Daily Chat Thread
Replies
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Hi, Weejo! Welcome to the group.
Those numbers we post 1/3, 2/3, 3/3 refer to goals we have set for ourselves. We all set three goals and post how many of them are met each week.
You calories look fine to me. I would pick one program and stick with it. New Rules is going to drag on forever if you only do it twice a week. Three times really makes a difference. If you read back through the thread, there's been a lot of discussion about "I want to lose... wedding/bikini/such and such a date." Most of us decided that those kinds of goals do more harm than good. What I'm trying to say is: Focus on the program right now. Day by day.0 -
Hey guys :flowerforyou:
I think I need to find a way to stay on track with my lifting. I am new to it and so far I am really struggling to get a proper routine going. Just to give you an overview of where I started and where I am now...
Oct 2013 I was 196lb and did very little exercise (except the odd walk or hike) and overate a lot. I decided to refocus on my health and 7 months on (May 2014) I am 166lb (a 30lb loss). I take a really challenging yoga class, walk a lot more, do some gym cardio and the occasional swim. I still have a decent amount of fat on my belly to shift but it is gradually going. My aim is to reach around 147lb by Christmas (although if I am heavier due to muscle mass that will be ok).
I definitely feel fitter and have much more energy than when I began, but now I would like to get stronger so I a, starting to lift :bigsmile: .
I kind of settled on NROL4W as it is a straightforward programme for beginners like me. Although I also looked at Strong Curves which has a few signature moves that I like. My intention is to do NROL4W 2 times a week and some of the Strong Curves moves
on a 3rd day (if doable).
After a few false starts, today I will be completing week 2 of stage 1, so it is very early days.
Before I contemplated lifting I aimed for 1500 cals and ate back a good portion of my exercise calories, giving a nice steady loss of around 1lb a week.
Since starting NROL I aim to eat around 1600 on non lifting days and 1900 on lifting/workout days. I eat a vegetarian diet, so
protein intake is something I am working to increase. I have taken measurements and BF% all along and I will continue to do so, hoping that the inches will continue to drop, even if the scale doesn't.
I'd love to hear about your early days in lifting and any tips you may have for a newbie lifter.
Did it take a while for you guys to find yourself into a nice routine with your lifting?
I have seen a few of your posts with 1/2, 2/2 or 3/3. Is this workouts per week done or does it relate to other goals?
And did anyone else find the prone jack knife really difficult?
All advice welcome
HI Weejo. I am still a newbie. Second time trying Phase 1 and almost done with it. I don't have any problems doing the jack knife. I am more struggling with getting push ups to the floor. My newbie advice is to review a lot of you tubes or have a few trainer sessions to help you get the deadlift and squat form correct before you get too heavy so that you dont pull your back. Good luck!0 -
Hey guys :flowerforyou:
I think I need to find a way to stay on track with my lifting. I am new to it and so far I am really struggling to get a proper routine going. Just to give you an overview of where I started and where I am now...
Oct 2013 I was 196lb and did very little exercise (except the odd walk or hike) and overate a lot. I decided to refocus on my health and 7 months on (May 2014) I am 166lb (a 30lb loss). I take a really challenging yoga class, walk a lot more, do some gym cardio and the occasional swim. I still have a decent amount of fat on my belly to shift but it is gradually going. My aim is to reach around 147lb by Christmas (although if I am heavier due to muscle mass that will be ok).
I definitely feel fitter and have much more energy than when I began, but now I would like to get stronger so I a, starting to lift :bigsmile: .
I kind of settled on NROL4W as it is a straightforward programme for beginners like me. Although I also looked at Strong Curves which has a few signature moves that I like. My intention is to do NROL4W 2 times a week and some of the Strong Curves moves
on a 3rd day (if doable).
After a few false starts, today I will be completing week 2 of stage 1, so it is very early days.
Before I contemplated lifting I aimed for 1500 cals and ate back a good portion of my exercise calories, giving a nice steady loss of around 1lb a week.
Since starting NROL I aim to eat around 1600 on non lifting days and 1900 on lifting/workout days. I eat a vegetarian diet, so
protein intake is something I am working to increase. I have taken measurements and BF% all along and I will continue to do so, hoping that the inches will continue to drop, even if the scale doesn't.
I'd love to hear about your early days in lifting and any tips you may have for a newbie lifter.
Did it take a while for you guys to find yourself into a nice routine with your lifting?
I have seen a few of your posts with 1/2, 2/2 or 3/3. Is this workouts per week done or does it relate to other goals?
And did anyone else find the prone jack knife really difficult?
All advice welcome
HI Weejo. I am still a newbie. Second time trying Phase 1 and almost done with it. I don't have any problems doing the jack knife. I am more struggling with getting push ups to the floor. My newbie advice is to review a lot of you tubes or have a few trainer sessions to help you get the deadlift and squat form correct before you get too heavy so that you dont pull your back. Good luck!
Both push ups and prone jack knifes are hard to do correctly. Use a mirror to check your form and keep trying - you'll get there :-)0 -
Rocky your program sounds good.
Runza you look good. You are making progress- it is a slow process. It does help to focus on inputs.
Weejo I think lifting 3x a week is important - if you do strong curves once a week and new rules twice- that sounds good just realize that you will need more than six months to finish new rules.
I am doing new rules supercharged basic training 3: I have an A workout with rack dls and front squats. And a B workout with combo row dls, kneeling cable chops and Romanian dls.0 -
What?new rules supercharged basic training 3
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Good advice guys, I will do my best to step it up to 3 times a week. one way or another.
I did a short yoga routine after my nrol routine tonight. It seems like a nice way to unwind and stretch have out my back. Then a few minutes in child's pose and I was totally chilled out.
And I had my first protein shake. I added a couple of raspberries and a few pieces of banana and it was surprisingly lovely.
Final thought for the day - goodness those swissball crunches really pack a punch! :0)0 -
WHEW!!!! I am down 2 pounds this am. So that once a month weighing might not be a good idea especially if I am having a bad day. I think I will stick with the once a month weighing and then if I find the scale is up , I'll weigh a few more times to see if things are changing.
WElcome, weejo.0 -
This week, I was struggling with work and TOM and slogging through a boring Stage 3. Last year, I let myself slow down and that just made it worse. This week, I delayed only one day and couldn't believe how much better I felt yesterday.
Oh thank you, thank you!! Just what I needed to hear this morning. :flowerforyou:
I feel like crap, I'm not sleeping properly because my son isn't sleeping properly and I'm a little stressed over some things and today's session.... well, I kinda went through the motions until I hit the intervals, which then proceeded to kick my butt. Usually it's the other way around. I forced myself through it with the mantra "It's only one freaking minute, it isn't going to kill you - move".
Next time I do the Stage 3B workout, I'll up the weights on the rdl/row (they were way too easy today) and maybe substitute the lat pull downs for pullups or something. But then again, my brain might be back in the right head space by that stage... maybe
Hi weejo
Prone jack knife was extremely difficult for me when I first started - I had a dodgy weak core (thank you dear children!), so it was slow and steady process. Pay close attention to form or you will end up hurting something (or head butting the floor... which, of course I never did.... much :ohwell: )
So long as you're lifting 3x a week, it should be fine.
Although, that said, I did try mixing programs at the beginning and I just got confused... but that could just be me LOL
I do everything at my own pace and very slooowwwllyyy, so I will still be going with NROL4W for a very long time yet. I just want something that keeps me active, makes me stronger and fits in with my schedule. This does it perfectly for me. Well, that and having a weights setup in my garage makes me look hardcore :glasses: :laugh:
Oh! And with form, yep, watch YouTube, read books, talk to a trainer - whatever works for you - and learn, learn, learn and then practice, practice, practice :bigsmile:0 -
This week, I was struggling with work and TOM and slogging through a boring Stage 3. Last year, I let myself slow down and that just made it worse. This week, I delayed only one day and couldn't believe how much better I felt yesterday.
Oh thank you, thank you!! Just what I needed to hear this morning. :flowerforyou:
So glad I posted something helpful! :flowerforyou:
I had planned to run yesterday but ended up spending the day working on a garden project.
Today, I lift.0 -
I lifted yesterday.
BOOM!
Am out of town next two days - will lift again on Wednesday.0 -
Okay, so, I just finished stage 2B2 and have a question about the Bulgarian split squat. I am not doing them any differently from the lunge with back foot elevated because for some reason I just can't get the top of my back foot to lay flat when I descend. I always end up pushing on my toes. I am thinking perhaps I should try abandoning the step I've been using, and switch it for a padded bench next time; maybe the cushioning will make proper positioning possible (say that five times fast! ). Anyone else have this problem?
Then again, I just watched some You Tube videos on the move and some of them have the exercisers pushing up on their toes, just like the lunge move from NROLFW. ???0 -
You're supposed to lay your foot flat. I don't. I can't stand it. I'm a rebel.0
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I forgot to mention my increases in weight today for 2B2:
Deadlifts: I abandoned the box - it just wasn't working for me - and moved up from 65 to 70lbs. I can't remember where I ended up with my DLs on stage 1 but pretty sure it was 75lb so I will try that on Friday. I tried mixed grip for the first time and it helped; I have small hands and was finding it hard to grip the Olympic bar properly with even just 20lbs of plates added on.
Reverse grip lat pulldown: up to 90 from 75lbs but I could only eke out 7 or 8 reps.
Back lunge with forward reach: up to 12lb dumbells forms 10s. I can definitely use 15s next time.
Prone Cuban snatch: up to 6lb DBs from 5s and that was still too easy so I used 8s for the second set.
I stuck with the long arm ball crunches, incline reverse crunches and stability ball lateral crunches from last week. And this time I did both the prone cobras (last week I missed one :P) and held the second for 90sec.
Added on the HIIT at the end but totally forgot the rest intervals were supposed to be two minutes and I was only doing one! I was about to fall over and didn't realize until the last one. Oops!0 -
You're supposed to lay your foot flat. I don't. I can't stand it. I'm a rebel.
So you're basically just doing the lunges again then?0 -
Puddin, you are coming up on your toes with a deadlift? I don't think Alwyn designed it the program that way.
I woke up starving this am!!!
Ok this is a TMI question and I mean T M I! :blushing: I have noticed with an increase of protein the stinky STINKY gas has increased. It's horrible! Is this normal? Plus, I am more constipated. I gather that is from "bulking" the stool, huh?0 -
No no, the toes question was in relation to the Bulgarian split squat.0
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More like chair lunges. My rear foot is elevated but up on the toes. My front foot is flat on the floor.You're supposed to lay your foot flat. I don't. I can't stand it. I'm a rebel.
So you're basically just doing the lunges again then?
Manic, that's not TMI. Totally legit. My gas is only stinky if I've been eating too much sugar or fake sugar. If you're using protein powders or bars, they could be causing the problem.
When I first increased my protein, I was poopin' like clockwork. Now, I'm more constipated. A couple of tablespoons of milk of magnesia before bed should have you good to go the next day.0 -
My new swimsuit! I can't believe I found a one piece that fit from top to bottom AND it was the first suit I tried on. I found it at JCPenney. Who knew. I haven't been there in years. It's a size 10.
Those are 24 inch thighs.
My natural waist is 26 inches. 33 inches at the belly button.
Hips are 42.25 inches today. They've crept up to 43 a time or two since February.
Ruzalot our bodies are very similar! I feel like I'm looking at myself. I've lost some inches lately as a result of working hips and thighs nearly daily for two weeks. Currently Hips are 40" and upper thigh 23.0 -
Runza basic training 3 is a stage in NROL Supercharged. I have to pick exercises from lists of push, pull, hinge etc. I always end up with a lopsided workout- like my B workout was all DLs.
So I am asking for feedback to see if these are balanced workouts
A is mountain climbers ( these actually just seem like art of the ramp or warmup)
kettle ball swings
rack dl
pushup elevated rear feet or stacked
side lunge
inverted rows
squat and press
weighted glute bridges
B is cable tall kneeling chop
front squat
DB 2 point rows
jump squat
single leg Romanian DLs
standing single arm cable chest press
Romanian DL and row
I hated romanian single leg dls last year and now they are my favorite.
Are we still checking in with our challenges- I was only 1/3 last week!0 -
Some NSVs this week
Can fit Into the capris I bought at Costco. Still a little tight but wearable. Were very much too tight 2weeks ago.
Got to 100 lbs on seated rows and did 15 prone jacknifes x 3 yesterday in 1a7.
Grip got strong enough to do some of the step ups with 25 lb DL in each hand.
Abs hurt today and tryin not overeating for mem day BBQ. Happy Monday!0 -
Nice job Ari!
Pudding I feel the same way about Bulgarian split lunges gonna try a padded bench good idea!
Weejo, welcome, I'm also somewhat of a n00b - currently on stage 2
Runz you look great, way to go.
Lifted 2A this weekend, got some nice numbers Including 100# lat pulldowns (only 6 reps though lol)
Hurt the right hamstring yesterday running intervals did e lidocaine, ibuprofen and heat. Hoping for a SnapBack by tomorrow because there are some dead lifts with my name on it.
One point rows made an interesting observation. If I try to stay absolutely still it's hard to maintain balance but if I kinda pill a little bit of standing leg thrust into it, just a wee bit, I get into a nice groove with 20# dumbbells. Hopefully this is not wrong.
This thread is great - love hearing who everyone is doing 0 -
I hated romanian single leg dls last year and now they are my favorite.
Are we still checking in with our challenges- I was only 1/3 last week!
Really? I was just thinking today how annoying it is when I fall over. I really have to concentrate :laugh:
I'm 3/3 for this week.
Got my lifting done today. My last A workout in Stage 3. I didn't do the BWM because I really wanted to spend time with DS. All of our other plans got rained on today and he picked a movie for us to watch.
This is a lemon blueberry cupcake I made last year.
Today, I made the same thing but with raspberries. Word.
:drinker:
.... Entirely from scratch with real lemon and raspberries. Extra word.0 -
Here it is.
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Ooooohhhhh *drool* cupcakes... which reminds me, I promised to make the kids some for their lunchboxes.
Small NSV.... BWM? 1min46s = legs shake, but I rock :bigsmile:
Today was soooooooo much better :happy: (note, doing 2 days in a row because won't be able to workout on Friday).
Maybe it was the extra caffeine? lol0 -
So much yumminess and so many hot rocking ladies around - we rock!!!
I am checking in at 3/3. I have been meeting my caloric intake, and then some, for the past three days!!
I went back to lifting this am. The gym was so empty and it felt good...I could not help but do extra workouts that were not on my schedule!!
Tomorrow is cardio day, and I cannot wait!!
Lift on, ladies!
p/s: I do the Bulgarian Split squat with my toes on the bench too (The workouts I have watched I have seen the foot flat on the bench) - I may try having the foot flat on the bench sometime....but it seems to work where it is supposed to work when I do it, so I do not fret over that 0 -
I loooove all the photos!
Keep them coming.
I ate six pieces of pizza. Good gawd.0 -
This thread is great - love hearing who everyone is doing
:noway:
:blushing:
:bigsmile:
:laugh:
Yes, I've been around my teen son a little much.0 -
LOL didn't even catch that iPad typo.....I bet we're all getting more due to our great bods!0
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Hi everyone, I have been lurking here for a while trying to get an idea of how everyone else is getting on with the programme but things just got dirty so I decided that this was the perfect time to join in! :laugh: :laugh:
Yesterday I did stage 2 workout A2. I can't believe how short the stages have gotten, i'll be finished this stage by the end of next week and I am dreading the BWM in stage 3.
I do the bulgarian split squats with the top of my foot flat against a box but it isn't comfortable at all, a padded bench is a good idea.0 -
Bulgarian split squats - I don't think it matters whether it's toes or flat foot - either is fine IMO, it's not your working leg.
Well, my upper body is farked. Shoulders/ neck/ elbow - all hurt. Had my massage last week and it still hurts - apparently the attachments in my scapula are inflamed? Sigh. Have since done combat twice which has done me no favours. Had fun today with scorpion push ups though and me being better at them than the instructor taking the class - yay, mini win
I did NROL yesterday but had to drop back weights for my shoulder press - very annoying as that's what I want to improve. However, I did manage to increase reps with my squats. I have combined my pushups with the prone jack knife - makes for an interesting few minutes. Ouchy! Great to challenge yourself though - if you haven't tried it, do it! :bigsmile:0
