Daily Chat Thread
Replies
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So the physio says I have torn one of my glute muscles.
Bad times. Lots of rest and stretching. And definitely no squatting 3 x per week. He says my issues are that my hip flexors and my glutes are too tight for me to be squatting correctly at the moment. Hence the injury. This all makes sense.
So.....new plan required. Lots of rehab, swapping out squats for leg presses for a while (once pain free), stretches every darn day..... meh. Glad my personal trainer has designed an upper body workout for me - going to go through that this morning. So my lifting goals have once again been sidelined - but I am determined to still achieve them.0 -
It's Valentine's day and hubby is late with my chocolate. then again I ate som much yesterday, that I still haven't eaten today.
And.... I HAVE A DATE!! with my husband of course.
Happy lifting ladies.0 -
Finally made it to the gym. Ended up taking a whole week off due to getting a cold, so decided now was a s good of time as any to switch over to NROLFW. Dropped the weights down a bit from before due to change, time off cause of cold, and different rep range. Went pretty well, even with using the exercise ball, swiss or whatever it is called. I've always avoided it whenever possible, so doing this routine will mean I have to get past my issues with that piece of equipment. I'm going to do a couple extra lifts afterwards though, just for fun.
Stage 1, A1
Squat - 2x15 @ 95 - fine but definitely different doing 15 instead of 5 reps per set.
Push up - 1x10 using seated row bench, 1x15 using rail near walkway. - I tried to use the bench cause it was convenient but no go, just a bit too low for me at this point.
Seated Row - 2x15 @ 50 - not bad though like the pendlay and other standing row I don't feel it much and almost seems stomach/chest get in the way.
Step up - 2x15 @ 15 db - shaky, but glad they have a short enough step thing for me to use. The weight was light but maintaining balance and making sure the correct leg did the work took most of the effort.
Prone Jacknife - 2x15 - I took a slight break during first set after 10, then on second set felt fine but foot slipped off after rep 7, so had to get reset.
3x8 @ 45 front squat
3x8 @ 45 overhead press
Treadmill to cool down and end the night with a nice walk.
And... tada! lol Day 1 is done.
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Oh no, Jo! I'm sorry. Take it slow and let that booty heal! Gotta be so frustrating.
Beeps, yikes. That's quite a circuit.
Sam, the only word I saw was chocolate....mmmmm....
Dawn, sounds like a great start! Steps-ups are evil, but very effective.
Gah, I don't know what I'm going to do tomorrow for a workout. Time to do some reading....0 -
Hi everyone! I'm new to the group, started NROLFW last week. The first day really hurt (well, technically, the 2nd and 3rd days really hurt, to walk, to sit, to use the toilet
) but workout B not so bad. I could only do bodyweight squats and lunges, I have a LONG way to go.
My plan right now is
Monday - lift
Tuesday - 60 minute walk
Wednesday - Zumba
Thursday - lift
Friday - walk
Saturday - lift
I wouldn't mind adding in more cardio but I don't want to prevent progress.0 -
Hey blankie, welcome. Your plan looks ok - you could change your walk to a run if you wanted more cardio (and were physically up to it). Bodyweight moves are ok to start with and get the feeling of the movement. I think we've all been there with the quad pain - that lowering myself on to the toilet using my arms down the wall has been seen many times in this house
It does get better - the key is to keep doing it!
Hey barbell - yup, it sucks. Am doing orientation this week at work.... spent all day yesterday on my butt, I tell ya, I can't sit still that long. I developed a twitch and everything! Yuk. How anyone does an office job is beyond me!
Happy lifting ladies0 -
Jo-((hugs)) on the tear! That's awful! My left cheek was sore after today's workout and I thought of you. I'm taking your lesson and gonna work on stretching more! I think my hams are too tot which is my problems but should research hip stretches too! Hang in there and take it slowly! Your upper body can be a focus for now,
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Bbc-ooh.., are you gonna do wendler's by any chance? I'm liking gorgeous glutes (bret contreras ) and can already see and feel a bit improvement in my posterior chain!
I definitely need a lower body routine that works me hard!
Sam-chocolate and love! Great combo!
Welcome blankie! Ah yes, the dreaded sore legs! Stairs, toilet seat, etc. sigh. Necessary part of it. But you're doing great!
Dawn-yay! Glad you started and glad you're feeling better! Good workout!
I'm doing well. We've had a nice weekend, 3 day long. Went bowling with the family last night. It was so much fun! I'm much stronger these days and actually won 2 games! My knee is still a bit off though so I had to be mindful of it.
Lifted today and added weight or reps to each workout. That always makes me feel like I'm progressing. I'm still a lightweight compared to most of you guys, but I'm working on my form (box squats are the bomb for that!!) I did something to my right glute. It's sore now
. Not anything major I'm sure, but I'll look into stretching it and various surrounding muscles to see of that'll help. Im really liking gorgeous glutes as a program. . 0 -
Good morning lovelies!
Welcome blankie
Jo, look after your butt lol
Dawn, great job!
Chocolate? Where's the chocolate??
Struggled big time in my workout yesterday and boy am I sore today. Good thing it's my scheduled total rest day lol
The same workout I could smash out last week, I had to push really hard at yesterday. I had to think a lot about why. I'm eating enough, so it's not that. I hadn't over done it, although I could have gotten more sleep, but it wasn't too bad.
Then my walking buddy is all like "Áre you ovulating?" *lightbulb goes on*
I feel like *kitten* lol Tired, cranky, emotional, did I mention tired? lol
Seriously, this whole being a woman business is majorly screwed up
Meanwhile, I beat my husband in an arm wrestle this morning LOL
Off to try and get my 3 hours work done without sitting down too much - it hurts too much to get back up rofl0 -
Well, turns out Valentine's was a bust. I didn't get my chocolate, or a card, my youngest spiked a 102.3 fever and started vomiting, so we missed our concert and had to eat the $70 worth of tickets. Family day Sunday and Laundry all day Monday. Back to the gym tomorrow.0
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Long day. Between coughing at work, not quite enough calories and upset stomach, today was a struggle. But made it to the gym after work anyways. Must have been deadlift day because there were people doing them in 3 different spots in the gym. The main spot was free when I finished warming up though, so nabbed it. This 15 reps per set is definitely taking me a little time to adjust. The warm up felt fine but I'm used to doing a set of 5 reps and that is it. My hands ached on the little callus spots by middle of the first set and I'll admit I had to pause to adjust and I took a long break in between the two sets. Next time I'll do a little lighter weight.
Day 2, B1
Deadlift 2x15 @ 145 - okay but rough with the 15 reps, my hands ache and I had to do the mixed grip part way through, which I didn't have to do in SL until over 150.
DB Shoulder Press 2x5 @ 12.5 - went light and I need to look up a video to make sure do them right.
Lat Pulldown 2x15 @ 50 - this one wasn't bad.
Lunge - 2x15 @ 20 - Not bad but felt heavy at the end.
Swiss Ball Crunch - Did them but not a fan. I don't like the ball or crunches.
For fun:
DB bench 3x8 @ 22.5
Straight Bar Curl 3x8 @ 20
Bench 3x8 @ 65
I looked at the ez bar or whatever those weird curl bars are called and had no idea how to even hold it. I actually will have to look up how to curl cause I'm curious. Now to get ready for bed and hopefully eat enough food tomorrow.0 -
Awesome work out DawnEmbers Welcome aboard blankie. Good plan!! Just making a plan is a good step. Now hope all goes well and at the end of the week all is achieved.
I had an oh oh this morning. I left my book at the lake. Darn!! I think I have enough info printed out I'll be fine. But may be asking questions over the next couple to three weeks till I get back to lake. Of well. I think my cousin also has a copy of the book if she isn't using it right now. I'll have to call her and see if I can borrow for a bit.
Good works outs all !!!
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YOU BLEW OUT YOUR BUTT!!!!!!!!!!!0
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Julieboolieaz wrote: »I did something to my right glute. It's sore now.
What is going on around here?!?!?!?!?
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....I have a sore throat and feel a cold coming on. I made SURE to go hit the gym for a HARD workout, in case I have to take a few days off to cure-cold.
BOOM!0 -
Oh my gosh, not to make light of Jo's situation, but that's funny, Beeps! I hope you don't get sick.
dna, I agree!!!! Good job on the arm wrestling!
Welcome, Blankie!
Julie, I decided to rotate through a hypertrophy phase. I'm using Brett C's lower body exercises for my lower body days. Upper body will include lots of pressing, pull downs, chin-ups, etc. I did my first upper yesterday- if soreness is any indicator, it was very effective.0 -
Ouch Jo. Heal up quick.
Beeps, thats funny right there.
Looking good Cowgirl.
I got to the gym tonight and had a terrible workout. I git in my sets and reps, but I was wrecked. You put crap in the fuel tank, you get crap out.0 -
Coming off my Zumba high...aaahhh..... 0
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Thanks all for the comments. My butt was sore today from all those deadlift, sheesh. Coworkers found it funny though. Still need to work on my lifting schedule cause my work one is changing a little in the future, and I need to buy food cause my protein intake is hurting from lack of grocery shopping.
Beeps - Hope it's nothing. I missed a whole week due to a cold and still have the cough. Nothing like cashiering and getting a coughing fit middle of a transaction. Bleh. So, yeah, hope you don't have that.
JoanM - Thanks. I don't really look at the book much, just to see what exercises need done but I have all of stage one written down in the little notebook I take with me to the gym cause I don't keep my phone with me when I workout.0 -
Glad you're all having a laugh at my expense
I lifted today - upper body accessory day. I am officially pathetic. Meh. And more meh. One day I will have an epic upper body. Until then I will moan about it.
Missing squats, missing DLs, missing combat.
Started work. Hubby being unsupportive. Life is difficult right now. Wine.0 -
No laughing AT your expense, jo_marnes....we are all laughing WITH you.
Although, truly, a torn muscle, of ANY kind, sounds AWFUL....one in the biggest muscle you HAVE - sounds punishing!0 -
I still have a head cold....but, it is not getting any worse (nor better), so I think I can handle a workout today.
I will go down to office-gym and KICK IT probably around 11 am.
I kind of want to return to full-body routine....but kind of also do NOT have the "time" to do that. Yet, if I am honest with myself, the 4-day split routine did NOTHING for my figure.....sure, I still have FAT to lose, so closing my pie-hole is the ONLY thing that is going to cure THAT!
But, the split days didn't really shape me up in any (noticeable) way.....and, as summer season rolls around, it's kind of time to make sure my shoulders/bis/tris are SPECTACULAR.
Hmmmmmmmmmmmmm.....
Thoughts???
I guess I could return to full-day Venus stuff. But, now that I have been working out in the 5-6 rep range....the thought of going back to 10s or 12's (or even 8's!!!!) is SCARY.0 -
No, Jo, definitely not laughing at you! I literally hurt just thinking about a torn Glute. I hope it feels better quick!
Beeps, from some of the research I am doing, I am really beginning to feel that for AESTHETICS, one needs to work through all of the reps ranges. Meaning, alternate strength(3-8), hypertrophy(8-12), & endurance(12-15 reps) every so often. I think sticking to one rep range can be detrimental to physique goals. This is why NROL4W and Strong Curves go through ALL the ranges. They compliment each other. This being said, I trully felt like Erin Stern's Elite Body program on bodybuilding.com was fabulous for my shoulders and arms. It's 4 days of lifting- 3 upper & 1 lower. The lower body day was worthless to me, so I basically did a Strong Curves lower workout on that day. If you like doing 5 days of lifting, I would suggest adding in a day of lower.
After a few or several years of lifting our bodies have completely adjusted to lifting and it requires MORE resistance... Either in the form of increased weight (meaning: pushing to the max every workout),increased intensity, increased volume of workouts.
BUT, if you get the physique results with full body routines still(I do not) then go with what works for you! That's my ramble for the day....
Sam, hope you feel better today!
Lower body done today. It felt brutal.0 -
Beeps-let us know what you decide. I can't offer advice as I'm still so new to lifting. I do like bret contreras but think it's a full body routine with glute focus.
Jo-you'll be all kinds of strong, upper body-wise! Heal quickly!
Bbc-sounds like a good blend!
Dawn-sound good! Kutgw!
Sam-((hugs)) on valentines day and the crummy workout. Hope you get a break and rest soon!
Joan-I used to drag my book with me for the first 2 workouts of each stage, so I feel your pain. The threads here (above) can help if you need a reminder.
DNA-struggled, but done! And you beat dh? WTG!
BP-keep dancing! I miss Zumba!
My butt is better. Needed some good stretches. Think it helps my hammies too! So tight and sore! I am definitely making time for good stretching on lifting days, and may even try yoga. My knee is getting better - bad sprain in December. I can do most things except quick movements, step ups, or jumps with it now. I even jogged a few times during my walk on Tuesday without pain or weakness! Woohoo! It has given out on me and collapsed a few times (with pain) lately. I wear a brace to the gym and do fine with squats and leg press, so I'm taking that as an encouragement.
I'm rethinking my goals. Originally I mostly wanted fat loss and recomp. I've gotten some of that, but it's not going as quickly I'd expect. I haven't lost a lb in 4 months despite a deficit. I'm not really losing inches either. I feel great, and look leaner, but my measurements are the same too. I'm gonna reassess. I like getting a bit stronger...I'm adding weight or reps to all my lifts despite my deficit. I read these stories of hanging in there, being faithful and patient and eventually the weight starting coming off...how long is that? I've been lifting consistently since July and I weigh more now. I have lower BF though and love that! Gonna rethink some things. I know the scale loes, but the tape measure doesn't usually . But I don't want to change my lifting. 0 -
Rest day and day off from work. I spent an hour walking at a local park. It's a nice place to walk though tad chilly still outside.0
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Can I just mention that finding clothes is freaking hard?
I was complaining the other day that I was sick of wearing the same clothes over and over (I donated a whole tonne of stuff that was too big, and have been cycling through the basics ever since), so the husband told me to just go buy some new clothes.
Found a nice pair of jeans in a AU6/US2 (from Cotton On for the Aussies playing along), and they fit the legs but were too big around the waist. I didn't like any of the others there (these were the cropped legs, so I wouldn't have to do any sewing to make them fit lol).
I don't have skinny legs, I have a butt and I have a smaller waist. I also have a mummy tummy thanks to my lovely children, so any low rise trousers are out (besides I'd prefer not to do a plumber impression when I bend over )
I just want new clothes that fit!
*sigh*
Jo, I almost went to the bottle shop while out this morning, but I kept walking. For you, I shall go this afternoon and find something to have a cyber-drink with you
Julie, realistically, how much do you have left to lose? I've put the scale away, and my measurements haven't really changed (haven't done them in a while though), but my clothes are fitting a little differently. It's odd. Hang in there. Reassess what it is that you want/need to do and change things up a little? You never know what could happen
Beeps, I have no freaking idea lol But I'll agree with what BBC said cos it sounds smart
I enjoy the full body routines and just add extras in when I feel like it. I only have 3 days a week to lift, so this fits into my life more efficiently.
I do HATE 12+ rep ranges though. I figure I have to do them, but I don't have to like them lol 10 I can handle cos it's a nice neat number
Cyclones are coming here. I'm preparing for things to get a little wet and windy!0 -
So much information in all the posts. All good reading. I had a good day both workout and nutrition wise. Not sure what I'll do tomorrow. Some kind of cardio. Not sure is Ill do HIIT intervals using speed. Or some kind of endurance intervals using more incline than speed. I think the second option. No weights tomorrow.0
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You're ok girls, I would laugh too if it wasn't so frustrating!! I did squats and RDLs tonight with a teeny 20kg to make myself feel better. And I ran 20 mins pain free, which is a big improvement. It's just going to take time. Which makes me cross.
Funny how we are all adjusting our goals. I'm having my BF% measured (skinfolds) this weekend. I know they aren't accurate, I'm just hoping to have a comparison in June, by which time I'll hopefully have met my lifting and dietary goals.
Looking forward to tomorrow - SL (minus squats) and shoulder accessory day. Oh, and survived my first week at work! Not actually done much work yet tho...... lol.
dna - cheers!0
