Hey all. Had an AWESOME day at the gym yesterday - upped my OHP and lifted a PR on deadlifts (204 lbs). Haven't gone heavy on deadlift for a while why I try to fix my form issues, but yesterday I just felt I needed to prove I could still do it, lol. Form was probably *kitten*! And still it was my grip that gave up - my legs could DL much more I reckon.

OHP is up, bench is up too. Still pathetic, but at least the numbers are improving.

Glad today is a rest day - arms are sore!

Sarah - welcome. I came at NROL from a different viewpoint as was already at goal weight. However, what I can tell you is that since I've started lifting I am more pleased with how I look than before - my body is a different shape and I prefer my muscle definition to the 'skinny fat' I had before. I AM one of those who has gained weight, but I have done so intentionally. Over the past 3 years I have gained about 10lbs, but still fit in the clothes I had 3 years ago. And I eat a lot (2200 cals/ day). So like the others said, it depends on your goals. My goals are not weight focused, they are strength focused. If you are eating at deficit and working out hard then you'll lose weight.

Hey girls!

Sam-good job! You're back at it! WTG!
Dawn-WTG finishing c25k! I wasn't at 5k with the 30 minute run either. You're determined, and you'll get there!
DNA-inspiring you're smaller now!
Beeps- you're in the zone!
Jo-dang! That's a lot of weight! Fabulous! My back just doesn't like DL . I like what it did for my body, but this sore muscle is not something I want forever. Not sure if I'll ever do them again . My chiro recommended not doing them

Welcome sarah! We're similar size, I started nrolfw at 154, also didn't follow thier eating plan but was at a 20% deficit. Got through the whole program and lost lots of inches, could fit smaller clothes, but gained 5-6lbs! I was upset, but feel and look so much better. Here's a progress pic from start of NR to end. I'm on to strong curves now, but still lifting and plan to forever . I do cardio 2x a week too, but not super intensely.

I can honestly say that the scale is a fickle thing. When I went from a size 14 to a size 6 and lost so little weight, I knew at that moment I could no longer allow that stupid number to define me. That's when I threw the scale away. Nowadays I only get concerned when my clothes get tight or I start having trouble controlling my blood sugar.

I was a bit over today due to not going to the gym and eating horrible fast food with all the kiddies. I'm good at staying under on exercise days, not so good at staying under on non-workout days. I scheduled my Dr. appointment for next month, and I'm not just tracking macros, but how I feel each day to see if I can figure out the correlation between food and tiredness.

Long, tiring day for me. Had my usual shift so I ate lunch as my main meal but it's a good thing I didn't need a whole lot before lifting cause yeah. During work I had a starbucks doubleshot with protein, a 0 calorie rockstar and half a protein bar. Machine issues and such meant I didn't take a lunch break on an 8 hour shift. I was supposed to but I chose not to because as is, the manager actually covered most of the cashier's break as I was pulling papers out of chemicals. Fun times. But despite all of that, lifting went pretty well.

Stage 4 - A2

warmup with low bar squats 3x5 @ 80 - shoulder was grumpy at first but made it through

front squat 3x8 @ 60 - Did these using hands crossed grip, so my arms have little sore spots now.
push press 3x8 @ 60 - Harder weight for these but I did bend my knees as it helped since this is a push press and not OHP

step-up 3x8 @ 25 - okay, right elbow was a little cranky holding the db
db one point row 3x8 @ 25 - same as above

push-up 3x6 on floor sort of, I used the 25 dumbbells and tried to not have my elbows flaring out
static lunge 3x8 @ 50 - used short step again, not bad

horizontal wood chop 3x8 @ 40 - used the other one this time cause 40 sounds better than 15, lol

good morning 3x10 @ 50 - fine as usual
leg press 3x8 @ 160 - didn't do the two sets of 45's this time, wasn't bad though
hip thrust 3x10 @ 40 - hard to keep it from moving but overall okay

Now I'm sleepy and hope I don't get called tomorrow before scheduled. I may need to kick a machine if they do need me early.

Hey ladies, just checking in, I know I've been super quiet lately.
I'm starting a 60 challenge today and I'm trying to decide if I want to lift while doingthe challenge or not. Ok I know I do so I'm going to let my body tell me what days depending on soreness of these new workouts.

I got a new back extention bench ( I think thats what its called) for my birthday. I'm a tad onthe short side when doing regular back extention but for other things I love it. I wish I would have had it when doing new rules.

I found a new hiking trail this weekend that is easy and short enough to take the kids so I will be doing that this weekend before it starts getting too hot here.

Sarah, new rules is great for getting smaller, but not necessarily taking lbs off the scale. I started the program wearing a 10-12 and I'm now wearing 4-6, but I only lost about 6lbs. You're replacing fat with muscle so don't let the scale define you. Go by how you're clothes feel, how you look, the compliments you get. How much easier push up will get and the heavier you can lift. There will be a difference in your body you just may not see a big difference onthe scale and that is ok.

Jo and Dawn, your numbers are looking great!

Dna, don't work too hard.

Sam-good for Dh! Sorry you're still not to the bottom of the fatigue, but hope you can figure it out,:)

Dawn-good job! Running is not my thing, but I admire it

DNA-hope you got all caught up with work, post pics when you can,:)

Ali-good to see you! What's the hike? We do the superstitions and Usury park, but our favorite is the Natural Bridge up in payson.

Sarah-hope you're liking the program.

I has a great workout today! I've been going but feeling kind of meh lately with my lifitng. Tonight I just felt like I could do more, you know? So, I did . I added weight to all my lifts and Dh helped me get the bar set up and taken back down for my WHTs (my pulled muscle won't allow me to pick up the weighted bar very easily these days). Hit a new PR on my hip thrust-145. And I even felt like I could do more, but that was my third set so I didn't. Upped my abductors, land mines, even used a bench (significantly higher) for my step up/reverse lunges! Happy with that! I know it won't be a home run every workout, but it's sure fun when one is killer!!

A week til Maui! Gotta get packing

Dawn, I struggle to run in the heat! I'm going to have to start dealing with that since summer will be here in no time.

Ali, I'd be happy wearing a 4-6! I'm a 10-12 now and even in high school don't think I was ever under a 10. Heck I'd be happy just being a solid 10 again

I had a good workout this morning. I think I may need to get my husband to check out my form on my deadlifts. It's hard to know if I need to tweak things since I'm alone. The lunges were still rough but I was able to walk up the stairs a little easier than last week so I guess that's a good sign!

LOL Go BEEPS!!!
Didn't make it to the gym tonight...because I left my sneakers at work

Hi everyone, I've read this forum on and off during while I completed stage 1, and now I thought I would post my stage 1 results. I started lifting about a month prior to starting NROLFW, I was just doing my own thing. My weight has stayed about the same though the first stage, I didn't pay much attention to diet. I have noticed significant increase in muscle definition and body composition.

Stage 1 - Workout A
Squat: Start 30lbs Finish 70lbs
Push-up: Start 30 deg Finish full pushup from floor
Seated Row: Start 40lbs Finish 80lbs
Step-up: Start 15lbs Finish 35lbs
Prone Jackknife: body weight only, no change

Stage 1 - Workout B
Deadlift: Start 35lbs Finish 75lbs
Dumbbell Shoulder Press: Start 7.5lbs (in each hand) Finish 15lbs
Wide-grip Lap Pull-down: Start 40lbs Finish 80lbs
Lunge: Start bodyweight Finish 2x15lb dumbbells
Swiss Ball Crunch: body weight only, no change

Beeps, you're awesome! Not sure where Sue & manic have been.

Welcome Leesa, great numbers.

I've always been concerned with my bum & thighs and my stomach but since starting this new challenge I've decided I want nicely toned arms & shoulders too. Tank top season is here and I want to look as strong as I feel.

Julie - I know. My rest day is Sunday, just have work then. 8 hours of cashiering cause cashier is on vacation, oh joy. At least you found out about the reason though no bueno on the actual cause. Enjoy your break.

Jo - Nice work on 1 rm. Good luck with the ankle. I haven't busted anything but know on the getting old sentiment. I creak so much that I may need to buy some joint vitamins.


Ugh. Had an off night. Good news is I've packed a little and done a couple moving related things. But ended up going to gym in evening, cause coworker had family things so we didn't lift together. It was rather busy for late thursday night and I couldn't get to the squat racks until the very end. So, it was all out of order and more of a flustercluck(to rearrange for online posting purposes, lol). Had some rough patches and some okay ones. Hopefully I'll be able to jog before 11 am tomorrow. We'll see.

After a 15 minute warmup walk on treadmill since I didn't spend 6-8 hours on my feet beforehand...

Stage 4 - A3

step-up 3x8 @ 25 - kept same, elbow is tad cranky with dumbbells lately
one point db row 3x8 @ 25 - little better

static lunge rear foot elevated 3x8 @ 50 - same as before
push up on db 3x6

front squat/push press 1x8, 1x6, 1x8 @ 60 - no cage or safeties, used fixed bar over in db area and struggled a bit since had to clean off the floor at the beginning of each set

finally the squat racks were free so for fun I did high bar squats - 1x5 @ 95 and 3x5 @ 115 and then decided to not do bench, wood chop or curl

That's it for that one.

hey all
I am still struggling a bit but hopefully will fit in some lifting over the holiday. I lost some weight unintentionally and I am still having poor appetite and insomnia. We will get some hiking in this weekend and I will bike to work on Tues.
I am not interested in supercharged any more. I asked for Strong Curves for Mother's Day but did not get it. So I will have to buy it for myself.

I got to the gym -I am weak and I am not posting any numbers.
I am off to buy strong curves to get motivated.