Stage 1
Replies
-
I wouldn't skip a rest day ever. They are vital. It would be better to only lift 2 times this week than skip a rest day.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 have about 70 lbs to lose...and I get right in there with the big boys. Honestly, I was intimidated at first, but I really don't care what anyone thinks anymore. I am in there to do what I need to do, not to worry about what they think of me. Go in there, strap on some gloves, and keep lifting. I find it refreshing when I am finished lifting to come out feeling all powerful, like WOW, I just squatted 115lbs, or deadlifted 100lbs. Just be you and don't worry about what the boys think.
0 -
I haven't lifted in months either . When i finished NroL4W , I played around with NROL4abs then hurt my back. So I am starting back here with body weight. KUDOS to you who can start with some weight. I am sure I could but I don't want to further injure myself.0
-
I wouldn't skip a rest day ever. They are vital. It would be better to only lift 2 times this week than skip a rest day.
Eeek, okay. I guess I will see how I am feeling on Wednesday, but give myself permission to skip the workout if I need to.0 -
hiya, im re-starting from stage 1, got to stage 3 then stopped due to injury...im actually lifting heavier now than what i was when i was doing the plan before, but i think thats more to do with the fact i now know what im capable of, so starting with higher weight...i think we all need to just do what we are capable of, i work out at home (so have to improvise as best i can with some things) i have to use my stairs for step ups, previously i was stepping up on the second step, but am now on the bottom step due to knee issues, but im holding 12kg dumbbells, and just doing what i can.....
feel free to add me for support
0 -
Question about the Step Ups...I finished workout 8A last night and it was 3 sets of 10. How do you make sure that you're working out each leg the same amount? When it was just 2 sets of 15, it was easy to just focus on one leg per set.
Last night I kinda split up the 10 reps into 5 per leg. Sorry this is a goofy question haha, but it just felt weird last night!0 -
I'm sure this has been answered before, and I have searched around but I couldn't find it.
If you are working out 3x per week, then stage 1 goes for 5 weeks (8 workouts), then in week 6 you are doing the Special Workouts?
The details of Workout A
Squat 15 reps - then rest for 60 seconds - Squat 15 reps
Then Alternating sets means you alternate the next two exercises all the same day? Or does this mean you alternate them on every other day you do Workout A?
Pushup 15 reps - rest 60 seconds - Seated Row 15 reps - rest 60 and then repeat for second set of both?
And alternate the next two exercises the same, between Step ups and Prone Jackknife.
Follow the chart accordingly to decrease reps/increase weights when possible.
Do I have all that right? I see people referring to "I did B1 today" so that makes me confused about the alternating sets thing.0 -
You've got it exactly right, deksgrl. I didn't do the special workouts the first 2 times I didn't finish the program, so I probably won't do it this time either.0
-
to kr381806
you are suppose to do 3 sets of 10 with each leg, 3 sets for the right, 3 set for the left.0 -
Should i be sore after workouts? After my second workout(which i thought kicked my butt) i wasn't sore at all the next day, not even a bit. Is that a sign that i should up the weights?0
-
Should i be sore after workouts? After my second workout(which i thought kicked my butt) i wasn't sore at all the next day, not even a bit. Is that a sign that i should up the weights?
soreness is not a good measure of a workout. you should up your weight when you can do the prescribed reps with good form.1 -
so, i did workout 1A5 today. glad to be in the 3 set/lower rep part of stage 1.
squat 100/105/105
pushups 25/20/20
seated row 70/75/75
step-ups 40/45/45
prone jacknife 25/20/200 -
Should i be sore after workouts? After my second workout(which i thought kicked my butt) i wasn't sore at all the next day, not even a bit. Is that a sign that i should up the weights?
soreness is not a good measure of a workout. you should up your weight when you can do the prescribed reps with good form.
Thanks0 -
So I'm back. I doubt you'd all remember me but I had a go at this last year. I completed stage one last year in March and then work got crazy. So I stopped.
This year I'm going back to it. I've already done Stage 1 Workout A and B twice and am enjoying myself. I didn't check out what I finished on when I went back to the gym this time because I wanted to see what I chose. I found out I'm lifting almost at the same level as when I left off except for the deadlifts. They've gone right down hill. Right now I'm focusing on form for those. Lunges are also killing me, I need to look into foam rolling because my muscles feel so weak.
Right now this is what I'm doing
Workout A
Pushups (just about do these on the floor with legs crossed but not with great form)
Squat 33lbs
Seated row 35lbs
Step Up 14lbs
Prone Jacknife (need to work on form)
Workout B
Sit Ups (working on form)
Lunge 6lbs
Lat Pulldown 40lbs
Deadlift 45lbs (just the bar right now)
Shoulder Press 10lbs
Question when using weights on both hands do you guys add them up for the weight? Some of those should be doubled if that's the case.
I also need to get my eating back into check. I generally love on about 1500 cals a day when I'm not thinking about it. So more food for me! Never a bad thing lol..0 -
Question about the Step Ups...I finished workout 8A last night and it was 3 sets of 10. How do you make sure that you're working out each leg the same amount? When it was just 2 sets of 15, it was easy to just focus on one leg per set.
Last night I kinda split up the 10 reps into 5 per leg. Sorry this is a goofy question haha, but it just felt weird last night!
I am not sure if I understood your question but when you did the 2 sets you should do 15 reps on the left leg and then 15 reps on the right and then repeat. So with the 3 you do 10 on the left leg and then you 10 on the right and repeat 3 times.
Is that what you meant? :-)
Daisy0 -
Should i be sore after workouts? After my second workout(which i thought kicked my butt) i wasn't sore at all the next day, not even a bit. Is that a sign that i should up the weights?
Soreness is not always a sign of a good workout....Alwyn Cosgrove posted that on his Facebook before but it is still good to try and up the weights in every workout!0 -
Question when using weights on both hands do you guys add them up for the weight? Some of those should be doubled if that's the case.
I think as long as you're consistent in your own records, that's the important thing. For me, it depends on how much work I think a body part is doing. So for shoulder press, I log it as the weight per hand, since each arm is working independently. So if I have a 10lb dumbbell in each hand, each arm is pushing 10lbs up, so I log it as 10lbs. For step-ups and lunges, I log it as the total weight, since the leg that's lunging or stepping up is responsible for the whole thing. If I'm holding a 10lb dumbbell in each hand when I'm doing a step-up, that leg is lifting an extra 20lbs, so I log it as 20lbs. Does that make sense?0 -
Question when using weights on both hands do you guys add them up for the weight? Some of those should be doubled if that's the case.
I think as long as you're consistent in your own records, that's the important thing. For me, it depends on how much work I think a body part is doing. So for shoulder press, I log it as the weight per hand, since each arm is working independently. So if I have a 10lb dumbbell in each hand, each arm is pushing 10lbs up, so I log it as 10lbs. For step-ups and lunges, I log it as the total weight, since the leg that's lunging or stepping up is responsible for the whole thing. If I'm holding a 10lb dumbbell in each hand when I'm doing a step-up, that leg is lifting an extra 20lbs, so I log it as 20lbs. Does that make sense?
That makes perfect sense. Thanks!0 -
Agree, consistency is key. I always log dumbbells the same way, that is, I write down the weight I carry in one hand, no matter what exercise I am doing. Same for lunges, step ups and presses of any kind etc. I just log 10 kg if I have 10 kg in each hand, although obviously I am carrying 20 total. But whatever way you choose, just stick with it. It really doesn't matter, as long as you are consistent.0
-
So I'm back.
Question when using weights on both hands do you guys add them up for the weight? Some of those should be doubled if that's the case.
Welcome back!
I always log total weight. That way its transferable as you move from dumbbells to barbells etc.0 -
You've got it exactly right, deksgrl. I didn't do the special workouts the first 2 times I didn't finish the program, so I probably won't do it this time either.
Thanks! I bought a set of barbells and dumbbells on Craigslist last night. I'm excited to get my gym area set up and start this weekend.0 -
I wanted to ask you girls a question. I'm back in the squat rack and I'm suffering from a sharp pain when I put the Olympic bar on my shoulders. It's only one side and it seems to be just where the bar is resting. I know last time I used a towel but is it a sign of bad form? Or do I just need to get used to the weight on my shoulders?0
-
I would guess there's something wrong. Can you see a physiotherapist or something?0
-
I tend to agree. It shouldn't hurt to have the weight rest there. Have it checked out just to be safe.0
-
I wanted to ask you girls a question. I'm back in the squat rack and I'm suffering from a sharp pain when I put the Olympic bar on my shoulders. It's only one side and it seems to be just where the bar is resting. I know last time I used a towel but is it a sign of bad form? Or do I just need to get used to the weight on my shoulders?
Does a towel help the sharp pain?0 -
Very excited, finally starting tonight!
I just want to make sure I understand everything, tonight I'm doing A; Workout 1, Wed. B; Workout 1, Friday A; Workout 2, etc.0 -
Very excited, finally starting tonight!
I just want to make sure I understand everything, tonight I'm doing A; Workout 1, Wed. B; Workout 1, Friday A; Workout 2, etc.
You have it right. Good luck tonight, enjoy0 -
Hi all
finally back at it...I have done Stage 1 before but fell of the wagon as I changed my gym...went back last week but today is offically the start again...did Stage 1A today...yay...looking forward to the journey!0 -
I wanted to ask you girls a question. I'm back in the squat rack and I'm suffering from a sharp pain when I put the Olympic bar on my shoulders. It's only one side and it seems to be just where the bar is resting. I know last time I used a towel but is it a sign of bad form? Or do I just need to get used to the weight on my shoulders?
Does a towel help the sharp pain?
Yes it does. It's just where it's resting and if there's something to cushion it, it doesn't happen.0 -
I wanted to ask you girls a question. I'm back in the squat rack and I'm suffering from a sharp pain when I put the Olympic bar on my shoulders. It's only one side and it seems to be just where the bar is resting. I know last time I used a towel but is it a sign of bad form? Or do I just need to get used to the weight on my shoulders?
Does a towel help the sharp pain?
Yes it does. It's just where it's resting and if there's something to cushion it, it doesn't happen.
It is odd that it is only one side, but if a towel helps, it is probably not a nerve thing. Make sure that the bar is low enough to rest on the fleshy part and pull you shoulder blades together.0
