Daily Chat Thread
Replies
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@Beeps... is it too late to weigh in? I like Jessica's suggestion of a "filler" weight training week - mix and match your favs... or do a couple extra lifts from the Stage you are at...
@Lozze - fingers crossed that fixes the problem!! If not - is it possible your knees are going too far forward? That's what was causing my knee pain...
Off to do 3A3!! WOOT!!0 -
I'm having intense pain in my right knee when I go past parallel for the push squat. And that's only 15kg! I was getting to parallel but had to stop going further as it felt like my knee would snap. I'm doing it right (confirmed by a PT) so not sure what to do.
I'm also having a horrible time with balance. Any advice would help! Can I put my foot against the wall doing the one point row?
Lozze,
Squats- the pros say angle your feet out slightly, and your knees will follow them forward and slightly out. Not past your toes obviously.
Balance- I've found previous yoga and pilates have helped me with that, my main tip would be to fix your eyes on one point on the floor, it really helps when you're on one leg.0 -
Squats- the pros say angle your feet out slightly, and your knees will follow them forward and slightly out. Not past your toes obviously.
Balance- I've found previous yoga and pilates have helped me with that, my main tip would be to fix your eyes on one point on the floor, it really helps when you're on one leg.
Sadly that tip doesn't work for me. I was trying it last night and nothing. I can balance if I'm not moving but once I start the movement it goes.0 -
Just back from doing 1B2. Love this program so much!!
@Lozze I was directed to a you tube video of Mark Rippetoe teaching squats and he recommends toes turned out, I've followed this as I have joint problems and can get parallel this way but not with toes forward. The book does say that every body is different and to adapt to you, as long as your form is fine go with what feels comfortable.
@Beeps :laugh: Just read the end of the last thread0 -
Squats- the pros say angle your feet out slightly, and your knees will follow them forward and slightly out. Not past your toes obviously.
Balance- I've found previous yoga and pilates have helped me with that, my main tip would be to fix your eyes on one point on the floor, it really helps when you're on one leg.
Sadly that tip doesn't work for me. I was trying it last night and nothing. I can balance if I'm not moving but once I start the movement it goes.
Just think of the sense of accomplishment you will feel once you get it. Hang in there. It will come!0 -
This afternoon is stage 1 B3. Really looking forward to the deadlifts to see if proper form helps. :laugh: My shoulders are still extremely sore from the pushups (with proper form) on Wednesday so I'm sure that the shoulder presses will be a huge challenge.
I'm really enjoying this so much more than the "boot camp" workout I was doing lifting 5 and 10 lbs for 90 seconds at a time. Gah! that was tedious!
So a question for those that have been doing this a while? How long did it take before you started seeing results in your arms? I'm only two weeks in, so far from expecting grandiose changes, but have already started noticing changes in my torso. Just wondering when I might see some changes in my arms. I am so ready for these bat wings to go away so I can wear sleeveless shirts with confidence.0 -
Hey everyone! So excited to be apart of this group! I finish special workout B tomorrow then its rest week and i'm super excited to start Stage 2! Perhaps I will see some progress when I eat better GRRR!!!! But NSV - someone I hadn't saw in a while told me "have you been working out? You look really strong." First I thought - dang - odd compliment? But I like strong over fat! So I'm gonna keep pressin forward. I love this program so far!0
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"you look really strong"?? I'd love to hear that!
I cut short my uplanned week off, felt lots more like me today, so i began stage 4. Although it seems to be our choice whether to do 2 or 3 sets, so i took it 'easy' with 2 sets. Inreased my weights from the same exercises in stage 2, so that'll do.
Hubby walked in at one point to see me with big ugly 12kg dumbells and was impressed, said i've come a long way since the Barbie weights! I looked longingly at them (they only get used for YTWL) and said i miss them!
Protein shakes are so much more fun now i finally got my hands on some optimum nutrition powder and my Blender Bottle, it's got a cool little whisk ball in it. Quite cheap on amazon.0 -
Hey everyone! So excited to be apart of this group! I finish special workout B tomorrow then its rest week and i'm super excited to start Stage 2! Perhaps I will see some progress when I eat better GRRR!!!! But NSV - someone I hadn't saw in a while told me "have you been working out? You look really strong." First I thought - dang - odd compliment? But I like strong over fat! So I'm gonna keep pressin forward. I love this program so far!
Wow! That's a great NSV - I'd love to hear that too!
Lori - the changes i my arms have been gradual, but deceptive at times, as sometimes they look bigger than others, which I think may be due to water retention.0 -
I'm totally going to start Stage 5, today....thanks for all your input!!
Lozze - I'm visiting with a new-to-me personal trainer on Monday - so it isn't worth my time, or his, to have him baby-sit me while I do NROL4W (in my humble opinion)....I want to use that time to pick his brain and see what HE thinks about where I'm at, what I should be aiming for, how long things should take, where I should be modifying, etc., etc.
I've waited out the week and now I want to lift heavy, again - if, for no other reason, than to try and avoid BRUTAL DOMS this weekend (and then again, next week). Sheesh, I mean, I'm heading RIGHT BACK into the body matrix - I KNOW I'm going to be SPENT today!!0 -
lori - by upper body started making HUGE noticeable improvements within the first month of NROL4W. Now, my upper body *is* stronger than my lower body, so maybe that's why but even now, if I go sleeveless, I look GOOD. (Put me in shorts, it's a totally different story - guess I can't have my cake and eat it, too!) You'll get rid of those bat-wings in VERY short order if you follow ALL the rules of NROL4W. I promise!!
HisChild - there is NO greater compliment, in my world, than "you look strong" - I am proud of you and you should be REALLY proud of yourself!
Jen - I'm glad you just got back into it....I think that is the right plan and I am following suit, today!!
GO LIFT, LADIES!!0 -
Wow!!!! What a huge compliment. You should be very proud of yourself. I am just starting Stage 1 week 3. Looking forward to the changes to come.Hey everyone! So excited to be apart of this group! I finish special workout B tomorrow then its rest week and i'm super excited to start Stage 2! Perhaps I will see some progress when I eat better GRRR!!!! But NSV - someone I hadn't saw in a while told me "have you been working out? You look really strong." First I thought - dang - odd compliment? But I like strong over fat! So I'm gonna keep pressin forward. I love this program so far!0 -
I started Stage 5, today. Gosh, I'm sore (already!) - and I only did 3 sets (not 4, the 4th was optional and I opted NOT to do it, lol!) and I only did 1 set of the "body matrix".
I am glad I took the rest week that I took. But, I am *terrified* at how quickly I feel like a "beginner", again, with full-on DOMS, with intimidation as to "how high" I can go with the weights, etc., etc.
Gosh, with only 4 reps to do, I should have REALLY aimed high for weights. But, I didn't. Too scared to do that. Sheesh, what a baby I can be sometimes.
Oh, and did I already say how SORE I am???????????
Blech. The *big* difference between cardio and heavy-lifting, for me, is that I feel GOOD after cardio and I feel absolutely SORE after heavy-lifting (which is *not* my favourite feeling). Go away DOMS - go AWAY!!0 -
Beeps,
I'm so glad to hear this about your upper body. Sounds absolutely awesome and I can't wait to follow in your footsteps and have killer arms!! I've been flexing and asking friends to feel my biceps since State 1 A1 ;-)
I'm only 3 workouts into stage 1 now but this morning when I put my jeans on (thank you, casual Fridays) they felt looser.
Can't wait till my next workout1!0 -
stage 2 B workout is making me feel that way, Beeps. I am feeling sore and it's only been 2 hours ago.
I love the feeling though. I know the muscles are being worked!0 -
Ok you all are making me feel guilty. I'm blowing off 3B1 tonight and hopefully will push for tomorrow. I had a stressful afternoon at motor vehicles, stupid bureaucrats, and sat there so long my blood-sugar tanked followed by an allergy attack, and now I feel exhausted. I don't feel TOO bad because this is SUPPOSED to be a rest week. However, if I don't lift tomorrow, everybody needs to yell at me.
Upper Arms: I noticed a difference about a month into stage 1. and it's noticeable in B&A pics. Now, in stage 3, if I wear a tight shirt, people will comment.
Today's NSV, my rings are falling off.0 -
I have a revelation I would like to share. Please continue reading and you will understand my somewhat excitement.
I arrive at the gym this afternooon and begin to back into a parking spot. I notice as I shift the gear up into reverse something just didn't sound right. I didn't give it another thought as I pull forward and back again. Then the gear shift would not go into park. So I shift down to drive and back up . NOTHING. My car will not go in to park. A quick phone call to my husband and he says "you coming home? want me to meet you there?" I said , "no, let me put it in neutral with the emergency brake so I can run in and exercise."
Months ago I would have been defeated and left the gym but not today! I think this proves my dedication to exercising/lifting now.0 -
Manic- that's a fantastic change of mindset.0
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Manic- that's a fantastic change of mindset.
My sentiments entirely. Go, Manic!0 -
sam - allergy attacks are BRUTAL. I hope you are "okay" and I'm glad you didn't stress your body even MORE with exercise. It can wait a day, for sure!
manic, that is an AWESOME NSV. Awesome - you are doing GREAT!!
I got my long cardio in. Am now pooped. Tomorrow is a REST DAY. And, I'm having all sorts of "good" mother's day things happening....so, yay for Beeps!
Enjoy - the weather here is AWESOME - hope it is where you are, too!0 -
Happy mother's day to all those on that side of the atlantic! (UK Mums were a couple of month back, but just as special :flowerforyou: )
Well i thought i took it easy with stage 4A on Fri, esp with only 2 sets on some exercises, but apparently not... my shoulders and my glutes are killing me! Maybe i shouldn't have gone up to 18kg on the front squat/ push press, but i was stuck at 16kg for so long on stage 2.... and my shoulders are not my strong point..
Hope I'm able to do 4B Sunday, cos i won't have time on Monday. It's a long one, with 9 different sections BEFORE the HIIT....
Back to my night shift :grumble: keep lifting ladies.0 -
Thanks Beeps, but you can yell at me now. I came home from the racetrack, worked with my dog for half an hour and now I am done. I'm way under calories today and just exhausted.
Manic, awesome attitude!
Jan, thanks for the Mothers' Day well wishes
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I have a revelation I would like to share. Please continue reading and you will understand my somewhat excitement.
I arrive at the gym this afternooon and begin to back into a parking spot. I notice as I shift the gear up into reverse something just didn't sound right. I didn't give it another thought as I pull forward and back again. Then the gear shift would not go into park. So I shift down to drive and back up . NOTHING. My car will not go in to park. A quick phone call to my husband and he says "you coming home? want me to meet you there?" I said , "no, let me put it in neutral with the emergency brake so I can run in and exercise."
Months ago I would have been defeated and left the gym but not today! I think this proves my dedication to exercising/lifting now.
GREAT change of mindset, Manic! (T.S. Eliot: ..."we who are only undefeated / because we have gone on trying". Way to go!0 -
LOL @ Beeps for rolling the thread.
I signed up for my first 5K this Saturday!! WOO HOO! I am terrified of doing something completely airheaded... .like running the wrong way. It's a really small one though - probably only about 25-30 runners, so should be a good first timer.
I didn't go up in my weight any in Stage 5 (compared to what I did in Stage 3, that is). I was worried about getting through all four sets. But it IS only four reps each time, so I feel like I should have been braver. That's what was so great about working with a PT - I always worked harder.0 -
Morning Ladies!
I have a question about taking breaks. I'll be finishing up stage 1 this week and and am seriously considering skipping the break week. In the past, break weeks have been setbacks for me. What do you think? Did anyone else skip the break? Do you think the breaks are essential?
Alternatively, if I do take a break, I was planning to eat at rest day calories and do more cardio, say, run 4 miles 4-5 times. maybe drop a pound of fat on my week off?0 -
austelle - I took a break week last week between Stage 4 and Stage 5. I don't think ALL "break-weeks" are necessary, so if you don't FEEL like your body needs a break, carry on!
(Mind you, my "Oxygen" issue this month had an entire ARTICLE on "overtraining"....and, it is exactly that mind-set, the "I don't feel like I need a break" mind-set, that actually leads to overtraining. So, BE CAREFUL!)
I am meeting with a personal trainer, today. I wanted to ask him about getting deeper into my back-squat, etc. But, as the time is drawing near, I'm all of a sudden suffering from a lack-of-confidence and thinking I just might let him do whatever he wants to do with me for the hour. Who knows?? I *actually* know that, to stay deep in my back-squat, I just have to back-off the weight. Period. I keep wanting to go HIGHER, but my body just is NOT ready. End of story.
I'll get back to NROL4W on Wednesday.
Have a great day, all!0 -
Any thoughts on strength training and doing 30DS (daily, with maybe one day off a week from JM?). I just started with free weights last sat, but I am in the middle of the 30DS, which I do at least 6 days/week. I am right now focusing mainly on my core and biceps, because those are all I know right now....I am only using about 5-8 lbs on JM....a bit more at the gym. I am looking to start this NROLFW program once I get more comfortable with the weight room and the equipment. But I do plan to continue the basics I've learned this past week every other day. 0
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Wow! I missed a lot while traveling the last couple weeks, and I just realized today that this thread wasn't showing up in my list of topics so I had to go searching for it.
Lots of great NSVs out there. Way to work hard ladies!!
I am so glad to be done traveling and get back to lifting. I'm debating if I want to add a few extra workouts to Stage 2 since I had to take a break in the middle of it.0 -
This may be a silly question, and I think I get the idea of what DOMS is, but what does it stand for???0
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per wiki:
Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.[1] It is caused by eccentric exercise.[2] After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.[3]
Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.
I still get it, and personally love it.0
