Daily Chat Thread
Replies
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I'm going to read that article, samntha.
I started Stage 7 of NROL4W. Holy crap - unlike ANYTHING I have ever tried (to do) before. Let's just say the SHORT rest periods and the MANY reps did me in - by the 3rd set, I was seriously dizzy and trying not to vomit! (and, yes I went WAY DOWN ON MY WEIGHTS!) HOLY FRIGGIN' HARD - BATMAN!!
July should be *very* interesting. I am pretty sure that on my "off" days, I am simply going to REST. Period.0 -
I started Stage 7 of NROL4W. Holy crap - unlike ANYTHING I have ever tried (to do) before. Let's just say the SHORT rest periods and the MANY reps did me in - by the 3rd set, I was seriously dizzy and trying not to vomit! (and, yes I went WAY DOWN ON MY WEIGHTS!) HOLY FRIGGIN' HARD - BATMAN!!
July should be *very* interesting. I am pretty sure that on my "off" days, I am simply going to REST. Period.
Oh crap, now i'm scared! I think i'd better take a few days off this week before I begin that, maybe do some nice relaxing yoga??!0 -
We go on vacation in 68 days. I hope I am finished. Can't have any more "life getting in the way unscheduled breaks" that is for sure.0
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We go on vacation in 68 days. I hope I am finished. Can't have any more "life getting in the way unscheduled breaks" that is for sure.
We are going on vacation next week. I will finish stage 3 this week, so the timing worked out pretty well. Except, it has only been a month since my last break. I'm still glad I'll not be going during the middle of a stage.0 -
ok, IF I calculated correctly I should be finished late August with a couple scheduled breaks. AND if stage 7 doesn't kill me, I'll repeat it after my vacation.
Am I correct?
7 workouts in stage four + 8 workouts in stage five + 6 workouts in Stage seven= 21 Workouts
3 workouts weekly/21 workouts = 7 weeks
9 weeks and 3 days until vacation
(skipping stage 6. I do not have the shoulder strength for stage 6. One of these days I will have to post a pic for yall of my shoulder. The scapula "wings" out because I have an atrophied muscle. The shoulder socket rolls forward so it sags a little lower than the left side. No muscle in the neck, collar bone, and scapula areas makes it difficult for a LOT of lifting)
ETA: OH, the atrophy will not get any better because of Cranial nerve 12 is fried. The muscles does not get the "firing".0 -
ok, IF I calculated correctly I should be finished late August with a couple scheduled breaks. AND if stage 7 doesn't kill me, I'll repeat it after my vacation.
Am I correct?
7 workouts in stage four + 8 workouts in stage five + 6 workouts in Stage seven= 21 Workouts
3 workouts weekly/21 workouts = 7 weeks
9 weeks and 3 days until vacation
(skipping stage 6. I do not have the shoulder strength for stage 6. One of these days I will have to post a pic for yall of my shoulder. The scapula "wings" out because I have an atrophied muscle. The shoulder socket rolls forward so it sags a little lower than the left side. No muscle in the neck, collar bone, and scapula areas makes it difficult for a LOT of lifting)
ETA: OH, the atrophy will not get any better because of Cranial nerve 12 is fried. The muscles does not get the "firing".
That's how I calculate it. I'm a week behind you. I know it will be a stretch for me to get 3 workouts in EVERY week -- it's weird saying that but not being able to workout on consecutive days makes it tricky. For instance, I'm visiting family the weekend after next so I'll be off on my Friday workout. It works out to have 4 days off between Stage 3 and Stage 4. I'm figuring I'll be finishing up around September (I think I want to do Stage 7 twice). Then, because of a challenge from my husband (he's doing it now), I'm *hoping* to do Insanity.0 -
That sounds like a plan Maniac and JNH. I'm starting stage 5 SUnday I guess. No workouts Mondays during the summer unless I get up at 5, but then I'll be tired for "family day" excursions. Next Monday is the Bronx Zoo. Our first trip there as a family, and I bought Wildlife Conservation society Passes so we get into all the NYC Zoos and aquariums for a full year with free parking For up to 6 people for only $164.
Finally got back to the gym today after 8 days off. I took it easy and kept the weights down to focus on form and getting in all three sets, though I punked out on the planks :sad:0 -
Ooohhhh, I *really* like that you are all planning your weight-training SO FAR IN ADVANCE!! That is the way to succeed at this, FOR SURE! Good for all of you.
Manic - I had to ditch Stage 6 half-way through....I keep re-injuring myself, so I'm just "out" for awhile. Once I'm done Stage 7, though, I think I might just try a chin-up and try a pull-up (when nobody is looking) to see if I can do them or not....maybe I'll surprise myself! (I might go back and finish Stage 6 after I'm done Stage 7....I find it SO DIFFICULT to "quit" anything - too much "perfectionist" in me!)
No work-out today. Rest only. My muscles are stiff and sore, but not outrageously so - I guess my rest week didn't hurt me too, too badly!0 -
Thanks for double checking that for me.
Beeps, I want to try a chin up. maybe when no one is looking too :laugh:
No lifting today-gym is closed. So that throws off my M-W-F workout but I'll workout Th and Sat . I'm anal and maybe slightly perfectionist too. I need to keep my schedule and if it doesn't it drives me insane.
30 day shred video for me today.0 -
I've only just realised how SHORT stage 7 is! 6 workouts?! I'll be done in no time even though i usually do 3 workouts every 8 days, not 7 (my work week is weird). Might be able to do it twice before my hols. Looks pretty frightening though.
Having a week off now. I love how after about 4 days the water retention drops and all those lovely muscles show through!0 -
^^LIKE!I've only just realised how SHORT stage 7 is! 6 workouts?! I'll be done in no time even though i usually do 3 workouts every 8 days, not 7 (my work week is weird). Might be able to do it twice before my hols. Looks pretty frightening though.
Having a week off now. I love how after about 4 days the water retention drops and all those lovely muscles show through!0 -
I hate Stage 2. SO MUCH. All the stupid lunge-alikes I can't do thanks to my dumb knee and I hate wide grip deadlifts. Maybe I'm too wide? I dunno, but it takes minutes to uncramp my poor hands. Forget 75 second rest. I shall rest for 3 minutes, rubbing my poor hands obsessively.
I know I only have 3 more workouts of it, but it's still. urrrrgh. And then it's just gonna come back around? Also, I feel like an idiot doing those prone cuban snatches. It takes me a LONG time to arrange myself on a bench, make sure no old guy is behind me looking at my booty, then figure out how to pick up the weights after arranging myself.
I end up just getting up and bending over to do them since I can't figure out the best way to get prone. lol0 -
Try kneeling on an incline bench. Not too much of an angle. ALso, do you wear gloves when lifting? It helps my hands a lot.I hate Stage 2. SO MUCH. All the stupid lunge-alikes I can't do thanks to my dumb knee and I hate wide grip deadlifts. Maybe I'm too wide? I dunno, but it takes minutes to uncramp my poor hands. Forget 75 second rest. I shall rest for 3 minutes, rubbing my poor hands obsessively.
I know I only have 3 more workouts of it, but it's still. urrrrgh. And then it's just gonna come back around? Also, I feel like an idiot doing those prone cuban snatches. It takes me a LONG time to arrange myself on a bench, make sure no old guy is behind me looking at my booty, then figure out how to pick up the weights after arranging myself.
I end up just getting up and bending over to do them since I can't figure out the best way to get prone. lol0 -
TheFunBun - you aren't the first poster to remark on how little they liked Stage 2 (and therefore, Stage 4). A lot of these lifts are "technical" in nature and getting the movement right takes some time. (Mind-body connection stuff - not sure I EVER got there, actually!) I hope you can bang out your work-outs and get onto Stage 3. (I liked Stage 3/5 better than 2/4, myself!) But, remember, with Stage 3 comes "the body matrix", so you'll be in THE BIG LEAGUES, lol!
Like samntha said, I think gloves are a REALLY GOOD THING. My grip has improved so much, regardless of what they say about gloves. And, now, in Stage 7, when you have to do 15-20 reps, you NEED that grip. Squeeze that bar HARD!
For me, getting into the prone cuban has become a ritual that I LIKE. I grab my DB's, one in each hand, and before kneeling, I rest my weights right on the bench (near the top - where my chest will end up). Then, one knee up....get settled. Next knee up....get settled. One DB down as I move my chest to the bench and then second DB down. BOOM!0 -
No, yesterday I wasn't incredibly sore/stiff from my Tuesday weight-training. But, today I SURE AM!! Holy hannah....my inner thighs are screaming at me, as are my triceps. Interesting.
I don't lift again, until tomorrow, but I thought I might go back to 3 x per week through Stage 7, since I'm not doing cardio on my days in-between. But, I'm not sure my body will be able to handle it. A bit depressed about that - because I feel it is all AGE related (i.e. I don't see the 20-something or 30-something crowd complaining about stiffness/soreness on a 3-times-per-week schedule). Anyway, we shall see how it turns out next week and I'll worry about it when I get there!
I think I will try and get a walk in, outside, at lunch....just to get the circulation going and maybe manage a good stretch at the end.
(I FORGOT how much I hate to be this stiff and sore....I think that week off last week certainly contributed to THAT!)0 -
Athlete--Awesome!
Beeps--Oy, now I'm scared for stage 7. Can you believe you're already there?!?
I've been enjoying my rest week. Haven't even run that much because of the extreme heat, hub's business trip, and July 4th. Gotta get back to it tomorrow, and should add some planks and push-ups at least so I'm not too far out of shape when I start stage 4 on Monday. I'm not looking forward to the push-press, but I am looking forward to really pushing in this stage. Plan is to really force myself to up weights; I'm hoping that eating more (bumped my cals up a bit) will help me make bigger strength gains....0 -
Beeps, I'm 33 and I wake up every morning and have to roll myself out of bed because I'm stiff and sore. I usually loosen up after a hot shower, but man do I feel old.
I don't lift again, until tomorrow, but I thought I might go back to 3 x per week through Stage 7, since I'm not doing cardio on my days in-between. But, I'm not sure my body will be able to handle it. A bit depressed about that - because I feel it is all AGE related (i.e. I don't see the 20-something or 30-something crowd complaining about stiffness/soreness on a 3-times-per-week schedule). Anyway, we shall see how it turns out next week and I'll worry about it when I get there!
(I FORGOT how much I hate to be this stiff and sore....I think that week off last week certainly contributed to THAT!)0 -
Beeps - I'm 36 and I can't move at all this week. After my week off, I know that contributed to my stiffness and soreness. And I pushed it pretty hard on Monday. I still can't walk down stairs like a normal person and my kids can't touch my legs or sit on my lap at all. I can't remember the last time I was this sore - but I know it does get better when I'm working out more constantly. Once I get over the initial soreness, it doesn't really come back at all and I lift 3x a week.0
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I am starving today!!!! I had my week off last week and lifted Monday and yesterday and was fine with my appetite until today. I guess I need to chug the water more, because I've already had more food than usual today and I'm still hungry.0
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I don't lift again, until tomorrow, but I thought I might go back to 3 x per week through Stage 7, since I'm not doing cardio on my days in-between. But, I'm not sure my body will be able to handle it. A bit depressed about that - because I feel it is all AGE related (i.e. I don't see the 20-something or 30-something crowd complaining about stiffness/soreness on a 3-times-per-week schedule). Anyway, we shall see how it turns out next week and I'll worry about it when I get there!
What?! I'm 38, i can only lift twice a week sometimes, I get horrendous DOMS even at the end of a stage (esp with the BWM), and I have osteo arthritis in my hips! I feel about 80 when i get up, but improve after a few cups of tea.0 -
Beeps-- I think you do better than me, and I'm 37.
I finished stage 3 today! Next week we are going on vacation, so I'll have the week off. I'll probably do some "random" lifting Saturday before we go, and maybe while I'm gone. Our condo has a weight room. I'm not really looking forward to stage 4, as I didn't really enjoy stage 2, but I am excited to be moving forward and onward.0 -
Look at all you nice peeps!! samntha, jennie, Jen, Jessica - I didn't mean to attract misery - but I do love company, lol!!
I actually remember, though, in my 20's and 30's, being able to roll out of bed and just get at 'er! In my late 30's and (now) early 40's, I really noticed, whether I did cardio OR weights, that I was stiff-and-sore, ALWAYS, getting up in the morning. THAT FEELING SUCKS!! I guess, eventually, it will become my new "normal" and I'll forget that I ever used to feel GREAT getting up....but, for now, since I still REMEMBER, it's a PAIN!0 -
I am excited to be in Stage 7. But, also a little nervous....because it means I have to find a *new* program pretty soon. Look at all of you moving into the higher number stages, too! It really DOES happen quite fast!
I think I might try "New Rules of Abs" next. I'm hearing good things and even though I won't ever wear a bare midriff again, I think Lou Schuler has all the compound moves in "NROA" - and that's all I really want. Short sweet work-outs in the weight-room - that's ME!0 -
Sooo after stalking your thread while I patiently waited for the arrival of my NROL4W book, I can proudly say I finally got started this week and I love it! I was really nervous about increasing my calories b/c I had been sticking with 1200 for such a long time. I'm now eating at approximately 1600 calories which is still under what the book recommends I eat, and I'm wondering if I should increase more, or if I should stick with the 1600 and see how my body reacts. I need opinions, what has everyone else done?
Gradual increases or jump into the eating pool with both feet?0 -
Such young babes.... I am 40. It feels like I aged over night. I can't remember when getting out bed wasn't a pain. (ha! double play on the word pain ) I lay there now dread moving.
Off to the gym for Stage 4 WOB10 -
Hi, Danielle. Welcome!
I would slowly increase calories. (just my 2 cents worth) From what I read most people suggest that. I am sure someone will chime in and explain the reason why.0 -
I agree with Manic. And welcome Danielle.
When I started, I went from 1400 up to 1700 (which is "weight loss" level for me, according to the book...ie. 300 less than the 2000 it recommended), and ate all of my lifting and most of my cardio calories back. After several weeks of zero movement on the scale (I do want to drop the last 12 pounds so that I'll be lighter for running, etc), I dropped my calories down a bit, splitting the difference between MFP and NROL4W - I ended up at about 1550 per day as my base. I now eat back my 267 NROL calories, and up to about half of my cardio calories as a general rule (which can be broken for the occasional ice cream cone). Immediately, I started losing again - about 1/2 a pound a week consistently.
As with anything metabolic, a calculation is just a calculation, and can absolutely be wrong. You need to find the right level for you, and understand that it may change over time. I think it's smart to ease it up incrementally; just pay attention to yourself. If you find you're always hungry (provided that you're eating lots of protein, and good clean eats for the most part), then you'll probably want to inch it up again because your body is asking for more fuel. Make smart eating choices, watch your body, and see how it feels; adjust accordingly.
Honestly, for me, one of the best parts of this program is how it forces you to be aware of your body - whether it's in doing the activites and maintaining form, or fuelling it before and after so that you have the energy to get stronger - NROL4W really puts you in touch with your body.0 -
Oh, and Beeps, you can add me to the "rolls out of bed and lumbers around like an 80 year old for the first hour of the day" club of 30-somethings. Seriously, I don't even remember waking up and bouncing out of bed. Like, ever. lol.0
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Welcome, Danielle!
I acutally disagree with Manic and Joanne. Part of the reason for the calculation is so that you don't have to "eat back" your exercise calories. It's already in the calculation. Since you've been eating so few calories you really need to reset your metabolism and the only way to really do that is to eat at your TDEE (maintenance). I really suggest following what he says in the book and eating at maintenance for at least one month and then re-evaluating after that. When I did this I really only gained a couple lbs and then maintained for the full month. Once I cut back the 10-15% after that, I started dropping again. I realize it's scary to consider the thought of eating that many calories in a day, but you'll be amazed what lifting does for your body.0 -
I tried eating at a deficit and did for all of stage 1. Lost a couple lbs, but I was starving especially as I got heavier with the weights. Now I eat at maintenance, and also lost 2lbs but over a longer period of time. However, my body is a whole lot closer to "banging" and I am ok with the number on the scale because my body has changed so much. I never really cared about the number, just fitting into clothes, which I need all new.
Moral of the story: don't be afraid to eat at maintenance to get the most out of the program.0
