I figured out why and how I herniated the discs! Deadlifting 120 pounds and using your back! Previously, I told yall I am really focusing on form and working the correct muscles. I googled, read, etc about a correct form and my 18 year old boy helped me today. I could barely lift 55 pounds for 12 reps!! When using the correct muscles it killed me.

I worry about this. I regularly watch youtube videos so I can keep thinking about form and working the right stuff. I would love links to your favorite deadlifts how-tos!

Funny how we are having this conversation about DLs. I did mine last night. I ate like crap so I lifted like crap. I only 3x10@95. I can do better but my first set I felt in my back and neck so I know I was doing something wrong. I set up on the floor instead of using the rack. I got my feet under that bar and pushed through my heels like a good girls. Needless to say, my hips and buns are a we big sore and I haven't even hot the 24hr mark yet. I will be hurting later for sure.

So I did the math and to be up 4 actual pounds over four months, means being over less than 1000 cals a week, less than 200 a day. My clothes are tighter, and my BF actually went up 1%. Yup it's fat. I thought I learned this lesson already, but even my doctor said that given my health history and dietary needs to really need to keep tracking and stay vigilant. CAdio is fun but it won't give me the results I want. When I become an instructor, I will have to limit the number of classes I do per week, eat back every single calorie burned, and focus on getting in my three sessions with the weights per week.

good morning ladies...hope everyone is enjoying their saturday. Unplanned rest day for me. I pulled my hamstring last night playing soccer. Not very badly, so I hope that a day off will have me set for lifting tomorrow. It is so frustrating to get injured, as I am in pretty good shape.

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mary - I agree with the advice on the lunges. My only additional advice is to really work the front leg and push off with you front foot, rather than pulling back with your straight leg.

cowgirl - kids are such a bad influence and the parties are the worst! I have one coming up in a couple of weeks. The good news is that my daughter has chosen "make your own sundaes", which I am confident I can forgo...I hate all that junk on my ice cream!

sam - good job listening to your body and focusing on form to challenge yourself! We are going to roadtrip to NJ to do your class once you are certified!!

sue - every time you mention your trainer, I say "oh, I want to do that!" I am pretty sure I am going to move onto Nia Shanks after NROLFW, but maybe I will do an interlude with a personal trainer...

lc, I hope you feel better tomorrow!

Got my lifting in today. I also got some nice cardio in chasing the kids' pony this afternoon and then wrestling with him to trim his feet. That little bugger is such a pain. He's now in "isolation" for his rotten attitude.
I've been reading some of Brett Cs(http://bretcontreras.com/) stuff and I'm going to check out the Strong Curves program to possibly do after Supercharged. It sounds very interesting. I know Beeps has mentioned it before, but I finally got around to looking up his website and reading the sample book on Amazon. I think I struggle with the glute activation more than I realized.

hey everyone! A trip to the gym did not fit in the schedule today (at least it has not yet!) as we had kids over for a sleepover and hubby is out of town. I made AWESOME whole wheat scones for breakfast. With butter and heavy cream in them, I thought they would be a million calories, but I put the recipe into the calculator and they were not that bad.

I did take the kids on a nice 80 minute hike. Pretty muddy, but very nice to get out! I hope we can do more of that this summer as there are lots of trails around.

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sam - hope your trip to six flags was fun!

cowgirl - man, working with that pony sounds HARD, as do most of the things you describe around the farm. I was checking out BC's stuff this week, too, when searching for nia shanks. I agree it looks interesting, but is "mr glutes" too focused on one area?

I am excited to say I am officially doing NROLFW! I have been on the Facebook group for awhile, and have the book for almost a year. I did Crossfit 3-4 times a week until about 2 months ago, and now am just doing it 2 days a week (will be my off days).

I am pretty strong already. Yesterday as day 1, I started with back squats at 95# and was ok for the 15 reps. My PR for 1 rep deadlift is #265. Not sure what I will start at for tomorrow for 15 reps! Any suggestions?

I started Stage 7 today. Love it, right up until I squished my pinky between a 60# DB and the rack. Ouch! No broken anything but man did that thing bleed. I was 1/2 done with the 2nd set so I decided better to stop and let it heal (and not bleed all over the weights). I'll repeat on Wednesday!

Mary, yes you have to go to the gym! You know once you get there you'll be psyched. Hardest part is making that first effort!

Beeps, so sorry about the car but glad you enjoyed Vegas! Those compressed weekends really wear me out but they're so much fun. I have one coming up the 14-17 with HS friends up in New Hampshire! We have way too many things planned in the short amount time we have, but we all also said we'll do what we want.

LC sorry your hammie is complaining. Foam roller? That always helps me out.

Cowgirl, I'm with you and LC! Love lifting, just the fact that I can pick up heavy stuff is a HUGE NSV for me. I was seriously a weakinling when I first started! I never thought I would be able to deadlift 50# never mind 150! My fav NSV is being able to wear smaller clothes, and being able to see the muscle!

Liz, welcome to the funny farm!

Ok, back to work for me. Catch y'all later!

wbf, OUCH! as for you question , I would start where you left off and adjust weights. You'll be fine, imho.

Beeps, I did go and glad it's over with :bigsmile: I feel good lifting weights.

As for those hated step ups, I did use bench height no weights. My leg is bent slightly more than 90 degrees. Until i finish this stage, I will continue to use this height and no weights or very low (5-10 lbs) so I can "practice" . I realized on 3 set I started bending more so I cut my reps down. NO more back injuries for me .

Hi everyone! At the encouragement of Beeps I came over to join this group. I am starting NROL4W today after doing a month or two (very off and on) of Jamie Eason's bodybuilder.com workouts. I'm really excited to start and learn and get stronger.

Welcome ramalem and lizaliz!! I hope you love the program as much as we have. Many here have finished NROL4W already and have moved to other NROL programs or just other things in general. We love to stay in touch and encourage each other.

wbfd22, yes proceed, you only have to worry about repeating a stage or section if you've been off for more than a month or so. Rest weeks are necessary, but they don't necessarily have to be scheduled. I almost predictably take off the week of my cycle. Wherever that week lands in my program, so be it.

Mary, great job getting to the gym. I know that even when I don't feel like going, I'm always glad I did. Great job with the step-ups

Beeps, welcome back. Sounds like you need a vacation from your vacation, but very glad to see you back at the gym already. you're a better woman than I. Sounds like you have a good plan for finishing your program.

Cowgirl, my most recent nsv was someone saying I looked fit and solid. However, today I had an anti-nsv, I couldn't get my size six pants past my thighs and over my butt. I've been wearing them alot over the last six weeks, even during my cycle, so I can't blame water retention. I noticed they were a little snug last week. Even my doctor said I may need to be vigilant about tracking my food FOREVER AND EVER.Great! I'm trying to be good today, as I watch my stomach I haven't seen in a while roll over the top of my jeans. I always said I wasn't going to be "that chick". Get it off, keep it off, how hard can that be. Harder than I thought.

I had crappy instant oatmeal today because I woke up late. NEVER AGAIN!!. It left me hungry and screwed me up the rest of the day. Right now I'm having a monster grilled chicken salad. Today was lame zumba day for exercise. Good thing because I don't think I could have lifted today, but I least I got in some kind of workout.

Any other ideas for re-loosing five pounds?

Beeps, I love Stage 7 too! Back to basics, but squats and lunges AND RDLS in the same workout? Holy aching glutes batman! Even with only 1/2 workout I have some serious DOMS!!!! But I know I'm going to do this 2x, these are my favorite lifts!

RS, sorry to hear about your daughter and your own yuck. The office manager's daughter did the same thing and at the same time, several years ago with no residual effects though she didn't much like being in that cast for all that time over the summer! Hope you are feeling better soon!

Ramalen, welcome! This program has been great for me! I was a 60 yo 180 pound weakling, and now I'm strong. I still have quite a ways to go to lose the BF that I have but this program has seriously made me strong. It's so adaptable, you can make it work no matter what.

Sam, my trainer swears by carb cycling. He lost an incredible amount of weight without really cutting cals - his plan goes like this

Mon - less than 30; Tues. 50-75; Wed 75-150; Thurs less than 30; Fri 50-75; Sat less than 30; Sun 75-150. When I am strict about diet and macros, I lose weight on this too but I've been less than stellar lately.

Mary, I'm with ya on the stepups, they are hard!!

wbf, the book even suggests taking a week off between the starges, so you're fine, just start up where you left off!

ETA Off to spin class

RS I hope your daughter heals quick, Life happens.

Sue, Carbs are my enemy. I eat a limited amount of animal protein beyond dairy. I only get maybe one meat serving a day and it's usually lunch. All of my meat alternatives while also being high protein are also low fat and have carbs mixed in. I'm doing better getting rid of most starches. At least I don't have any starch with dinner any more (totally counter to how I was raised) My hubby still needs high starches but he's the only one in the house at this point who eats them.

LCU I loved stage 6, I felt so bad-*kitten* afterwards. It really focusses on strength gains. I didn't get as much benefit from 7.

Hoping to lift tonight. I got a great night's sleep for a change so I shouldn't be too tired later. I'll be under cals for the day after planning food. very small defitict. I just want to focus more on WHAT I'm eating and start getting my five servings fruits and veggies again.