Stage 1
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Congrats to those finishing up!
I started Stage 1 almost 3 weeks ago, following the program 2x a week. I've gotten through both workouts twice. I performed Romanian deadlifts on 1B, then the "regular" deadlifts 2B... OUCH! I went with 70# and my hips felt it for the next 3 days!
I increased my calories by 200 from what I was eating, but, have used that as an excuse to go crazy on my intake (way more than 200 cals!). The day after lifting I am SO hungry! I've read through and seen that this is a common occurrence, but I don't know how to handle it, yet. I am NOT a clean eater, but it's something I'm working on.
I'm really enjoying NROL, and feel like a real bad*ss walking into the free weights! Can't wait to see how much stronger I will get!0 -
Well I was half way thru the entire stage and then I stopped. I'm back now. A1 done0
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Hey did any of you do alternating lunges? I felt like when I did 15 on one side I struggled more to do the 15 on the other & I'm not sure if that's because the first side weakened the second, or my strength is really imbalanced in my legs. I tend to think it's not the latter since I run a lot, but who knows?
Ideas?0 -
Hey did any of you do alternating lunges? I felt like when I did 15 on one side I struggled more to do the 15 on the other & I'm not sure if that's because the first side weakened the second, or my strength is really imbalanced in my legs. I tend to think it's not the latter since I run a lot, but who knows?
Ideas?
I think this is why you should always start the set with your non-dominant leg, you then work the dominant leg which won't be as fresh as you will have unavoidably used some energy on the set you've just done on your non-dominant leg. That's my take on it anyhow
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You rule...I totally did this tonight & it worked out great! I didn't realize I always start on the same leg so I made a point to start with the other this time & that made all the difference. Thanks so much!!!Hey did any of you do alternating lunges? I felt like when I did 15 on one side I struggled more to do the 15 on the other & I'm not sure if that's because the first side weakened the second, or my strength is really imbalanced in my legs. I tend to think it's not the latter since I run a lot, but who knows?
Ideas?
I think this is why you should always start the set with your non-dominant leg, you then work the dominant leg which won't be as fresh as you will have unavoidably used some energy on the set you've just done on your non-dominant leg. That's my take on it anyhow0 -
Stage 1 A
Squat 40---80
Push up 3 to floor then 12 negative, know 8 to the floor
Seated Row 30---95
Step up 2 risers 20 pounds---5 risers 50 pounds
Prone jacknife8--15 sometimes I did 200 -
I'm starting the program over today. I ended slacking off for a couple months and only got the stage 3 so I decided to go back to the beginning. Hopefully I can stay motivated this time around!0
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Started Stage 1 yesterday.
My only problem was, that my gym doesn't have gymnstic balls, so I replaced the prone jackknife with v-ups. And the seated cable-row was occupied the whole time, so i decided to do a bent over one arm dumbbell row instead.
Squats: just bar for warm-up, 10 kg + bar , 2 sets with 20 kg + bar
one arm row: 10kg
push-up: 30° angle
step up: 6 kg per dumbbell on a big step (the only step i could find was the bench itself)
v-ups: 2 sets of 15
Do you think these modifications are ok?0 -
Hi everyone,
Firt of all congrats to all of you for your progress. I'm really liking this program.
Just have one question
Do you have 60 seconds break between all excercises in the routine? I mean, for example in workout 1A. You start with 15 squats, then you rest 60 seconds, then you again do 15 squats, then you rest 60 seconds, then you do 15 push ups, rest 60 seconds.... etc, or you rest 60 seconds between repetitions of the same excercise (for example excerise A), but when you are finished with it and starting the next one, for example excercise B, you take more time??
I'm asking this cause sometimes I take more time in setting the elements for the next excercise, and end taking bigger breaks between different excercises.0 -
Hi everyone,
Firt of all congrats to all of you for your progress. I'm really liking this program.
Just have one question
Do you have 60 seconds break between all excercises in the routine? I mean, for example in workout 1A. You start with 15 squats, then you rest 60 seconds, then you again do 15 squats, then you rest 60 seconds, then you do 15 push ups, rest 60 seconds.... etc, or you rest 60 seconds between repetitions of the same excercise (for example excerise A), but when you are finished with it and starting the next one, for example excercise B, you take more time??
I'm asking this cause sometimes I take more time in setting the elements for the next excercise, and end taking bigger breaks between different excercises.
I took it to mean 60 seconds between all but I know that when I tear down the bar after squats and move on to push-ups the break is longer than 60 seconds. closer to 90.
I am posting my stage one ending stats here too, I put them in the daily thread above as well, but feel they also belong here for anyone only reading in the stage one thread.
*drumroll* just kidding...I know I am not the first one to ever finish stage one and there are probably some better stats out there but I am excited that I completed stage one and also thrilled with my ending weights in most of the categories.
workout A
Squats- starting 39--ending 100
Pushups-knees for all sets--toes for all sets
seated row-starting 55--ending 85
Step-ups-starting 20lbs/4 risers--ending 40 on bench
prone jackknife-starting barely struggling through the 8--ending with pretty decent 15
workout B
Deadlift- starting 45(just the oly bar)--ending 95
dumbbell shoulder press- starting 20--ending 36
wide grip lat pulldown- starting 55- ending 80
lunge- starting 16--ending 36
swiss ball crunch- starting body weight--ending 12lb ball
I can say that when I began stage one I HATED lunges with a passion and my legs would burn and feel like jelly but today I lost count and found myself easily doing more than the set called for. I still have to do my AMRAPS on Friday. I will weigh in then and will measure either then and take some pictures too. the prone jackknifes are still not a fave of mine BUT I finally figured out that doing them with a smaller ball helps so they got a little easier by the end of this stage. Now to read up on stage two and get myself acquainted with those exercises.0 -
Started Stage 1 yesterday.
My only problem was, that my gym doesn't have gymnstic balls, so I replaced the prone jackknife with v-ups. And the seated cable-row was occupied the whole time, so i decided to do a bent over one arm dumbbell row instead.
Squats: just bar for warm-up, 10 kg + bar , 2 sets with 20 kg + bar
one arm row: 10kg
push-up: 30° angle
step up: 6 kg per dumbbell on a big step (the only step i could find was the bench itself)
v-ups: 2 sets of 15
Do you think these modifications are ok?
Only you can answer the question. Did you feel challenged, are they the suggested replacements for non machine workouts? I did Stage 1 at home and didn't have the machine for seated rows. I did bentover barbell rows, which was one of the moves described as an at home replacement for the seated row.
Not sure what a v-up is but you could do any sort of "crunch exercise I would guess to replace the swissball crunch.
Good luck!!
G! Nice increases!!! Have fun with Stage 20 -
Did workout B today! And I love it!
Deadlift- warm up with bar, 2 sets with +5kg
dumbbell shoulder press- 2 sets with 5 kg each
wide grip lat pulldown- 2 sets with 30 kg
lunge- 2 sets 6 kg each
swiss ball crunch- replaced by bicycle crunches
Any other starters round here?0 -
Tonight I'm doing workout 5A of stage 1. I thought I was challenging myself- then had a trainer go through some reps with me. He kept loading on the weights- where I was doing 70# squats feeling good about myself, he got me to do 95# squats. I guess I'm stronger than I think???0
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Tonight I'm doing workout 5A of stage 1. I thought I was challenging myself- then had a trainer go through some reps with me. He kept loading on the weights- where I was doing 70# squats feeling good about myself, he got me to do 95# squats. I guess I'm stronger than I think???
That is awesome! I will do 3B on Saturday and I'm wondering the same thing about my weights. I wonder if I'm not pushing myself as hard as I could/should. I'm healing from a quad injury, so I only went up 5# on squats to total 75lbs. When I finished my second set, I felt like I could have done a few more. I know I can handle more weight now! I was nursing my leg a little last time, so I'm all in next lifting day. Thanks for this post!!0 -
@jfankic
Although I'm not babying any injuries- I would definitely suggest listening to your body. But- go for it!!!
On the first few workouts, I thought I was kicking booty, I was working through all the reps. The trainer really reminded/showed me I need to be pushing HARD to finish the last couple of reps.... not just breathing hard. I wasn't kickin' booty, so I got mine kicked working with him! haha. My glutes have been sore since Monday. I did 5A tonight- squatted 65, then 85, finishing at 95 again... barely. Know I'm gonna be feeling this one tomorrow, because I really struggled to get up the last 2-3 reps- especially on the third set.
Most importantly- trainer also taught me how to get out from under the weights if I can't finish a set! He reminded me that my body is irreplaceable and much easier to injure than the weights.0 -
so, i just started... did workout A yesterday, planning on doing B tomorrow.
quick question- is there an alternative to the prone jackknife? just trying to get into the starting position yesterday i fell (hard) on my knees once and on my face/boobs twice. i feel like it's just not meant to be!0 -
@jfankic
Although I'm not babying any injuries- I would definitely suggest listening to your body. But- go for it!!!
On the first few workouts, I thought I was kicking booty, I was working through all the reps. The trainer really reminded/showed me I need to be pushing HARD to finish the last couple of reps.... not just breathing hard. I wasn't kickin' booty, so I got mine kicked working with him! haha. My glutes have been sore since Monday. I did 5A tonight- squatted 65, then 85, finishing at 95 again... barely. Know I'm gonna be feeling this one tomorrow, because I really struggled to get up the last 2-3 reps- especially on the third set.
Most importantly- trainer also taught me how to get out from under the weights if I can't finish a set! He reminded me that my body is irreplaceable and much easier to injure than the weights.
Thanks for this! I squatted 90# yesterday and am pretty excited about it! I started 8x50# bar for warmup (yes, it really is 50#), 12x70#, 12x80, then my bonus set of 8x90#. Those last two were HARD so I know it was good.quick question- is there an alternative to the prone jackknife? just trying to get into the starting position yesterday i fell (hard) on my knees once and on my face/boobs twice. i feel like it's just not meant to be!
Congrats on getting started!! Try getting on the ball on your stomach and walking your hands out. Put the ball at around your knees to start. Get yourself centered under wrists and find your balance before trying to move again. Then take it slow. You can also do it next to a wall so you will fall into that if you lose your balance. Keep trying. It's a great move for the core and you'll feel awesome when you can crank out a full set!0 -
just finished workout A2 today and glad to have found this group!0
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hi all-
i've been pretty quiet around here but figured i'd post my stats for stage 1 (just finished this morning!)
A:
Squat: 45 (just bar, almost fell over) ---> 65lbs
Row: 50 ---> 85
Pushup: still incline, but a few notches lower on the smith machine
Dumbbell step up: 15lb dumbbells on 18" step ---> 20 lb dumbbells on 24" step (the height makes much more of a difference than weight!!)
B:
Deadlift: 45 (just bar) ---> 75lbs
Lat pulldown: 50 lbs --> 80
Dumbbell shoulder press: 12.5 ---> 20
Lunges: 12.5 dumbbells ---> 40 lb barbell
i absolutely LOVE squats and deadlifts now. instead of just watching my bf do them in amazement, i get to do them in the rack next to him, and he's such a great help! i'm excited to hit triple digits. i feel like this program has finally given me purpose in the gym which is probably what i love most about it. i'm also proud of my shoulder press. i could once barely do 7 lb weights. now i'm up to 20, and i can see shoulder muscles! i loved this stage, but excited to move on. though i'm not looking forward to the HIIT haha...
keep at it gals!0 -
I'm so thankful for this thread! In the past week or so, it seems I've been able to start listening to my body more and PUSH it more but stay safe. And thanks to @lik_11 for her post about the trainer pushing her harder!!
This week, I squatted full sets of 100# (added bonus set of 105#x5), deadlifted 100#, lunges with 40# bar, dumbell shoulder press with 20# db, step ups on with 17.5# db, seated row 62.5# and 35# on lat pulldown (my lats are my weakness...must work on lats!!).
I feel incredible and STRONG. I know I will accomplish so much more, as I'm only halfway through Stage 1. So exciting! And so happy to be around other strong women.
Props, happy heavy lifting and health to you all! :drinker:0 -
Workout A2 tonight, and still sore from B on Monday. Glad I found this group, so many of my questions have been cleared up.0
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Hi everyone! I will complete Stage 1 Week 2 tomorrow.. I guess next week is less reps but 1 more set. Does anyone know how much the bar weighs on the Smith machine. I go to planet fitness and a regular bar is not available for doing the squats. I am finding I am going to have to modify some other exercises there due to lack of specific equipment.
I was really sore but I have been doing pre and post run yoga sequences so that is really helping... sorry I am still a "cardio" girl at heart and trying to get back into running after a knee issue.
Keep up the good work everyone!0 -
This week- I did squats on the Smith machine- with the same trainer I wrote about last time. Using free weights- we had 50# of weights on the 45# bar (95# total). On the Smith Machine- we added 90# of weights to the bar. I don't know what that means, as to the weight of the bar- but I was able to handle it.
BUT it absolutely made me realize the different form with free vs. Smith. The trainer kept telling me to move further forward with my feet, so when I sat back, I realized how much I was depending on the machine for balance. Felt totally different!0 -
Week 3 started yesterday. How is everyone else doing?? I either hurt my elbow yesterday doing the workout (push ups) or maybe banged it on something. Hopefully okay for tomorrow's workout. Today is also Week 2 of C25K.0
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I just did my first workout yesterday...feels so good, I hurt today Can't wait to keep going...I have upped my cals and that is terrifying, but I love to eat so I am excited too...haha
Thanks for all the posts in the group, I was able to have a lot of questions answered without asking them...0 -
I just did my first workout yesterday...feels so good, I hurt today Can't wait to keep going...I have upped my cals and that is terrifying, but I love to eat so I am excited too...haha
Thanks for all the posts in the group, I was able to have a lot of questions answered without asking them...
Congrats on getting started. I love this program. I have 4 more workouts left in stage 1. Happy lifting!!!!0 -
I think the Smith bar is 15 lbs.Hi everyone! I will complete Stage 1 Week 2 tomorrow.. I guess next week is less reps but 1 more set. Does anyone know how much the bar weighs on the Smith machine. I go to planet fitness and a regular bar is not available for doing the squats. I am finding I am going to have to modify some other exercises there due to lack of specific equipment.
I was really sore but I have been doing pre and post run yoga sequences so that is really helping... sorry I am still a "cardio" girl at heart and trying to get back into running after a knee issue.
Keep up the good work everyone!0 -
I asked trainer last night about the weight of the bar for the Smith machine- and he said that it is negligible, because it is practically hydraulic.
Last night- I saw a girl do some amazing deadlifts: 200#. She inspired me to feel like a badass and I started out with what I ended with last time. Not good for me... I need to work my way up each set. My form was not good, and my back is aching today.
I totally want to be that girl! 0 -
Thanks for the info on the Smith machine... Now I have to figure out if you can do dead lifts with it. It seems like you need more bar movement for the deadlifts but will give it a shot. I am afraid that holding 2 dumbells will be hard for my hands. I got very tiny hands and not sure how much each one can hold.
Does anyone feel they are going to be stuck at certain weights (not body weight, lifting weights) for certain exercises?? Right now I do not think I can possibly do more than 15 pounds for the shoulder presses and not too much more for the lat pulldowns. I am week 3, w/o 2.
Also finding it hard to eat 2000 calories on my lifting days... but I guess I come within 100-200 most times.0
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