Sam wishes she got a small LOL! I was over by 400 for the day so the small would have been better, or I should have avoided that 11PM Protein bar wither way. On the bright side the almost 900 cals meant I didn't eat anything for over 6 hours. tHat's unheard of.

Did a little run tonight. Put vodka in my recovery drink :drinker:

Mary, I don't know what that could be. Probably just a pulled muscle or something?

Sam, good for you lifting on a Weekend.

Runz, lol! Seems like that would dehydrate.

I got my 3 lifting sessions in last week. This week we are headed for a vey impromptu vacation. I am glad to go, but I have a special family photo shoot coming up in two weeks and I was hoping to lose a few pounds by then. Not sure that will happen with us going on vacation.

Cowgirl, I have to lift on Sunday, because Monday is family day and this way I can get to the zumba classes without having to do a two-a-day. Tuesday will be my only rest day between now and Saturday. I have to take advantage of my high energy weeks.

New Goal: I bought a LBD today with shoes for under $10. It almost fits. I will have to have it altered no matter what because I CAN'T loose any more inches around the ribs, but an inch or two off the belly would mean NOT having to take that area in as well. After tailoring it will be a less than $50 dress. Gotta lose some belly.

Awesome, Sam! Being strong means living longer (or so I say :bigsmile: )

My plan is to hit the gym around 8:30. I have a full day in front of me. I HATE going in the afternoon. It's too hot and crowded for me.

After that one day I haven't felt that knot in the back of my knee. weird.

Good morning all,

I tried this program about 6 months ago but never really got my food in the best shape so I want to start this again.
When I was here before someone had created a spreadsheet for the stages with the exercises involved - does anyone still have a copy of this that they could share with me or point me to the link for that?

Thank you in advance.

Claudette

Good morning all,

I tried this program about 6 months ago but never really got my food in the best shape so I want to start this again.
When I was here before someone had created a spreadsheet for the stages with the exercises involved - does anyone still have a copy of this that they could share with me or point me to the link for that?

Thank you in advance.

Claudette

Claudette, I have it. PM me an email address and I'll share it from google docs.

I didn't sleep well last night . I tossed and turned. The alarm sounded way too early and I turned it off. BUT before you get too upset :bigsmile: I got to the gym around 6pm . My strength wasn't as good as last week. I managed to lift the same but man! was it difficult!

Welcome back Cushy.

Sue, what's 5/3/1?

Sam! I love it! I am not going by scales. I haven't been on the scale in ......2 maybe 3 weeks. I don't even remember. The underwear photos are all the motivation I need. I just wish the inches were coming off the bottom half, but I know it will eventually follow.

My glutes are sore from the squats . It looks like it will be another evening workout. I hate going when it's busy. Everyone stands around talks with their workout buddies. Men are just as bad as the girls. Nothing makes me madder than seeing young girls not serious about exercise using machines while I stand around and wait. All the while my heart rate decreasing.

Runz, don't mess around. If it hurts bad enough get it checked ASAP.

I got my lifting in this morning. I was a little later than usual, so there were a different group of people. Apparently it was national Deadlift day. Every Bar and bench was being used. I had to use the forsaking Smith. I HATE THE SMITH. My form was all off. I did increase weight a smidge. I took it really slow to focus on the movement and get the best out of the exercise. I wanted to make sure I was doing the work, not the pulley system. Everything else was about the same.

You know when you have one of those "I feel good. It feels like I am getting skinny and then you go try on an outfit you haven't worn in a few years. Then all you want to do is cry and eat because the outfit still doesn't fit moments?" Yeah, I just had one .

Beeps, Hawaii is my dream vacation. One of these days.........

Worked out after lunch today. It wasn't so busy in there. I didn't have to wait for machines. BUT I do need some gloves. The calluses are forming and my hands hurt. Hibbett Sports did not have a great selection. Two black ones to choose from. I have searched Amazon but the reviews on the majority of them have me indecisive.

Recommend a glove?

Hey everyone, sorry I've been awol again. I can't even begin to tell you how busy it is right now, not just at work but everywhere! Yikes!!

So here are my measurements beginning and ending NROL4W
MEASUREMENTS 6/11/2012 8/1/2013
Calves L/R 15/16 15
Thighs L/R 26/26.5 26
Hips 42 40
Waist at bellybutton 35.5 32
Natural Waist 32 30
Under Breast 31 30
Breast 37.5 37
Upper Arms 10.25/10.5 10.25/11


I have some substantial loss in some areas. My thighs, which have always been the last to go, haven't changed in size but there's real muscle under all the fat that's still there.

I'm still way behind, and have to catch up!

Welcome b-grrl and any other newcomers I haven't seen yet.

Hawaii was without a doubt my most favorite ever vacation! I urge everyone to go see this beautiful group of islands

..and that's all I have for right now! I'll tell y'all about 5/3/1 next time.

Ladies,

I am stopping in really quick as i am just a few days away from my wedding. A few questions regarding stage 2:

1. What is the difference between the static lunge with rear foot elevated and the Bulgarian split squat? These seem the same exercise to me. Am I missing something?

2. Now that I am doing some exercises with tiny weights (5 lbs for the prone cuban snatch), how do you recommend I go up in weight if the next size is 7.5 lbs - a 50% increase?

Also, the reverse lunge from forward box (with mere 8 lbs dumbbells) KICKS MY BUTT.

Sue - did you lose any weight, or was this all due to NROL4W workout? Good job! Those are impressive numbers!!

Ladies,

I am stopping in really quick as i am just a few days away from my wedding. A few questions regarding stage 2:

1. What is the difference between the static lunge with rear foot elevated and the Bulgarian split squat? These seem the same exercise to me. Am I missing something?

2. Now that I am doing some exercises with tiny weights (5 lbs for the prone cuban snatch), how do you recommend I go up in weight if the next size is 7.5 lbs - a 50% increase?

Also, the reverse lunge from forward box (with mere 8 lbs dumbbells) KICKS MY BUTT.

Sue - did you lose any weight, or was this all due to NROL4W workout? Good job! Those are impressive numbers!!

Jewel, I will answer really quick as I am headed to bed. Hopefully others will chime in.

Foot placement! Bulgarian split squat the entire top of foot should be flat on resting spot. Static lunge , if I am not mistaken, isn't as elevated. And only your toe should be resting.

Also, my gym has weights like that. I went up when it was time. But if I could only do half the set then so be it. I was getting stronger. I would use that weight until I could easily do the entire set/reps with the weight I once struggled with. HTH :flowerforyou:

Mary, I bought cheap gloves at Target. They protect my hands and work, though I don't wear them anymore. A little bit of moisturizer after my workout and I'm all good.

Jewel, Mary is correct the foot placement is actually different. The Bulgarian split squat the foot is much higher up. The TOP of your foot should basically be resting on the seat of a bench or something, almost like your doing a quad stretch. Don't use too much weight for this one. Start with a 5-10 plate. For the static lunge, You are in a lunge position with your toe slightly elevated, such as on an aerobic step. I think I used 10s the last time I did reverse lunges, and ended with 10s on the cuban snatch so don't feel bad. In this stage you are really working those small muscles, so you need little weights.

I should be at the gym right now, but my trap hurts again and I need a break. I've gone SUnday, Tuesday and Wednesday Zumba last night we were having technical difficulty with the music, so it wasn't the worst workout. I woke up really tired though. I didn't even notice hubby get out of bed. I may do Zumba later if I'm not too tired from walking.

Today I am taking my kids into the city for the first time. It's kind of sad that I live 45 min out of Manhattan and NEVER go. Actually the cost of traveling in makes you think twice about going. Anyway, Finally taking the kids to see Madam Tussauds

Beeps, sounds like you are having a very active vacation. It's our dream to cycle up one of the volcanoes Glad you are having a great time.