Stage 1
Replies
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Yay, I've finished stage 1!! Before i move over to the stage 2 section, I'll share my results, in case anyone's interested:
Squats:
AMRAP 50 reps/18kg
FINAL 32kg
Push ups:
AMRAP 30, hands on 3rd stair
FINAL on the floor!!
Dumbell bent over row:
AMRAP 30/6kg each side
FINAL 10kg each side
Step ups:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Prone Jacknives:
AMRAP 30
Deadlifts:
AMRAP 60 reps/20kg
FINAL 36kg
Shoulder presses:
AMRAP 18 reps/6kg
FINAL 7kg each side
Pullovers:
AMRAP 47 rep 4kg total
FINAL 9kg total
Lunges:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Crunches on the ball:
AMRAP 35 reps/3kg on chest
FINAL 5kg outstretched
I haven't weighed or measured, as it's TOM, so feeling bloated! Feeling about the same but with some muscle, so that's good.
Pleased with the improvements, except the shoulder presses. Although I started at 6kg a side, i was only managing about 9 reps instead of 15, so should have started lower. Reaching 10 reps of 7kg was a major triumph, as were my last set of pushups- proper ones on the floor! it's possible.
The pullovers and the bent over rows were instead of the cable exercises (none at home). Not as effective, but...
I enjoyed the AMRAPs, thought it worth doing, but had to take more than 60 secs between sets, or i'd have had an asthma attack...
Stage 2 on weds, then in a week i'm away for 8 days.0 -
I go by what's in the book. So I'm currently on 10 reps and three sets (for most things). I do each set to failure. So if on the first set of ten I don't fail I'll up the weight on the second set and the same for the third set of 10.
Where are you on the plan?
I'm on workout 7 so a little ahead of you. I always try to do all my sets to failure, unless my form fails. So if I can do more and I haven't got the form I'll stay at it until I get the form right. As soon as the form is right, I up the weights.0 -
Yay, I've finished stage 1!! Before i move over to the stage 2 section, I'll share my results, in case anyone's interested:
Squats:
AMRAP 50 reps/18kg
FINAL 32kg
Push ups:
AMRAP 30, hands on 3rd stair
FINAL on the floor!!
Dumbell bent over row:
AMRAP 30/6kg each side
FINAL 10kg each side
Step ups:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Prone Jacknives:
AMRAP 30
Deadlifts:
AMRAP 60 reps/20kg
FINAL 36kg
Shoulder presses:
AMRAP 18 reps/6kg
FINAL 7kg each side
Pullovers:
AMRAP 47 rep 4kg total
FINAL 9kg total
Lunges:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Crunches on the ball:
AMRAP 35 reps/3kg on chest
FINAL 5kg outstretched
I haven't weighed or measured, as it's TOM, so feeling bloated! Feeling about the same but with some muscle, so that's good.
Pleased with the improvements, except the shoulder presses. Although I started at 6kg a side, i was only managing about 9 reps instead of 15, so should have started lower. Reaching 10 reps of 7kg was a major triumph, as were my last set of pushups- proper ones on the floor! it's possible.
The pullovers and the bent over rows were instead of the cable exercises (none at home). Not as effective, but...
I enjoyed the AMRAPs, thought it worth doing, but had to take more than 60 secs between sets, or i'd have had an asthma attack...
Stage 2 on weds, then in a week i'm away for 8 days.
Well done!0 -
It's been a month now since I started this. I'm a week behind in the book because I had to take a week off after the first two weeks. I'm really excited and scared about Stage 2. Especially as I can't get all the equipment together for the sets, some of it is at opposite sides of the gym. *sigh*
However results are good so far, I put on a in the first week of the programme but over the past two weeks that's slowly been going down. That's with me eating more that at the start since I'm freaking hungry all the time. I've also lost inches so I'm happy with that. I won't post my final totals until the end of stage 1.
I just need to remember to take a towel with me for the squats. It gets painful whenever I up the weight. I'm squatting at 40 kg now. That blows my mind. I've also raised the step to compensate for my lack of grip strength. I had to lower it to get my from right but at the lower level and with 8kg weights in each hand it just wasn't a challenge. Now I'm back on the really high steps and really concentrating on form. The prone jacknifes are annoying me because the ball keeps rolling down my legs in about 10 reps and it's then under my feet rather than my knees and I have to stop and reposition it.0 -
hey sarah, i'm starting today as well. i work out at night so i haven't done my workout yet. i'm going to send you a friend request, maybe we can help eachother out along the way!0
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i was just setting up my log for tonight with the workouts and i'm a bit confused. what kind of squat are we supposed to start with? bodyweight? dumbell? squat rack? i've been doing squats with 8 lb weights so i was going to move to the squat rack tonight. any suggestions??0
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Yay, I've finished stage 1!! Before i move over to the stage 2 section, I'll share my results, in case anyone's interested:
Squats:
AMRAP 50 reps/18kg
FINAL 32kg
Push ups:
AMRAP 30, hands on 3rd stair
FINAL on the floor!!
Dumbell bent over row:
AMRAP 30/6kg each side
FINAL 10kg each side
Step ups:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Prone Jacknives:
AMRAP 30
Deadlifts:
AMRAP 60 reps/20kg
FINAL 36kg
Shoulder presses:
AMRAP 18 reps/6kg
FINAL 7kg each side
Pullovers:
AMRAP 47 rep 4kg total
FINAL 9kg total
Lunges:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Crunches on the ball:
AMRAP 35 reps/3kg on chest
FINAL 5kg outstretched
I haven't weighed or measured, as it's TOM, so feeling bloated! Feeling about the same but with some muscle, so that's good.
Pleased with the improvements, except the shoulder presses. Although I started at 6kg a side, i was only managing about 9 reps instead of 15, so should have started lower. Reaching 10 reps of 7kg was a major triumph, as were my last set of pushups- proper ones on the floor! it's possible.
The pullovers and the bent over rows were instead of the cable exercises (none at home). Not as effective, but...
I enjoyed the AMRAPs, thought it worth doing, but had to take more than 60 secs between sets, or i'd have had an asthma attack...
Stage 2 on weds, then in a week i'm away for 8 days.
CONGRATULATIONS! That's brilliant work Jen - clear improvements all the way. I'll be very interested to hear the results of the weighing and measuring. But, boo hoo, I'll miss you from Stage 1. Will you pop back sometimes to say hello? xx0 -
Thanks Maggie! You know where to find me
Molissep- go for the barbell from the rack if you have it. It's the first one in the squat section of the book. Try to get as low as you can!0 -
Just started reading the book and am ready to begin. I am trying to map out my schedule and am completely confused. I don't understand in Stage 1, the workout 1 and 2, 3 and 4... and so on. Am I supposed to start (A) doing 2 sets of 15 squats for the first week and then 2 sets of 15 pushup and seated row for the first week... and so on? And then the next week is 3 and 4? I am compleyely lost.0
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amanda - i just read the book over the weekend and i'm starting today so feel free to add me and we can help each other out!
from what i understand, 1 means workout 1, 2 means workout 2 and so on. so today i am doing the sets and reps that correspond with workout 1 (wherever it says 1...i don't have the book in front of me right now) and then i'm going to pick two moves to do for amrap.
does that help?0 -
Just started reading the book and am ready to begin. I am trying to map out my schedule and am completely confused. I don't understand in Stage 1, the workout 1 and 2, 3 and 4... and so on. Am I supposed to start (A) doing 2 sets of 15 squats for the first week and then 2 sets of 15 pushup and seated row for the first week... and so on? And then the next week is 3 and 4? I am compleyely lost.
Amanda, you're not alone, we've all been there. See these links for help:
http://www.myfitnesspal.com/topics/show/500913-nrolfw-log
http://www.myfitnesspal.com/topics/show/388750-link-for-prepopulated-log
You do A and B eight times each, alternating A and B. The Reps go down as you go. The excel file shows it best (the 2nd link)
Good luck!0 -
Hello everyone
I started this today, did 1A and it felt good. The muscle soreness is already presenting itself, I think that's a good sign! It was a bad day at my gym though, so I'm proud of myself for getting it all done. It was very crowded, and all the regular benches that I planned to use for push-ups were taken apart for maintenance... One of the seated row machines were missing the little stick that holds the weights, so there was only one available. Also, both squat racks were taken when I came in, I ended up changing the order of the exercises a little bit, B's first, than A, because I was a bit pressed for time today. Finally, I had to go grab a step from the cardio room, because there weren't any in the strength area.
Anyway, I'm really excited about this journey now! I had good food today too, no junk. Keep up the good work guys! 0 -
Just did 7A - managed 37.5 KG squat today. REALLY want to manage 40KG (88lb) by the end of Stage 1 (that's the plan anyway!).
3 x 15 Jacknife Prones nearly killed me by the last rep though I had a face like e beetroot:embarassed:0 -
Yay, I've finished stage 1!! Before i move over to the stage 2 section, I'll share my results, in case anyone's interested:
Squats:
AMRAP 50 reps/18kg
FINAL 32kg
Push ups:
AMRAP 30, hands on 3rd stair
FINAL on the floor!!
Dumbell bent over row:
AMRAP 30/6kg each side
FINAL 10kg each side
Step ups:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Prone Jacknives:
AMRAP 30
Deadlifts:
AMRAP 60 reps/20kg
FINAL 36kg
Shoulder presses:
AMRAP 18 reps/6kg
FINAL 7kg each side
Pullovers:
AMRAP 47 rep 4kg total
FINAL 9kg total
Lunges:
AMRAP 30 each leg/6kg each side
FINAL 10kg each side
Crunches on the ball:
AMRAP 35 reps/3kg on chest
FINAL 5kg outstretched
Wow well done Jen- that's brilliant, very inspiring for me with only a few workouts left in the Stage. I kind of don't want it to end!0 -
Does anyone else find resting the bar on thier shoulders while squatting painful?0
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Does anyone else find resting the bar on thier shoulders while squatting painful?
Yes - but they have these black cushiony things to wrap around it at my gym, see if u can see one lying around anywhere.0 -
Just started reading the book and am ready to begin. I am trying to map out my schedule and am completely confused. I don't understand in Stage 1, the workout 1 and 2, 3 and 4... and so on. Am I supposed to start (A) doing 2 sets of 15 squats for the first week and then 2 sets of 15 pushup and seated row for the first week... and so on? And then the next week is 3 and 4? I am compleyely lost.
Amanda, you're not alone, we've all been there. See these links for help:
http://www.myfitnesspal.com/topics/show/500913-nrolfw-log
http://www.myfitnesspal.com/topics/show/388750-link-for-prepopulated-log
You do A and B eight times each, alternating A and B. The Reps go down as you go. The excel file shows it best (the 2nd link)
Good luck!
So the only thing that is off on this... when i write out the schedue on paper... if i do 3 workouts a week, it brings me to 5 weeks total and one workout left over...0 -
So the only thing that is off on this... when i write out the schedue on paper... if i do 3 workouts a week, it brings me to 5 weeks total and one workout left over...
Sounds right to me:
week 1 A-B-A
week 2 B-A-B
week 3 A-B-A
week 4 B-A-B
week 5 A-B-A
week 6 B
Didn't bother me, because i do shifts and my weeks are all over the place! Doesn't have to be exact, just don't workout on 2 consecutive days, you need a rest day.0 -
I'm going to be doing my third workout today.
Before I found NROL4W, I made the mistake of investing in a personal trainer at L.A. Fitness--one of those contracts they make it impossible to get out of.
I have an appointment with him today that I made before I started this program. So instead of working out yesterday, I shifted my workout to today. I'm thinking that perhaps he can help me with my form.
However, when I went in last Friday with my book, he took one look at it and sneered, "Oh, they've changed the rules and nobody bothered to tell me?" He didn't even want to look at it. If this is going to be his attitude, I don't think this is going to work out too well....0 -
I'm about to start my second week of the program and so far I'm loving it. The scale went down a bit on Friday, but it's back up again after a wedding this weekend. I did 3 workouts last week and I'm going to do 2 this week (my weekend is occupied with my sister visiting me).
So far I've managed to graduate to using a squat rack and I was able to squat with 60lbs on Friday! I surprised even myself. I also invested in some lifting gloves that came over the weekend, I'm hoping that helps. It is really painful to grip the rough metal weights and stuff.
I've found that holding smaller kettlebells work great for the step ups and lunges. They're the easiest to hold on to and I can go a bit heavier with them. I was lunging with 20lb kettlebells in each hand and 10lb ones for step ups.
Quick question: When it shifts from 15 reps to 12 reps, did you try to increase the weight you're using? I figured since it's less reps, it might be a good opportunity to try to move up with the weight I use. I'm doing the second Workout B today, so on Thursday I'll be moving to workout 3 and reps of 12.0 -
I'm going to be doing my third workout today.
Before I found NROL4W, I made the mistake of investing in a personal trainer at L.A. Fitness--one of those contracts they make it impossible to get out of.
I have an appointment with him today that I made before I started this program. So instead of working out yesterday, I shifted my workout to today. I'm thinking that perhaps he can help me with my form.
However, when I went in last Friday with my book, he took one look at it and sneered, "Oh, they've changed the rules and nobody bothered to tell me?" He didn't even want to look at it. If this is going to be his attitude, I don't think this is going to work out too well....
What an *kitten*.
Demand a different trainer or go to him to design a cardio workout, a HIIT routine, whatever. If he's going to be a jerk about the lifting and steer you toward the machines, tell him you don't want his assistance in strength training, just cardio.0 -
interesting reaction from the trainer. i honestly think many trainers dont do a lot of outside reading except for what's in men's magazines.
the first time i did NROL didnt think to photocopy the pages so I was taking the book with me. Most of the trainers at my gym (my old gym) would scoff and roll their eyes (even though they hadnt heard of it?). i pretty much assumed that they thought it was some fluffy book. there was only 1 trainer who gave me the thumbs up from the beginning. after awhile a few of the ones who were first scoffing were like "damn you lifting all that? is that what that book is about?".
@00trayn : yes, you should increase your weight or choose a harder variation when the reps decrease. in body building, the less repetitions you do in a set, the closer you should be lifting your absolute max weight.0 -
I've found that holding smaller kettlebells work great for the step ups and lunges. They're the easiest to hold on to and I can go a bit heavier with them. I was lunging with 20lb kettlebells in each hand and 10lb ones for step ups.
OMG that's such a good idea. So stealing that!Does anyone else find resting the bar on thier shoulders while squatting painful?
Yes - but they have these black cushiony things to wrap around it at my gym, see if u can see one lying around anywhere.
Unfortunatley not. I'm at a really cheap gym. It's the selling point of the gym. It's basic and does what I need but extras like that are non existent. I really need to remember to take a towel with me.0 -
Well, it just about as I thought it would.
The trainer got really pissy with me and started demanding I explain the entirety of the program to him. I tried to explain to him that while I have skimmed the entire book, I am focusing right now on Stage 1--trying to make sure I get it right.
I offered to let him look at the book--he declined. Said that I really didn't need him if I wasn't going to follow his program. I said, "Look. I've been struggling for nearly six weeks with a stagnant weight loss and no real gains. I started this program a week ago, upped my calories from the 1200 you had me eating, and I've lost two pounds. I think this is worth pursuing."
I asked him to help me with my form on the squats--that mollified him a bit and he did seem a bit impressed to see me increase the weight on exercises we had previously done, but he left me before the end of my workout and told me to let him know when I was ready to start our sessions again.
Looks like I'm on my own.....and wasting $90 a month for nothing.1 -
sounds like the trainer doesnt like the competition. that sucks. oh well, doesnt sound like you're missing much.
and i'm assuming the $90 a month is for the gym itself? i wouldnt see it as being for nothing, you still have access to the gym and all that sweet equipment. if you cant find a trainer to show you proper form, then look online on youtube for videos to watch on form, and practice at home without weight1 -
Hi everyone! I just finished my first week of Stage 1 NROL4W. I was going to just lurk here for awhile longer, but what the hell.
At first I found the workouts really easy and felt like I wasn't doing enough. I'm used to doing ~35 minutes of cardio, then ~ 1 hr using the weight machines (I didn't know). But then came the soreness. I no longer feel like the workouts are too easy.
Lunges are seriously kicking my *kitten*. I never knew one simple movement could cause so much soreness. I'm trudging through though, and as I'm working my overnight shift tonight, I'm practicing my lunges without weights and it's starting to hurt a little less.
I've also had a couple debacles. I still haven't been able to do a proper barbell deadlift. Everytime, there is a crowd of men around the barbells, occupying them. I'm either short on time, or I get impatient. First time, I did my deadlifts with barbells. Second time, I ended up using a pulley weight located close to the ground, but it really wasn't the same thing. I think maybe I have to get to the gym at midnight to properly do the deadlifts.
The first time I tried the Lat Pulldown, the machine is too tall for me. So I had to climb to reach the bar to pull it down to my height to get in position. Except that didn't work as planned. The bar pulled me up with it and I was dangling ~2 feet in the air laughing to myself until I let go. The funniest part was all the people trying to act as if nothing happened. Second time I was prepared.0 -
Hi everyone! I just finished my first week of Stage 1 NROL4W. I was going to just lurk here for awhile longer, but what the hell.
At first I found the workouts really easy and felt like I wasn't doing enough. I'm used to doing ~35 minutes of cardio, then ~ 1 hr using the weight machines (I didn't know). But then came the soreness. I no longer feel like the workouts are too easy.
Lunges are seriously kicking my *kitten*. I never knew one simple movement could cause so much soreness. I'm trudging through though, and as I'm working my overnight shift tonight, I'm practicing my lunges without weights and it's starting to hurt a little less.
I've also had a couple debacles. I still haven't been able to do a proper barbell deadlift. Everytime, there is a crowd of men around the barbells, occupying them. I'm either short on time, or I get impatient. First time, I did my deadlifts with barbells. Second time, I ended up using a pulley weight located close to the ground, but it really wasn't the same thing. I think maybe I have to get to the gym at midnight to properly do the deadlifts.
The first time I tried the Lat Pulldown, the machine is too tall for me. So I had to climb to reach the bar to pull it down to my height to get in position. Except that didn't work as planned. The bar pulled me up with it and I was dangling ~2 feet in the air laughing to myself until I let go. The funniest part was all the people trying to act as if nothing happened. Second time I was prepared.
Welcome Elisabat. You poor thing! It does sound funny, but I hope you know I am laughing with you not at you! Hope you will find plenty of support here to make up for those barbell-hogging men at the gym!0 -
Oh it was hilarious! I'm still laughing about it and it was a week ago. It was almost cartoonish. And thanks for the welcomeI've also had a couple debacles. I still haven't been able to do a proper barbell deadlift. Everytime, there is a crowd of men around the barbells, occupying them. I'm either short on time, or I get impatient. First time, I did my deadlifts with barbells. Second time, I ended up using a pulley weight located close to the ground, but it really wasn't the same thing. I think maybe I have to get to the gym at midnight to properly do the deadlifts.
The first time I tried the Lat Pulldown, the machine is too tall for me. So I had to climb to reach the bar to pull it down to my height to get in position. Except that didn't work as planned. The bar pulled me up with it and I was dangling ~2 feet in the air laughing to myself until I let go. The funniest part was all the people trying to act as if nothing happened. Second time I was prepared.
Welcome Elisabat. You poor thing! It does sound funny, but I hope you know I am laughing with you not at you! Hope you will find plenty of support here to make up for those barbell-hogging men at the gym!
Damn, too late to edit the first post. It should say I did the first deadlifts with dumbbells.0 -
Hi everyone! I just finished my first week of Stage 1 NROL4W. I was going to just lurk here for awhile longer, but what the hell.
At first I found the workouts really easy and felt like I wasn't doing enough. I'm used to doing ~35 minutes of cardio, then ~ 1 hr using the weight machines (I didn't know). But then came the soreness. I no longer feel like the workouts are too easy.
Lunges are seriously kicking my *kitten*. I never knew one simple movement could cause so much soreness. I'm trudging through though, and as I'm working my overnight shift tonight, I'm practicing my lunges without weights and it's starting to hurt a little less.
I've also had a couple debacles. I still haven't been able to do a proper barbell deadlift. Everytime, there is a crowd of men around the barbells, occupying them. I'm either short on time, or I get impatient. First time, I did my deadlifts with barbells. Second time, I ended up using a pulley weight located close to the ground, but it really wasn't the same thing. I think maybe I have to get to the gym at midnight to properly do the deadlifts.
The first time I tried the Lat Pulldown, the machine is too tall for me. So I had to climb to reach the bar to pull it down to my height to get in position. Except that didn't work as planned. The bar pulled me up with it and I was dangling ~2 feet in the air laughing to myself until I let go. The funniest part was all the people trying to act as if nothing happened. Second time I was prepared.
Welcome!
I know how you feel about the lateral pulldowns. I haven't quite had that happen but I do have to use a step to change the bar on it and I have to stand on my tiptoes to grab it before I can sit down.
As for the deadlifts, I'm in the same boat. I really don't have a lot of time when I'm in the gym. So I get impatient too.
As far as getting it done, I just had to suck it up and get in there. They've been in general friendly and a little confused at seeing a woman in there, lol0
