You guys. I did REAL PUSH UPS this morning! 2 sets of 15! I was pretty freaking excited. Today was technically my fifth lifting session of NROL4W, but I'm treating it as the second since the first week was so much about me figuring out the exercises. This is also the first session since I met with the trainer on on Thursday.

A: Squats 2x15 - 85 lbs (I felt like my form was better here than it has been before. I was way more focused on keeping the weight in my heels, which really stabilized me. I also did some active stretching beforehand and did a warmup set with just the bar, which I think was helpful).
B1: Push-Ups (REGULAR!!!) 2x15
B2: Seated Row 2x15 - 75, 60 respectively (I used a different machine this time and it was much more difficult, not sure why. On the other machine I could easily do 80-90. On this one I really struggled with 75 on the first set and when I went down to 60 on the second set, it was still tough. Not sure why.)
C1: Step Up 2x15 - 30 lbs (15 in each hand)
C2: Prone Jackknife 2x8

I worked on the Prone Jackknifes with the trainer a couple of days ago as well. I have a lot of core strength, so I've been having trouble with feeling like these were difficult enough. She suggested doing them really slowly, which helped a lot.

I also have been really trying to stretch my hamstrings at every opportunity. Last night I alternated stretching each leg up on a wall while I was reading. I'm hoping I can loosen them up before too long.

LWMS, I agree that your trainer sounds like a douchecanoe. I started with the squat rack. Even if it's intimidating and you can only use the bar, it is SO MUCH better than using a machine because it actually activates all your stabilizer muscles.

Couple of ways to make prone jackknife more challenging.

1, do a push-up on each time you straighten out
2, do them one legged
3, not sure what its called but my gym has these things, kinda like half a ball and a hard flat surface on top ( so you'd try and stand and balance on it). Use this to put your hands on so your balancing on it. I'll try to find a pic of what I mean.
4, do a pike instead of jackknife.

My trainer showed me all of these options to make it more difficult.

Thanks! you and a few others have suggested that a little cardio is ok, so I think that i am going for it!

Lesswaist - you definitely need to fuel your body for weightlifting. A small breakfast with lots o' protein is a good idea. You'll have better strength. Then another snack after your workout.
If you are sick and shaky, then you may need to go down in weight. You also may want to take another recovery day, if you are really stiff and sore.

I'm on workout 3A/B and enjoying seeing some strength gains. My upper body strength to start was very weak. One thing I've noticed is that my wrists got stronger, at first they were killing me holding the dumb bellls.

Here's where I am now:

Squat 2x12 at 70lbs - still practicing form, thinking of switching to flatter shoes. I'm noticing my left side is weaker, so my left leg tries to swing outwards when i squat. I feel it in my lower back today and the rear of my hips.
Push up - Started at 45 degree angle, trying to lower it progressively, but trouble finding a thing to push up off of at the right angle.
Seated Row 2x12 55lbs
Barbell Step Up - These kill me every time, 15lbs per hand. My left leg is getting a bit stronger.
Jackknife 2x10 reps - These I feel are too easy but get harder when I do them slower, as someone else suggested.
I've been adding planks on this day so I'm doing 2 60 second planks, worked up from 50 second. These are murder but I can feel them working almost every muscle.
Then I generally add 5-10 minutes of cardio after my workout at a pretty fast pace or alternating intense with slow. My own version of a little HIIT.

I'm doing somewhat well on the nutrition part but find it hard to resist treats and then I don't come close to my protein. I'm planning on getting a better protein powder soon which will make an end of the day shake more palatable. The Aria powder I have is gritty and it is a combo of whey and soy. I hear great things about Optimum Nutrition, and I'd love to try a cupcake or rocky road flavor.

Panthur - I have the SAME problem with resisting treats. I had a Big, FAT, chocolate dipped peanut butter cookie today. I tried to justify to myself that at least there is some protein in it, but really we all know there are much better sources of protein. I have to say ....it was delicious. Not that I am not allowing myself TOO many treats, I truly do relish the occasional treat!!! The treat kicks my fat, carbs, and calories, up without my needed protein, so can't do that everyday !

Slany - I did that pike slower and it WAS harder. Good recommendation.

here is what I did today, my A3 workout:
Squats
6 warmup reps with 55 lbs
2 sets of 12 with 90 lbs

Pushups
4 rung from bottom on smith rack (yay! getting closer to horizontal)
2 sets of 12

Seated Row
1 set of 12 at 50lbs
2nd set of 12 at 60 lbs (will be able to do both sets at 60 next time I think)

Stepups
2 sets of 12 with 22.5 dumbells in each hand (45 lb total)
4 risers on the step up

Jacknife
2x12 slow

5 min cardio warmup, ended with 10 min HIIT, 5 Min static cardio

My back is finally on the mend & I hope to be back in the gym tomorrow. Fingers crossed!

I'm not following the nutrition plan, just trying to eat well most of the time.

Woke up this morning back to square one with my back. I'm so fed up. Going to try to rest it as much as possible over the weekend & hope to get back to the gym on Monday.

It's not all bad. I did my measurements last night, one week in & am really pleased - I've lost 5cm over my thighs, hips, waist & chest!! No change on the calves and arms. Not bad seeing as I haven't worked out since Monday!

Hi,

Yeah, I lifted at the weekend. I do a Saturday morning as regular.

Squat - replaced with goblet squats - 35lb KB - Reps - 10/10/10
Push up - 75% pushups ( rotator cuff injury recovery) - 15/15/15
Seated row - 10 @ 99lb / 10 @ 99lb / 10 @ 99lb
Step ups - (all 45lbs) - 20 - 6 raisers / 20 - 6 raisers / 20 - 6 raisers
Prone Jackknife - 15/15/15

I decided to go on the treadmill for a bit to see how I did and I managed 20 mins at 6kph 2% incline (no previous cardio)

Today I decided to start doing couch 2 5k and I jogged / ran for 50 mins. I will be going in at week 3 next time as I have realised I am nowhere near couch anymore :happy: I felt really good when I finished.

I did try putting the barbell on my back on Saturday but it was pulling so I stopped and did goblets again. I will see how it is tomorrow and decide if I need to do goblets again.

Quick question: How important is the rest week between stage 1 and stage 2?

Quick question: How important is the rest week between stage 1 and stage 2?

I think it's up to you and how you and your body are feeling. That being said recovery time is very important. I just finished 1 last week and was going to jump straight into 2 this week, but decided to have active recovery this week instead and practice form on the Stage 2 lifts , etc.....just read your body and don't over work it....

Thanks for the reply. I'm going to take your advice

Hi Ladies!

Great lifting session for me yesterday! I'm really starting to see a difference in both my form and how much I can lift.

Back Squats:

Warmup Set: 1x12 at 45 lbs - I used this set to really work on my form and get a deep squat in. I have long spindly legs, so deeper squats are tough on my knees at higher weights. I'm hoping that as my stabilizer muscles get stronger, I'll be able to do deeper squats with more weight.

Regular Set: 2x12 at 95 lbs

Push Ups:

2x12 regular - Now that I can do regular push ups, I'm focusing on going slower and deeper and improving my form. I've really noticed a difference!

Seated Row:

2x12 at 60 lbs - I switched machines and the one I'm using now seems WAY harder than the other one at lower weight. Weird.

Step Ups:

2x12 at 35 lbs - How high are you guys stepping up? I am using a bench press bench, which is a pretty good distance off the ground.

Prone Jackknife:

2x10 - I'm still going slow on these and getting some workout from them, but I'm thinking of switching to a pike instead.

All in all, I was really happy with the day. My deadlifts are lighter than my squats (70 lbs), but I noticed improved form when I did them on Monday as well. I was having some good DOMS going on today, too, so I'm glad I increased the weight. I can't believe how fast your body gets used to what you're doing!

lizpirate -

Great job, I am seeing some improvement too and it's so exciting and motivating!

lambentjewel -

That's funny you hate the pushups but love the prone jacknife. Just this morning I was doing my workout and felt stronger in every lift/move - EXCEPT for the jacknifes. I'm kinda ashamed to admit that I sorta muddled my way through them half-heartedly, then did some incline crunches to "make up" for it. Totally unlike me! I usually try and be pretty honest with my workouts.

Also, I can relate with you about feeling slow in comparison to others in team sports. I spent the weekend at a beach Ultimate Frisbee tournament. I wasn't technically on the team, just spectating, but I played some and found it extremely challenging. Being around so many fit, fast people inspired me to keep working on myself. I want to go back next year prepared to completely smoke the other teams


Today's workout:
7/22/13 - A5

Warmup - 3 min jog, 10 body weight squats, 10 bar weight squats, reverse lunges with twist (feeling tight through my hips and left hamstring)

Squats - 10 x 95, 10 x 105, 10 x 105

Bent over row - 10 x 50, 10 x 60, 10 x 50

Pushups - 3 sets of 12 on the floor

Step ups - 3 sets with 60 lbs added

Prone jacknife - 2 sets of 5, then maybe 40 crunches. I hate these.


What's feeling good:

Looking in the mirror, I am seeing progress! My thighs appear much firmer, both in front and in back. My arms are more toned. Overall, my body just looks tighter. My calf muscles are really starting to pop, too, as well as the sides of my quads.

The thorough warmup allowed me to squat deeply, and I felt very strong (last time, I struggled a bit and stayed at 95 lbs all three sets). I felt much stronger at pushups as well. Step ups felt stronger - usually I have to rest between switching legs, but didn't feel the need this time. I noticed that I push more with my outer leg than inner leg muscles, so I made a point to push firmly though the middle of my foot and step up straight and tall.


What's feeling not so good:

Prone jacknifes - I need to work on these. My upper core is weak.
Need to stay strong with my step-ups and lunges; I realized I may have been allowing my legs to fall slightly to one side or the other and not using my inner/outer leg muscles evenly. It's exciting to see these muscles grow more evenly. I have a history of blowing my knees out (though fortunately it's always been just some kind of weird dislocation and I haven't torn anything) so a major goal of mine has been to strengthen my knees.

Okay ladies, serious question about getting started. My husband and I are going to start lifting together and I thought this would be a great way for us to get started. The question is, neither of us are new to lifting. He's been doing it on and off for years and I've been doing group boot camp style classes for a couple of years. In any given workout, I already do a lot of these exercises but low weight (12-15 lbs) and high reps; should we still start off with Stage 1 or would it make sense to skip right to Stage 2?

This is our first time working out together (he's really bossy and I don't like to listen) so I'd hate to bore us to death with Stage 1 but I don't want to kill us on Stage 2 either.

Start at stage one with weights that feel challenging enough for you.