Ladies 35+ in stage 1 of NROLFW? Please join me!
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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.
Woo hoo! I look forward to your post about getting under 300!!!
Went to my trainer session this morning and he pushes me so hard. My mom actually saw me after my workout today (I was wearing a tank top) and she said, "Wow, you've got muscles!" She seemed genuinely surprised since I'm not normally muscular...:) It must be working!0 -
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.
Woo hoo! I look forward to your post about getting under 300!!!
Went to my trainer session this morning and he pushes me so hard. My mom actually saw me after my workout today (I was wearing a tank top) and she said, "Wow, you've got muscles!" She seemed genuinely surprised since I'm not normally muscular...:) It must be working!
I know what you mean about the muscles. I've got actual, defined muscle in my arms and shoulders (and legs, but I've always had a lot there). I'm amazed by it. Never thought I'd get that.
Now, time to stop stalling and get my butt to the gym.
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A2 down.
Squatted 75 today. Had to pause for a few seconds (count to five) at about ten, but I finished all of them.
Just cardio tomorrow, then on to B2 on Wednesday.
I know it's silly, since I just started, but I feel stronger.0 -
Congrats on your workouts ladies and keep up the great work. I seriously felt stronger after just a few workouts of stage 1. It was awesome! So I started stage 2 today and was pouring sweat by the end. After a week off, it felt good to be back at the gym!
CanGirl - congrats on those guns!!0 -
A2 down.
Squatted 75 today. Had to pause for a few seconds (count to five) at about ten, but I finished all of them.
Just cardio tomorrow, then on to B2 on Wednesday.
I know it's silly, since I just started, but I feel stronger.
Not silly at all. I've only down A and B twice each, and I feel stronger too. It is amazing me how quickly my muscles are reacting. I am only deadlifting 60 and squatting 50 at this time, but will slowly build up. I really need to invest in some gloves today. Cardio for me tomorrow too.0 -
Well I am one workout away from finishing the 1A, 40 yrs old, and ready to get my body in shape and work it!! I am finding though the first few weeks, I was mildly but not really sore, so time to step it up.0
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Hi everyone!
Workout 5A for me today. I'm really excited!
My how time flies by so fast! I feel a lot stronger too and am seeing some muscle definition in my arms (I already have it in my legs - mostly from genetics but some of it from running lol).
I'm starting to wonder when I am going to be forced to go to a gym or buy more equipment to complete the work out. I'm going to try to hang on to home working out as long as I can. There's just something to be said about lifting in your bare feet lol :-) Do you guys wear shoes or lift bare footed?0 -
B2 down.
Still hate lunges.
So, how often do you guys up the weight and by how much at a time?0 -
I'm just starting NROLFW today! Not new to lifting, but new to sticking with any one program. Would love some help along the way. I am 48, and will be lifting with free weights only as getting to the gym isn't very feasible for me. Feel free to add me, may need some help along the way. I'm also doing the EM2WL program, just getting near the end of reset. Happy lifting everyone!0
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Welcome 2abnorth!!! Just finished workout 8A so almost on to stage 2...
glwerth - I didn't start really going up until a few weeks...when I introduced myself to the squat rack finally. That made a huge difference. But you're already squatting a big number so go at it slowly. Maybe every couple of weeks by a bit. And definitely when you decrease to fewer reps...
mtnkat - definitely wear shoes (but then again I"m at a gym...) don't understand the logic behind those weird 'barefoot' runners...lol0 -
A3 today.
Going down to 12 made it seem way shorter. Need to increase weights soon.
Was all paranoid that I wasn't sweaty enough, since I've been drenched in previous days.
Well, the temperature here has fallen (it was 70 at 5 am on Tuesday, today it is 28) and the inside gym temp is 64 instead of 70-74. So, either I'm not working hard enough and need to kick my own butt or the temperature difference was it.
But, in any case, I did it and my arms and thighs ache, but it is all getting easier.
I think that A is easier than B, but that probably has more to do with lunges than anythng else.
Also, I'm not a barefoot person either! I don't get barefoot running or exercise at all....I wear shoes almost all the time.0 -
B2 down.
Still hate lunges.
So, how often do you guys up the weight and by how much at a time?
I haven't really done any complete Stage 1 lifts for about a month now, so I don't know what I'm lifting. And I'm starting at the gym this weekend on Stage 2.
My process for adding was try it, if it was too much, drop down as small amount as possible and see if I could do it. I tried heavier weights for nearly every exercise for nearly every session. Sometimes it was fine others not, but it depends on the exercise. My shoulders are my weakest area - I brke a collar bone several years ago and never regained the strength. I also have read in several places that shoulders are the area for women to gain strength. I have to agree iwth that.
That said, I could bump up deadlfts nearly every session. I started with 50 and finished at 110.
It doesn't hurt to try. You'll know if it's too heavy.0 -
Sue - 110 deadlifts! HOly crap! Awesome! I'm doing last Stage 1 workout soon and I'm only at 75...but I have chicken legs...lol
So I was supposed to finish Stage 1 yesterday but ended up sick and still under the weather today...so I won't have the chance to finish Stage 1 until probably Monday...
Ready to move on to the next phase!!! BRING IT!0 -
Ok I am 54 and ready to start stage 1 workout A tomorrow and am so pumped!....I am going to start at home even though I belong to a gym. I need to workup my confidence to use the equipment there with all those boys standing in front of the dumbells and barbell racks.
I can't wait0 -
Hi all. I m 43yo in few days time. i m chinese, asian from
Singapore. I m very keen in try this programme.. I would love to enroll n check NROLFW. How do I go about anyone? Thanks.
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Ok I am 54 and ready to start stage 1 workout A tomorrow and am so pumped!....I am going to start at home even though I belong to a gym. I need to workup my confidence to use the equipment there with all those boys standing in front of the dumbells and barbell racks.
I can't wait
Just wait....knowing that you can do it makes you more confident! You'll be awesome!0 -
B3. Deadlifts up to 80. I could probably have gone higher, but I'll wait until B4 for that, going up to 85.
I'm afraid to add too much at once, since I hurt myself on the first day.
So, A4 tomorrow. It seems that I'm getting through workout 1 too fast....and 2 looks scary to me. Then again, 1 looked scary at first too!0 -
Ok have a question for those of you doing at home....Today was day one -- so yeah I see where I can increase weights on some/ increase height on step up or increase weight but here is my problem....I started a 40lb for squats and it was really to easy but the hard part was getting the bar bell on my shoulders with no rack.....
since I need to up the weight how am I going to get it up there???....put it up on a counter top and back up to it? suggestions??0 -
Nancy - I have NO idea how you'd do the squats without a rack...looks like you'll be heading to the man cave soon...for comfort, can you pay for one training session (or maybe your gym offers one free session) where a trainer can show you how to use the rack, etc? Also, it might be helpful for you to go really early in the morning...I go at 5:30 am and I almost have the place to myself!
Glwerth - yes, don't add too much too fast. I managed through Stage 1 with no injury...however, I was at my trainer session yesterday and I seem to have pulled my left hamstring a bit (old injury)....he had us doing REVERSE LUNGES walking backwards. NOw there's a workout! LOL
Em_brace - The New Rules of Lifting for Women is a book. I ordered mine from Amazon! I'm only just finishing Stage 1 but I like it so far. I like that it challenges me every week and gives me a 'program' to follow...
Hope everyone is doing ok...was sick last week so missed a workout...will be doing the last B workout on Wednesday morning!0 -
Thanks cangirl40, I went back to the book and I think I am going to just get a few more heavy plates for my dumbbelss and use them instead of the bar bell. At least until I can get past 60lbs or so then will break down at the gym. I know the 40lbs I did today was way to light for my legs0
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Glwerth - yes, don't add too much too fast. I managed through Stage 1 with no injury...however, I was at my trainer session yesterday and I seem to have pulled my left hamstring a bit (old injury)....he had us doing REVERSE LUNGES walking backwards. NOw there's a workout! LOL
Hope everyone is doing ok...was sick last week so missed a workout...will be doing the last B workout on Wednesday morning!
Oh, sorry you were sick! Hope you are feeling better now.
Reverse lunges walking backward. Ugh. Forward lunges are horrid enough, that sounds like torture!
Cardio only for me today, then on to A4 tomorrow..0 -
cangirl I hope you are feeling better.
Nancy I hope you can get to the gym to really see how much you can lift! I would have no way to do the squats with no rack.
glwerth I have issues knowing just when to add more weight too. it is all a crapshoot huh?
I just looked at my spreadsheet and realized I am one workout away from the 3rep workouts. um...crap. that scares me a little. and excites me too.
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cangirl I hope you are feeling better.
Nancy I hope you can get to the gym to really see how much you can lift! I would have no way to do the squats with no rack.
glwerth I have issues knowing just when to add more weight too. it is all a crapshoot huh?
I just looked at my spreadsheet and realized I am one workout away from the 3rep workouts. um...crap. that scares me a little. and excites me too.
3 rep workout??? I don't even know what that IS?? LOL guess I'd better start reading ahead.
Should I skip the AMRAP since I missed a workout last week???? It would be cool to see how many I could do now...
Is it WEIRD that I actually look forward to the days I "get" to workout at 5:30am....who knew????????????0 -
cangirl I hope you are feeling better.
Nancy I hope you can get to the gym to really see how much you can lift! I would have no way to do the squats with no rack.
glwerth I have issues knowing just when to add more weight too. it is all a crapshoot huh?
I just looked at my spreadsheet and realized I am one workout away from the 3rep workouts. um...crap. that scares me a little. and excites me too.
3 rep workout??? I don't even know what that IS?? LOL guess I'd better start reading ahead.
Should I skip the AMRAP since I missed a workout last week???? It would be cool to see how many I could do now...
Is it WEIRD that I actually look forward to the days I "get" to workout at 5:30am....who knew????????????
sorry...I am an idiot. I meant the 3set workouts. ugh.0 -
Em_brace - The New Rules of Lifting for Women is a book. I ordered mine from Amazon! I'm only just finishing Stage 1 but I like it so far. I like that it challenges me every week and gives me a 'program' to follow...
Hope everyone is doing ok...was sick last week so missed a workout...will be doing the last B workout on Wednesday morning!
Thanks Cangirl I will go and check it out. 0 -
A4 down....up to 80 on my squats, though I don't think I go down as far as I did with dumbbells. It's the balance of the bar, I think.
Also, a question for you guys. How do you do on pushups? I'm terrible at them. I keep my back straight and my butt from going up in the air, but I can't go down all the way. The best I can manage is a "dip" rather than a full on pushup. So, am I going to get any benefit from this or do I need to find another exercise?
I'm obsessing over whether I'm working hard enough too. Why? Becasue I'm no longer debilitatingly sore after workouts.
I think I may be crazy. (But probably not)0 -
glwerth: Push-ups are my nemesis. I find myself trying to do a few extra on my alternate days, just to improve my form. I do the modified (girl) style, but one day am hoping to do a traditional one. Most of the women I know, find pushups to be extremely challenging. I get down for the first few and then do the same as you, a sort of 'dip'. I think it's all beneficial. Just keep at it and they will get easier to get down further. That's my plan, anyway.
We are close to adding a third set to the workouts, so I think that will make itself known as far as soreness goes. 0 -
cangirl I hope you are feeling better.
Nancy I hope you can get to the gym to really see how much you can lift! I would have no way to do the squats with no rack.
glwerth I have issues knowing just when to add more weight too. it is all a crapshoot huh?
I just looked at my spreadsheet and realized I am one workout away from the 3rep workouts. um...crap. that scares me a little. and excites me too.
3 rep workout??? I don't even know what that IS?? LOL guess I'd better start reading ahead.
Should I skip the AMRAP since I missed a workout last week???? It would be cool to see how many I could do now...
Is it WEIRD that I actually look forward to the days I "get" to workout at 5:30am....who knew????????????
I also look forward to working out at 5:30 a.m. If you are weird, than I am right there too. lol0 -
glwerth: Push-ups are my nemesis. I find myself trying to do a few extra on my alternate days, just to improve my form. I do the modified (girl) style, but one day am hoping to do a traditional one. Most of the women I know, find pushups to be extremely challenging. I get down for the first few and then do the same as you, a sort of 'dip'. I think it's all beneficial. Just keep at it and they will get easier to get down further. That's my plan, anyway.
We are close to adding a third set to the workouts, so I think that will make itself known as far as soreness goes.
I am starting with a (girly) pushup using my counter top then I plan to move to a chair, then step stool then the floor I know I can do this...if I am up on my knees then I tend to not push as hard0 -
cangirl I hope you are feeling better.
Nancy I hope you can get to the gym to really see how much you can lift! I would have no way to do the squats with no rack.
glwerth I have issues knowing just when to add more weight too. it is all a crapshoot huh?
I just looked at my spreadsheet and realized I am one workout away from the 3rep workouts. um...crap. that scares me a little. and excites me too.
3 rep workout??? I don't even know what that IS?? LOL guess I'd better start reading ahead.
Should I skip the AMRAP since I missed a workout last week???? It would be cool to see how many I could do now...
Is it WEIRD that I actually look forward to the days I "get" to workout at 5:30am....who knew????????????
I also look forward to working out at 5:30 a.m. If you are weird, than I am right there too. lol
I'm up at 5 at the gym by 5:30 too....if I don't go early, the chances that I'll go at all fall dramatically!0
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