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.

@Pmagnanifit - Hi there. Good luck and you can always get creative with household supplies if necessary.

@carezzz - Welcome. I am not even sure what 30 % equals. Might have to look it up out of curiosity. I have to admit, I ignored the food section for most of NROLFW but went with specific grams instead of percentages. I am trying to get at least 80 grams of protein a day, though don't always succeed. Even many months later, I'm still working on hitting protein goals.

Long interesting day. May need to post in random chat spot along with that guy in the gym at some point, maybe tomorrow after sleeps. Brunch with coworkers was nice mid day except it took over 45 minutes to get a table so I had to order my meal to go. But I had a chocolate croissant and chai latte while at the table. It was delicious but need to remember to ask for soy next time cause regular dairy latte means I'm nauseated for over an hour afterwards. Got to eat my food at 7 pm at work, so it gave me stuff for all day, plus ate a couple of macaroons before lifting. Tonight was lower power and it was a long one because I rested more, did extra set and added a thing that involved some set up time. Not bad overall but looking forward to sleep cause tomorrow is day off from work and rest day at the same time.

55 - Lower Power

squat 3x4 @ 180 - Felt better than last week, slow but all decent reps.
deadlift 1x4 @ 185, 3x4 @ 195 and 1x4 with straps @ 220 - going well so far
leg press 3x8 @ 230 - eh, right hip near back got cranky so not as great
leg curl 2x8 @ 80 and 1x8 @ 70 - hamstrings have been sore for a few days so struggled again with these
standing calf 3x10 @ 105 - eh, calves
hip thrust 3x10 @ 115 - okay though struggled a tad with balance of the bar
jump squats on aerobic step 2 x 10 - trying to get a jump thing in to work on that

Not bad overall. The hip thrust I tried over in the deadlift spot, which worked decent. I used an aerobic step and some risers to get it tall enough. Had hoped to do the jump squats between sets but height wise doesn't work out because it would be challenging for me to straddle the step at where I need it to get enough range of motion for hip thrust. So, guess they will be separate. Was interesting to try out and may keep at this set for a while, though with extra set up it makes the overall time frame longer than before, but that's okay cause often I get Monday off from work so being a bit later at the gym isn't a problem.

Now, sleep.

Great lifting ladies! Inspired!

I just did upper body, went with Dh who had to get back for a work call, so I didn't get to finish my tricep skull crushers. I'll add some dips later. I thought I was killing it on my bench today. Knocked out 5 reps, no prob, I'm a rockstar! Second set, 5 bam! The I recalculated and was short 10 lbs. makes more sense. Guess I'm not a rockstar, yet! Added the 10 and as able to do 4 reps twice with some real effort! At least I make myself laugh!

All good though. Enjoying this plan and feel good. Scale up, stupid scale. Adjusting my eating this week and hoping for a loss some day!

My new strength training coach sucks! After the 60 minute session with her insisting I do her workout, which was totall lame, I did 4W level 1 6a .

mmebouchon wrote: »

My new strength training coach sucks! After the 60 minute session with her insisting I do her workout, which was totall lame, I did 4W level 1 6a .

That sucks. Can you choose someone else at your gym?

I'd forgotten about side planks! Have not done any ab focus work for a long time. I used to be able to do side planks with the top leg elevated..... bet I can't now lol.

Finished night shifts this morning. 2 hours sleep, lifting (DL day) and a swim. Then shopping/ chores. Then picking the kids up and making dinner. Now I feel my entire body is complaining and focusing this complaint in my hamstrings. Talk about weak/ wobbly legs!!

Couple of days off now, then 4 shifts and ANNUAL LEAVE!! So ready!!