Stephie-great work. Are jump squats, jump rope, burpees, box jumps, mountain climbers an option? I'm trying to add in some cardio too, not happy with my endurance, and doing the machines for hiit and then some steady state.

Sam-that's great! Good job! A month? Gah! Good reminder to stay consistent. Thanks!

7year-you can post here too, more traffic .

Manic-so sorry! but, it'll be so much better once it's healed! Eat a lot of protein to presage as much muscle as you can. (((Hugs)))

I lifted today, yay! Upper body higher reps today...felt so good! I was still sore going in and feel so much better after! Upped weights a bit today, focusing on form still. My wrists need some attention on my presses...I think I'm using them more than I should. Need to work out bar placement more consistently I think. Progress!! Focusing on consistency and patience...neither are areas of personal strength .

Have a good day all!

jo_marnes wrote: »

Wow, a lot of posts to catch up on! Welcome 7 year. Interesting re: the protein. How much were you eating? I only ask because in the past 3 months I have increased my protein (to 150-160g/ 35% macros) and lowered my carbs (40% macros) and I am much better on these ratios.

It was at 170g according to the stuff in the book. I ran the numbers a few times to make sure. I'm now down to 142g (25%) on workout days and it feels so much better to be at 25% protein. People's body's are different. I've started keeping a spreadsheet of how I feel at different ratios to try to find what my body likes.

My lifting workouts are usually 60 mins - slightly less some days, slightly more on others. I tend not to do cardio on these days, usually just combat (60 mins high impact/ mostly high intensity) on my non lifting days. Sometimes I add swimming, running or walking if I'm keen to keep body fat in check. Sometimes I add these things for my mental health

Strong, stage 1A again today:

Plank 45sec, 45sec (better than Monday, still *kitten*)
Bird dog 4 x15sec

Barbell Squats: 2 x 12 @ 40kg, really ensured I was hitting depth here. I still have a *slight* butt-wink, need to roll my adductors more often!
DB 3 point row 2 x 12 @ 10kg - much better than Monday, ensured a neutral back and was so much better (I think I was over-arching before in an attempt to have a flat back)
Step-up 2 x 12 on 18" box, ARGH, the 12" box was being used, I could not get off the floor without a little push from the floor foot so these weren't great. Hopefully will be able to go back to the 12" next week!
Push up onto a bench: 2 x 12, did mini set of 6, worked great. Really focussed on getting my butt down, I really hope I will get onto the floor at some point to do my first ever "proper" push-up!

Skipped intervals as I had shed loads of stuff to do in town over lunch, but to be honest I was sooo sweaty after the workout that I'm glad I skipped them! Might try to get a HIIT in over the weekend if I have time to make up for it.

You're all doing really well with the nutrition side of things, this is where I need some major work. I am currently on a prescribed 90 day plan which I'm hoping will stop the sugar addiction and force me to make better choices. It's fairly low carb as you can only eat a carb heavy meal straight after a workout, which is making me feel better to be honest!

manic4titans wrote: »

Hey ladies. I went to ortho yesterday. I have surgery next Friday to repair labrum tear , shave the bone joint, and remove some floating bone fragments. I will be on crutches 4-6 weeks. No exercise for that time and no lifting for 3-4 months. He said I could work my arms but definitely no leg lifts, squats , lunges .....

I'll keep on getting fatter.

So sorry to hear about this Mary. Why didn't you tell me you were going through this. I hope you heal quick. I can only say track your food, eat at your level of maintenance and hopefully you can stave off and gain. I really hope you feel better.

Welcome 7year! I am fascinated by the dichotomy between your deadlift and your bench press, How did that come about. I hope you love 4W. Most of did and that's why we're here. I have my macros set for 30% protein, but as long as I'm over 100g I'm good. ANything more than 120g requires massive infusions of fiber. An apple a day keeps the protein backup away, lol

Beeps, looks like we'll be trailing each other again. I hope you realize that the intervals is where you would get the fat burning you are always in search of. And as an older person, though not as old as you I like the warm up. It's an active warm up and feel ready to go. I don't have to spend much time on warm up reps and it does help stave off injury. like you though, I save the foam rolling for recovery.

Nicely done Stephanie. I'm right behind you.

Dawn, killer lower body workout. Quick question: what do you think of splits vs. Total body like New Rules? You too Jo.

Good news, I am getting the three training sessions I paid for, but I have to use them by the 31st. I'm going to go with 3 different trainers, and if I find someone I like, I might hire them after Strong. In the meantime, I really just want a one on one tutorial on how to use my new TRX. So it looks like I'll be doing Strong 2 days a week and then the one training session. I did two workouts this week and managed to keep my diet in a good place, calories and macros were pretty good. Not bad for my first week back. Next week will be even better. I skipped my WO last night. I was feeling ill and dragging *kitten* at work yesterday. I'm being lazy today and I'm already bored.

I'm watching my husband's little blue dot on the SPOT tracker as he does Fat Pursuit in Idaho. He's pregaming for the Iditarod (by bike). Today's race is 200 miles around the Yellowstone area over 30 hours in the snow. Me, I think I have a date with my couch and Netflix.
http://trackleaders.com/fatpursuit16

Have a great weekend ladies.

manic4titans wrote: »

Thanks, Sam. I knew you had a lot on your plate. I am happy you are back. You know I am your cheerleader!

My plan is to drink a protein shake daily. It will help with healing and hopefully keep me full so I don't crave the carbs. I am drinking one as I type. The sooner the better , right?!

Sounds like a plan. Good luck Mary. ANd no matter what I'm going through I'm still a friend.

Hi All I have been lost in a bit of an emotional pit over the holidays due to a couple of deaths in the family. So basically I am 1 month behind and need to catch up with where you are all at. I finally got back to the weight room on Friday for the first time since Dec. 14 I did level 1 5b NROL4W which is where I left off. I deloaded approx. 10% and I am still feeling it in the quads and glutes this morning. In an effort to kick myself in the butt and get going again I signed up for a 60 day challenge at the gym. So I will have a trainer to check my form and give advice 2 days a week. It is an hour 2X a week shared with 3 or 4 other people which keeps the cost down but it sounds like she is totally willing to let me keep going with NROL4W.

Jo - Hope you got some sleep.

Mmebouchon - Good luck with the challenge.

Samntha - Honestly, I like all I've done so far (the two different full body and the upper/lower split) and for different reasons. Full body is nice and worked great with the three day a week schedule and I can see why it's considered one of the better options for beginners in particular. Stronglifts was simple, to the point and if I was limited and needed to just get stuff done quick, I'd probably keep more to that style with the compound focus. NROLFW is a bit of a mix since it had more variety and it definitely put me out of my comfort zone a number of times. Took longer but the general fitness focus does have appeal. However, I will say that I like having the upper/lower split. Not sure how I'd feel about a bro or body part focused split, but it's kind of nice to have the mix of variety but also consistency. I like doing some lifts for power with less reps and some in the mid range (no 15 or 20 reps). Plus, even though it's 4 days instead of 3, it still works with running. Even when I add the 3 day runs back in, instead of the current 2, I can situate the longest run so I have upper body day after and not lower to give my legs a break. Plus, I can make minor changes and not feel like I'm going too off track/program (like adding good morning or switching out for a different tricep focused lift). So, ramble aside. All have their good qualities and I'm glad to do any but I'm really liking the split currently. Speaking of...

54 - Upper Power

bench 3x4 @ 105 - Did okay. Depending on how I feel next time will either try 110 (my last 1 rep max, eek) or keep to 105.
db incline bench 3x10 @ 35 - still challenging by the ends of the sets
bent row 3x4 @ 110 - did okay. Considered pendlay but the area I do those in was taken.
lat pull 3x10 @ 80 - not much different than last time
OHP 3x8 @ 65 - looked back at original set up of program and it had this is 2-3 sets of 5-8 reps, and I've been doing 2-3 sets of 3-5 reps. So, tried it this way, but think I'm going to move it up after db incline bench and go with the less rep range.
overhead tricep 3x9 @ 40 - struggled at the ends

Then 10 minute combined walk for warm up and cool down with 30 minute run in the middle on treadmill. Also, a little disgruntled. Gym got new treadmills that are nice and take up a little less space but the back row ones no longer have their own tv, so no more food network on my short runs.

Overall, not bad considering had trouble sleeping last night. Tomorrow will be interesting as meeting with coworkers for lunch at a french bakery place for "brunch" before going to work. Then I'll gym with lower power. Fun times ahead.

Wow guys, so much to catch up on.! Hope all those that need sleep manage to get some. It's pantsy when sleep is hard to come by foe whatever reason.

Those that are injured or awaiting ops etc
..I hope all goes according to plan. Take recovery seriously. Take whatever time is needed and come back steadily. You'll be up to full strength in no time again.

Mmebouchon, you sound as though life has thrown you a curveball or two. Stay strong and look after you.

All newbie and returning peeps.....hellooooo!

I was looking to start NR stage 3, but have battled with myself. I did stages 1 and 2 alongside SL 5x5 but stage 3 looks to take much longer so I wouldn't expect to be able to do both programmes together. This is especially true as the gym is silly busy with new year's resolution people so I need to wait for kit/space more than usual. Something has to give or else my form will falter and I will either get frustrated at lack of progress or will get injured.

So, concentrating on SL type stuff for a few weeks then will switch back to NR in a few weeks I think.

I can't believe I haven't been here since the 2nd. Time is flying by. Overall I am doing pretty well, but I have to say that I don't do well in social situations at all. Last night, the last holiday party of the season - I walked through the door with all sorts of resolve, plans on how to handle the food etc. and completely ignored it all. It was a buffet and I did passably well at first but I was full at that point and should have stopped eating - I ate salad, chicken parmigiana and a mushrooms/beef entre. I didn't even say STOP SUE as I followed the crowd up for 2nds. Pasta, bread, more chicken and dessert on top of it all.

What the hell am I going to do when I get to trial in 2 weeks! OMG! I'm POd, and frustrated and disappointed.

This is and always has been my weight issue!!!

Workouts are good! I did 3 good lifting sessions last week, despite being crazed at work! I've pushed all of these sessions into templates for me on bodybuilding.com so I can track them in the app until I'm ready to move onto STRONG.

I am going back to read comments since my last post.

Hey ladies! I'm new to NR and really happy to have found this group!

Started NR on Jan 3, after previously starting the Stronglifts 5x5 program, but found it hard to stick with (not a lot of variety for me! But excellent to learn some lifting basics). Anyway, after a long Fall without a lot of workout motivation (a lot of distractions and stress at work), I'm so happy to be back to lifting! Finished my fourth NR workout today and happy with my gains so far - although I've had quite a few sore postworkout days. So thankful for my foam roller! Also really focusing on the nutrition side of things - trying to get my macros to 40/30/30 like the book recommends but finding it hard to hit the 30% protein every day - however so far I'm feeling better than I've felt for a while.

It's so great to read all your motivational posts! Happy and healthy wishes to everyone

The full body vs. total body is definitely an interesting conversation. For instance, my husband only does upper body in the gym because of the extreme nature of his lower body workouts on the bike. He pushes at an anaerobic threshold, so it's not even cardio at that point.

I did my second S1A workout of Strong.
Plank 2x60
Bird Dog 2x4x15
Three-point row 25lbs
Goblet squat 25 lbs (In only increased my weight because the bd was laying right there, Glad I tool a shot at it)
Step-up increased to 6 risers 2x12@15dbs
Push up on bench 2x12 much easier this time. Time to start getting low.

I feel accomplished today wg=hich makes up for never changing out of pjs yesterday.
Have a great Monday ladies. I'm excited because hubby is coming home from Idaho.
He crashed, had a mechanical and had to tap out 100 miles into a 200 mile race. He's somewhat disappointed but it was an excellent learning experience before Alaska.