Stage 7 Questions (the final countdown)
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I agree. When I finish NROL4W and start another lifting program I won't be doing 15 reps. I've read many articles that say there is no reason to lift more than 12 reps, ever. It's better to increase the weight.First WO done and oh, my oh, my! I think it will be a cut for sure. 15 reps. is h3ll!0 -
I was looking forward to stage 7, now I'm not. 15 reps. takes a lot out of me and I have to drop the weight, ghrrr! But for 5 more WOs will be fine.0
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WO 2 done! 4 sets of 15 reps are killing me!0
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But you look so awesome! Don't give up.WO 2 done! 4 sets of 15 reps are killing me!0 -
Thanks! I'm not giving up, but it's a little disappointing to go up on reps and down on weights. I guess I got used to the heavy weights! I do circuits type WOs on non lifting days, and I guess, then I know I need lower weight to finish all the reps, as with the NROLFW I got used to the heavy weights and when I have to drop them it's like back tracking. But I'm sticking with the program! I've got to hear, not gonna stop now! Bring it, 4 sets of 15 reps.!
How are you doing with the whole 15 reps. thing?0 -
It's definitely a tough workout that keeps my heart rate up comparable to a hard cardio session, especially with such short rest periods. I haven't been able to increase the weight on the lunges, step-ups or lat pulldowns so I increased the reps to 16, just so I would feel like I'm progressing (ha!) Same with the 30 degree push-ups, now doing 19 reps. I was able to increase the weight on the dumbbell rows and Romanian deadlifts, 15 reps each.
I only have workout 6 left. I won't repeat this stage, which is an option pointed out in the book. I just don't think it's necessary to do so many reps. I'm not 100% sure what I'll do next but I'm thinking of designing a custom program using the exercises in NROL4W along with exercises in two other books I have, plus some found online. What are your plans?0 -
I can't go up on weight either. On some things I do more than 15 reps. but not on much .The push ups-I start with 1 set 15 reps. on the floor, then do second set-10 on floor and 7-8 on bench, 3 set 6-7 on floor, 10 on bench and the last set is mainly on bench. I will not be repeating the stage either. I like the big lifts-deads are my fave. I want to work on squats and bench, chin up so I'll try to make a program for me that has the big lifts and the rest will see. I'll take a week off after I'm done with stage 7 and at the end of June I'm planing a trip to visit my parents in Europe, so I want to be in the best shape by then. I'm also scare of a month without a barbell, but I can do some body weight stuff, I guess.
Would you mind sharing your progress after NROLFW? I would love to hear what you will be doing and how it goes for you.0 -
Deni, Your trip sounds fantastic! In addition to bodyweight strength exercises you could buy a resistance band. They're portable and don't take up much space. You would probably need one with multiple bands so the resistance is high, since you're so strong now.
In preparation for summer, I'm going to attempt doing a "cut" as they say in the weight lifting world so I can lose around 5 lbs., hopefully 3-4 of that will be fat. This will be challenging since I'm used to eating around maintenance calories and my appetite has increased the further I progressed into NROL4W. Those new muscles require so much fuel!
I'll be checking in with this group from time to time and I also joined a group called "Women Strength Training" if you're interested in joining. Sadly, it doesn't appear as active as this group. It would be great to keep in touch with you to share our progress, training plans, etc. We can feel very proud for finishing this comprehensive program, especially doing multiple sets of chin-ups. We ROCK! I'm thrilled with the results in my body composition and strength. As a matter of fact, I think I'll rearrange my furniture today...by myself. (Ha!)0 -
How does the new furniture arrangement look?
I want to do a "cut" too, but I don't even know how to do it, where to start, what to do. Would you go down on heavy lifting and up the " cardio"-my cardio is Tabata and KB complexes?
I'm done with stage 7, loved the program! May be I'll do a progress post here, later. I'm taking next week off the bar.0 -
Please do a progress post....I'm lurking all the time, here, lol!0
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Me before NROLFW: My workouts were at home with Jillian and Amy Bento KBs. I started working out Feb, 2010. I also start keeping track of what I eat. I was 150 lbs. at that point-I'm 36 now, 5'8". I have two kids-9 and 7 y.o. I lost 10 lbs. mainly with watching cals. In the next few months my hubs started going to the gym and I was so against it-I have kbs at home and the great outdoors. But then in August I started going to the gym too-cardio machines and kbs. I started looking into lifting and found NROLFW.
I started the program at 145lbs. I didn't measure or take pics. But I didn't have any muscles show anywhere on my body, I couldn't do a chin up-one reason I wanted to be strong is to be able to do a chin up. I couldn't do half a chin up. I started with low weights:
Squat-just the bar
Deads-95lbs.
Seated Row-50lbs.
Step up-10lbs.
Prone jackknife-was a *itch
Shoulder Press-15lbs.
Wide Grip Lat Pull-50lbs.
Lunges-12lbs.
And finish on those with:
Squat-115
Deads-PR 205 for 1 set of 2, but train with 175-185
Step up-35
Prone Jckknife-that *itch is so easy now!
Shoulder Press-35
Lunges-35
Wide Grip Pull- 95
And now I can do 4 chip ups. Also, I gained 5 lbs. then I dropped 3, but I went down a jean size and I was on the 3rd. whole on my belt, now I'm on the last. I can see muscles on my freaking middle! My butt went up and I can wear tank tops this summer. I'm so much stronger and I love it! I'll keep lifting and see what else can my body do!0 -
Thanks for updating!!! Those are AMAZING results!!! You are so very strong. That deadlift in particular seems awesome. So glad you stuck with it and can't wait to see what you do next. Your post keeps me plugging away here to finish stages 5-7.0
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Great job, denine!! Really great....all the *stuff* that matters is demonstrated in your physique. (I think the scale number is immaterial.)0
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Is anyone else in this stage right now?0
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Is anyone else in this stage right now?
I finished it if you wish to talk about something specific 0 -
Made it through one round of the 6 workouts but wish I had done 12. Hadn't taken many (any?) rest weeks and started to get a little burnt out towards the end. enjoyed the program though and think I will come back to it after a little time away or do something similar with heavy lifting.0
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I'm starting the second round of the 6 workouts on Saturday. I found that instead of increasing my weight through the first round that by the end I had to drop most of them back 5 - 10 pounds over the initial drop I made (for example under hand lat pull down was 115 or more, started the first round at 100, dropped again today to 90). I like these circuts, but damn I'm tired!0
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It's been a while since anyone has posted in here. Please tell me I'm not suffering through Stage 7 alone. HOLY COW this stage is HARD!!0
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It's been a while since anyone has posted in here. Please tell me I'm not suffering through Stage 7 alone. HOLY COW this stage is HARD!!
You're not alone! I started Stage 7 on Monday. Couldn't agree more it is hard!! But it's good.
Dropped the weights down quite a bit, too.... huffing & puffing.... throwing out curse words here & there.... :laugh:
I'm planning to do 2 rounds, that'll have me finished by July 4th, and a rest / recovery week coinciding with vacation.0 -
Yay!! I'm NOT in this alone!! I was supposed to do Workout 3 today, but I ended up doing a Dailey Method Class with some friends last night, and I am waaaaaay too sore to try to lift today.
I hated lowering my weights, but I had to! These workouts are KILLERS!! My goal is to be done by the end of June. After that, I'm probably going to take a week or two off before moving on to something else.
What are you going to do after NROLFW?0 -
Not sure what's next after NR.... I might move on to StrongLifts, I might try out a crossfit place (they offer free trial class on Saturday mornings). We'll see!
However, initially, the same as you .... A WEEK OFF!!!
:happy:0 -
I just tried The Dailey Method last week for the first time and really liked that. I also picked up a tennis racket for the first time in 2 years and LOVED it. I really enjoy lifting, but I might ease up a bit on it this summer and try to get outside more. It was really depressing working out in my basement this morning. I was outside at the pool or playing tennis this past weekend and I really enjoyed the sun and fresh air.
I did Workout 4 today and I didn't really want to do it. I feel like I kind of half-@ssed it a little bit. I lowered my weights (again) and I still thought I was going to die. Maybe all the tennis and swimming wasn't enough of a break to let my body get the rest it needed. I was so sore this morning that I didn't think I would be able to even hold my dumbbells. Ha!!0 -
Oooh, tennis. Hubby and I play during the summer, too. We don't keep score, just smack a ball around for an hour or more & work up a good sweat.
I agree with you completely, though. Less basement, more outdoors, and just enjoy myself. If I find I'm longing for the weights again, I know I have them....0 -
FINISHED!!! Today was Stage 7, #12. *pats self on back*
I'm so thrilled, I wrote a blog post about it, "Medium (and the completion of NROLFW)".
A week off, then on to the next adventure!0 -
Congrats, anastasia!! Really well done.
I start Stage 7, today. I hope to finish the 12 sessions by the end of July.0 -
HOLY CRAP IS THIS STAGE H-A-R-D!!
I *knew*, going into it, to drop my weight, but I SERIOUSLY struggled with the 30 s rest periods. First off, the power rack was busy, so I decided to do the circuit-piece FIRST, and hope the power rack was empty so that I could circle back at the end of the 4 sets of circuit-work and do the back squats. I took 60 s rests through the first reps, because set-up of each of the 4 actually took that long. Then, I did two full reps with 30 s rests and just about VOMITED, my heart rate was SKY-HIGH and I was dizzy! So, I took 60 s rests for the last rep. And, I was SO drained that I dropped my weight on the back squats back to 65 lb.
NROLFW Exercise Tracker
Stage Seven 1
Jul-03
Work Out One Weight Reps Sets Rest
Barbell squat (back squat) 65 lb 8 2 90s
Static lunge, rear foot elevated 15 DB's 15 4 30s
Push UP (on smith machine) 5th/6th 15 4 30s
Barbell Romanian deadlift 80 lb 15 4 30s
Dumbbell bent-over row 15 DB's 15 4 30s0 -
Is it just you n me Beeps?
I'm starting on Sunday. Can't wait! Relaxing with some pilates and spinning this week.0 -
1
Jul-06
Work Out Two Weight Reps Sets Rest
Barbell Incline Bench Press 65 lb 8 2 90s
Seated Row 85 lb 8 2 90s
Dumbbell squat, heels raised on plates 15 DB 15 4 30s
Dumbbell shoulder press 15 DB 15 4 30s
Step Up 10 DB 15 2 30s
BW only 2
Underhand grip lat pulldown 80 lb 15 4 30s
The BB incline bench press was busy when I started my work-out....so, I actually did this at the very END of my work-out. I warmed up with just the OB and then decided to try 65 lb. I was TIRED at the end of the 2nd set....which was too bad - because I can usually do 85 lb on a normal bench press without too much trouble. So, I'm not sure if I would have done higher weights if I'd done it at the beginning of the session (which is where it's supposed to be)?
I'm also pretty embarrassed that I had to drop back to plain ol' body-weight for my step-ups. Let's just say the "circuit-style" makes me REALLY tired and, as soon as my form lapsed, I dropped the weights completely.
These are TOUGH work-outs. TOUGH. I tried to keep 30s rests between the circuits, but when my heart-rate was racing, I sometimes took a longer break.0 -
Starting Stage 7 tomorrow! I'm looking forward to it...sort of! Glad to know that others have made it through, and that I'm certain to be dropping a bit of the weight on this stage.0
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Holy crap! That was tough! First day of Stage 7, but made it through. Aside from the Squat, I basically stuck with 30 lbs. on everything. I was able to get through all my push ups on the ground though! I'm pretty excited about that! "Man Push-Ups," baby!!0
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