Stage 1
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I had it down until I saw the 6 reps. So I'll just keep ignoring them.0
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According to the book, it is 2 sets of 15 reps, so it must just be an error.0
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good workout this am: workout 1A6:
Squat: 10@110, 10@115, 10@115
pushup: 20w/feet on step, 20 w/1 riser, 12 w/2 risers
seated row: 11@75, 10@80, 10@80
step up: 10@45, 10@50, 11@50
prone jackknife: 3X25
so, this am for my step-ups, I saw the cardio step sitting there with a ton of risers, so I decided to try step-ups with 6 risers. It was so much better and more stable than using the padded bench I always use! I can't wait to go up on weight when I do 1A7!0 -
good workout this am: workout 1A6:
Squat: 10@110, 10@115, 10@115
pushup: 20w/feet on step, 20 w/1 riser, 12 w/2 risers
seated row: 11@75, 10@80, 10@80
step up: 10@45, 10@50, 11@50
prone jackknife: 3X25
so, this am for my step-ups, I saw the cardio step sitting there with a ton of risers, so I decided to try step-ups with 6 risers. It was so much better and more stable than using the padded bench I always use! I can't wait to go up on weight when I do 1A7!
Wow! So impressive! Have you tried pushups with feet in TRX bands? That's great for added challenge, just tried it the other day and it makes it harder to stabilize yourself than the benches/steps do. I plan to elevate my feet a bit for each session. Love that exercise
One question though. Do you do your step ups with 45 lbs in each hand or do you have 22,5 in each? Or do you use a barbell? If you are doing the step ups with 45 lbs in each hand, how does it feel? I am doing the lunges and step ups with 12 kg (26,5 lbs) in each hand and my palms hurt while doing them even though I have lifting gloves when holding them. I am very grateful for the invention of lifting gloves by the way 0 -
good workout this am: workout 1A6:
Squat: 10@110, 10@115, 10@115
pushup: 20w/feet on step, 20 w/1 riser, 12 w/2 risers
seated row: 11@75, 10@80, 10@80
step up: 10@45, 10@50, 11@50
prone jackknife: 3X25
so, this am for my step-ups, I saw the cardio step sitting there with a ton of risers, so I decided to try step-ups with 6 risers. It was so much better and more stable than using the padded bench I always use! I can't wait to go up on weight when I do 1A7!
Wow! So impressive! Have you tried pushups with feet in TRX bands? That's great for added challenge, just tried it the other day and it makes it harder to stabilize yourself than the benches/steps do. I plan to elevate my feet a bit for each session. Love that exercise
One question though. Do you do your step ups with 45 lbs in each hand or do you have 22,5 in each? Or do you use a barbell? If you are doing the step ups with 45 lbs in each hand, how does it feel? I am doing the lunges and step ups with 12 kg (26,5 lbs) in each hand and my palms hurt while doing them even though I have lifting gloves when holding them. I am very grateful for the invention of lifting gloves by the way
thanks. TRX bands is a great idea, but my gym keeps them hidden away so that we pay trainers to do TRX. I think I am going to try putting a plate on my back next time.
OMG...22.5 in each hand:laugh: I totally agree that hand strength can be a limiting factor in lunges and step-ups. I used to use lifting gloves, but stopped when I decided I was stronger without them. Make sure that your grip is not pinching any skin at the top of your palm: slide your fingers over the bar so that fleshy part goes back toward your wrist. (Not sure if that makes sense.)
what are you doing in your avatar pic?0 -
So I'm back from doing Workout A for the 4th time and I think the pain in my shoulder was from bad form. It didn't hurt when I moved the bar back slightly on my shoulders during my squats. Lesson learnt!
I also decided to try a full push up today and managed one very bad one. Hahahaha. Hey at least I got up there and down again without falling flat on my face. :happy:
I think I've hit the upper level on the weight I can lift on the seated row and now need to get the form right. I think I'm going to get my gym partner to make sure I'm sitting correctly next time we go.
Step ups are becoming an issue more so because my grip is bothering me. In the last set today I was using 7lb weights and my wrists weren't liking them. I need to improve my grip strength.
I still can't get off the swiss ball after a prone jacknife without falling off. Well at least I'm giving everyone a laugh!
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So I'm back from doing Workout A for the 4th time and I think the pain in my shoulder was from bad form. It didn't hurt when I moved the bar back slightly on my shoulders during my squats. Lesson learnt!
I still can't get off the swiss ball after a prone jacknife without falling off. Well at least I'm giving everyone a laugh!
Glad to hear your pain was not anything serious!
I agree about the PJKs...its awkward to begin with and add exhausted abs! When I start, I put my hips on the ball and walk forward with my hands. When I am done, I do the opposite. I still feel so clumsy.0 -
thanks. TRX bands is a great idea, but my gym keeps them hidden away so that we pay trainers to do TRX. I think I am going to try putting a plate on my back next time.
OMG...22.5 in each hand:laugh: I totally agree that hand strength can be a limiting factor in lunges and step-ups. I used to use lifting gloves, but stopped when I decided I was stronger without them. Make sure that your grip is not pinching any skin at the top of your palm: slide your fingers over the bar so that fleshy part goes back toward your wrist. (Not sure if that makes sense.)
what are you doing in your avatar pic?
Good point with the grip, I will be checking that out next time, for sure.
The picture shows me jumping on a trampoline. My daughters do gymnastics 2x a week and 2 times a year, at the end of each semester, the teachers invite the parents to train with the kids. That's just awesome and jumping on the trampoline was a part of that program. I think this may be the only pic of me from that day where my hair wasn't in my face or something :laugh:0 -
This is the first workout program where I am not working out 6 days a week. It's a nice treat to have the weekends 'off', I just have to get use to it.0
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It is awesome, isn't it Kel?
I was supposed to go last night for my workout A w 2, but the snow prevented me from getting there. So I just got through. I think I pushed myself sufficiently since my legs were shaking for about 20 minutes afterward. It throws my week off though because my plan was Sunday/Wednesday/Friday workouts due to my schedule. Now I'm gonna have to try to get up early Monday to get myself back on track.0 -
Since I started 3 weeks ago, I have been doing both A & B workouts right after the other. Any harm in doing this?0
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Per the author, not enough of a rest for your muscles because each workout is a full body workout.Since I started 3 weeks ago, I have been doing both A & B workouts right after the other. Any harm in doing this?
Personally, I'm going to follow the program as outlined in the book because I am confident that they know what they are talking about and it works. I just push myself to the point where I couldn't do 2-3 more reps at that weight.1 -
I did this once due to scheduling, but I don't do it as a rule... I like having a rest day inbetween, and yes, the author does recommend it.0
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Hi all! I finally bit the bullet and scheduled my dang workouts, so I have officially re-started NROL4W! Whohoo! I made it to Stage 5 last year, but then did a half NROL4W/half cardio workout series to lose inches before my October wedding. Life got a bit crazy (still is!) but I am back in the weight room and loving it!
Yesterday my husband and I both weight lifted, which is new for us. He does Muay Thai (boxing) three days a week at our gym, but he hardly does any lifting (they stress lean muscles, it's more of an endurance sport than traditional boxing). Though I'm still in the ungodly-high-rep phase of New Rules (ugh) I decided at the end of our workout to load up the deadlift bar and go to town. I went rep for rep with my husband the whole way, to 5x165#. Hubs is going to have to bring it next time!! Whohoo!!
Also, whoever mentioned falling off the ball after PJK, I AM YOUR TWIN. Every single hysterical time.0 -
Hi all! I finally bit the bullet and scheduled my dang workouts, so I have officially re-started NROL4W! Whohoo! I made it to Stage 5 last year, but then did a half NROL4W/half cardio workout series to lose inches before my October wedding. Life got a bit crazy (still is!) but I am back in the weight room and loving it!
Yesterday my husband and I both weight lifted, which is new for us. He does Muay Thai (boxing) three days a week at our gym, but he hardly does any lifting (they stress lean muscles, it's more of an endurance sport than traditional boxing). Though I'm still in the ungodly-high-rep phase of New Rules (ugh) I decided at the end of our workout to load up the deadlift bar and go to town. I went rep for rep with my husband the whole way, to 5x165#. Hubs is going to have to bring it next time!! Whohoo!!
Also, whoever mentioned falling off the ball after PJK, I AM YOUR TWIN. Every single hysterical time.
Welcome back to NROLFW...and AWESOME deadlift story...you're a monster! Look forward to hearing about your progression!0 -
Wow, 165#? That's amazing. At this stage for me, I can't imagine getting up to even 50 pounds on any lift.0
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good morning -
I did 1B6 yesterday afternoon. I really pushed myself:
Deadlift: 3x10@125
Dumbbell shoulder press: 3x10@50
Widegrip lat pulldown: 11@80, 9@85, 9@85
lunge: 3x10@50
swiss ball crunch: 3x25@15 overhead
Feeling it this am...especially the added weight on the lunge!0 -
If you are doing single legged squats are you doing it with 1 leg elevated on a stool/bench or pistol squat?
Also lunges, are you doing 1 leg at a time or alternating?
Here's my "problem", when I did alternating lunges I kept losing my balance. My weight was right, 15# in each hang, but no matter the speed I felt off. So I saw this video and figured I'd try it tonight for w/o B but it looks a lot like a single leg squat too.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
So I'm wondering if I should try a pistol squat, elevated single leg, or something else. I don't have a barbell at home or permission from DH to buy any more weights so I have to use my adjustable dumbbells and Golds Gym XR-45 machine. I did squats with 30# in each hand last time and I think I can do more but I can't hold much more in my hand or on the dumbbell bar due to space. I felt it more in my shoulders than thighs.
I'm open to suggestions.0 -
If you are doing single legged squats are you doing it with 1 leg elevated on a stool/bench or pistol squat?
Also lunges, are you doing 1 leg at a time or alternating?
Here's my "problem", when I did alternating lunges I kept losing my balance. My weight was right, 15# in each hang, but no matter the speed I felt off. So I saw this video and figured I'd try it tonight for w/o B but it looks a lot like a single leg squat too.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
So I'm wondering if I should try a pistol squat, elevated single leg, or something else. I don't have a barbell at home or permission from DH to buy any more weights so I have to use my adjustable dumbbells and Golds Gym XR-45 machine. I did squats with 30# in each hand last time and I think I can do more but I can't hold much more in my hand or on the dumbbell bar due to space. I felt it more in my shoulders than thighs.
I'm open to suggestions.
I think I may have answered my own question so I'll post in case I'm wrong or someone else is in my shoes, Goblet Squat:
http://www.jpfitness.com/showpost.php?p=894520&postcount=3
I'll be giving this a shot this week and doing the lunges in the video from the first post0 -
If you are doing single legged squats are you doing it with 1 leg elevated on a stool/bench or pistol squat?
Also lunges, are you doing 1 leg at a time or alternating?
Here's my "problem", when I did alternating lunges I kept losing my balance. My weight was right, 15# in each hang, but no matter the speed I felt off. So I saw this video and figured I'd try it tonight for w/o B but it looks a lot like a single leg squat too.
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
So I'm wondering if I should try a pistol squat, elevated single leg, or something else. I don't have a barbell at home or permission from DH to buy any more weights so I have to use my adjustable dumbbells and Golds Gym XR-45 machine. I did squats with 30# in each hand last time and I think I can do more but I can't hold much more in my hand or on the dumbbell bar due to space. I felt it more in my shoulders than thighs.
I'm open to suggestions.
I think you need to focus on your feet being wider apart. Start with your feet slightly wider than hip distance apart. Then move your working leg directly forward. A wider stance will give you more stability.
A pistol squat is A LOT more difficult.
I always do my reps on my non-dominant leg, take a short break, and then do the same number of reps with my dominant leg.
A goblet squat does not work your legs like lunges do. There are more lunges in other stages, so you should learn them now.0 -
I do alternating lunges, and count each leg as 1 rep. So, left leg forward first, return to standing, then right leg forward, return to standing, that is 1x. Maybe lighten your weight and build some stability before adding more weight? Make sure you have proper form, on the leading leg don't stick your knee out past your foot. That foot should feel very stable as of course the back one you will be balancing on the ball of the foot.
The squats, you should feel in your legs if you get your thighs fully parallel to the ground. A lot of pics I have seen, people are only squatting half way.
Editing to add pics:
versus
Of course she is doing a squat and press in the second photo, but the squat position, her thighs are parallel to the ground.0 -
My lower half has always been really strong so that was my 'fear' when doing squats with the weights I have at home. The 60# I had when I did traditional squats was good but my arms were having difficulty holding the weight. So that's why I was thinking a different form of the squat, pistol or goblet.
Lunges were just awkward because it was the first time in a long time I did them with heavy weights in my hand. Last time was a bar with 20# and that was a while ago. I just need to get my footing or try 1 leg at a time.0 -
Finally managed to get workout 1B in today. I watched a ton of deadlift videos and even though my form wasn't awful I think it wasn't perfect either. I did feel it in my lower back a bit so i stopped the 2nd set after 10 reps. I don't feel anything in my lower back now so i wonder if maybe what i felt was just the muscles working?
I saw a personal trainer training with a lady today and I asked him if I could maybe book a one off session with him. He said he would call me but I have to see how much he charges first. I would really like to have someone to show my the proper form.
It was great to be back today though.0 -
I found the videos were really helpful. But, I can't see myself when I'm doing it, so, it is hard to know if you have it exactly right.0
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From what I've been told, if you are feeling DL in your lower back then you are doing it wrong or too much weight.I found the videos were really helpful. But, I can't see myself when I'm doing it, so, it is hard to know if you have it exactly right.0 -
Victory from my workout last night: I finally squatted with the bar! I need to get deeper, but I did it!1
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Excellent!!0
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To add to the lunges discussion:
When coming up, I tend to use my back leg a lot, is that correct? Am I stepping out too far maybe?0 -
sjw - when i went up in weights on my last workout, I really felt it in my straight leg, but I don't think that is right...I think you need to focus on pushing back with your bent leg. It should be a big step, so I am not sure if you are stepping out too far.
sara - yeah!
I am looking forward to my lifting in the am!0 -
sjw - when i went up in weights on my last workout, I really felt it in my straight leg, but I don't think that is right...I think you need to focus on pushing back with your bent leg. It should be a big step, so I am not sure if you are stepping out too far.
I just watched the video, I think it is when I bring my front foot back to join the back foot (and is off the floor doing so) that I feel it in my straight let... which would make sense seeing as how the other foot isn't on the floor... but I'll pay better attention next time.
And the dude's voice is totally creepy BTW - on the female version
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges0
