NROL4W: Day 1 feedback?

snowbab

Hey everyone.Yesterday was my first day of 'New Rules of Lifting for Women'. Stage 1 Workout A. Here are my results:

Squat:
Set 1: 10kg/ 15 reps
Set 2: 10kg/ 15 reps

(Plus I was bad and did another 3 sets. One with 10kg and 15 reps, then 2 with 10 reps at the end of the whole workout)


Push Up:
Set 1: 10 reps
Set 2: 6 reps

(I did full push-ups but didn't get very low to be honest so I felt like I was cheating a bit? I'll do angled ones next time)

Seated Row:
Set 1: 25kg/ 15
Set 2: 25kg/ 12

(bad again and did another 2 sets after oush ups as i forgot to alternate to begin with oops! both with 21kg and 10 reps)


Step Up
Set 1: 20kg/ 10
Set 2: 20kg/ 7
Set 3 (bad again): 10kg/6


The gym I go to is obviously not that good as they don't have a swiss exercise ball for the Prone Jackknife!

Basically I'm wondering if these weights/reps seem ok? Too little/much. Next time i need to remember to alterrnate. Also I'll be less embarassed as i know the machines a bit beter now whereas i had to ask for help yesterday, altnhough the guy was really friendly saying 'she does better squats than you!' to an obvious regular. To which i replied 'yeah but i only have 5kg on each side!' haha XD


I have been very achey today (thighs/butt/shoulders & upper back/upper arms) so it obviously worked, even though walking out I felt like I'd not done enough...

However I have really sore forearms and if I flex my wrists it really hurts :S Is this normal? Also, I'm thinking I'll still be sore tomorrow (23:00pm now). I want to go back for Workout B tomorrow but I'm not sure if I might not be ready yet? Did anyone else take more than 1 days rest after their first weight training session?

Sorry for nthe long post. Thanks in advance for any feedback!


EDIT: This workout aims for 2 sets of 15 reps for each exercise

clee369

I haven't read New Rules of Lifting for Women so I don't necessarily know if what you're doing is right, however I do know that the soreness you feel is ok and isn't indicative of how hard you worked out. In other words, do your next workout unless you are literally too sore to get out of bed, which I highly doubt you will be cause you worked out with such low weights, which brings me to my next question, why are you doing such little weight and such high reps?

Yanicka1

Enough or not is so personal.

If you really have to dig deep to do the last rep, it is heavy enough.

That being said, one reason why the first session is longer than any other in the book is to help you with form and to have your body get used to that kind of workout.
One of the thing I noticed is that my grip was really my weak point and even if my arms and legs could take more my hands could not.
See how you feel. Try to add some weight next time and you will know if it is enough.

Congrat on starting strength..... I never regretted it

Yanicka1

I haven't read New Rules of Lifting for Women so I don't necessarily know if what you're doing is right, however I do know that the soreness you feel is ok and isn't indicative of how hard you worked out. In other words, do your next workout unless you are literally too sore to get out of bed, which I highly doubt you will be cause you worked out with such low weights, which brings me to my next question, why are you doing such little weight and such high reps?

The program is designed like that but very soon she will go to 3 series of 8 reps.

snowbab

I haven't read New Rules of Lifting for Women so I don't necessarily know if what you're doing is right, however I do know that the soreness you feel is ok and isn't indicative of how hard you worked out. In other words, do your next workout unless you are literally too sore to get out of bed, which I highly doubt you will be cause you worked out with such low weights, which brings me to my next question, why are you doing such little weight and such high reps?

This actually felt really heavy to me :S I must just be really weak? In pounds it was 22 for squats, 44 for step-ups and 55 for seated rows...I'll up it as I get stronger but that's all I could manage.

3laine75

i would go heavier - if you managed extra sets you need to up your weight to something more challenging

*on the squats, that is

you could add in a different abs exercise to replace the jack knife, plank or crunches

good luck

love4fitnesslove4food_wechange

There is no heavy enough--only heavy for you. Youre doing great.

thankyou4thevenom

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

You'll get feedback from lot of people who've done it.