Stage 1
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The 30lbs in the shoulder stats is 2 15lbs, not 30 lbs each hand. I guess I should have clarified that. I hate shoulder exercises because that is my weakest link but I know I have to make them stronger. I also feel nothing with the Swiss ball crunch, maybe I should do more also.
I hold weight plate doing swiss ball crunches - I started by just resting them on my chest - I now hold a 35# plate above my chest. The next level will be holding straight armed behind my head. More? meh... better to add the weight and make sure you are really squeezing your core, front & back.0 -
I did my second A workout last night. I have to admit after I did the first A workout I was worried I wouldn't be getting enough out of it, but after doing the B workout on Monday and the second A workout last night, I can say I am officially sore. The step ups just about killed me. I increased to 40 lbs (20 each hand) and was a little wobbly the 2nd set through.
@suelegal: I did hold a 5lb weight plate the second set of swiss ball crunches but I do need a heavier weight. That weight just happened to be sitting there when I was doing it. I love the option of holding it straight out. I will have to try that one. Thank you.0 -
Did workout A2 at lunch and I'm happy with my progress already!! Here are my numbers
Squat 25/15 30/15 (+6)
Push up 2 x BW/15
Seated Row 55/15 65/15 (+10)
Step up 2 x 40/15 (+10) *20 lb in each hand)
Prone Jackknife 2 x BW/12 (did extras because I love doing these!!)0 -
Halfway done with stage 1 today! I'm looking forward to upping to three sets on each exercise. I've seen a decent weight increase in most of the exercises, with the exception of the shoulder press (who would have thought?). For some reason I'm struggling with that one, but my endurance is getting better so I guess that's good.
I definitely feel like I'm starting to see some subtle changes in my body. My abs look great. I'm starting to see some definition in my arms. I have a long way to go on my legs since that is where I carry most of my body weight, but so far I'm feeling good!
How's everyone else doing??0 -
Hi all! Newbie to this group. I started NROLFW on April 27th. Today was Workout B, Workout 5:
Deadlift 3x10: 70#, 70#, 75# (workout #1 started with 50#);
Dumbbell Shoulder Press 3x10: 12.5#, 12.5#, 12.5#;
Wide-Grip Lat Pulldown 3x10: 70#, 60#, 60# (workout #1 started with 40#);
Lunge with Dumbbells 3x10: 15#, 15#, 15# (workout #1 started with 12.5#);
Swiss Ball Crunch with Weight 3x25: 15#, 15#, 15# (workout #1 started with 10#).
Unfortunately my gym does not have 5# increments for the cable machines. 60# is too light for the wide-grap lat pulldown but 70# is too heavy. I could only do 8 for the first set then switched back to 60# for set 2&3.
And the shoulder presses are surprisingly difficult for me and I use 12.5#. Although it is getting easier. After today's workout I tried to do a set with 15# and did 1 set of 8.
Anyway there are my current lifts with my beginning lifts so you can see the progression.0 -
Unfortunately my gym does not have 5# increments for the cable machines. 60# is too light for the wide-grap lat pulldown but 70# is too heavy. I could only do 8 for the first set then switched back to 60# for set 2&3.
you are doing great!!
most gyms have five pound rubberized plates that you place on top of the weight stack. you should look around/ask.0 -
Halfway done with stage 1 today! I'm looking forward to upping to three sets on each exercise. I've seen a decent weight increase in most of the exercises, with the exception of the shoulder press (who would have thought?). For some reason I'm struggling with that one, but my endurance is getting better so I guess that's good.
I am glad you mentioned this. I totally missed that the number of sets increases from 2 to 3 when you start the 10 rep exercises. Your post came just in the nick of time because I start them today.0 -
@kelly nice starting weights!
I feel you on the lat pull down problem. My gym goes up by 15# increments! How stupid.
Last week I was too stressed out for life and only made it to the gym once.
Back on track this week. A7 Tomorrow!! Yayy.
@rsharper-- how's the no cardio going??0 -
Wow Kelly and Lodi, you gals are doing great! I too struggle with the shoulder presses. I managed one set on my last A workout at 10kg but had so switch back down to 9kg for the second set. And it didnt' help that some guy was oggling me in the mirror and I felt like a Hulky freak.
I just finished A5 today and I had an insane urge to kiss the floor on my push-ups lol. I can't do it yet, have to close the 3 or 4 inch gap first but I am going to be working on accomplishing this!
~ Katia
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@chuckles- the no cardio is killing me! I know once I start to see some real results with the lifting it won't bother me as much. I haven't been real consistent with the lifting because Life keeps getting in the way (I am averaging about 2 sessions a week) when really I want to do 3. This week isn't looking good either because we are going away for the the holiday weekend. Oh well, I will get in what I can.0
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@rsharper-- i feel ya on life! Last week I only made it once! I finally made it to weight room again today and it was great.
Current stats for 3x10
Squats 120lbs (3x10)
Seated row: 85lbs
Push-ups 3 X15 (nose to the ground!!)
Step-ups : 6 risers with 25lbs each hand (total killer!)
Prone Jackknife 3 X15.0 -
I finally made it back to the gym for my second B workout. Stats as follows
Deadlift 15/75lbs 15/85lbs
Overhead dumbell press 15/40 15/40 (20 in each hand)
Lat pull down 15/75 15/75 (not ready for heavier yet)
Lunges 15/40 15/40 (20 in each hand)
Swiss ball crunch 8/25 8/25
I was wondering if anyone has done the lunges with a bar instead of barbells? I think I could go with heavier weights if I did that but was wondering if balance would be an issue?0 -
Just finished stage 1 a workout 3. My stats are
squats 95/12 100/12 (so proud to finally hit 100!)
pushups bw/12 bw/12
seated row 70/12 85/12
step ups 40/12 50/12
prone jackknife bw/10 bw/10
My son actually worked out with me this time.
Has anyone ever did back to back workouts without a rest day? I did because of the holiday weekend coming up. I hope it doesn't create a negative impact doing it.0 -
So I finished up my last A workout last night! Can I get a whoop whoop?!
Anyways I started pretty low with my weights, but I think I did have some good strength increases in some places, not so much in others. I am also doing everything at home, so by seated row is actually a bent over dumbbell row.
I increased 75lbs on my squats
I went from only being able to do 1 pushup military style, to doing 8.
I only increased a total of 10lbs on my dumbbell rows (+5 for each hand)
I increased a total of 30lbs on step-ups (+15 each hand)
And went from doing 8 prone jack kinves and hating them to doing 15 prone jack knives and hating them.
I will be doing my last B workout tomorrow. And since I have spent soooo much time in stage one, with having to start over because of almost cutting my finger off, I believe I am going to skip over the AMRAP and go on to Stage 2. 0 -
PB - whoop whoop!!0
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I wouldn't recommend doing this. The rest days are scheduled in the program so that our muscles have time to repair.Has anyone ever did back to back workouts without a rest day? I did because of the holiday weekend coming up. I hope it doesn't create a negative impact doing it.0 -
I've got a question about lunges in stage 1 workout B - it says 'repeat with your opposite leg forward, and continue to alternate until you've done all the repetitions with each leg'.
Does this mean right forward, left forward, right forward, etc - until you reach a count of 30? And that's one set? That's what I did and it seemed like a lot of reps compared to the other exercises. Have I got it right, or do you only do 15 in total for each set, rather than 15 per leg per set?
Sorry if it's a stupid question (o:0 -
I've got a question about lunges in stage 1 workout B - it says 'repeat with your opposite leg forward, and continue to alternate until you've done all the repetitions with each leg'.
Does this mean right forward, left forward, right forward, etc - until you reach a count of 30? And that's one set? That's what I did and it seemed like a lot of reps compared to the other exercises. Have I got it right, or do you only do 15 in total for each set, rather than 15 per leg per set?
Sorry if it's a stupid question (o:
I think you've got it right, but then your last sentence confused me. Its 30 total lunges, 15 per leg.0 -
I've got a question about lunges in stage 1 workout B - it says 'repeat with your opposite leg forward, and continue to alternate until you've done all the repetitions with each leg'.
Does this mean right forward, left forward, right forward, etc - until you reach a count of 30? And that's one set? That's what I did and it seemed like a lot of reps compared to the other exercises. Have I got it right, or do you only do 15 in total for each set, rather than 15 per leg per set?
Sorry if it's a stupid question (o:
I think you've got it right, but then your last sentence confused me. Its 30 total lunges, 15 per leg.
You totally have it right. I find counting 1-1, 2-2 makes it feel less brutal than 15, 16, 17, 18...because it seems like 30 is sooo far away.
Hi all! I'm starting the second half of Stage 1 tomorrow (should be today, stupid meetings...:grumble: ) and I'm excited/nervous.0 -
@ICU - thanks for the whoop whoop! :happy:
I just completed the last workout B, thus ending Stage 1! :bigsmile: I thought I would never see this day with a sinus infection and almost cutting my finger off trying to stop me! :laugh:
I workout at home so I do the substituted for the wide-grip alt pull down for the home variation. Except I used my husband's 10 pound barbell + weights instead of the dumbbells depicted.
I increased my deadlifts by 60 pounds
Increased my dumbbell shoulder press by a total of 10 pounds (5 each hand) wish I could have increased more on this one.
Wide-grip lat pull down variation, I increased 15 pounds
increased my lunges by 24 pounds total (12 each hand)
I went from doing 8 swiss ball crunches with no added weight to 15 swiss ball crunches holding a 25 pound plate.
I am going to take a week off from New Rules and tap back into my workout DVD collection and start Stage 2 the first week of June! I will also be posting progress pictures on my blog on here eventually. It might take me a while to get around to it. Next week is going to be pretty hectic for me:drinker: 0 -
Thanks so much pearlmullet and Icuconley (o:0
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@ PBS-- nice work! have fun with stage 2!!
I only made it to the gym twice this week. and have 4 workouts left of stage one and then I leave for Australia!! Yayyy.
Workout B6
Deadlifts : 115 x10/ 120X10/ 125x10
(I'm still struggling with the confidence to up my weights but am very excited to use the 35lb plates next workout!!! yayy! Then the bar won't be SO close to the floor, which makes my legs feel so much better. I think I have a pinched nerve.)
Wide-grip late pull-down: 85x8/ 70x10/ 70x10 (I'm still pissed about the 15# increments...ugh).
Dumbbell shoulder press 20# (each hand) (3x10)
Lunge! 25# each hand 3x10. I think I'm going to try it with the bar next time!
Swiss ball crunch : 10# 3X30.
Solid workout. I was feeling good about my weights (other than the lat pulldown).
@rsharper--- I almost went for a run yesterday because I only lifted twice this week. I decided against it to let my legs recover a little more -- those deadlifts are a killer on my hamstrings and butt!0 -
Hey, Everybody! I just started the program on Thursday and I'm pretty sure I've already messed it up. I did Workout A on Thursday and again today
Haven't looked at Workout B yet. My head is swimming trying to sort the letters, numbers, and charts.
I did start with easy weights on Thursday just to check my form and get a feel for the routine. I pushed it today to see where I'm at and I finished nice and wobbly in 15 minutes :laugh:
What's a good substitute for prone jacknife?0 -
runzalot-- why do you need a substitute?
I think mountain climbers in the plank position would be good. That way you're still working your core, hip flexors, arms etc.
Or maybe I could see v-ups would be good.0 -
Oh, yeah, mountain climbers are good! Or burpees?
I don't have a ball.
I'll have to look up v-ups.
Thanks, chuckles!0 -
Mountain climbers would be good, but you would want to do them slow to challenge your core. Burpees are more cardio.
By the way, runzalot, you are supposed to alternate workouts A and B.0 -
Thanks for the input, lcuconley.
Yes, I figured out that I'm supposed to alternate I'm gonna run today and do B tomorrow. 0 -
I just took some "before" pictures. Yikes. Pictures don't lie!0
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Pulled my groin yesterday playing baseball. I now know why it is so important to properly warm up and stretch and not just fast track it and socialize!! grrrr I am so angry at myself. I am missing todays lift and tonights soccer game. But I am being careful and resting it so I don't injure myself further. I will never make that mistake again!!0
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I did that once running all crazy up steep hills :laugh:
Hope you feel better soon!0
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