Finished Stage one of NROL4W

Shtallionchick14
Shtallionchick14 Posts: 61 Member
in Success Stories
I just finished Stage One yesterday. I am so happy with the results. I can already see my body changing. Please view my blog for the details on inches and pounds lost:

http://losingatlosing.blogspot.com/2013/03/nrol4w-stage-one-complete.html

As far as strength gain, here's my improvements:

Squats - From bodyweight to 105 lbs
Pushups - 10 real, 5 girly to all real
Rows - 20 lbs to 90 lbs
Step ups - 2.5 lbs each hand to 25 lbs in each hand
Prone jackknife - 8 to 15

Deadlift - 20 lbs to 90 lbs
Shoulder press - 10 lbs each dumbbell to 25 lbs each dumbbell
Lat pulldown - 50 lbs to 90 lbs
Lunges - 15 lbs x 2 dumbbells to 70 lbs (on bar)
Crunches - 8 to 15

The results can't lie.

Replies

  • liliana51886
    liliana51886 Posts: 38 Member
    This is very encouraging because I ordered the book, and it is comming in the mail today!
  • jnh17
    jnh17 Posts: 838 Member
    Wow, those gains are huge -- even considering the reduction in reps throughout Stage 1.

    What was your diet like?
  • jonesin_am
    jonesin_am Posts: 404 Member
    Awesome results! I'm on week 2 of stage 1 and I love it! Congrats on your success thus far and yay for starting a new stage!!!
  • AmandaW01
    AmandaW01 Posts: 138
    That's amazing - your increases are massive - I'm just about to start Workouts 3.!

    Edited to say, I've just had a look at your blog - omg the change in you! I'm in awe :flowerforyou:
  • Shtallionchick14
    Shtallionchick14 Posts: 61 Member
    I didn't follow the book diet. To me, that was eating too much. I know everyone is different, but I stick to a 1200-1400 calorie diet. Even with that I feel like I'm eating all the time.

    I think I started off way too low so I increased weight almost every time. That would be part of the reason why my gains look so big.. :)
  • AmandaW01
    AmandaW01 Posts: 138
    I never quite know how it should feel (does that sound wrong???) I mean, I can feel it, can feel the weight and have to concentrate - but should it hurt, should I feel like I can't get up again from the squat by the end of the reps? I've upped the weight from 10kg to 13.5kg for squats and deadlifts, (so 22lb - 30lb not including the bar) but not sure if I should really push that much higher as the reps come down. This week its down to 12 reps
  • mumtoonegirl
    mumtoonegirl Posts: 586 Member
    that is insane progress!!! I just finished the program it is AMAZING!
  • Shtallionchick14
    Shtallionchick14 Posts: 61 Member
    I never quite know how it should feel (does that sound wrong???) I mean, I can feel it, can feel the weight and have to concentrate - but should it hurt, should I feel like I can't get up again from the squat by the end of the reps? I've upped the weight from 10kg to 13.5kg for squats and deadlifts, (so 22lb - 30lb not including the bar) but not sure if I should really push that much higher as the reps come down. This week its down to 12 reps

    By the end - by the last one - I was nearly dead. Like hardly able to get up. Then as soon as I felt comfortable on the last one - it meant it was time up weight. My last set of lunges was nearly fatal.. haha.
  • djack18
    djack18 Posts: 14
    Now i want to start heavy lifting! bump!
  • red9812
    red9812 Posts: 85 Member
    Thanks for sharing! Am about to start this program!!
  • justinamay0535
    justinamay0535 Posts: 132 Member
    Tomorrow is my last day at Stage 1 and I love the program!! Great job and wonderful results!
  • marand94608
    marand94608 Posts: 67 Member
    Congrats on your successes! You've lost a lot of pounds and inches!

    I'm also about to start the first Stage of this program. How many minutes do the 1A/1B workouts take to complete?
  • Shtallionchick14
    Shtallionchick14 Posts: 61 Member
    Congrats on your successes! You've lost a lot of pounds and inches!

    I'm also about to start the first Stage of this program. How many minutes do the 1A/1B workouts take to complete?

    30-35 or so. I usually do a 15 minute warm up on the bike too - just to get my muscles loose.
  • SRH7
    SRH7 Posts: 2,037 Member
    Those results are amazing and really well deserved. Thanks for the inspiration :flowerforyou:
  • akarney
    akarney Posts: 124 Member
    Fantastic job! I'm in week 2 of Stage 1 and am sore, but a good sore! Thanks for the inspiration to continue!
  • KodAkuraMacKyen
    KodAkuraMacKyen Posts: 737 Member
    That's awesome! I loved that program! Congrats and go you!
  • jnh17
    jnh17 Posts: 838 Member
    Congrats on your successes! You've lost a lot of pounds and inches!

    I'm also about to start the first Stage of this program. How many minutes do the 1A/1B workouts take to complete?

    The first 4 workouts are pretty quick -- less than 3 minutes (only 2 sets of each). Once you up to 3 sets of each, it goes a little longer. Stage 2 workout B took me around 70 minutes.
  • jnh17
    jnh17 Posts: 838 Member


    I think I started off way too low so I increased weight almost every time. That would be part of the reason why my gains look so big.. :)

    That's the same way with me the first time I did the program. This time, I knew where to start so the gains are much slower...but still there!
  • cristeberga
    cristeberga Posts: 251 Member
    This is awesome!! This is what I need now that I have reached my goal weight.

    Congratulations!! :drinker:
  • petersonabt
    petersonabt Posts: 518 Member
    Great job :) that's awesome! im going to a personal trainer right now but got this book the other day may try it when we move. :)
  • MeeshyBW
    MeeshyBW Posts: 382 Member
    O ordered the Kindle version but i actually hate reading books on my iPad so am going to order the paperback. They only have it as used on Amazon UK at the moment for some reason so that will have to do I guess. It's a pretty expensive book TBH but if it works, it's worth it!
  • dancingdeer
    dancingdeer Posts: 373 Member
    bump
  • lizzzylou
    lizzzylou Posts: 325
    bump
  • Reinventing_Me
    Reinventing_Me Posts: 1,053 Member
    Awesome!!!!
  • EmmaKarney
    EmmaKarney Posts: 690 Member
    I have the kindle version on iPad too -I'm going to start reading it soon. I know I need to start strength training trouble is I just don't enjoy weights as much as I enjoy circuits, HIIT or spinning.
  • jnh17
    jnh17 Posts: 838 Member
    O ordered the Kindle version but i actually hate reading books on my iPad so am going to order the paperback. They only have it as used on Amazon UK at the moment for some reason so that will have to do I guess. It's a pretty expensive book TBH but if it works, it's worth it!

    It cost me like 12 bucks on Ebay....
  • PixieGoddess
    PixieGoddess Posts: 1,833 Member
    GOOD FOR YOU!! :drinker:

    I've tried the program a couple times, but can never finish Stage 1. I just get so damn bored doing the same 2 workouts 3x/week for weeks on end! :ohwell:
  • MrsK20141004
    MrsK20141004 Posts: 489 Member
    Super inspiring! I just bought the book and am looking forward to starting!

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