Stage 1
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Ok so today I did my first day of workout B. I had to change gyms because my old gym didn't have a squat rack/power cage or a proper olympic weighted bar.
It was really hard. My glutes are going to be kiling me tomorrow, those lunges nearly did me in. I tried my deadlift with a total of 65 lbs, and that was pretty heavy. I wasn't certain that I was lifting or bringing the bar back down properly so it took me forever to complete those.0 -
PS - my step-ups SUCKED today. (Oh, and I should post this on Stage 2, lol!!)0
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So I decided to drop my lunge weight down to 5 pound dumbells, but i could touch my knee to the ground, so I consider that to be progress even with the lesser weight. On the bright side, I got my lat pulldowns up to 70, but kept my deadlift at 75 just to make sure I wasn't going to hurt myself for another session. I'll up it to 80 i think next time.
I can't get over my improvement seriously. I was looking through a sporting good ad this weekend and they had a bar and weight set, where the max was 100 lbs and I was like...I'll be doing more than that soon...how kick *kitten* is that????0 -
Badgerbadger- that's a helluva start weight, don't be afraid to go back down while you perfect your form. You'll soon get back up!
Cgrout, that's good news. I actually bought one of those sets when i started a few weeks back, barbell, 2 smaller dumbell bars and weights totalling 50kg (110lbs) thinking that would do me, but I'm already using over half of this after workout 5A! The bar itself only weighs 6kg and is not rated to carry more than what comes with it.
Think i might have to find a gym anyway, i don't have a power cage and my squat rack is flimsy. I'd feel safer doing it at a gym when things get heavier... I do love the convenience of home tho, and knowing i don't have to wait to use any of the equipment!0 -
I did my first workout today. I've started the program before but due to time constraints had to stop. Can do it three times a week. After finishing I did C25K week 2. Much harder after weights! Then discovered some *kitten* had stolen my shampoo and conditioner out of my bag so I've felt gross all day!
The weights were a bit easier so will have to I'll them next time!
Is there an app for this program?0 -
Is there an app for this program?
Nope. I "facebooked" Lou Schuler (well - NROL facebook page) and asked that.
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I have a bit of a "what would you do" question... I have one Stage 1A workout left to do before the two AMRAP workouts and then I'm done with Stage one. Unfortunately due to some scheduling conflicts, I have not done a lifing workout since last Thursday. Should I just pick up where I left off and finish the stage as scheduled? or would you add an extra one in for good faith? I just dont want to be un-prepared for moving on to Stage 2...
This may be a silly question (because I kind of feel like I should just continue as scheduled), but thought I would ask for a second opinion :blushing:0 -
If it was me, I'd just carry on with scheduled lift. They tell you to take a whole week off before starting stage 2 for your body to recover, so obviously you don't lose any muscle strength in a week. I'm not far behind you, have 1 A workout and 1 B workout left then doing AMRAP before week off and starting Stage 2.
Really upped my weights on Monday and was too sore still to lift today so I'm doing it tomorrow. As I sit here this evening I am less sore than this morning and have had my full quota of protein today.0 -
I skipped the AMRAP work-outs, anyway....if it were me, I'd do your last Stage B workout, skip the AMRAP and go straight to Stage 2....you've had your "week off", already!
Believe me, getting through Stage 1, with all those (nasty!) reps in the first work-outs, has you MORE than prepared for Stage 2. Only 2 sets of 10 reps on the exercises. You'll be AWESOME.
(Oh, and I'll announce my *bias*....I'm on Stage 2 and it's still a bit LONELY over on that thread, although carrie joined today!)0 -
Is there an app for this program?
Nope. I "facebooked" Lou Schuler (well - NROL facebook page) and asked that.
I used a free app called "Workout Log" (real original right?!) It doesn't do it for you automatically but after input my exercises beforehand, it was easy to use in the gym. Since we use the same exercises for the whole stage - its not like I have to enter it EVERY time.
It was some graphs too to show you how much your lift weight changes over time.0 -
Beeps may miss AMRAP also, especially as I started squats with no weight and only half way to a chair. Today I did full squat with 12 kg on a bar and thought I'll be there all day doing half squats for AMRAP!!! Really keen to get to Stage 2. This mornings routine was a chore if I'm honest and ready for a change. Just one more B workout to do.0
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I did Workout B. lifted too heavy and didn't double check the program. I'm sure I was doing dead lifts wrong. I ended up doing tricep pull downs by mistake. And I had to stop a couple of times before I could go on. The lunges I did with 12kg dumbbells and the hardest bit was my balance!0
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I started a "daily chat thread" here at NROL4W group....so, it doesn't have to be specifically related to NROL4W. It's just that we've built such a LARGE community, here, I'm finding it TOUGH to follow everyone around the threads and keep up.
So, thought this "daily chat thread" would be an easy way to keep in touch with all mfp-NROL4W friends!
Come post!0 -
I have a quick question. I did stage1a workout on Tuesday, should I do B on Wed. or wait till Thursday to do B?0
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I have a quick question. I did stage1a workout on Tuesday, should I do B on Wed. or wait till Thursday to do B?
i think it recommends never lifting on consecutive days as that's when the muscles build themselves. Leave a day and catch up on sat!0 -
Jen's got it right....you want at least 48 hours between strength work-outs (when working the same muscles....and NROL4W is a total-body program, not a split-set program). So, make sure there is one (rest) day between your work-outs.0
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Yep definately leave a day to rest inbetween workouts. I was my sorest at A1 and B1, probably because I went from never doing weights before to lifting. Beeps thanks for friends request glad to be your buddy :happy:
My elbows are sore today :grumble: tried press-ups off the floor yesterdaywith bent legs and boy they were hard, manage them. Went back to using my freezer. I just don't seem to be progressing with press-ups:ohwell:
Have a great day everyone. My last B workout on stage 1 tomorrow then having a week off before Stage 2. Definately not bothering with AMRAP on stage one.0 -
Beeps - I'll be joining the Stage 2 thread next week! I decided to skip the AMRAP just because (like you said) I basically already had a whole week off anyways. So I will be starting Stage 2 on Tuesday! I'm really excited to keep this momentum going!0
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Good Luck you guys!!
I just passed the 1/2 mark in Stage 1... and I'm SUPER excited today!!! Thanks to that FANTASTIC squat video on utube (I can't remember who posted it originally - but I moved it over to the video thread) I did squats today with my highest weight with NO KNEE PAIN!!!!!!!!!!! WOOT!!!!!!!!!!! Wow... proper form sure helps! LOL.
Still in love with NROL4W!!!!!!!!!!!!!!!!!0 -
Hey well done, great success :happy:
I did squats today with my highest weight with NO KNEE PAIN!!!!!!!!!!! WOOT!!!!!!!!!!! Wow... proper form sure helps! LOL.0 -
All sounds so very good, ladies....keep it up!0
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Good Luck you guys!!
I just passed the 1/2 mark in Stage 1... and I'm SUPER excited today!!! Thanks to that FANTASTIC squat video on utube (I can't remember who posted it originally - but I moved it over to the video thread) I did squats today with my highest weight with NO KNEE PAIN!!!!!!!!!!! WOOT!!!!!!!!!!! Wow... proper form sure helps! LOL.
Still in love with NROL4W!!!!!!!!!!!!!!!!!
Excellent report
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Did my secon Workout A today. Felt really good! I'm adjusting my weights as on this workout I went way low. Can still probably do higher weights on some. (especially since my reps go down next time)
Will have to find that video as my knees have pressure when I do squats.
I do have a question on the bar. I don't count the bar weight but they say in the book to use the 45 pound barbell. My gym has weights up to 35kg on bars that I am currently using (squatting 20kg but will be going to 25kg when I go up) I use them as it's easier to just grab them but do I have to use the big bar on the squat machine? I know I'll end up there eventually but at this point I'm more comfortable with the pre set bars.0 -
Did my secon Workout A today. Felt really good! I'm adjusting my weights as on this workout I went way low. Can still probably do higher weights on some. (especially since my reps go down next time)
Will have to find that video as my knees have pressure when I do squats.
I do have a question on the bar. I don't count the bar weight but they say in the book to use the 45 pound barbell. My gym has weights up to 35kg on bars that I am currently using (squatting 20kg but will be going to 25kg when I go up) I use them as it's easier to just grab them but do I have to use the big bar on the squat machine? I know I'll end up there eventually but at this point I'm more comfortable with the pre set bars.
The most helpful video I watched was called "So you think you can squat" Its LONG like 3-4 sections. But it covered a whole lot!0 -
Officially finished stage 1 today. Not going to do AMRAP just take the week off. But boy I feel I need a rest, everything is aching and sore (but in a nice way). Jumped on scales this morning 1lb gain but only half of that was fat according to my fat monitor so better in a way :ohwell:
Will read back later, sorry just popped on before next client arrives. My thumbs even ache today :laugh:0 -
Bump for the new thread!
I'm having my weekly day off. Still enjoying this, but looked ahead to the later workouts, looks like there aren't any regular squats after this!! Boo. Might have to work them in.0 -
Doing A4 today - gonna be adding some more weight to the barbell for those squats!0
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So I did my first workout on Thursday (yay!). I really liked it and had my brother there to help me with form and stuff. I was sore yesterday, but today I am REALLY REALLY REALLY sore! Wow! Definitely not doing workout b today. I can barely move. haha! I am really excited about the program though. Thank for all the advice posted here ladies! It has been super helpful!!0
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Bump for the new thread!
I'm having my weekly day off. Still enjoying this, but looked ahead to the later workouts, looks like there aren't any regular squats after this!! Boo. Might have to work them in.
I don't think there's any reason why you can't add some in.
I am currently doing leg press in addition to the squats in Workout A and planks in addition to the Swiss Ball crunches in B just as a couple of extras.0 -
Can I ask why people are adding or removing things from the workouts? I really don't understand why. I bought the book because I want a program that will help me and is done by experts. I can't afford a PT. These guys are experts in their fields and their books are well regarded. I don't feel the need to change things because I figure they know a lot more than I do.0
