Stage 1
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Did B4 today. I am actually really excited about upping the sets from 2 to 3. And about trying to up my weights some more. So far I love this program!0
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Congrats to all of you! I didn't use a traier for Stage 1 and although I thought I had my form down, I really needed some help keeping the form right. I see a trainer now, thankfully he and I worked out a fee that it within my budget. It's really helped a lot!
For all of you suffering DOMS (delayed onset muscle soreness) I have a lovely phrase - FOAM ROLLER! Get one and you will be so glad you did. I bought mine at KMart - it's a 3-in-1 kind, perfect for all sore locations on my body!1 -
Finally finished up Stage 1 a couple of weeks ago. Didn't do the AMRAPs because it was clear I made some good strength gains, plus I had taken a couple of weeks off due to a death in the family so I was just ready to get it DONE so I could move on to something different!
Off to the Stage 2 thread, keep rockin' it out ladies!!! :drinker:0 -
Hi all! I made it through Stage 4 last year, but due to illness ended up taking the last few months off. I have decided I am going to start NROL4W over again, and this time my goal is to optimize my food intake so that my muscle gains aren't shrouded in fat! First workout is tonight, so fingers crossed I haven't lost all the wonderful strength I gained last year. If you are looking for fellow female weightlifting friends, feel free to add me!0
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Hi! I finished NROL4W last year. I did not lose weight or many inches but i think that had to do with my diet. Like Autumn, I am focusing on my diet and form. I have 2 herniated discs now so I must take my time to focus on form and make sure I do not further injure myself. I probably won't have the heavy lifts I had last year . That might be the reason I didn't see much difference. I was too focused on how much I could lift.
Anyway, I'm back and I'm sore today!0 -
mcbellnz- Good luck working with a trainer. I've been thinking about that as well, but I think a once a month check in would be all i can manage right now.
Yes, it probably isn't in the budget so much, but my trainer is reasonably priced and a lovely girl who can really push me. I am terrified of hurting myself (and thus wasting my gym membership and money on physio while recovering) and I am currently a little intimidated by the massive guys that attend this gym. I get there early on the days I don't work with a trainer, so I don't have to wait to use a bar or rack, but I feel so much more confident with my trainer - this is in terms of "belonging" there and having her to watch my form for me.
As I get more confident, I might be able to cut back on the trainer time. (Workout B3 today!).0 -
Whoop whoop. It was super hot today - 31 degrees C (about 88 degrees F for those who measure temperature that way), actually felt like summer.
Of course it was way hotter in the gym - but I still managed to up all my weights for my B3 workout. Now I just have to keep my food in check!0 -
Hey ladies
I finally managed to go to the gym and re-started the program. Last year I made to the end of Stage 1 and then changed gym as my old one did not have a squat rack...I then fell of the wagon due to a long break before I could join the new gym. I did 1A today and love to be back. My legs were like jelly when I left the gym but it was great!
Hope to find some ladies here to share the experience with..
All the best
Daisy0 -
Hey ladies
I finally managed to go to the gym and re-started the program. Last year I made to the end of Stage 1 and then changed gym as my old one did not have a squat rack...I then fell of the wagon due to a long break before I could join the new gym. I did 1A today and love to be back. My legs were like jelly when I left the gym but it was great!
Hope to find some ladies here to share the experience with..
All the best
Daisy
Hi Daisy!
I finished the program last year! Restarting the program and really focusing on form. I hurt my back somewhere along the lines so I am easing into the program and focusing on form. That's my best advice to you. Don't be like me . I wanted to lift heavy and heavier each time . I know my form suffered, my diet wasn't the greatest, and lacked cardio to lose weight.
Good luck!0 -
Hey ladies
I finally managed to go to the gym and re-started the program. Last year I made to the end of Stage 1 and then changed gym as my old one did not have a squat rack...I then fell of the wagon due to a long break before I could join the new gym. I did 1A today and love to be back. My legs were like jelly when I left the gym but it was great!
Hope to find some ladies here to share the experience with..
All the best
Daisy
Hi Daisy!
I finished the program last year! Restarting the program and really focusing on form. I hurt my back somewhere along the lines so I am easing into the program and focusing on form. That's my best advice to you. Don't be like me . I wanted to lift heavy and heavier each time . I know my form suffered, my diet wasn't the greatest, and lacked cardio to lose weight.
Good luck!
Hi
I am already trying to improve my form and will make it my main focus :-)
What are you doing for your cardio? I have Chalean Johnson's Turbo Fire DVD's and this includes HIIT workouts..15min, 20min, 25 min and 30 min. I was thinking to just do that on my non lifting days...or maybe the odd class at the gym.0 -
The dr doesn't recommend me running/jogging , but he said the elliptical was ok. For now that's what I am doing. Previously, I used 30 day shred on non lifting days (not enough of it though to see an improvement.)0
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I also quite like using the bike in the gym...0
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I like the bike! I really can get to moving on it :bigsmile: BUT for religious reasons, I wear a skirt . If I wear a knee length skirt it rides WAY up. If I wear a flow-y skirt, it's great BUT when I do get to moving it flies around and shows just as much. :blushing:
That being said, I stick to the elliptical or treadmill at the gym.0 -
Quick question about reps on the Lunges and Step-ups - can anyone help me?
I get that you are supposed to do 2 sets of 15 reps - however does that just mean just 1 set of 15 on each leg?
Or am I supposed to do what is effectively 2 sets of 30, doing 15 reps per each leg per set?0 -
Yup, it's 15 reps each leg.Quick question about reps on the Lunges and Step-ups - can anyone help me?
I get that you are supposed to do 2 sets of 15 reps - however does that just mean just 1 set of 15 on each leg?
Or am I supposed to do what is effectively 2 sets of 30, doing 15 reps per each leg per set?0 -
Or am I supposed to do what is effectively 2 sets of 30, doing 15 reps per each leg per set?
This
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Or am I supposed to do what is effectively 2 sets of 30, doing 15 reps per each leg per set?
This
yep0 -
Thanks, lovely ladies! That's what I thought but just wanted to check before I launch into it properly. Had a go at workout A on Tuesday and going to attempt Workout B today, then will start at it full-pelt next week
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A little background: In Spring 2012, I was following NROLW. I loved it. I felt powerful and confident and despite being a short chick, I had no problem strolling into the weight section with the big boys. Then summer rolled around, I got busy with work and stressed about my father's death and stopped doing much of anything.
Fast forward: I've been calorie counting and exercising since the beginning of this month, going to Zumba with my friends 2-3 times a week and following a circuit training program on EA Sports Active 2 (cardio mixed with body weight strength training). I only have about 20 lbs to lose, and I know that what I really want is to reshape my body, not just see a number on a scale. I know I need to lift! I've lost all my confidence to get into the weight section, but I am DETERMINED to suck it up buttercup and get in there to start Stage 1 tomorrow!0 -
I'm fighting off a cold, so I just wasn't up to my second A workout yesterday. I did stronglifts instead. It was challenging, but doable. Now I can't decide if I want to stick with stronglifts or try to make it through NROLFW one more time. I've started and not finished twice, partly due to circumstances beyond my control, but things are stable at home now and I have decent equipment. Decisions, decisions...0
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A little background: In Spring 2012, I was following NROLW. I loved it. I felt powerful and confident and despite being a short chick, I had no problem strolling into the weight section with the big boys. Then summer rolled around, I got busy with work and stressed about my father's death and stopped doing much of anything.
Fast forward: I've been calorie counting and exercising since the beginning of this month, going to Zumba with my friends 2-3 times a week and following a circuit training program on EA Sports Active 2 (cardio mixed with body weight strength training). I only have about 20 lbs to lose, and I know that what I really want is to reshape my body, not just see a number on a scale. I know I need to lift! I've lost all my confidence to get into the weight section, but I am DETERMINED to suck it up buttercup and get in there to start Stage 1 tomorrow!
Get back in there and lift!!! You will feel so empowered!!!0 -
A little background: In Spring 2012, I was following NROLW. I loved it. I felt powerful and confident and despite being a short chick, I had no problem strolling into the weight section with the big boys. Then summer rolled around, I got busy with work and stressed about my father's death and stopped doing much of anything.
Fast forward: I've been calorie counting and exercising since the beginning of this month, going to Zumba with my friends 2-3 times a week and following a circuit training program on EA Sports Active 2 (cardio mixed with body weight strength training). I only have about 20 lbs to lose, and I know that what I really want is to reshape my body, not just see a number on a scale. I know I need to lift! I've lost all my confidence to get into the weight section, but I am DETERMINED to suck it up buttercup and get in there to start Stage 1 tomorrow!
I was in the same boat. I changed my gym and it took a while before I could join the new one.I was worried about going back and face the guys in the weight section. I went back this week and it was great! The feeling of being proud being a woman and using the free weights came straight back. Just do it! You'll feel great!0 -
Yes! I am so pumped to get back in there!
In the interest of being accountable and tracking everything, here's my beginning stats:
CW: 126lbs
GW: I have no idea; I'm more about the mirror than the scale
Waist: 28
Abdomen at navel: 31.5
Hips: 35
Thigh: 23.5
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A little background: In Spring 2012, I was following NROLW. I loved it. I felt powerful and confident and despite being a short chick, I had no problem strolling into the weight section with the big boys. Then summer rolled around, I got busy with work and stressed about my father's death and stopped doing much of anything.
Fast forward: I've been calorie counting and exercising since the beginning of this month, going to Zumba with my friends 2-3 times a week and following a circuit training program on EA Sports Active 2 (cardio mixed with body weight strength training). I only have about 20 lbs to lose, and I know that what I really want is to reshape my body, not just see a number on a scale. I know I need to lift! I've lost all my confidence to get into the weight section, but I am DETERMINED to suck it up buttercup and get in there to start Stage 1 tomorrow!
I am in the same boat as you - looking to reshape my body, reduce my body fat and drop two dress sizes. Good luck! I am about to start week three on Monday of NRoL - will wait four weeks before redoing my measurements and fat caliper pinchyness.0 -
@mcbellnz - I did B1 yesterday and also found the swiss ball crunch way too easy. Ended up doing 12 reps each time rather than 8 (but felt a bit naughty for not following the book!).
I did B3 on Friday and found it a bit harder holding a 10kg dumbbell on my chest at the same time - I was pretty trashed though from putting all my weights up - although only a little bit!
Does anyone else have terrible grip strength on the deadlift? I wear little bike gloves (as I lost one of my weight training gloves), but I have to do an alternative grip on the deadlift even though I am only lifting 49 kg in total (49 x 2.2 = 107.8lb). I even had to put my 10kg dumbbells on my shoulders to do lunges because my arms were sore from the deadlift. It is not comfortable - but my gym only seems to have a 5kg and then 30kg weight bag (to hold across your shoulders/back).
Anyway, bring on week three tomorrow!0 -
Woo, it felt sooo good to be lifting again! None of the men paid me any attention - or if they were, I certainly didn't notice from focusing on my squats. Started with just the bar, so 45lbs and could just manage 15 reps the first set and 12 the second set. Really looking forward to start adding plates to that bar.1
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Hi everyone.
A little background about me. I started NROL4W in 2012, got to Stage 4, ran a half-marathon and fell off the fitness wagon. I have not lifted in MONTHS (with the exception of deadlifting occasionally); therefore I am starting at Stage 1...all over again. I wouldn't feel right jumping back in to Stage 4 since it has been so long.
It's nice to see some of the same faces around. I have missed you all and the boards so much!! I hope to meet and learn about the other members on here too.
So, question for those that may be lurking and can provide insight. How much should I cut from my weight to start over. I last deadlifted 195 if that helps any. Should I cut it in half since I am going to be adding more weight each time as well as having so many more reps to start?
Thanks ladies. Happy lifting!0 -
At least you retained some strength! I'm starting with a 35# squat and body weight step ups. Shameful...lol. I did deadlift 105 pounds for 2 sets of 5 on Friday, but I LOVE deadlifts!0
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At least you retained some strength! I'm starting with a 35# squat and body weight step ups. Shameful...lol. I did deadlift 105 pounds for 2 sets of 5 on Friday, but I LOVE deadlifts!
I had to start with body weight step ups too, but was happy I could actually add weight almost immediately. I find deadlifts really hard! Obviously my back is fairly weak. Love filling in my workout chart at the gym and putting new weights on it - instead of just dating the chart and filling in the same thing over and over again.
Just a question for those in the know - I start week three this week, and my PT changed my appointment to Tuesday due to scheduling conflicts. I had already booked in to have a hit of squash (basically my first time ever, just for fun) on Thurs, so I can't do Tues, Thurs, Sat, so instead will do Tues, Wed, Fri - has anyone else missed a rest day this early in the programme? I am sure I will be fine......0
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