Hi ladies!

I am starting Stage 4 tomorrow morning!! I am excited ot be moving onward w/the program!! I will check in tomorrow to post how it went.

I am still here. I only have two workouts left, but I haven't been to the gym in almost a week. At this rate I will be here another week.
Runn3rmom, these workouts really wear me out too. I normally do the HIIT for workout B on non-lifting days because I'm just too tired to do it on the same day.

So it's not looking great for me with the dodgy ankle, just had an x-ray to make sure I don't have a hairline fracture which thankfully I don't. I do however need another 2 weeks rest :grumble: So that will have been 6 weeks off bar the one and a half sessions I got in before the accident.

I am not sure how I am going to get back into it. Do we think I should just return to Stage 4 and maybe extend it beyond the 4 sessions so I can build up a bit of strength or shall I go back a stage or two?

Alison

Results from the start of Stage 4 on Monday 15th October up until the final session today (31st October)

Workout A
Front squat to push press: 33lb barbell -> 38.5lb barbell
Step ups: 45lb barbell/10 inch step -> 77lb barbell/10inch step
Dumbbell one point row: 13lb dumbbell -> 18lb dumbbell
Static lunge, rear foot elevated: 13lb dumbbell (each hand)/6 inch step -> 18lb dumbbell (each hand)/6 inch step
Push up: Lowest level on rack -> 3 on floor, 10 kneeling on floor
Cable horizontal woodchop: 17.5lb -> 27.5lb

Workout B
Deadlift: 83lb barbell -> 128lb barbbell
Bulgarian split squat: 13lb plate -> 18lb dumbbell
Underhand grip lat pulldown: 75lbs -> 80lbs
Dumbbell shoulder press: 13lb -> 38.5lb barbbell
Swiss ball crunch: 6.6lb medicine ball on chest -> 13lb dumbbell on chest

So far as weight loss I've lost 2.5lbs and a couple of inches from all over this stage. But more importantly this is the first stage that I've not had to stop half way through a session due to painful knees or something going painful in my legs

Lottie, those are great results! Great job

My results from Stage 4. I took an unplanned 11 day break towards the end, thus the reason I'm just now finishing.

FSPP: 65lbs --> 70lbs
Step-up: 75lbs-->80lbs
One point row:30lbs each hand-->32.5 each hand
Static lunge: 20lbs each hand--> 55lb barbell
Push-up: Floor with sloppy form---> floor with better form (4 with great form)!
Plank: I admit I didn't do these every workout. I am at 100 seconds. I feel these in my arms, not my core, so I must not be doing them correctly?
Cable Chop: 40lbs--> 50lbs

DL: 145lbs --> 160lbs
BSS: 35lbs-->35lbs
ULPD: 120lbs --> 150lbs
Reverse lunge: 5lbs each -->12.5 lbs each
Cuban Snatch: 10lbs each -->12.5lbs each
Lateral flexion: did them
Back Extension: 10lbs-->10lbs

Started Stage 4 today. A bit later than I had planned, but my son decided to share his cold bug with the household. You know how that goes. Still not feeling 100%, but getting there. Cant say that Im glad to see a repeat of Stage 2 all over again. Although I am super happy to see that FSPP and WGDL. Those are fun. I cut the step ups and plank down to 2 set each. Im about over the both of those already. Everything else I kept at 3 sets for workout A.

Finished 4A2 this morning. Glad to be that much closer to done with stage 4. Cant say Im feeling the love for the return of stage 2. Certain parts I like, but in a way I feel kind of disappointed because there is nothing new to learn. I miss the challenge and novelty of something new I guess. Anywho, I reckon Ill suffer through it and move on to stage 5 with glee.

A week ago I decided to up my calories a bit and see what happened. Well, for the last week Ive been sleeping better and I dropped a whopping single pound on the scale. Not sure what to make of the weight loss, but the sleep is more than welcome. I reckon Ill keep going with the new calorie range and see where it lands me with the tape measure at the end of stage 4.

Ah, I'm so very, very happy! I *hated* the Bulgarian Split Squats in stage 2. They really hurt when I did them with my left leg out. I was having tons of problems back in September with IT band, hip, low back issues. Thankfully I've been straightened out (literally) by a few visits to the chiropractor. I did workout B yesterday and found that I can now do this move with no pain on the left side and MUCH greater range of motion. Yay for small victories!

Yeah for small victories indeed!!!


One more of each and Im moving on...cant wait. I really am not enjoying the return of stage 2. Bring back the snatches!! LOL!

Finished my last A today. With any luck Ill finish the last B on Friday. Debating a week off or continuing on without.

Starting stage 4 tonight. Looks like alot of people just finished up this stage so I may be alone for a while. I'm looking forward to stage 4 because I was so bored with stage 3.

Starting stage 4 tonight. Looks like alot of people just finished up this stage so I may be alone for a while. I'm looking forward to stage 4 because I was so bored with stage 3.

I'm still here! I took a week off smack in the middle of Stage 4 because we were traveling for Thanksgiving. Back home and just did my 3rd "A" workout of this stage and ouch I'm sore today after that week off.

Glad to see I've got some company over here!

I took off a few days before I started stage 4 due to the holiday as well so A and B left me pretty sore. I knew I would be sore when I started feeling some stiffness later the same day of the workout. I'm going to Palm Springs for a weekend getaway with hubby for our anniversary so I may be taking another few days off before I get my next workout in. I'm going to bring my workout clothes with me, but with a 3 year old and a 10 month old at home all I can think about is sleeping the entire weekend... I'll probably only be woken up for alcohol and good food :drinker: ... maybe even some "quality time" with my better half :blushing: .

Hey there! I'm starting Stage 4 on Monday. Soooo glad Stage 3 is over. I won't say I was bored because I got quite a workout. I just didn't like it much. So I'm actually looking forward to good 'ole Stage 2 exercises again.

Have fun in PS and Happy Anniversary. I have a 3 year old and a 10 year old. I would kill for a getaway!!

I'm TRYING to start training for a 1/2 marathon so my plan is to cut back weight liftin to 2x/week instead of 3. I have been doing 3x/week since I started, so I have get my brains around this concept. I LOVE lifting. Not too keen on running, but I'm doing it for a friend and to prove I can do it, so...

You can totally do it!

I'm a distance runner at heart (I've got 6 marathons under my belt) but after 2 fulls, 2 half-marathons and countless other shorter races this year AND dealing with some injuries....I needed a break. I'm really enjoying NROLFW and love how strong I'm getting. I think overall it will make me an even better runner. I have done some lifting in the past (but not this heavy) and every time I focus on getting stronger my running improves.

Do be prepared to cut back on your lifting as your running program picks up, though. I am generally able to do 2x a week lifting through most of my race training programs UNTIL it gets to the last 6-8 weeks when the mileage is high and then it's time to taper for the race. Then I usually go down to just once a week and sometimes not at all until after race day.

Well, I had a totally blahhhhhh end to Stage 4. Last Friday when I was doing the B workout I hurt my back on the deadlifts. Probably I should have rested more but I was already signed up for a 10 mile road race on Saturday. So it's been slowly getting better but definitely not 100% yet. I did my last 2 A & B workouts this week and I had to back off on some of the weights to accommodate my back.

Anyway, here's my Stage 4 stats (1st # is what I ended with for weights on stage 2, 2nd # is beginning weight for Stage 4, 3rd # is ending weight for stage 4):

Workout A
Front Squat Push Press : 50lbs / 50lbs / 60lbs
Step-Up : 60lb / 65lb / 70lb (weights on bar on my back using an aerobic step with 6 risers underneath)
Dumbbell 1 pt row : 30lbs each hand / 30lbs each hand / 33.75lbs each hand
Static Lunge Rear Foot Elevated : 50lbs / 55lbs / 60lbs
Push Up : floor / floor / t-push ups with 3lb weights in hand
Plank : 90 seconds / 120 seconds / 120 seconds (all times done with feet on bench, arms on stability ball and alternating one foot up for a 3pt plank)
Cable Horizontal Wood Chop : 52.5lbs / 55lbs / 62.5lbs

Workout B
Wide Grip Deadlift from Box : 100lb / 100lb / 110lb
Bulgarian Split Squat : 35lb / 35lb / 42.5lb
Underhand Grip Lat Pulldown : 85lb / 90lb / 97.5lb
Reverse Lunge from Box : 25lb dumbbells each hand / 25lb each hand / 28.75lb each hand
Dumbbell prone Cuban Snatch : 8.75lb dumbbells each hand / 10lb dumbbells / 12.5lb dumbbells (proud of this one - one guy at my gym commented while I was doing this one that I was "doing great" and he could only use 10lb weights when he did that move)
Swiss Ball Crunch : did variations of holding things over my head (medicine ball, dumbbells, another stability ball)
Reverse Crunch : tried to get better at doing an incline reverse crunch - hard!
Lateral Flexion : did the swiss ball flexion/side crunch
Prone Cobra : did 120 freaking seconds each set. Longest 2 minutes ever....

Nicely done, you made some great gains. And you killed those planks by the way, planks are currently my kryptonite!

Well, I had a totally blahhhhhh end to Stage 4. Last Friday when I was doing the B workout I hurt my back on the deadlifts. Probably I should have rested more but I was already signed up for a 10 mile road race on Saturday. So it's been slowly getting better but definitely not 100% yet. I did my last 2 A & B workouts this week and I had to back off on some of the weights to accommodate my back.

Anyway, here's my Stage 4 stats (1st # is what I ended with for weights on stage 2, 2nd # is beginning weight for Stage 4, 3rd # is ending weight for stage 4):

Workout A
Front Squat Push Press : 50lbs / 50lbs / 60lbs
Step-Up : 60lb / 65lb / 70lb (weights on bar on my back using an aerobic step with 6 risers underneath)
Dumbbell 1 pt row : 30lbs each hand / 30lbs each hand / 33.75lbs each hand
Static Lunge Rear Foot Elevated : 50lbs / 55lbs / 60lbs
Push Up : floor / floor / t-push ups with 3lb weights in hand
Plank : 90 seconds / 120 seconds / 120 seconds (all times done with feet on bench, arms on stability ball and alternating one foot up for a 3pt plank)
Cable Horizontal Wood Chop : 52.5lbs / 55lbs / 62.5lbs

Workout B
Wide Grip Deadlift from Box : 100lb / 100lb / 110lb
Bulgarian Split Squat : 35lb / 35lb / 42.5lb
Underhand Grip Lat Pulldown : 85lb / 90lb / 97.5lb
Reverse Lunge from Box : 25lb dumbbells each hand / 25lb each hand / 28.75lb each hand
Dumbbell prone Cuban Snatch : 8.75lb dumbbells each hand / 10lb dumbbells / 12.5lb dumbbells (proud of this one - one guy at my gym commented while I was doing this one that I was "doing great" and he could only use 10lb weights when he did that move)
Swiss Ball Crunch : did variations of holding things over my head (medicine ball, dumbbells, another stability ball)
Reverse Crunch : tried to get better at doing an incline reverse crunch - hard!
Lateral Flexion : did the swiss ball flexion/side crunch
Prone Cobra : did 120 freaking seconds each set. Longest 2 minutes ever....

I completed my first B workout today. Totally rocked the Bulgarian split squat!! Does anyone else feel like they can do these moves so much easier/better than when we initially encountered them in Stage 2? It feels good to know I'm getting stronger!

-Kathy

Yes, I agree. The moves are MUCH easier the second time around. Yesterday I decided to push myself more than usual (I typically play it safe with weight increases) and jumped from 65 lbs to 75 lbs on the FSPP and nailed it! I was feeling like such a bad *kitten*. I think I even grunted a little :glasses: