I have been doing the squats with a barbell and have no problems with those. No I haven't read that far ahead maybe I'll go and just check out a few variety and try them. Good do know that walking lunges is ok!

Today will be workout B-7. I increased weight steadily but recently been getting stuck where I can't even do 6 reps... Not sure what I'm doing wrong- could I be breathing the wrong way? Did I move up too fast?
I am stuck between the need to progress and the need to do the reps well enough, i.e. not slack off on the last two reps because they're too hard or something...

IDK... Just feeling a bit lost and like I've hit a wall.

Any support will be appreciated.

You may have moved up too fast. I would back off the weight a little and then move back up in a week or two

Finished stage 1 on Sunday!

I had the most annoying realization- I was having a lot of trouble with the lat pull down. My stats were all over the map. One day I was doing 75# and the next time around 75# was impossible and I had to go all the way to 60#.

Frustrated and confused, I was hit with sudden clarity.

The pull down bars are not the same! There is a black one and a silver one and the black one weighs a lot more so it helps you pull more weight. So when I thought I was doing 75# last time, was probably closer to 60#. So after 8 workouts of "inconsistent" progress, I finish stage 1 without feeling good about this one, but as a defense, I always made sure to feel challenged. I hope it means some strength was achieved nonetheless.

Stage 2 here I come!

Completed my first week. Now that I've gotten over my abject terror of the workouts I'm ready to go ahead and tackle this weeks three workouts full steam ahead. I've joined the challenge in the daily discussion thread and my goals are to complete the three workouts this week, hit my calorie goals, and go walking/running on the weekends weather permitting. I think these are all feasible goals and I'm excited to get this week started. I had a bit of a panic on Friday I think because my weight was up .6 pounds. I had a brief second where I was ready to give up on the program and regretted every bite of food that went in my mouth. But then reason kicked in and I remembered that I had bumped up my calories by 400-700 and had reintroduced weight lifting after a week off. Of course my weight is up a little. I weighed myself again this morning and I'm right back where I was before I started NROLFW. I almost freaked for nothing.

I finished my last Phase 1, A workout. One more workout (tomorrow) for Phase 1. Yay!

Beginning and ending weights
Squat
beginning = smith bar
end = free barbell, total of 110 pounds

Push-up
Beginning=girl push ups
End=boy push ups

Row
beginning =70lb
end=160lb

step-up
15 pound dumb bells
30 pound dumb bells (I am stuck there because of hand strength

Jack-knife
beginning = 8
end=15

Completed my first week. Now that I've gotten over my abject terror of the workouts I'm ready to go ahead and tackle this weeks three workouts full steam ahead. I've joined the challenge in the daily discussion thread and my goals are to complete the three workouts this week, hit my calorie goals, and go walking/running on the weekends weather permitting. I think these are all feasible goals and I'm excited to get this week started. I had a bit of a panic on Friday I think because my weight was up .6 pounds. I had a brief second where I was ready to give up on the program and regretted every bite of food that went in my mouth. But then reason kicked in and I remembered that I had bumped up my calories by 400-700 and had reintroduced weight lifting after a week off. Of course my weight is up a little. I weighed myself again this morning and I'm right back where I was before I started NROLFW. I almost freaked for nothing.

I stalled for a full month after beginning NROL4W. I was even up a bit on some days. I trusted the process and I did lose inches that month so it was all good I began losing again in month #2, but it is slower now. I lost 4 pounds in March, but I also lost 4 inches. I am okay with that.

Did you follow the eating plan as well?

He suggests that you eat at maintenance for one month and I didn't. I did increase my cals some. I was 1200-1300 before lifting and now I am eating 1400-1600 plus eating back 50-75% of my exercise calories.

Wow ladies, you're all so inspiring! I am starting stage 1 on Monday and have a question about the squat in Workout A: am I okay to sub dumbells resting on my shoulders for the barbell at first?

Also, regarding the step up, is it better to increase the weight of my dumbells or the height of the step, as I move on? Or did you increase both a bit at the same time?

Finally, for the prone jackknife: if I have already been doing these for a bit and therefore find the sets and reps pretty easy, should I modify it to a straight-leg jackknife? Two sets of 8 or 10 wouldn't be challenging for me right now.

Thanks!

You are absolutely okay to squat dumbells before switching over to the barbell. That's how I used to do them. You won't progress as quickly or see as quick a change in your body but they will still work. With the step up I've found that when I increase the height I have to work my way back up to the heavier weights. Prone jack knifes aren't challenging for you? Congratulations. You've just moved into hero status. If you need to modify them for a challenge I can't see why the author would say no. Just pay attention to your body. If anything starts to hurt in a way that it shouldn't back off the modification. Happy lifting and enjoy that first workout!

Ok, question for you ladies. My gym doesn't have a squat rack so it looks like I can either choose a smith machine or would have to lift lighter to actually get the weight over my head on my shoulder. What should I use? What are my options?

Thanks!

From what I've read the smith machine isn't good for you because it limits your range of motion, takes away your bodies need to balance, and works completely different muscles. You may be better off going lighter so you can get the weight on you.

I have done workout A and B both once and liked most of it, except the push-ups and lunges. I suck at those. I am disappointed because I am not lifting as heavy as most of you and thought I had decent strength to begin with. Oh well. Onward and upward!

I love your username redlipstickly! :laugh: And yes the workouts do take a lot out of you!
I did workout B today and I loved it all except for the lunges. I hate lunges!! I did my first set with 10lbs dumbbells and only managed 10 reps so I went down to 4kg dumbbells and again only managed 10 reps!

Pudding1980, I agree on the push ups, I tried doing them off a bench in the gym and was a little embarrassed when I had to give up and go for a higher incline! We will get there though! I am also lifting very light compared to everyone else here but as redlipstickly said, its all relative, if it is heavy for you then it is doing the work!