BLUF, please!

jamiek917

hey all! i just ordered the book, and plan to read it cover to cover when i get it. in short, i have been working out for years, and im no stranger to lifting or cardio- just looking for some structure and a change that has proved effective. im in shape, workout wise- i lift (heavy, as of recently), run, swim, play sports, do races and triathlons--- but have 30ish lbs to lose, mainly due to major diet slip ups (i.e. stress and social bingeing) - i eat well the majority of the time, but the slip ups are bad enough to keep me from consistently losing weight. trying to get back on track. every month improves a little- its just a frustrating process to break bad habits.

ANYWAYS- im really excited to change the routine to the NROL4W. i skimmed some of the forums, so i think i understand the basics of the 3days per week of lifting, and different stages, and the aspect of minimizing cardio (or at least greatly minimize on lifting days- but off days are fine?)

what im looking for is a BLUF (BOTTOM LINE UP FRONT) for food basics, what to expect in terms of the workouts (the exercises u do the most, stuff u never do, the cardio aspect-if any), etc. Again, I will be reading the book when it arrives, but my need for a BLUF is for the nerd in me. im a hardcore planner - and if the book doesnt come for another 2 weeks, ill be wondering the entire time. i know- im ridiculous but as a shift worker with a crazy schedule, its very helpful to be able to plan (also because i go to a planet fitness, where i dont have a lot of weight training options. luckily, i have access to a free gym at our local base- where there are plenty of weight training for heavier lifting/squat racks, etc- so i know ill be going there on training days. just need to work it around my hours)

your feedback is greatly appreciated

jamiek917

nada?

Emtabo01

I don't think anyone is purposefully ignoring you, it's just a lot of info you're requesting, that's all in the book. I'd say just browse all of the forum threads and you'd probably get most of your questions answered. BL for me, is I'm on Stage 6 of 7 and love it, am having great results.

IliN82

This is the first stage in a summary. Hope that helps!
ps. I found this on mfp but can't remember where!


Day 1, Workout A:

Squat - 1 set of 15 reps, Rest 60 seconds
Squat - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 15 reps, Rest 60 seconds
Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
StepUps - 1 set of 15 reps, Rest 60 seconds
Prone Jacknife - 1 set of 8 reps, Rest 60 seconds


Day 2, Workout B:

Deadlift - 1 set of 15 reps, Rest 60 seconds
Deadlift - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds


Day 3, Workout A:

Squat - 1 set of 15 reps, Rest 60 seconds
Squat - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 15 reps, Rest 60 seconds
Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
StepUps - 1 set of 15 reps, Rest 60 seconds
Prone Jacknife - 1 set of 8 reps, Rest 60 seconds


Day 4, Workout B:

Deadlift - 1 set of 15 reps, Rest 60 seconds
Deadlift - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds



Day 5, Workout A:

Squat - 1 set of 12 reps, Rest 60 seconds
Squat - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Stepups - 1 set of 12 reps, Rest 60 seconds
Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
StepUps - 1 set of 12 reps, Rest 60 seconds
Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


Day 6, Workout B:

Deadlift - 1 set of 12 reps, Rest 60 seconds
Deadlift - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


Day 7, Workout A:

Squat - 1 set of 12 reps, Rest 60 seconds
Squat - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Stepups - 1 set of 12 reps, Rest 60 seconds
Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
StepUps - 1 set of 12 reps, Rest 60 seconds
Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


Day 8, Workout B:

Deadlift - 1 set of 12 reps, Rest 60 seconds
Deadlift - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


Day 9, Workout A:

Squat - 1 set of 10 reps, Rest 60 seconds
Squat - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Stepups - 1 set of 10 reps, Rest 60 seconds
Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
StepUps - 1 set of 10 reps, Rest 60 seconds
Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


Day 10, Workout B:

Deadlift - 1 set of 10 reps, Rest 60 seconds
Deadlift - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


Day 11, Workout A:

Squat - 1 set of 10 reps, Rest 60 seconds
Squat - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Stepups - 1 set of 10 reps, Rest 60 seconds
Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
StepUps - 1 set of 10 reps, Rest 60 seconds
Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


Day 12, Workout B:

Deadlift - 1 set of 10 reps, Rest 60 seconds
Deadlift - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


Day 13, Workout A:

Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


Day 14, Workout B:

Deadlift - 1 set of 8 reps, Rest 60 seconds
Deadlift - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds


Day 15, Workout A:

Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


Day 16, Workout B:

Deadlift - 1 set of 8 reps, Rest 60 seconds
Deadlift - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds




Jack knives prone
http://www.youtube.com/watch?v=w_ZRWWAMD3g

Deadlift
http://www.youtube.com/watch?v=1ZAqXwaQ4J8&list=UUy3ryFqxwnaB-Le0LGYRh8A&index=16

Seated Row
http://www.youtube.com/watch?v=7qK7x-d8V2A

Dumbel shoulder press
http://www.youtube.com/watch?v=B-aVuyhvLHU

wide grip lat pull down
http://www.youtube.com/watch?v=z7ei5hd5as8

BarbellCowgirl

Stage 1 (lasts about 6 weeks) workouts will take you 30 mins or less. The other workouts are longer (1 hr +). You will want to make sure you're getting enough protein in your diet and eating enough calories support your lifting sessions plus any other exercise on your non lifting days. To get the best results you need to lift 2-3x week with a rest day between lifting sessions.

I had the best results when I lifted 3 times a week and did only light cardio on the other days, but there's many women on here who run, play sports, etc in addition to NROL4W. Hope you get your book soon so you can start.

jamiek917

thanks so much ladies- this helps!

mdcoug

Bump for later!

jamiek917

my book was delivered quicker than expected- im on night shift for the next 3 nights- so ill be reading it whenever its slow, and hoping to start the program on monday!

CactusF1ower

Bump for when my book arrives