Daily Chat Thread
Replies
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Nice numbers Beeps and Manic!
I am having a busy week and stayed up late to lift.
Hope everyone has a good workout0 -
So I started Stage 2 last night!!! For the most part I really enjoyed it. The Static Lunges were hell though! I kept losing my balance and had to use much lighter DBs than I was doing the normal forward lunges from Stage 1.
I used an empty Women's Olympic Bar for the FSPP and that felt right. I will just add weight to that until I can get to 25kg and then move over onto the regular Olympic Bar.
Stage 2 Starting Stats
Weight - 139.75lbs
Waist - 29.5"
Hips - 38"
Arm - 11.5"
Thigh - 22.5 "
FSPP - 2 x 10 x 15kg
Step Up - 2 x 10 x 14kg (per DB)
DB 1pt Row - 2 x 10 x 5kg
Static Lunge - 2 x 10 x 7kg
Push Ups - 2 x 10 x 30degree (really bad form - apparently I stick my butt in the air!!!)
Planks - 2 x 60s
Woodchop - 2 x 10 x 7.5kg0 -
Hello all,
I had posted this elsewhere, but am hoping someone can help me
I am on Workout 7 - Week 5...and I realized that the workout sets increased from 2 to 3 from workout 5.
Am I correct?
If so, then do you have to follow the same workout methodology as in the previous weeks? (Example...2 sets of squats then one set of Push Ups, then Seated Row, then Pushups), or can you be done with the 3 sets of one exercise, then move onto the next one?
If I am right, then I missed out on the 3rd sets for weeks 5 and 6...aarrghhhh!!!0 -
This v v vNice numbers Beeps and Manic!
I am having a busy week and stayed up late to lift.
Hope everyone has a good workout0 -
Beeps, Yay for you!!! And thanks for defining the Venus waistline
sleepyjen, Venus proportions are based on the "natural waist" (i.e. smallest waist - usually right below rib-cage....NOT the "belly-button" waist).
Here is my 26.6" waist, following my weight-training at the gym, today:
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Thanks! I'm just glad I'm not alone. Its very frustrating. I was actually at 1500 for a while and didn't lose. I upped to 1700 per recommendations on this board. I haven't "gained" from increasing from 1500 to 1700. I'm 6 ft and 172. Measurements are still the same.
I did workout 1 of stage 7 on Sunday, but I'm putting off lifting this week. I have law school exams back to back (starting yesterday) and just can't in good conscience devote 3-5 hours to lifting this week.
I did recruit a friend of mine to start NROLW and she's loving the definition and looser fitting clothes
Back to studying...I did the first workout of stage 7 on Sunday. I was planning on doing the second workout today, but I'm still really sore from Sunday. I guess this means I should skip today? I just worry because I wont be able to get back to the gym until Thursday then.
I'm also very disappointed with the lack of progress. I am stronger, but I haven't lost ANY weight (actually, I'm up 1-2 lbs, depending on the day) and I've stalled out on losing inches- which doesn't help my goal of losing the mom-belly.
I'm NOT eating as clean as I "should", but I'm also not eating fast food, soda's, or other junk food and staying around 1700 cal, if not a little less. I'm trying to at least finish stage 7, but my motivation is lacking given the lack of results.
So I feel like I'm at the point where I have to give up every food I love to lose this tummy and be a miserable person in the process or just accept that I wont ever wear a two piece bathing suit again.
Pity party for 1 today.
some women lose weight and LOOK FANTASTIC just with this program and cutting back a couple hundred calories, but as for me I followed his "calculation" for calories and I gained 6 pounds. Humans aren't cookie cutters and not everyone can go by the guidelines. Calorie maintenance level is really low for me. Drives me insane that my friends on here can eat gigantic amounts (not really but you know) and I can not.
My opinion is the 1700 calories for you is about maintenance level. Cut back to 1500 and you should see a slow steady loss. Give it a couple months. don't give up. I've been exactly where you are.
I only had a 0.6 gain from last week! woohoo! Counting the days until my free week again. LOL"0 -
Howdy all! Wow, some great stuff happening here!! Congrats Mary, you have worked so hard at this and YEA YEA it's paying off!! so very happy for you and proud of your determination! Keep it up girl!!
Beeps you look AWESOME! I have never had a belly that flat, even at my most fit, yours looks stunning!!
Saramea, I stopped looking at the scale. I will have to lose more pounds eventually, but I know to gain strength I have to keep feeding my muscles.
You know I have read on the forums that age doesn't make any difference in weight loss, and that eating at a calorie deficit is all that matters, but I'm here to tell you that they are full of crap. Not only does it take much longer to lose a pound, but my whole body is different and doesn't gain or keep muscle since menopause. I really had to adjust my whole attitude about this process. I have learned to enjoy the smaller victories/achievements and to not expect miracles overnight. AND I am aware that I have to be in it to win - that consistency beats speed every time! My shape is changing again, I can see it in my legs, and feel it in my pants! LOVE IT! I will take new measurements this weekend.
Yesterday was squats - 5/3/1 does 3 warm up sets so 5/45x3 then I did 5x70, 5x80 and 12x90. I was supercareful with form - Mary, I realized that I wasn't holding my back in the proper arch and was pressing it flat as I stood up out of the squat. I felt the difference immediately! For accessory lifts I did 10x115 and 10x120x2 of stiff leg DLs and step ups 10x50x3 and then did back extensios 10x35x3, abs and side flexions. I need to find something new for the side flexions. Suggestions?
Today was a spin day. Lots of sprinting then climbing, then running, then climbing. OMG I feel it in my butt!!
bepeejaye, you are supposed to circuit the lifts after the main lift - squats/deads are the main lift - then you do pushups/seated rows together, and repeat for 3 sets then do the next group. That's hard to describe so someone unfamiliar with circuits can understand.
Ok, I have to get back to my power point. I'll check in later! Oh yea, Sam and Cowgirl - would you both come put my house back together? It's totally trashed!0 -
Hey troops!
So I've been in absentia for a few days/a week...life got a little hectic, workouts got missed and I really need to get back on it! I only have two more workouts left from Stafge 1 + AMRAP...and I'll get them done in the next week. I've not been great with logging the past week either, just trying to count it up in my head (not a good idea, I know)...but having said that I think I actually eat less when I'm not thinking of how I'm going to spend my calories! I have dropped weight, and although this would usually be cause for success, due to the lack of workouts I'm worried that it's muscle, not fat I'm loosing
I did get back to running last night, and I was majorly surprised to see that I hadn't really lost much fitness (haven't run outside in maybe 2.5 months)...my muscles are definietly more efficient and my cardio fitness seems to be okay....so that's encouraging...time to crack on to get sorted for Christmas!
Everyone seems to be doing really well on here...I'm loving reading the gains and measurements! 0 -
suelegal - there certainly are hormonal swings that can wreak havoc on the diet piece. However, I still think a calorie-deficit is the ONLY way to go to lose bodyfat.
Given how things are changing up with how your clothes feel, I would also argue that some DEFINITE RECOMPOSITION is going on with you, which is AWESOME! I'll take recomp ANYDAY (over no progression or growing fat).
mazmataz - are you bored with Stage 1, yet???0 -
Hey all, I'm just popping in to say a quick hello. Had a great session at the gym at Zumba. I dragged along an old friend from high school who loves to zumba too. SHe will be joining my gym as well...and borrowed my NROL4W. lol Let's she she was impressed by my story and progress and especially liked that I don't starve or run on a treadmill for hours to nowhere.0
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Beeps, you look great!
Manic, congrats on the inches lost!
Sue, you rock! Even if you don't have drastic changes on the outside, you know what you're doing is so GOOD for you. All that hard work does pay off.
Sam, sounds like you've inspired your friend.
Everyone else, keep up all the great work!
Got my lift in yesterday. I've increased my cals to only a 250 deficit (about 10%). I'm hoping to see very slow weight loss and more strength.0 -
Thanks Sue!Good job, btw!
Thanks! But I think my problem is with the sequence.... I guess am not used to working with odd numbers (i.e., 3 sets lol!).
Should it be WAY 1 or WAY 2 (an MFP participant thinks it is WAY 2)
WAY 2 seems more /faster/logical/practical, but WAY 1 is more of circuit training, I think.
Thoughts anyone? Sorry for the bother
Day 15, Workout A: 12/06/13 - WAY 1
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
OR
Day 15, Workout A: 12/06/13 - WAY 2
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Seated Row - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Pushups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Stepups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds X 3 SETS
bepeejaye, you are supposed to circuit the lifts after the main lift - squats/deads are the main lift - then you do pushups/seated rows together, and repeat for 3 sets then do the next group. That's hard to describe so someone unfamiliar with circuits can understand.0 -
Thanks, Ladies.
beep, I am curious what are your lower ab and butt measurement. I have a LOT of fat to lose on the bottom before I get your size.
I didn't lose any inches in thighs this month.
No workout today and for the next 10 days. We will be traveling next week but I'll get my walking in! Visiting daughter in Orlando and of course, visiting Disney World since she can get us in free for 3 days. Crazy thing is, I've planned my meals out.
Cowgirl, I am confused. You increased or decreased your calories.0 -
mazmataz - are you bored with Stage 1, yet???
Oh my goodness… so glad someone said it! I am only half way through Stage 1 and I am soooo done with it! I am increasing my weight each week, which is great, but I am so tired of doing the same moves! Ready for something new. Just three more weeks to get through.
Got my lift in today. No complaints, but no real successes either. It is cold, windy, and wet outside today… should make for a miserable run this afternoon. I have my Christmas party at work and I know that if I don't go run after work, I will feel guilty about everything I eat tonight. Plus, I slacked and didn't run yesterday. I wouldn't mind if it snowed, but the rain is just so wet and blah!0 -
Thanks, Ladies.
beep, I am curious what are your lower ab and butt measurement. I have a LOT of fat to lose on the bottom before I get your size.
I didn't lose any inches in thighs this month.
No workout today and for the next 10 days. We will be traveling next week but I'll get my walking in! Visiting daughter in Orlando and of course, visiting Disney World since she can get us in free for 3 days. Crazy thing is, I've planned my meals out.
Cowgirl, I am confused. You increased or decreased your calories.
I've increased them so that my deficit is smaller. So instead of eating at a 20% cut from my TDEE, I'm only eating at a 10% cut. That's the great thing about having a BodyMedia- I can pinpoint my TDEE much more accurately.0 -
Thanks Sue!Good job, btw!
Thanks! But I think my problem is with the sequence.... I guess am not used to working with odd numbers (i.e., 3 sets lol!).
Should it be WAY 1 or WAY 2 (an MFP participant thinks it is WAY 2)
WAY 2 seems more /faster/logical/practical, but WAY 1 is more of circuit training, I think.
Thoughts anyone? Sorry for the bother
Day 15, Workout A: 12/06/13 - WAY 1
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
OR
Day 15, Workout A: 12/06/13 - WAY 2
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Seated Row - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Pushups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Stepups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds X 3 SETS
bepeejaye, you are supposed to circuit the lifts after the main lift - squats/deads are the main lift - then you do pushups/seated rows together, and repeat for 3 sets then do the next group. That's hard to describe so someone unfamiliar with circuits can understand.
Its Way 1. At least that's how I did it. Because with Way 2 you aren't alternating.
I wouldn't be able to do 3 sets of Step Ups in a row, I found I needed the break the rest and Prone Jacknifes gave me!0 -
Thank you Lawlorka! I will be sure to do that! :flowerforyou:
So we get every other Friday off, and for that am able to it the gym in the morning. Today was great! Save for the fact that all the squat racks were occupied...I decided to use the squat weight contraption (I do not know its name, but you load the weight...then brace against it, with shoulders touching the pads...then lower yourself for the squat - you stand on an incline, the weight disengages and it is up to you now for the squatting...upon finishing you stand on your toes (I am quite short lol), or further up on the incline and re-engage the lever back to lock position). I asked the guys that were using the squat racks to show me how it works, and voila! They were such gentlemen! I used more weight on it than I would on the Olympic bar squat.
It was quite some work, and my glutes are burning now..but was fun..for the AMRAP set I did go back to the squat rack, as it was now unoccupied.
I am loving push ups!! Also, I do not do the prone jacknives on the ball - I hurt my wrist badly doing it. So I do this on the TRS suspension cable....two people approached me today, asking how on earth that is done!
I think I will hit the Zumba cardio session tonight.....tonight is our office XMas party, and I want to have some deficit calories
TGIF all!!
Its Way 1. At least that's how I did it. Because with Way 2 you aren't alternating.
I wouldn't be able to do 3 sets of Step Ups in a row, I found I needed the break the rest and Prone Jacknifes gave me!0 -
Yep, it is way #1, Bepeejay. Anything that is labeled the same number (1a, 1b, etc) is done in a circuit fashion. Good job getting your workout in!
Finally saw 149.8lbs on the scale this morning! And that is with me still be VERY sore from Wednesdays workout. I know the scale is just another tool, but it's so nice to see a downward trend. I'll probably lift tomorrow instead of today. My hamstrings and glutes are really tight and ouchie today. I've rolled them once, probably roll them again tonight.0 -
I made it through the Christmas party! I am quite happy with what I ate and drank. I didn't feel like I was holding back, but thinking back on what I ate, I am not ashamed of anything. I also didn't stuff myself to feeling sick. I ate a very normal portion of food, skipped appetizers and soups, etc, had a little pudding, and a glass of prosecco at the beginning and a glass of red wine with dinner. Other than that I stuck with water. What amazes me is that I didn't feel like I was purposely not getting something or feeling like I needed to be careful and only take certain things. I took what I wanted, it was delicious, but I didn't feel the need to over-do it.
I like having the weekends off from lifting but I am hoping to get in at least a long run on either Saturday or Sunday. I have not done over a 10km run in a while and I really need to up my distance. My runs have been better this last week, I think my body is finally getting use to the heavy lifting and running. I am going to shoot for at least 16km tomorrow or Sunday and hit the elliptical on the other day. Snow seems to be holding off so I need to take advantage of the outdoors while I still can. Todays run was dry but so very windy and cold. I had a pretty strong head wind most of the run and it felt like I was running in place at times! I am surprised I actually made it home… and in good time!0 -
Maz, redness stage 1 is long, but I kind of miss it
I had a terrible day with glute pain , but I did my workouts. I shortened the hiit a bit though.
Then I worked on my day off!!!! Finally had some fun watching my kids at the climbing gym- usually I climb also but I was a bit nervous about trying it, and I got my physical therapy sets done.
I am wondering how we will get Xmas stuff done this year. My husband is a rock star-- he has stepped up so much in the past two years...
Nice abs beeps
Cowgirl you seem to have the steady persistent work down
Good luck with exams law0 -
Hi Guys! I am back again - started NROL4W at the start of this year and got through to the end of stage 4.....fell off this forum somewhere in between....just started Stage 1 again this past week.
Hope everyone is doing well!0 -
Wooohooooo I finally finished Basic Training (Supercharged).
Keen to move on to hypertrophy but not sure when to start - could do next week but then with Christmas and a short holiday, I'm not sure how I'd stick to getting to the gym. Will look at diary and review.
Have a great weekend everybody xxxx0 -
I got a run in yesterday without pain! Hooooray! My calf seems healed.
The front of my shoulder still feels a tad pinchy from my "laundry injury"--I assume I tweaked the rotary cuff, but I'm going to give S1B4 a go today sometime and cut back, perhaps, on the weight for the press-ups or whatever they're called.
Something in my shoulder definitely clicks inside with movement, but it's been like that a long time. The joys of getting older, lol.0 -
scheduled cardio today. That is all.0
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Got my workout in, OHP, incline bench, bent over BB rows and skull crushers. Now I'm doing laundry and shopping online - a little later, out to pick up goodies for a holiday party tonight. Have a great weekend!0
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Thank you for all your help, all, and hello to all newcomers :flowerforyou:
Today, it is a bit cold, but we have our local H.O.G Chapter meeting, then Christmas Party tonight...for now - we ride!!! Wohoo!!0 -
bepee, stay warm!
Sue, skull crushers always leave my triceps screaming. I'm amazed you can still use your arms after all that, LOL!
Beeps, kill that cardio!
jen, yay for a good run. And isn't funny how we can lift ridiculous amounts of weight in the gym and then hurt ourselves doing something simple at home?
Jo, I think you'll love Hypertrophy. I thought it was fun. Although I wasn't a fan of the higher rep workouts, the constant change in rep ranges kept it more interesting.
Got 2A of Strength done this morning. I was really sluggish. I was able to increase weight on a few exercises, but I'm stuck with my DLs at 155lbs (3 sets X 6 reps). I kept my form good, but I feel like I should be able to increase weights with the amount I'm eating. On a good note, my inverted rows and push-ups seemed easier.0 -
I feel like a lazy bum. I haven't worked out since Tuesday. There just isn't enough hours in the day this week. Next week we will be traveling ....... Now I'm scared I will get out of the mode. Lose motivation. Start eating like a heifer again. Gain weight.........
It's cold here in the Deep South. I bet if there was any moisture in the air , it would spit out a few snowflakes. It's beginning to look a lot like Christmas. Every where you go........0 -
For some absurd reason my traps and shoulders are sore. Can't possibly be because my zumba instructor thrusday was heavy on the wavy arms above the head could it? NEVER had this problem before.0
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I feel like a lazy bum. I haven't worked out since Tuesday. There just isn't enough hours in the day this week. Next week we will be traveling ....... Now I'm scared I will get out of the mode. Lose motivation. Start eating like a heifer again. Gain weight.........
It's cold here in the Deep South. I bet if there was any moisture in the air , it would spit out a few snowflakes. It's beginning to look a lot like Christmas. Every where you go........
I feel your wariness, December is tough here too between of holidays, kid off school, family illness and extreme cold weather. Just focusing on maintaining thru this month. Hang in there and keep an eye on your intake. Log your intake everyday even when you travel it will help us get through.0
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