New Rules of Lifting For Women (NROL4W)

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Starting Stage 1 - 12/1/11

_Sally_
_Sally_ Posts: 514 Member
edited October 5 in Social Groups
Anyone else getting ready to start in December?

I just got the book this week. I will read the book, set up my logs, write out my goals, do some meal planning, etc. between now and Dec 1.

I also will review the Phase 1 workouts and determine if I need to make any modifications due to some past injuries I've had and some current neck issues I'm seeing a chiropractor for. I work out twice a week with a trainer now and I'm pretty good with most exercises, but the barbell squat may be an issue for my neck right now, so I may look into an alternative.

Let me know if you are just starting out, too!
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Replies

  • shapestocome
    shapestocome Posts: 399 Member
    Hi Sally -- I am going to start as well Dec 1st. I still need to order the book so I will do that this week. I am excited to start. I currently do a lot of cardio but really need the strength training! I will let you know when the book comes.
  • bizco
    bizco Posts: 1,949 Member
    The barbell squat does not engage the neck at all so you should be fine.
  • _Sally_
    _Sally_ Posts: 514 Member
    The barbell squat does not engage the neck at all so you should be fine.

    Thanks - this is encouraging, because it really is a great workout.

    Maybe I'm doing it wrong then? It was definitely a contributing factor to what aggravated the pain in the base of my neck (too much time on computer and too much travel and lugging luggage, etc. also contributed).

    Although the barbell is not on your neck, per se, it feels like my neck is still jutting forward, which is uncomfortable for me. I haven't tried it in a couple of months, so maybe I'll have my trainer look at my form with just the barbell and no extra weight.
  • _Sally_
    _Sally_ Posts: 514 Member
    Hi Sally -- I am going to start as well Dec 1st. I still need to order the book so I will do that this week. I am excited to start. I currently do a lot of cardio but really need the strength training! I will let you know when the book comes.

    Awesome!
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    I'm thinking about starting. How's that for commitment?

    I don't have the book yet, so I'm going to be slow about asking potentially dumb questions. I just wonder 1) can I do it without a barbell (I really prefer dumbbells anyway, and space is an issue) and 2) do I own enough weight? Maybe not. I've been doing Fit for Life, so I'm not afraid of muscles or weights. I also want to still run. We'll see.

    However, several people I very much respect are in this group or talk about this program, so I think I'll give it a go.
  • oceanity
    oceanity Posts: 182 Member
    I just started...so I will be working right along with you all!!!! And looking up to the ones who know the program in and out for inspiration, advice and support!!!!

    :happy:
  • lilyinlove
    lilyinlove Posts: 441 Member
    I will be starting then... Ordered the book on Friday and hoping to get it soon.

    Ladies what kind of equipment am i going to need? I have deadweights, bars and dumbells.--???
  • shapestocome
    shapestocome Posts: 399 Member
    I am wondering too -- I don't belong to a gym - will I be able to do the program at home and what will I need?

    Dorie
  • kburns0709
    kburns0709 Posts: 297 Member
    I just finished the book and I'll start with you!
  • _Sally_
    _Sally_ Posts: 514 Member
    I just finished the book and I'll start with you!

    Great!!
  • pouringraina
    pouringraina Posts: 106 Member
    Hi! My name is Raina, and I plan on starting December 1st as well. I am going to do the diet and workouts, and plan on staying on the plan, lol.
  • oceanity
    oceanity Posts: 182 Member
    This is directly C&P from one of their earlier discussions with the book....

    For those hoping to do this routine at home, here's a list:
    * Olympic barbell: 7ft. long bar weighing 45lbs. That's a quote from the book.
    * Set of barbell plates, including 2.5lb. plates
    * Set of dumbbells, ideally in 2-3 lb. increments
    * Squat Rack (I'm not kidding)
    * Incline/Decline Bench
    * Step Platform
    * Swiss Ball, also know as a stability ball or exercise ball
    * Chin-up/Pull-up bar
    * Adjustable Cable Pulley Station: the author does provide alternatives (using a barbell) if you don't have
    access to this apparatus but then goes on to list reasons why the alternatives are flawed.

    I think that I have everything I needed for the initial levels set up, other than the fact that I need an Olympic bar rather than the one my kit came with. Well, that and a squat rack....still figuring this one out!!!
  • Contrarian
    Contrarian Posts: 8,138 Member
    I am starting in December. I have to be out of town from Dec 4th-7th, and I don't have high expectations for the hotel gym, but I am really excited.

    I'm a bit concerned about having correct form, so I will be starting light until I get that down. That will be my preparation phase. :)
  • charityateet
    charityateet Posts: 574 Member
    I ordered the book last week and am hoping it comes today! I used to lift really heavy with my trainer at the gym - and he actually convinced me (when I was setting up my home gym) to get a squat rack and olympic barbell. I'm pretty excited. I plan on starting Dec. 1st - so I'm with you!! I have been doing Jillian Michaels videos, lots of light weight compound moves incorporated with cardio - and I also run every other day or so.
  • missyyclaire
    missyyclaire Posts: 572 Member
    I just started reading the book yesterday.
    I'll be joining a large gym today, thank you Costco for a very reasonably priced gym membership....$13.33 /mo!
  • tamiwinters1
    tamiwinters1 Posts: 67
    Anyone else getting ready to start in December?

    I just got the book this week. I will read the book, set up my logs, write out my goals, do some meal planning, etc. between now and Dec 1.

    I also will review the Phase 1 workouts and determine if I need to make any modifications due to some past injuries I've had and some current neck issues I'm seeing a chiropractor for. I work out twice a week with a trainer now and I'm pretty good with most exercises, but the barbell squat may be an issue for my neck right now, so I may look into an alternative.

    Let me know if you are just starting out, too!

    I am reading this now and would love to start in December. I am doing my own eating plan, but am going to start the training 12-1-11, is that ok? :)
  • SunLovin1
    SunLovin1 Posts: 682 Member
    I have the book and have started reading it. I've also gotten in touch with a personal trainer to get me off to a good start as to form. I was hoping to start this week, but it might have to wait until I get that appointment nailed down. I'm a little intimidated by the weight room, but not enough to chicken out! :laugh:
  • karensfit4life
    karensfit4life Posts: 26 Member
    I just ordered the book earlier today, LOL. Not sure if I will be ready to commit December 1st or if January 1st is more realistic..... I will definitely be watching the progress of this group starting up.

    Good luck ladies!!!
  • Cooriander
    Cooriander Posts: 2,848 Member
    This is directly C&P from one of their earlier discussions with the book....

    For those hoping to do this routine at home, here's a list:
    * Olympic barbell: 7ft. long bar weighing 45lbs. That's a quote from the book.
    * Set of barbell plates, including 2.5lb. plates
    * Set of dumbbells, ideally in 2-3 lb. increments
    * Squat Rack (I'm not kidding)
    * Incline/Decline Bench
    * Step Platform
    * Swiss Ball, also know as a stability ball or exercise ball
    * Chin-up/Pull-up bar
    * Adjustable Cable Pulley Station: the author does provide alternatives (using a barbell) if you don't have
    access to this apparatus but then goes on to list reasons why the alternatives are flawed.

    I think that I have everything I needed for the initial levels set up, other than the fact that I need an Olympic bar rather than the one my kit came with. Well, that and a squat rack....still figuring this one out!!!

    I am hoping to start in December.

    What kit did you get? I would like to do it at home as well. I almost everything :grumble: I need a bench, squat rack and olympic bar (with plates).

    What is recommended for an olympic bar?

    I am thinking about getting a universal gym, my DH and I have talked about that for years! Any recommendations? That should cover, bench & pulley station, right? Or is it to extravagant to get a universal gym?
  • _Sally_
    _Sally_ Posts: 514 Member
    I have the book and have started reading it. I've also gotten in touch with a personal trainer to get me off to a good start as to form. I was hoping to start this week, but it might have to wait until I get that appointment nailed down. I'm a little intimidated by the weight room, but not enough to chicken out! :laugh:

    I think that is an excellent idea to work with a trainer on learning proper form. Let them know that is your focus. Feel free to interview the trainer before you have any sessions with them in terms of your goals and concerns and get a sense of their experience and education/certifications. A good trainer will not mind answering all of your questions up front.

    That is what I did and I'm very happy with my trainer. In the past when I just signed up with whatever trainer assigned to me, I've been very unhappy with the results. I've used my trainer for appropirate workouts for injury recovery and addressing strength imbalances, so form was extremely important to me.
  • _Sally_
    _Sally_ Posts: 514 Member
    I ordered the book last week and am hoping it comes today! I used to lift really heavy with my trainer at the gym - and he actually convinced me (when I was setting up my home gym) to get a squat rack and olympic barbell. I'm pretty excited. I plan on starting Dec. 1st - so I'm with you!! I have been doing Jillian Michaels videos, lots of light weight compound moves incorporated with cardio - and I also run every other day or so.

    Great! I'm probably going to start Monday 11/28... right after Thanksgiving :-)

    cat77cl - If you've been lifting for a while, are you concerned that the Stage 1 workouts look a little too easy? I was thinking of adding additional exercises... it just seems like a very short program to me.

    Or... maybe I need to change my mind set? If I find it is too easy, then maybe I just need to lift heavier weights.... I guess that's the point of the book, right??
  • Kristyle_S
    Kristyle_S Posts: 9 Member
    I'm also starting on 11/28! I've read through the book once and I'm now re-reading to make sure that I understand what I'm supposed to be doing. I'm sure that I'll be very sore next week, but I am excited to add in some strength training to the cardio that I have been doing.
  • _Sally_
    _Sally_ Posts: 514 Member
    Got the book from the library! Reading it and loving it! But can someone please tell me where the workouts are located? And the stages?

    Stage 1 begins on Pgs 139/140 in my book.

    Within the workout there are page references for each exercise that describe and show pics of each exercise.
  • silvernswan
    silvernswan Posts: 28 Member
    I'm currently waiting for my ordered copy of the book to arrive. I'm so impatient to get started - I was going to borrow it from the library while waiting but it is still checked out. I probably won't be able to start on Dec 1st, but I will start as soon as I get the book.

    I've come back to doing weights in the last six weeks - I've been doing a basic whole body routine and now I'm ready to go a bit more intense.
  • chawntamarie
    chawntamarie Posts: 22
    I'm almost through the book now, I've copied my training logs off and I'm going to start with you TOMORROW!
  • EngiAli
    EngiAli Posts: 83 Member
    I started last week, but between life and hockey only got in the 1A workout. Did the 1B workout last night (not nearly as sore as I was after the first one). It does seem short, but if you lift fairly heavy you get a good workout in pretty fast. As tempting as it is, I am sticking to the exact program in terms of lifting then adding in my own cardio. Its been awhile since i have done a lot of lifting. I had a passion for the gym in my teenage years that dwindled as real life set in in my 20's. I miss that passion, I mostly have to drag my tired butt out the door after DD has gone to bed. Aiming to do it 2-3 times a week along with C25K.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    It's december 1st. Good luck to everyone that is starting today. hopefully you will like it as much as I do :)
  • StartingAnewDay
    StartingAnewDay Posts: 319 Member
    I started yesterday, I think I'm going to like this!! i consider myself a vetern lifter and was concerned it would be too easy but after I did this I really felt like I had a workout!! I added a set so I'm doing 3 sets instead of 2.. sometimes 4 if I choose to do warm up sets.. I'm unsure how I feel about the nutrition part of it though. I guess we'll see!! I think I need to get a really good hr moniter because its really hard to track stregnth training calories.
  • _Sally_
    _Sally_ Posts: 514 Member
    I started on Monday and have done the 1A and 1B workouts. I plan to do 1A again tonight.

    I am in an adjustment period, so not sure how I feel about this program yet. This is a definite paradigm shift for me to give strength training the priority instead of cardio. I have done 30 minute cardio sessions after the workouts, but not much else this week, because the workouts have made me a little sore and less excited about getting cardio in on my off days. Hopefully this is just an adjustment. Maybe I need to get back into swimming, which is great to do when your muscles are sore.

    I have done well with getting the recommended protein in, so that is good.

    I'm thinking of starting a blog to share my workouts and weight levels, etc. with the group, but I haven't figured out yet how to do it. If anyone has a blog that shared details of workouts that I could use as an example (and I would be interested in following you!), let me know :flowerforyou:

    I also plan to take measurements and some before pics this weekend (oh boy!)
  • MaddameKat
    MaddameKat Posts: 200 Member
    Hello

    I am a week behind( i hope that is ok) Just did workout A, which was so much fun except for those pesky jacknifes, i can't do more than 8 :(
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