New Rules of Lifting For Women (NROL4W)

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nrolfw stage 1 HELP

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amyk225
amyk225 Posts: 154
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hi i need some help, ive just read the book,nrolfw and im hoping to start next week,only thing is i cant make head nor tales of stage one programme,for example its says MONDAY
workout A
workout B
workout A
workout B
SO its saying workout A SQUAT pg 157
workout 1,2
workouts 3,4
workouts 5,6
workouts 7,8
ok fair enough i presumed i do the first two workouts on pg 157,but then workouts 3,and 4 and 5 and 6 and so on,what workouts are they??? are they the ONEs on the next pages??im so confused,same with workout B i just cant make it out,if anyone could even give me a small example of stage one it would be brilliant,and yes ive read the book but obviously my brain aint functioning:(:(

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  • rachietuk
    rachietuk Posts: 308 Member
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    I have the book on I-pad, so I can't help regarding page numbers.
    I do have workout spreadsheets which breakdown the workouts and exercises you need to do each day. I can email them to you if that would help.
  • rachietuk
    rachietuk Posts: 308 Member
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    This may help, it was posted on here a while ago

    Start with Workout A on Day 1

    Do each of the 5 exercises for Workout A, in this order:

    A (squat) - 2 sets of 15

    B1 (push up) - 1 set of 15

    B2 (seated row) - 1 set of 15

    B1 (push up) - 1 set of 15 (to make TWO sets total)

    B2 (seated row) - 1 set of 15 (to make TWO sets total)

    C1 (step up) - 1 set of 15

    C2 (prone jacknife) - 1 set of 15

    C1 (step up) - 1 set of 15 (to make TWO sets total)

    C2 (prone jacknife) - 1 set of 15 (to make TWO sets total)

    So, basically, exercises with the same letter (B1, B2 and C1, C2) get alternated

    Do the same on the next day with the exercises from Workout B
  • amyk225
    amyk225 Posts: 154
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    awh thankyou so much il take note of that,its kinda starting to make sence to me:)
  • kr381806
    kr381806 Posts: 55 Member
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    HI! I saw that you had a spreadsheet about the order of the sets/reps for the workouts? When you have a minute, would you please be able to e-mail it to me? I"m confused! Thank you so much.

    <email removed by allabtlm>
  • rachietuk
    rachietuk Posts: 308 Member
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    HI! I saw that you had a spreadsheet about the order of the sets/reps for the workouts? When you have a minute, would you please be able to e-mail it to me? I"m confused! Thank you so much.

    <email removed by allabtlm>

    I just emailed them to you. When are you starting?
  • grammiejul
    grammiejul Posts: 68 Member
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    Rachietuk, I would love to get my hands on those spreadsheets too. Would you mind emailing to me too, please? I am starting on Monday.

    <email removed by allabtlm>
  • kcreary
    kcreary Posts: 4 Member
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    I would love the spreadsheet too - <email removed by allabtlm>


    thanks!!!
  • rachietuk
    rachietuk Posts: 308 Member
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    No problem, I just sent them, I hope they help.
    I used them this morning for my first workout and they were very helpful.
  • Pokermom10
    Pokermom10 Posts: 78 Member
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    me too please? <email removed by allabtlm>
    Thanks!
  • MelyndaWaldner
    MelyndaWaldner Posts: 442 Member
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    Me too please - <email removed by allabtlm>

    I clearly read the book wrong and I was doing all of the exercises 8 times plus what ever the reps were, no wonder it took me over an hour to do... lol..
  • oameyers
    oameyers Posts: 76 Member
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    I hope to start next week...please send to me as well <email removed by allabtlm>
  • rachietuk
    rachietuk Posts: 308 Member
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    Just sent them.
  • oOMusicBabii
    oOMusicBabii Posts: 494
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    Spreadsheets please? Looking for something nicer than my terribad photocopies from the book.

    <email removed by allabtlm>

    I tried out each workout last week and look to legitimately start it this week or next.
  • kimika23
    kimika23 Posts: 59 Member
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    So are you regretting your offer to email the spreadsheet yet? Anyway, I would LOVE a copy as well! Total noob here. My book is due to arrive in the mail on Thursday, but I'm going to start ASAP and I'm guessing that will help!

    <email removed by allabtlm>
  • rachietuk
    rachietuk Posts: 308 Member
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    I wish I could remember the link, it would be easier.
    I emailed them to you all.
  • svgarcia
    svgarcia Posts: 592 Member
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    Me too pls
  • oOMusicBabii
    oOMusicBabii Posts: 494
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    Received! Thank you so very much <3
  • DNeumeier
    DNeumeier Posts: 19 Member
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    1 more to add to the list please. <email removed by allabtlm>
    Thank you
  • rachietuk
    rachietuk Posts: 308 Member
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    sent, good luck
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
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    Ladies, this is a public group so I've removed all email addresses from the thread and marked it as <email removed by allabtlm>

    If you want to exchange email addresses please be sure to protect your privacy by doing it of personal message.

    Please read: http://www.myfitnesspal.com/topics/show/856504-a-word-on-personal-information

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