NROLFW Stage 1 Results
xMonroeMisfit
Posts: 411 Member
So here it is, the long awaited results of stage 1 of New Rules of Lifting for Women.
I am beyond exhausted of it. I was so ready for a change and am so excited(as killer as stage 2 has started already--) I didn't do the bonus workout at the end with the AMRAP because I left my spreadsheet of what I started with at work and ended up starting stage 2 anyway.. but anyway...
now *Drumroll* here it goes:
Lifting Stats: Started 2/20/13 Ended: 4/19/13
→
Deadlift: 10 lbs → 65 lbs
Shoulder Press: 12 lbs → 17.5 lbs
Lateral Pulldown: 40 lbs →60 lbs
Leg Press*used as sub for something*: 55 lbs →75 lbs
Squats: 10 lbs → 65 lbs
Push ups: went from Knees to toes
One pt DB row *Subbed*: 15 lbs →20 lbs
Calf Raises *subbed*: 15 bs → 25 lbs
Plank: went from 15 secs to 30 secs
Okay now on to the measurements:
Weight: 167 → 173.3 (+6.3 lbs)
Neck: 14" → 13.75(-0.25")
Chest: 41" → 42.25" (+1.25")
Hips: 46.5" → 45.0 (-1.5")
Belly Button: 43.25" →42" (-1.25")
Under Bust: 37" →38" (+1.0")
Thigh: 22.5" → 22.75" (+0.25")
Arm: 13.2 → 12.75 (-0.45")
Waist: 39.0" → 38.0" (-1.0")
Body Fat: 55.4% Fat2Fit → 49.0% Fat2Fit (-6.4%)
So in the end I've lost: 4.45" total and shaved off 6.4% BF (this is a bit off because I apparently was measuring the wrong place for waist.
Fat: 92.5lbs → 84.77 lbs
LBM: 74.5lbs→ 88.23 lbs
Thoughts? Comments?
I am beyond exhausted of it. I was so ready for a change and am so excited(as killer as stage 2 has started already--) I didn't do the bonus workout at the end with the AMRAP because I left my spreadsheet of what I started with at work and ended up starting stage 2 anyway.. but anyway...
now *Drumroll* here it goes:
Lifting Stats: Started 2/20/13 Ended: 4/19/13
→
Deadlift: 10 lbs → 65 lbs
Shoulder Press: 12 lbs → 17.5 lbs
Lateral Pulldown: 40 lbs →60 lbs
Leg Press*used as sub for something*: 55 lbs →75 lbs
Squats: 10 lbs → 65 lbs
Push ups: went from Knees to toes
One pt DB row *Subbed*: 15 lbs →20 lbs
Calf Raises *subbed*: 15 bs → 25 lbs
Plank: went from 15 secs to 30 secs
Okay now on to the measurements:
Weight: 167 → 173.3 (+6.3 lbs)
Neck: 14" → 13.75(-0.25")
Chest: 41" → 42.25" (+1.25")
Hips: 46.5" → 45.0 (-1.5")
Belly Button: 43.25" →42" (-1.25")
Under Bust: 37" →38" (+1.0")
Thigh: 22.5" → 22.75" (+0.25")
Arm: 13.2 → 12.75 (-0.45")
Waist: 39.0" → 38.0" (-1.0")
Body Fat: 55.4% Fat2Fit → 49.0% Fat2Fit (-6.4%)
So in the end I've lost: 4.45" total and shaved off 6.4% BF (this is a bit off because I apparently was measuring the wrong place for waist.
Fat: 92.5lbs → 84.77 lbs
LBM: 74.5lbs→ 88.23 lbs
Thoughts? Comments?
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Replies
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BUMP0
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Good job! I'm not done with stage one yet (still have Workout B 10 rep set x 2, Workout A 10 rep set x 2 and both 8 rep sets x 2) but I was so psyched about what has happened to my body already I posted some results from one month of progress (see thread not even done with stage 1...)
If you don't mind my asking, why did you substitute? I know in the book he is anti-leg press and some other stuff you may have done.
Did you follow the diet too? I haven't been because I'm a vegetarian, but I've been managing my macros and trying to have 35% protein.
Keep up the good work!0 -
Great results! Keep up the good work!0
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Good job! I'm not done with stage one yet (still have Workout B 10 rep set x 2, Workout A 10 rep set x 2 and both 8 rep sets x 2) but I was so psyched about what has happened to my body already I posted some results from one month of progress (see thread not even done with stage 1...)
If you don't mind my asking, why did you substitute? I know in the book he is anti-leg press and some other stuff you may have done.
Did you follow the diet too? I haven't been because I'm a vegetarian, but I've been managing my macros and trying to have 35% protein.
Keep up the good work!
I followed the Scooby calculations for what I should eat and really just played around with numbers to find what worked for my body. I ate at Maintenance and continued the program. As far as the macros go, I have been trying to focus on one Macro a week to get used to hitting them and seeing how my body responds.
I subbed some exercises because I switched gyms and I was a bit thrown off with the new lay out and scared of all the big brawly guys (I had moved from an all girl gym) now that I know where everything is and feel more comfortable, no more subbing for me!0 -
Haha the big brawny guys can be helpful! Today one randomly helped me with my form on deadlifts (I wasn't sticking out my booty enough), and noticed that I'm deadlifting the highest amount he's ever done (145!) I felt like a total badass
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Haha the big brawny guys can be helpful! Today one randomly helped me with my form on deadlifts (I wasn't sticking out my booty enough), and noticed that I'm deadlifting the highest amount he's ever done (145!) I felt like a total badass
they can be helpful, theres some though that think cause youre a woman youre a total idiot. I had a trainer show me how to do some exercises and theres this guy walking around making it his business to tell me what to do.0
