New Rules of Lifting For Women (NROL4W)

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Stage 1 - New and confused, even at this early stage! Please

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  • cbart2818
    cbart2818 Posts: 188 Member
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    I felt pretty dumb that I wasn't understanding his concept. Now I don't feel so bad that I am NOT the only one who was confused! Great spreadsheet and an awesome explanation!!
  • linmill11
    linmill11 Posts: 15 Member
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    bump
  • Aprill42
    Aprill42 Posts: 170 Member
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    It wont let me pull up the spreadsheet...maybe I am too late?!
  • NPS1985
    NPS1985 Posts: 79 Member
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    BUMP!
  • Debbiedebbiey
    Debbiedebbiey Posts: 824 Member
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    Hey!!! Yeah it was very confusing for me as well...I will TRY to explain:

    STAGE 1 (6 weeks if you do 3 workouts a week)

    Start with Workout A on Day 1

    Do each of the 5 exercises for Workout A, in this order:

    A (squat) - 2 sets of 15

    B1 (push up) - 1 set of 15

    B2 (seated row) - 1 set of 15

    B1 (push up) - 1 set of 15 (to make TWO sets total)

    B2 (seated row) - 1 set of 15 (to make TWO sets total)

    C1 (step up) - 1 set of 15

    C2 (prone jacknife) - 1 set of 15

    C1 (step up) - 1 set of 15 (to make TWO sets total)

    C2 (prone jacknife) - 1 set of 15 (to make TWO sets total)

    So, basically, exercises with the same letter (B1, B2 and C1, C2) get alternated

    Do the same on the next day with the exercises from Workout B

    If you need help or better explanation, feel free to add me or message me! :smile:
  • morninglilli
    morninglilli Posts: 194
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    Krissypea79, Thank you to the ends of the earth and back! I couldnt wrap my head around it until I printed the spread sheets! They are fantastic!
    Thank you so much!!!!!!!

    <3
  • amnski
    amnski Posts: 251 Member
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    Thanks!!!
  • chiselle
    chiselle Posts: 21
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    bump
  • natini
    natini Posts: 347 Member
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    Thanks so much. I thought I had it down. In the middle of Phase 1 and have been keeping to 15 reps.
  • anashar
    anashar Posts: 67 Member
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    bump - thank you for the spreadsheet!
  • MeDoula
    MeDoula Posts: 233 Member
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    Thanks a lot for sharing.
  • Princess_Sameen
    Princess_Sameen Posts: 290 Member
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    Bump
  • suelegal
    suelegal Posts: 1,282 Member
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    No confusion but I just want to say that tomorrow I do Stage 1 5A and it's 3 reps - gulp. I'm sweatin' it already!
  • Annafly3
    Annafly3 Posts: 63
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    bump for later
  • snowbab
    snowbab Posts: 192 Member
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    Bump.

    I'm still confused even after reading everything and looking at the spreadsheets, but I want to start tomorrow :S

    I think I get it but then I get confused again. Ahhh...
  • suelegal
    suelegal Posts: 1,282 Member
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    What dont you get? Which exercises to do? You do A as your first exercise group. Do it this way

    Squats (both sets)

    1 set of pushups
    1 set of seated row

    2nd set of pushups
    2nd set of seated row

    1st set of steups
    1set of prone jackknife

    2nd set of stepups
    2nd set of prone jackknife

    Take a 60 second break between EVERY exercise.

    Yes?

    Go to Werkit.com and create an account. Once you do you'll be able to download workout sheets
  • rosied915
    rosied915 Posts: 799 Member
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    No confusion but I just want to say that tomorrow I do Stage 1 5A and it's 3 reps - gulp. I'm sweatin' it already!

    I just completed Stage 1 and did Workout 6A and didn't even realize it!! OMG~ I'm done?? I made it??
    Now on to the "extra" workout and then Stage 2.

    @ suelegal~ the 3 sets ARE a BIG jump~ at least they were for me!! But I DID it and so can YOU!!

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