Daily Chat Thread
Replies
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Woke up, hurts to walk, went to gym, struggled through workout. Raised some weight but not much for 5B1. Thighs are SCREAMING! hurt to bend over with legs pushing on the back extension apparatus. Partial Squats were a joke. Raised YTWL to 7.5 dbs for 15lbs woo hoo on that at least. OWWWWWIEEEEE
I'm logging my workout in the stage 5 thread for prosperity, those ladies in the future who may want to know.
15lbs on the YTWL?! That's beast right there!0 -
I cannot wait to get to the next stages of this workout! I'm only in stage 1 and I already feel like a beast at the gym! LOVING NROL4W! However, I have been getting killer cramps in my calves? (esp when doing step-ups in the leg I'm not working) and then again at night while sleeping. Any thoughts on why and how to get rid of it?
Are you grabbing with your toes for balance? Try to push through your heel when you are working that leg. The cramps happen for me when I am "resting" the leg. Lots of water, potassium, coconut water is the awesome.0 -
Woke up, hurts to walk, went to gym, struggled through workout. Raised some weight but not much for 5B1. Thighs are SCREAMING! hurt to bend over with legs pushing on the back extension apparatus. Partial Squats were a joke. Raised YTWL to 7.5 dbs for 15lbs woo hoo on that at least. OWWWWWIEEEEE
I'm logging my workout in the stage 5 thread for prosperity, those ladies in the future who may want to know.
15lbs on the YTWL?! That's beast right there!
^^ Word.0 -
When my IT band hurts, nothing about it is in my "knees" - it's all in my outer-thigh region. But, I know it's the inflexibility of my IT band that is causing the pain - my muscles are find and recovered. They want to LIFT - my IT band does NOT.
For YWTL, be wary - I got up to 12 lb DB's (one in each hand), before Lou Schuler himself addressed that you aren't supposed to go above 10 lb DB for this particular exercise. It's supposed to be a "prep exercise", I'm told.
My IT band still hurts - but I'm going to go and lift, anyway. I expect I'll end up doing the 60+ lunges without much weight because I don't think my quads/IT band can handle any weight....but, who knows? Maybe as I'm getting into my work-out and stretching out that region I'll end up with something good. All I know is my upper body is READY TO GO and, most of my work-out is upper body, today (push-ups, bent-over DB rows ). We'll see how the deadlifts and lunges are. I'll give it a try!0 -
Woke up, hurts to walk, went to gym, struggled through workout. Raised some weight but not much for 5B1. Thighs are SCREAMING! hurt to bend over with legs pushing on the back extension apparatus. Partial Squats were a joke. Raised YTWL to 7.5 dbs for 15lbs woo hoo on that at least. OWWWWWIEEEEE
I'm logging my workout in the stage 5 thread for prosperity, those ladies in the future who may want to know.
15lbs on the YTWL?! That's beast right there!
^^ Word.
what they said0 -
Just in case anyone else is thinking of dropping out, changing to another programme etc, hang on in there because Stage 6 is great! It's definitely my favourite of them all. Much more upper body work, and perversely enjoyable!0
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Nope, sorry MissMaggie. You are stuck with me until I finish . Although, I will not do stage 6. That's not one of my goals and I want to be finished before my vacation sept 9-15. I am glad you love it, you pervert
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We spent the day at a water park and let me tel you that carrying those heavy tubes up ALL those steps was a hell of a workout.
WE did that last Thursday. I was amazed at how easily I climbed the stairs with the tubes... YEA!! TY NROL4W. I feel the difference already and my daughter-in-law looked at my before pics and says she sees a difference in my legs already! WOOHOO!! That's really where I want it to show too!
I didn't work out yesterday and won't be able to today due to another commitment, so I'll get up early tomorrow and lift. I feel better when I work out in the morning and hopefully I've given my right leg enough of a rest to be able to squat iwth added weight.
Happy Tuesday everyone!0 -
I cannot wait to get to the next stages of this workout! I'm only in stage 1 and I already feel like a beast at the gym! LOVING NROL4W! However, I have been getting killer cramps in my calves? (esp when doing step-ups in the leg I'm not working) and then again at night while sleeping. Any thoughts on why and how to get rid of it?
Are you grabbing with your toes for balance? Try to push through your heel when you are working that leg. The cramps happen for me when I am "resting" the leg. Lots of water, potassium, coconut water is the awesome.
I guess I'll have to take a closer look at my form during my next round of step-ups.0 -
Good to hear it Maggie, I'm definitely coming back for stage 6 after stage 7 and my hols!
Well done Sue, isn't it nice to get feedback from real world people too sometimes?0 -
You gals are all doing REALLY great! (sue - re: rolling, I lie on my side, with the roller under my hip and I roll the one leg from hip to knee (you can feel the sore spots - ROLL THOSE) and then I turn over and lie on the other side with the roller under the other hip and repeat).
STAGE 7 CONTINUES TO BE A B*TCH. omg - straight-legged deadlifts are, um, TOUGH. My push-ups continue to disappoint me. My lunges SUCKED (see IT band comment above). What's to love?? Oh, yes, the bent-over DB row - THAT I could do. Sheesh.0 -
Beeps - sorry you're struggling with Stage 7, sounds tough.
Sue - so great to get compliments from other people!
Thankfully most of my soreness has gone away. I'm still amazed at how tired I get from lifting. I really have all intentions of getting up on my nonlifting days and going for a walk, but I am so tired that I hit the snooze and go back to sleep and 6:00 still comes way too early!!0 -
Mmmm. I love bent over rows. For some reason, I don't really get the back activation with cable rows- but bent over rows are just yum!
Hopefully your IT band lets off soon. I always roll it, and then do the stretch on your back where you pull the leg to the opposite side shoulder. Currently, I am not pulling very far (WHY ARE YOU STILL SORE HAMSTRING?) but it feels oh so good.0 -
Wow, I popped back in here at just the right time. I've been totally off track for the last couple weeks due to a lot of things going on in my personal life and I was also thinking of bailing on this program after finishing stage 3. Glad to hear so many people encouraging sticking this out! I'm determined to get back in it and see this program to the finish. I will be starting stage 4 tonight and plan to stick with my two workouts per week schedule until I am done! Its been three weeks since I finished stage 3, hopefully I haven't lost too much in terms of what I can lift.0
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woo hoo way to go ellie!
My youngest is having a growth spurt and kept me awake with his screaming through the growing pains. He even got up at 1 am for a granola bar and juice box and crashed back out. He ate everything not nailed down yesterday (and I tagged along) Needless to say I am very tired and need a break today. My legs, which hurt like heck trying to lay down last night, feel pretty good this morning so I may try to do the 9pm Zumba class tonight. Thursday is a TOTAL rest day. Today I just need to stay out of the sun.0 -
Hi - I am new here and working through the 2nd set of work outs for stage 1.
I am loving it but really struggled this morning. Pushups are my hardest thing! I am improving though and really trying to do deep pushups and do them right.
Also - on the Squats I am doing 75 pounds but the reps seem low (3 sets of 10 reps) I just increased the weight and feel like I can do more with my legs but the problem is it is a challange to balance that olympic bar with that much weight. I feel capped by what I can handle up top with squats.
With step ups I just went up to holding a 25lb weight in each hand and I can do the step ups but find that I can barely hold the weights by the end of my set! I think I need to go back down to 20lb weight and use a higher step...
Feeling my way through!!
Anyone else adding more core exercises? I think I need to...0 -
You shouldn't add too much more core until you've built up your hamstrings. It's all connected in the "muscle train" and working your front before strengthening your back can lead to injury. Right now in stage one, the priority isn't to add insane amounts of weight, but to seriously work on your form. Get the form down to prevent injury, then add the weight. For the step ups, you can try a little higher step or take a mini break between non-dominant leg and dominant leg. Give your hands a little rest, try gloves, or try using a curling bar or barbell for the weight. Best of luck to you!!!0
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Yeah, Isanne, with the squats especially, try and get as LOW as possible without lifting your heels and see how that works. I never see anyone getting nice *kitten* to grass action in the gym, but I see plenty of demi-squats. And a higher step definitely pumps up the intensity of the step ups!
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Isanne, those are some very high weights for the start of stage 1, i think the others are right, dial it down a little and work on your form and your grip. There's no rush! Fantastic effort tho.0
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Thanks everyone for responses! This is super helpful.
The part about focusing on form makes total sense and it is a bit of a relief not to be upping the weight so much.
Also the core part is very interesting. I can focus on the assignment!!0 -
Ladies, I have a problem. My calorie needs have jumped! Weeks ago I was eating 1500-1900 daily then a few weeks ago I decreased my calories to 1200-1400. BUT when I started to really push myself and increase weights my calorie needs increased too. Again I am eating close to 1600 calories. I need to cut the fat. You think the increase of calories won't add fat do you?
Yes, I am serious. My body fat is 30.8% according to the forearm test at the gym. UGH! I need the fat gone so my hubby can admire my moo-sels.0 -
I can't imagine that 1600 would be enough to add fat. As far as I understand you can eat at maintenance and just swap fat for muscle. So, still eating at a deficit (which I am assuming you are by the numbers) will help to increase your fat loss. I am a big believer in eating what my body needs. Listen to the moo-cles. If they are still hungry, feed them.0
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TheGs, I have been all over the place and haven't lost weight. I really don't know what my body requires. It's frustrating.
The awesome thing, I have lost inches and gained in arms and natural waist. But my shirts are tighter and my bottoms fit around the same way. Not sure what's up with that. if I lost inches why don't my clothes fit looser? All I know is, I am sticking with this until the end and I am gonna deadlift 125 before this is over. ( I deadlifted 55 in the beginning :laugh: that is so comical to me now)0 -
I see alot of natural minded practioners and believe in natural ways of healing wither through supplements, herbs, diet, etc. It has worked wonders for myself and my family. Just to give a bit of my background in the things I may say :-)
If you aren't losing any fat and haven't lost any fat or weight my chiropractor would test your blood sugar. He contends that wacky blood sugar can make your body retain weight as can hormonal imbalances. So. What that all means is you may need to get your blood work done. I would always recommend seeing a naturopath or chiro because that is the way I lean but any doctor you trust works too.0 -
Also? Awesome job on the loosing inches. And increasing your deadlifts. I am at 55# so I am excited that such huge gains can be made.0
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Ladies, I have a problem. My calorie needs have jumped! Weeks ago I was eating 1500-1900 daily then a few weeks ago I decreased my calories to 1200-1400. BUT when I started to really push myself and increase weights my calorie needs increased too. Again I am eating close to 1600 calories. I need to cut the fat. You think the increase of calories won't add fat do you?
Yes, I am serious. My body fat is 30.8% according to the forearm test at the gym. UGH! I need the fat gone so my hubby can admire my moo-sels.
My appetite ebbs and flows. Sometimes 1900 calories in a day feels like nothing and sometimes if feels like too much. It typically tracks with my cycle. I can tell when I'm going to start with my appetite needs more than anything (of course I *never* get moody). You may not be losing weight, but you ARE losing fat (the inches). I've been doing NROL since mid-April and have gained 2 lbs the last time I checked. I've lost about 1.5" off my waist and no other inches that I know of. My clothes are NOT any looser. Great results, right? Actually, yes. There is quite a big difference in pictures (back a few pages on this thread). I didn't start out with a lot of fat but my shape is changing in the direction I want to go. I"m telling you, stick to 1600 calories a day (since that's what you were doing), get your protein in, and finish the program. You're going to do nothing but sabotage yourself enough to make you quit.0 -
I am 5'6'' I eat an average of +2000k a day and have gone from 32% to 23% in the 6 months I have been doing this program; however, I've only lost 5 lbs. If you are eating too far below maintenance you won't get anything out of the program and you are going to feel like your starving all the time. This is why they don't recommend more than 300 cal deficit. This program will definitely help you lose body fat, but if you obsessed with the scale weight, then you will have a hard time adjusting. Scale weight won't change too much because you need adequate calories to build muscle and strength.0
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Good morning!! I lifted yesterday - it was 4A of Stage 1 and the first time in a full week that I'd lifted. Actually I was surprised at how well I did. I did 25 pounds easily with squats - I really need to find a way to get my rack in a place so I can use the barbells rather than dumbbells. My form really suffers with dumbbells. I was able to do 10 pushups at 17" again but just barely and I did the 2nd set at 24" with good form. I can definitely increase my step ups weight and I think move to a slightly higher step too. For the rows, I was struggling to keep correct form and finish the pull up to my chest with 50lbs (I do a barbell bentover row instead seated rows). I'm going to stay at 50 lbs for one more workout and see how I do. I'm really liking prone jackknifes! Yes I seriously struggle with them, but man they work my core! I picked up a larger swiss ball the other day and it makes a huge difference - or maybe I'm just balancing better and really acing my form. Either way, wow, did I feel them. Today, my shoulders are letting me know that I did things right, and I'm really happy to tell you that my quad or IT (whichever it really was) is not hurting like it did earlier. Tomorrow will tell - lunges!! The thing I love to hate!
What do you do on the days you don't lift? I'm only been walking, sometimes running stairs, occassionally doing some stationary biking but not much more than that. I'd love to hear your ideas.
I haven't lost any real weight in a while, and I cracked it up to no muscle - I went many years without doing any real exercise, and when I started anything I really didn't stick with it, nor did I give it my best. I've made some big lifestyle changes in the past year, and especially recently, with lifting and a couple of challenges that I've completed. My shape has changed some, I see it, my daughter-in-law commented and my husband said I was getting skinny. That's enough for now. I eat 1600-1800 cals when I don't lift and 1800+ on the days I do. I've been eating til I'm full and more if I'm hungry.
I actually joined the Eat More to Weigh Less group, but I'm not quite ready to bump to the level they are suggesting. .0 -
You gals are all doing REALLY great! (sue - re: rolling, I lie on my side, with the roller under my hip and I roll the one leg from hip to knee (you can feel the sore spots - ROLL THOSE) and then I turn over and lie on the other side with the roller under the other hip and repeat).
Thanks Beeps, this is exactly what I was looking for!!0 -
I came to the right thread this morning! I was coming on to get advice about why I'm not losing weight or inches and I find you ladies are already talking about it. So glad to hear some encouraging stories (jnh17 and samntha14). I was contemplating quitting and focusing on losing some lbs and then restarting the program. I am almost finished with stage 1 (I do 7a tomorrow) and have only lost 3 lbs and 1" off my waist. Have no idea what my BF % was before, but I bought some calipers to monitor it. I need to lose at least 25 lbs just to get back in a healthy weight range for my height. I've been eating at a 300cal deficit, but I'm wondering if I should just focus on eating at maintenance.
Sue, I've just been walking on my non-lift days, but contemplating adding some real cardio in. Great job on working on the form. I'm lazy about that sometimes and have to remind myself to focus on it and not just the weights.0
