Stage 1
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Thanks
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only 3 workouts left of stage one! I finished A7 today.
Current stats:
Squats: 130lbs
Seated Row: 85 pounds
Push-ups : 15 (nose to ground)
Step-ups: 6 risers 25# x 2
prone jackkinfe : LEGS STRAIGHT x7 and 8 more regular. holy balls they were hard!
took me a little longer to finish the workout. I needed more rest between sets. today was a killer.
Happy lifting everyone!0 -
Wow, chuckles, that's amazing!
wbfd, I hope you feel better soon. I think baseball is so prone to that kind of injury because you're so often going stop-fullout-stop, you know?
I'm on workout B of the second half (first WO). How much longer do you find the workout takes per session, when you add the extra repeats in the second half vs the first?
Also: if you're upping the ante on step-ups, do you do weight or height of the riser first? I'm at 30 on a high step-class step, but wondering if I should go back down to 25 and go higher? I don't know if I can grip much more, frankly.0 -
My workout yesterday took about 50 minutes. I was feeling a little sluggish so a lot of it was me telling myself to do the next set (especially with those damn step ups!!!)
For step-ups I like upping the steps and now I'm at 5risers+ a step so that the top of my thigh is parallel to the ground when I put my foot up. I also do 25# in each hand and sometimes I feel like my hands are getting more of a workout trying to grip the dumbbell than my legs! My gym goes up in 5# increments with dumbbells. I think for the last few workouts I'm going to try with a barbell! see how it goes...0 -
Did stage 1 B3 last night. I did find out the gym does have a section of barbells that go up in 2.5 lb increments and that made me happy.
Deadlift: 95lbs/12 95lbs/12
overhead dumbell press 40 lbs/12 45 lbs/12
lat pull down 75 lbs/12 75 lbs/12
lunges 50/12 50/12
swiss ball crunch 25lbs/10 25 lbs/10
The lunges were really hard and I did have to stop a few times. I agree with everyone that it is hard to hold the dumbells (wrist strength). I think next time I will use a bar and see if I can increase the weight better that way. I still can't increase the lat pull down yet and that is disappointing to me. I was happy with my deadlift weight increase.0 -
Just completed S1A1 and I must say it wasn't TOO bad, but I HATED the step ups! I think I picked fairly decent weights and I finished in about 30 minutes, that was great! I have never hankered down in the weightlifting department though so I am excited to finally follow a program that is simple enough that I don't feel overwhelmed or defeated before I get to the gym.0
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Workout No. 4 today. Very excited!0
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Oh, y'all. The pizza and I just got real.0
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Today is my last workout of stage one!!!0
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Back on it after a forced week off and I have only one thing to say, JELLY LEGS!0
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I was gonna run today but I have an achy shoulder/neck Anybody else get this? What do you do?0
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I like the dynamic stretching techniques described here:
http://www.bodybuilding.com/fun/donald1.htm
I found they really helped me when I was sore.0 -
Thank you, pearlmullet! I will check that out.0
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Hello,
I just started stage 1 and I am on workout B2 on Monday
For workout A seated shoulder rows, I did them at the gym today and than I realized there are a couple different attachments to use.
Does it make a difference which one is used? I am not even sure what they are all called, they had a bar, a curvy bar thingy , a triangular looking thing and something else.0 -
Just finished B3. Was gonna do a 2 mile run but golly...0
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Did stage 1 B3 last night. I did find out the gym does have a section of barbells that go up in 2.5 lb increments and that made me happy.
Deadlift: 95lbs/12 95lbs/12
overhead dumbell press 40 lbs/12 45 lbs/12
lat pull down 75 lbs/12 75 lbs/12
lunges 50/12 50/12
swiss ball crunch 25lbs/10 25 lbs/10
The lunges were really hard and I did have to stop a few times. I agree with everyone that it is hard to hold the dumbells (wrist strength). I think next time I will use a bar and see if I can increase the weight better that way. I still can't increase the lat pull down yet and that is disappointing to me. I was happy with my deadlift weight increase.
Your numbers are super impressive! I can only manage 20 lbs (2 10 lb dumbbells) for lunges and they are HARD! Killer deadlift numbers too. I think I need to push myself harder and work on form there. You should be really proud of yourself!0 -
Hello,
I just started stage 1 and I am on workout B2 on Monday
For workout A seated shoulder rows, I did them at the gym today and than I realized there are a couple different attachments to use.
Does it make a difference which one is used? I am not even sure what they are all called, they had a bar, a curvy bar thingy , a triangular looking thing and something else.
Use the small triangle with your grip close together, I sometimes use the rope as well.0 -
Just did 1A3. Got it in today, by 10 minutes!
Squats: 12/115lbs x 2
Seated Row: 12 reps with 20lb dumbbells in each hand x 2
Push-ups : 12 at 2" from ground the 6 at 2" from ground and then 6 on my knees like a girl!
Step-ups: 12 at 40lbs x 2 sets (18" step)
prone jackknife : 10x2
Night ya'll!0 -
You guys are impressive! Almost done with Stage 1...I lengthened it into 8 weeks instead of 6 though. Evaluations are next week -sweatdrop-
My last stats
Workout A
Squats - 3 sets of 8 @ 125 lbs
Push-ups - 3 sets of 15 @ body weight
Seated Row - 3 sets of 8 @ 100 lbs
Step ups - 3 sets of 8 @ 70 lbs
I traded jackknifes for 20 degree decline sit ups - 3 sets of 10 @ 10 lbs
Workout B
Deadlifts - 3 sets of 8 @ 105 lbs
Dumbbell Shoulder Press - 3 sets of 8 @ 40 lbs
Lateral Pulldown - 3 sets of 8 @ 70 lbs
20 degree decline sit ups - 3 sets of 10 @ 10 lbs
Hate the deadlifts...my grip is pretty weak so I struggle with them!0 -
I'm curious how many of you have done heavy strength training before NROL4W. The numbers I see you ladies STARTING stage 1 with are heavier than I will probably be at when I FINISH stage 1. My next workout is 4B and I'm pushing myself as hard as I can and barely finishing my sets and causing myself all sorts of horrible DOMS and yet my weights are nowhere close to what I'm seeing here. The first day of lunges I could only do 5 each leg with only my body weight. I'm now up to 10 with just body weight and to me that is huge. Overhead presses I had to start with 5 lb dumbbells and last time I did overhead presses I tried 15 lbs but could only do 7 so I had to drop back to 10 lb dumbbells. So I'm honestly trying but my numbers are terrible compared to everyone else. I knew I was a weakling starting out but apparently I'm even weaker compared to most people than I thought.0
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eponine, I'm starting Stage 1 later today and while I've lifted on and off in the past (and am currently doing so), I plan to start somewhat low because I'm small boned and already have knee joint issues from being a runner years ago and shoulder issues from too much computer use. On the overhead shoulder press machine I can only lift 10 lbs without feeling pain in the shoulder although after 6 weeks or so it is improving as far as doing more reps.
I also think that it may be problematic to increase dumbbells with the mostly 5 pound increments available in my gym (they have 8 and 12 lbs but after 15 lbs it's all 5 lb increments).
You'll probably see improvement within a few weeks.0 -
eponine, I think I'm a weakling, too. Let's just focus on improving ourselves, cheering for our peers, and forget the rest :flowerforyou:0
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I started on Sunday and I am feeling it today.
My starting weights for Workout A are
Squat - 30kgs (66lb) 15 x 2
Push ups - body weight - chest height bar 15 x 2
Seated Rows - 35kgs (77lb) 15 x 2
Step ups - 16kgs (35lb) 15 x 2 (or 30 x 2, however you would put it)
Prone Jacknife - 15 x 2 (missed that I was only meant to do 8)
Looking forward to starting Workout B tomorrow. Not sure my abs are though :laugh:0 -
Keep up the good work, Slany!0
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Just finished B3 and I forgot to lower my reps to 12
I hope that doesn't matter much- I also noticed I wasn't alternating some of the sets....for instance Dumbbell shoulder press and the Lat pulldown :blushing: ugh. Hopefully it hasn't changed any of my progress. 0 -
@ eponine: Don't focus on what others are doing, just worry about you, and what works best for you. Trust me YOU WILL get stronger! If you are a new lifter, you have to learn to read your body, and believe me you will. Just stay focused, stay on track, and like many on here have said: No matter what, KEEP MOVING and progress will come! And as my husband has always told me, when I get frustrated, you can't built Rome in a day. Hang in there girl!I'm curious how many of you have done heavy strength training before NROL4W. The numbers I see you ladies STARTING stage 1 with are heavier than I will probably be at when I FINISH stage 1. My next workout is 4B and I'm pushing myself as hard as I can and barely finishing my sets and causing myself all sorts of horrible DOMS and yet my weights are nowhere close to what I'm seeing here. The first day of lunges I could only do 5 each leg with only my body weight. I'm now up to 10 with just body weight and to me that is huge. Overhead presses I had to start with 5 lb dumbbells and last time I did overhead presses I tried 15 lbs but could only do 7 so I had to drop back to 10 lb dumbbells. So I'm honestly trying but my numbers are terrible compared to everyone else. I knew I was a weakling starting out but apparently I'm even weaker compared to most people than I thought.
@ llpaq I doubt forgetting to alternate will affect your progress so long as you did all the work!
As for me, I started week 3 today, not sure what number that is, I still have a hard time with that...lol! I am very happy thus far with my progress and only expect to get stronger! I couldn't wait to get to the gym! Lot's of NSV's for me this past week: My clothes are fitting better - I bought some new large (NOT XL) racer back tanks this weekend! I could zip up my motorcycle jacket without having to suck it in, and cinched the sides down a bit more! AND I realized yesterday I can now wrap a regular size bath towel around me without the "towel-gap"! I can see my body changing, maybe not in all the places I want - YET - but slow & steady wins this race!
Today: Though I think I was suppose to switch to 3 set of 10 reps .....I missed that darn it!
Squats:
15 @ 45# (bar only) I do this every time to check my form & loosen my ankle up a bit.
15 @ 85#
15 @ 95#
Push-ups
2 x 15 BW, modified on knees (here's a question, tell me what you gals think.....I feel as if I am getting stronger here and want to move from my knees, should I try some incline push-ups or try to jump straight in to regular push-ups, even though I don't think I'll be able to do all the reps?)
Seated Row
15 @ 80#
15 @ 85#
Step-Ups
15 @ 25# (each leg x 2 risers)
15 @ 30# (each leg x 2 risers)
Prone Jackknife:
2 x 15 knees to chest
Hurry Up Wednesday! :bigsmile:0 -
Squats:
15 @ 45# (bar only) I do this every time to check my form & loosen my ankle up a bit.
15 @ 85#
15 @ 95#
Push-ups
2 x 15 BW, modified on knees (here's a question, tell me what you gals think.....I feel as if I am getting stronger here and want to move from my knees, should I try some incline push-ups or try to jump straight in to regular push-ups, even though I don't think I'll be able to do all the reps?)
Seated Row
15 @ 80#
15 @ 85#
Step-Ups
15 @ 25# (each leg x 2 risers)
15 @ 30# (each leg x 2 risers)
Prone Jackknife:
2 x 15 knees to chest
Hurry Up Wednesday! :bigsmile:
I love your NSV about the towel. I had that one a couple of weeks back and was really chuffed. It really is the little things isn't it
As for the push ups, if it were me, I would be inclined to start with the incline (pun unintended) I can do 5 proper push ups, but thats it. So I have started with the incline, of which I can do all of them and I am going to move it down a stage each time until I can do all 15 on the floor. At least thats the plan anyway.
Oh, the 'risers' are they the black (or whatever colour) blocks the step sits on?0 -
I think that's what Im going to do, if I can find a good incline at my gym.....yes the risers are the little colorful, blocky things the step sits on. haha! My gym is very limited on them too, so I am not sure if I want to keep the same weight and possibly start using a higher bench, or just stay with the 2 risers and increase my weight.... if I could get a hold of one more riser that'd get my knee/top of thigh at 45 degrees when stepping which is what i'd like to be at......
Squats:
15 @ 45# (bar only) I do this every time to check my form & loosen my ankle up a bit.
15 @ 85#
15 @ 95#
Push-ups
2 x 15 BW, modified on knees (here's a question, tell me what you gals think.....I feel as if I am getting stronger here and want to move from my knees, should I try some incline push-ups or try to jump straight in to regular push-ups, even though I don't think I'll be able to do all the reps?)
Seated Row
15 @ 80#
15 @ 85#
Step-Ups
15 @ 25# (each leg x 2 risers)
15 @ 30# (each leg x 2 risers)
Prone Jackknife:
2 x 15 knees to chest
Hurry Up Wednesday! :bigsmile:
I love your NSV about the towel. I had that one a couple of weeks back and was really chuffed. It really is the little things isn't it
As for the push ups, if it were me, I would be inclined to start with the incline (pun unintended) I can do 5 proper push ups, but thats it. So I have started with the incline, of which I can do all of them and I am going to move it down a stage each time until I can do all 15 on the floor. At least thats the plan anyway.
Oh, the 'risers' are they the black (or whatever colour) blocks the step sits on?0 -
I'm curious how many of you have done heavy strength training before NROL4W. The numbers I see you ladies STARTING stage 1 with are heavier than I will probably be at when I FINISH stage 1. My next workout is 4B and I'm pushing myself as hard as I can and barely finishing my sets and causing myself all sorts of horrible DOMS and yet my weights are nowhere close to what I'm seeing here. The first day of lunges I could only do 5 each leg with only my body weight. I'm now up to 10 with just body weight and to me that is huge. Overhead presses I had to start with 5 lb dumbbells and last time I did overhead presses I tried 15 lbs but could only do 7 so I had to drop back to 10 lb dumbbells. So I'm honestly trying but my numbers are terrible compared to everyone else. I knew I was a weakling starting out but apparently I'm even weaker compared to most people than I thought.
I am so glad to see this because I was thinking the same thing. I thought I was doing pretty good with a deadlift of 85lbs, squat at 75, and lunges at 36(which killed me).0 -
Did my first work out B today (I much prefer A)
Deadlift 15 x 25 kgs (55lb) - (warmup) - 15 x 30kgs (66lb) Both sets
Shoulder press - 15 x 10kgs (22lbs) (both sets) - my weakest exercise
Lat Pull down 15x 25kgs (66lbs) (both sets)
Lunges 30 x 16kgs (35lbs) Both sets - HATE these
Swiss Crunch (always thought that sounds like a cereal lol) 15 x 2 sets
Notes from today - my butt hurts :sad: but that means it must be doing something :happy:0
