going on too? I def wouldn't let it go on for to long- I am in the physical therapy field and one thing I hear over and over is how patients wished they hadn't waited so long to see what's going on.
Sue- way to compromise. I had to do that the other day also. Atleast it's something) and congrats on the PR!!!
Feelgood- hopefully it's nothing major- stretch and stretch and maybe even foam roll it out. An abnormal gait will do that sometimes. Yay!! Way awesome on being strong and not needed help
WTG Beck- I love when I'm all noodley feeling! Hahaha hopefulu the DOMS isn't too bad.0 -
I thought my leg felt okay this morning, but then it started hurting like crazy when I tried to do lunges so I skipped those today. Luckily the rest of the workout was pretty much upper body and arms and I then had some extra time to do some serious stretching at the end. Thanks for the advice makinitcount, I've never foam rolled before but I think I need to give it a try, there's a bunch of foam rollers around the gym I could use. And I'm making an appointment with a physical therapist today to see if there's anything I can do or should stop doing to help my leg, my right leg is always giving me trouble in various places!
Didn't up my weights today but increased my reps, the incline bench is difficult, it feels like I'm never going to get beyond 22.5kg.0 -
step ups give me that 'pulled a muscle in my butt' feeling usually. i don't know if i actually hurt my butt when i do them or if it's just "good" sore.I was supposed to be spinning today but I'm taking an extra rest day. Embarrassingly enough I feel like I pulled something in my butt
so i was 2 workouts away from finishing the program back in may when i left for vacation and had a month long hiatus from the program. so i started stage 7 over, modifying it since i was pretty rusty and felt weak. i'm doing it through once doing 2-3 sets each workout, then once my strength is back to normal, i'll do 7 AGAIN all the way through. is anyone considering doing stage 6 again when they finish? i'm considering it just because i liked that stage so much!0 -
Stage 6 was a love/ hate. But defo worth doing. I'd do it again0
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FINALLY got to workout 2 today! Felt great but my arms feel like noodles now:) Really hoping in not as sore as I was after workout 1 but we'll see. Already excited for #3 on Thurs!
Jo and Feelgood....hope you ladies feel better.
Sue...did you use dumbbells for the bench press then??
I did! But today, I decided I'd use the bar for incline presses and yippee I was able to increase finally beyond 25# DBs (50# total) - only 5# but it felt good to do that!!
I did #2 this morning and did 3 sets. I probaly could (should) have pushed out that 4th set but I was trying to finish in time to catch an early train - which I still missed anyway. All in all, I was quite happy with the work - step ups about killed me again, I really like them, I feel like I"m getting a whole bunch out of them, and I am improving each time I do them. Squats were good, I kept increasing the db# and finished the 3rd set with 30# - my max for back squats is 90, so I'm pleased with doing 30% of my best weight for 20 reps. OHP is just awful but I struggled through 15 for 3 sets with 17# DBs
Feelgood, I hope that clears up quick! I had an ankle strain that plagued me for Stage 2 & 3 - thought it was never going away, but it did, I finally started bracing it to give it extra support and that seemed to do the trick. Hope your strain heals up right away!
lh, welcome back! I doubt I will repeat 6, I'm ready to say I'm done with NROL4W.0 -
Great stuff Sue, a workout is a workout, 3 sets or 4!
I think my arm issue is actually my elbow. Had to drop certain weights today (on step ups etc) where I was just holding the weights by my side. It was ok until my first set of pulldowns. So I did 15 lighter reps on the pulldowns in an attempt to still get my shoulders involved!
Nothing exciting to report.... squats were 50kg but should have gone up. Was just aware people waiting to use the equipment so didn't wanna fuss around. Not sure how long to rest my elbow..... haven't looked at workout 5 yet - might be able to modify to reduce strain on that arm. Will leave it until at least Sunday anyway and decide in the meantime. Have a great weekend everybody!0 -
I am loving this stage. I just finished 7-4. All the reps are killer but I feel so good. My OHP are 25# DB. By the 4 th set though I dropped to 20#. The dead lifts from last work out did me in though. My butt and hamstrings are still a little sore. Glad everyone is doing well. I've been really busy at work and not online much. If I could get my food intake more consistent I'd be a rock star! Enjoy your workouts everyone. You are all such a great inspiration. Thanks for posting our progress.0
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Workout 6 done today... I'm going to repeat the 6 workouts so this is my halfway point! Added 2.5kg to my deadlift bringing it to 52.5kg, I'd love to see 55kg (or more!) before I finish this stage. Aside from that I ended up dropping my weights to 8kg for the squats and step ups to get the full 20 reps in... 9kg was just killing me. Lat pulldowns and shoulder presses are staying the same for now, but I'd like to increase those as well soon.
My motivation is just bad this week. Aside from my weight sessions I've done zero exercise. A friend of mine is going for a medical procedure today (nothing serious but not pleasant either) so I found it really difficult to focus all week and today was especially bad. I got about 4 hours of sleep last night and my stomach was so jumpy this morning. I actually was just about to leave the house when I tossed my gym bag down and contemplated going back to bed instead. I'm glad I did the workout though, even if it took forever and wasn't my best one. Hopefully I'll be back in the 'zone' soon when things are a bit more normal.
My copy of Supercharged arrived yesterday and I've been reading it... some interesting info in there, although I haven't gotten to the workouts yet. Still undecided on what to do next!0
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