Ladies 35+ in stage 1 of NROLFW? Please join me!
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Heather loves lily - great job on completing stage 1!!!0
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Mrs Agi - my last B workout is tomorrow too! I'm excited to move to Stage 2. I went running yesterday and my knee is killing me, so I'm going to take off from lifting the rest of the week and start Stage 2 next Monday. It'll be nice knowing a few of us are starting Stage 2 around the same time (thereabouts).
Heather - congrats!! Excellent job!
I hate lunges only because I've developed a bum knee in my old age. I may not even use weight tomorrow, but dangit, I'm DOING my last workout of Stage 1.
PS - Did anyone take a peek at the static lunges in Stage 2? I'm SO nervous given my knee. Are they to be done "in place" -- like you step out and then just go up and down? Or are you meant to keep stepping back onto the step? If so, that's gonna kills my knees and I will definitely have to modify it.0 -
CanGirl40- I've inadvertently cut wheat drastically, and now i usually feel crappy when I do eat it- like upset stomach. Even beer! It's crazy. I'm really bad about sugar though- still over pretty much over every day between fruit yogurt and protein bars (or cookies as yesterday
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Kmsairam- yay for finishing stage 1! Are you going to take the week off to let your knee recover a little? The way I read stage 2 from the box lunges is that they are in place, but will look again.0 -
I would like to join the thread. I am 39 and started the program today. I have to work on mastering the prone jackknife, as I did alot of falling this morning.
The diet portion will be tricky for me, as I have IBS, so there alot of things that I can't eat, but will try to modify it without sacrificing the protein.
I'm a bit of a cardio queen, so the concept of not doing cardio during this stage is weird. The book seems to discourage this. Anyone have thoughts on that? I feel like I want to still run/elliptical on my rest days.
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Re: lunges on the step...pretty sure they are static...
Welcome kmcgaw...as for cardio...didn't really realize I wasn't supposed to be doing any...lol. I've been doing a 10-minute run before weights and a solid 20 minutes of spin at the end. As long as the cardio is fairly restful (like a nice jog) on "rest days" I think it's just fine...???0 -
Heather - Yes, I'm taking off the rest of the week! That is good news about those lunges.
kmcgaw - welcome! Prone jackknives are evil!! lol The book talks about cardio and how you can work it in. I scaled back mainly because I'm lazy and don't like working out every single day (due largely to the fact that I used to do this in my younger days and KNOW I cannot sustain it for the long haul...then working out becomes a chore and I stop doing it).
CanGirl - a "restful" jog? LOL Jogging is never restful for me unfortunately.0 -
I would like to join the thread. I am 39 and started the program today. I have to work on mastering the prone jackknife, as I did alot of falling this morning.
The diet portion will be tricky for me, as I have IBS, so there alot of things that I can't eat, but will try to modify it without sacrificing the protein.
I'm a bit of a cardio queen, so the concept of not doing cardio during this stage is weird. The book seems to discourage this. Anyone have thoughts on that? I feel like I want to still run/elliptical on my rest days.
I would do it when you feel like it! I have tons of dance classes that I'm doing on off days. I also did intervals on the elliptical after my workouts when I felt up to it- which was definitely not every time. Good luck!!!0 -
Just wanted to pop in and say hi! Stage 1 workout 7A is tomorrow! First time with reps of 8...will try to step it up!0
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Just wanted to pop in and say hi! Stage 1 workout 7A is tomorrow! First time with reps of 8...will try to step it up!
Good luck to you! have fun!0 -
Just wanted to pop in and say hi! Stage 1 workout 7A is tomorrow! First time with reps of 8...will try to step it up!
Good luck to you! have fun!
Yay! I loved the 8 reps! You get braver!0 -
Back after five days off, so I started with workout 1A again.
Today, I feel it....my arms and legs are shaking, but that could be due to weakness from the horrible cold I've had for the last four days. Anyway, I'm back to the gym and ready to move forward again.0 -
Thanks ladies. I have opted to do cardio on my off days. I also did 10 minutes on the treadmill as a warm up for weights today. I feel better for it. Just did workout 1B for the first time and I loved it. Also, I spent a few extra minutes yesterday, after my elliptical workout on practicing the Prone Jackknife and I think I have it figured out. I feel like a bit of a nerd carrying my notebook around the gym, but I'll get over it. lol0
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I found that after two weeks, I didn't need my notebook at the gym anymore....I just 'studied' the night before and planned ahead...
8 reps was great, but the workout goes soooo fast! For some reason, my pushups sucked today. Did 3 sets of 20...what are we supposed to be doing in pushups, week 7???0 -
CanGirl - the pushups stay inline with the other exercises (except abs which go up in reps) -- so 3 sets of 8 reps. You did 20?!?!? You rock! I would suggest putting your feet on a step or using a basu ball -- something to make it harder.0
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Good idea kmsairam - I'll do 8 reps but make them harder...guess I didn't realize I could make a standard push up harder because it's a body weight exercise...:P0
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Second try at B1 done! Managed to do deadlifts without hurting myself! YAY ME!
My whole body was shaking by the end of the workout, but I finished.
Still at 75 pounds for deadlifts, but it will increase.
Oh, and I hate lunges. Hate. Them. My balance is not good and I keep "bobbling".0 -
75 pound deadlifts? awesome!0
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75 pound deadlifts?? I'm at the END of stage 1 doing 75! LOL0
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Second try at B1 done! Managed to do deadlifts without hurting myself! YAY ME!
My whole body was shaking by the end of the workout, but I finished.
Still at 75 pounds for deadlifts, but it will increase.
Oh, and I hate lunges. Hate. Them. My balance is not good and I keep "bobbling".
Congrats! You are doing great. And I HATE lunges too -- with a passion!!!0 -
Hello everyone!
Doing workout 4-B tonight....can't wait! I'm really looking forward to deadlifts. I am currently at 130 lbs so I don't think I'll increase the weight this workout though next workout I'm trying 140.
I have a question: Do you guys follow the warm up in the book - you know, the inch worms and side lunges and such - or are you doing your own warm up? If you're doing your own, what warm ups do you do (not including the warm up sets....which I always do)?0 -
I'm 60, finished stage 1 4 wks ago but then went on a 2 wk vacation with no weights anywhere, then came home for 10 days and went away again for nearly a week. So it was 4.5 wks with no lifting.
When I finished I was squatting 80, deadlifting 110, 60 on step ups and lunges and 30 on shoulder presses.
I just repeated Stage 1 #7A Wed nite to get back into the swing of things before starting Stage 2. OMG! I'm so sore!!!
There's a daily chat thread in the group and I think you'll find chat threads for each of the stages as well. Lots of great women in each!0 -
MtnKat, I did do the warm-ups, as written, in NROL4W. I also usually did a couple runs around the track (and then headed into the NROL4W warm-up).0
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Eek. I don't really do the warm-ups. I do a 10-minute run to warm-up my body and then go right into them. Well, except the lunges. I do one set of just body weight. No wonder it takes me only 25 minutes to do a session!0
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Second try at B1 done! Managed to do deadlifts without hurting myself! YAY ME!
My whole body was shaking by the end of the workout, but I finished.
Still at 75 pounds for deadlifts, but it will increase.
Oh, and I hate lunges. Hate. Them. My balance is not good and I keep "bobbling".
Congrats! You are doing great. And I HATE lunges too -- with a passion!!!
Maybe we'll both get better at them or hate them less before long....because they really are awful.
It just doesn't seem to be a natural movement for me. Most of the other stuff feels fairly natural, but lunges don't. At. All.0 -
I do the warm ups in the book, except for the reverse lunges as I'm not that co-ordinated lol.
Completed my first 3 set workout today A5 and really enjoyed it. I don't know why but have always been quite nervous with my squats and am never quite sure if I've got my form right. Today helped though as I had to use a different rack to the one I normally use. This rack had a mirror, so I could actually see my lifts. I always thought that squatting in front of mirror would put me off, but it's helped instead! I'm much happier now about knowing when my thighs are parallel and hopefully I'll be more confident about upping the weight!
My push ups still suck, but I'll drop down from 30 degrees with good form to on top of a step with 5 risers next time around. It may be messy lol.0 -
I am terrible about warming up my individual limbs. I do a few laps around the track to get my heart rate up but that is about it.
So the day after deadlifts I feel like I can barely walk but the day after my squats I am not sore at all. More weight?
jsextra-I know that although I don't like seeing the squishy-squashy belly I have in the mirror I do appreciate seeing my form. It really does help!0 -
I'm not quite 35+, I will turn 35 in February, just about the time I should be wrapping up NROLFW. I'm just getting set to start stage 3 today. 0
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MtnKat, I did do the warm-ups, as written, in NROL4W. I also usually did a couple runs around the track (and then headed into the NROL4W warm-up).
I do the same, only I do about 10 min on the stationary bike then the warmups recommended in the book.0 -
Hey ebaymommy - when in February? My bday is the 10th...I guess like you I'd be wrapping up NROL around then...0
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75 pound deadlifts?? I'm at the END of stage 1 doing 75! LOL
I'm MUCH larger than you are though. At 300, I should be able to lift a lot.
I do hope to be saying under 300 very soon though, as I started at 350 and am down to 304.0
