Stage 1
Replies
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Hi!
I am pretty new here, and am excited about the program.
I started stage 1 a few weeks ago. I do 3 times a week. Today was Workout A-3. When I did A-2, my thighs were extremely sore from A-1, and I couldn't get good form. Today I felt a lot better.
I am new to weight training and I find some exercises almost impossible and some too easy.
Anyhoo, today's work, and I know I'm not as impressive as many pals here, but I am still trying to figure out my limitations slowly and carefully.
Squat: 12x55 and then 12x65 because the 55 was too easy.
Push up: I still need the 45-degree angle. I can barely finish the 2 sets of 12. It's almost impossible for me but getting slightly better.
Seated row: 2 sets of 12x55. Still pretty easy.
Step up: 2 steps under the bench and 20# per arm. 2 sets of 12 each leg. I did them a bit faster because it was easier that way. It's painful to hold those dumbbels! Question- do you rest between legs?
Prone Jackknife- 2 sets of 10. I could do more! I finally got the hang of it and I only start to feel the challenge at reps 9-10.
One last question: What do you eat afterwards? Is Greek Yogurt a good choice?0 -
Just doing my last workout B today. Then Monday and Wednesday I will be doing the bonus AMRAP workouts.0
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First workout today. I did girl push ups, haha.0
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Hi!
I am pretty new here, and am excited about the program.
I started stage 1 a few weeks ago. I do 3 times a week. Today was Workout A-3. When I did A-2, my thighs were extremely sore from A-1, and I couldn't get good form. Today I felt a lot better.
I am new to weight training and I find some exercises almost impossible and some too easy.
Anyhoo, today's work, and I know I'm not as impressive as many pals here, but I am still trying to figure out my limitations slowly and carefully.
Squat: 12x55 and then 12x65 because the 55 was too easy.
Push up: I still need the 45-degree angle. I can barely finish the 2 sets of 12. It's almost impossible for me but getting slightly better.
Seated row: 2 sets of 12x55. Still pretty easy.
Step up: 2 steps under the bench and 20# per arm. 2 sets of 12 each leg. I did them a bit faster because it was easier that way. It's painful to hold those dumbbels! Question- do you rest between legs?
Prone Jackknife- 2 sets of 10. I could do more! I finally got the hang of it and I only start to feel the challenge at reps 9-10.
One last question: What do you eat afterwards? Is Greek Yogurt a good choice?
I don't rest between legs if I don't have to. Sometimes I will grab some water but I would just like to push through and get it over with. I ended up doing step up with a barbell (still do) because of my grip. I couldn't lift more than 25 lb per hand but wasn't feeling the burn. In Stage 2, I am now up to 70 lbs with step up, I would never get there if I was doing dumbell.
I eat cottage cheese if it is a snack, if I need supper, my go-to is tuna salad on some sort of crackers. I am not too good with eating right away after all the time though.0 -
First workout today. I did girl push ups, haha.
Did you try angle pushups? The book kinda goes away from "girl" pushups so you may not be getting the full benefit.0 -
Tonight I will be doing A5. Push Ups are my nemesis. I have been using a bench (hip height). Today I decided I will try real ones for the first time! I hope I can do it.
3x10.... Yikes!!!0 -
Errrrr. Sorry to update I missed my workout. I got delayed on the way home and became extremely fatigued and hungry. I ate and was still hungry and just went straight to bed. This is the first time I've missed a workout since I started (I did 8 total so far). I just knew there was nothing in me that could lift weights that night.
With renewed strength I will resume the program tomorrow and conquer them push ups!0 -
I'm restarting Stage 1 tonight after a looonnnggg break. Too long. Square one, here I come, lol.0
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I finally finished Stage One (the regular workouts) last night. I started on February 4th and finished on March 10th. I still have to do the AMRAP workouts, but I'm excited to compare my starting and ending weights. I had to use all dumbbells for the workouts because I couldn't get to a gym and had to lift at home, so my numbers might look a little funky. My shoulders are my weakness. I can't seem to go up much in weight there.
Exercise-Start Weight/End Weight
Squat 15/40
Push-ups (regular "man" style) 7/24
Row 20/30
Step Ups 10/25
Deadlift 20/40
Shoulder Press 8/10
Lat Pulldown 8/10
Lunge 10/300 -
I have a problem doing the step-ups and lunges. I don't feel like I am getting anything out of step-ups (and I just don't like them - lol). So I was doing the leg press weight machine in place of -- but now I read that it may not be doing the same thing. Are there any alternatives?
And lunges - really hurts my knees and I am going on 50 and I run/walk everyday (which I do to get out of the office and I love it) so I don't want to hurt my knees to a point where I can't run. Last year I had a torn meniscus and it was very painful for about 3 months but I laid off and it healed and has been fine - but I don't want to go through that again. I do find that walking lunges are easier for me so I've been doing those - but again is there another exercise or machine that will work the same muscle but not but so much stress on the knees?0 -
What have you been doing for squats? I can't offer many suggestions for machines as I have tried staying away from them as I want the full body workout, but I did find that switching to a barbell for stepups and lunges worked better for me. I had issues with grip so I couldn't move up, but now with a barbell, I am doing step-ups with 60lbs loaded on a bar (no way I could hold 50 lb dumbells in each hand). Using a barbell may shift the weight a little more too so it may not be as hard on your knees (my lunges were walking also for stage 1).
With all that said, I am not sure if you read ahead, but there is a lot of lunges (different varieties) and stepups later on (stage 2). Maybe try some of the other lunges, like from a box, instead..?0 -
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!0
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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.0 -
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 two0 -
I'm probably talking to an empty room here but that's okay since I love the sound of my own voice lol. I'm starting nrol4w tonight. I'm going to pick up my step and hopefully my barbell tonight because I'm really sick of using my easy curl bar as a sub. If I start the program today I'll be finished at the end of September and I'm really excited to get started. I brought the book with me to work to day so that I can reread the food and exercise form portions again just to make sure I'm doing everything right.0
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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!0 -
It's funny. When I looked at workout A I thought to myself "You've been doing the lifting thing for 2 and a half months. This will be a piece of cake" I read the past posts on stage one and STILL thought "You've been doing the lifting thing for 2 and a half months. This will be a piece of cake". If workout A is what cake is really like then I never want to eat cake again. I couldn't even get through all of the step ups or prone jack knifes. I did about ten reps per set. At the end I was starting to sweat and I NEVER sweat when I'm working out. My legs felt like jelly when I was finished and I barely had the energy to start up the blender to make my protein shake and dinner. B1 tonight and since my legs still feel like crap I know it's going to be interesting. I'm certainly going to go into this with much more humility.0
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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.0
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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. 0 -
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=150 -
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?0 -
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.0 -
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!0 -
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!0 -
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!0 -
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.0 -
Hey,
I started level 1, workout A yesterday. I used really light weights because I wasn't sure how much I could handle. Today I went for a run which was probably a bad idea because now my whole body is exhausted. Looking forward to workout B tomorrow.0 -
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!0
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DouMc- I went for a run yesterday as well after doing A3. I fell asleep on my couch at like 8:30! These workouts don't look like they'll take a lot out of you but then I try to add in something else and I'm worn down!
Pudding1980- One of the tips that I liked the best that's floating around somewhere on MFP is that heavy lifting is a subjective term. If it's heavy for YOU then it's heavy. It doesn't matter what anyone else is lifting as long as your progressively lifting a little bit more as often as you can. I was lifting before I started NR and I had to decrease my weights with some of the workouts! Don't get discouraged. I can't get past 60 degree pushups to save my life and I had to change the way I do lunges so that they wouldn't hurt my knee. It's easy to feel like everyone else is breezing through these workouts and you're just stuck and crazy looking but I guarantee you that is not the case.0 -
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!0
