Stage 1
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My husband commented on how strong my shoulders felt -- and I didn't mention how much shoulder work I've been doing or ask him how they felt or anything -- he just commented out of the blue! Since I feel like pushups and the shoulder work have been the hardest part of this for me, that was like the best thing he could have said!
I did 3A today and felt pretty good. I don't feel like such a goofball in the weight room anymore. An old lady was doing pushups on the Smith machine and I finally understood how to pull that off. It felt way better than doing them against the cement ledge I had been using. Maybe I'll try doing a few on my just-carpeted-last-week stairs at home on off-days. I'm still closer to the 60 degree mark than 45, but now I feel like my form is decent enough to start moving down.
I'm up to 65 lbs on squats, 50 on the seated row, and 20 in each hand for step-ups. I watched the NRoL video of prone jackknives and then did them so I could look sideways at the mirror (instead of towards it) and felt more confident with those too.
I'd like to do more cardio on non-lifting days but things have been too busy lately, so at least that's still following the programs's suggestions. I was up a pound today despite eating at a slight deficit and I'm curious whether it was water weight or if I'm gaining measurable muscle. Next week I'll go get measured on the body fat scale and see what's up.0 -
I'm so tired these past two weeks, too, and while I am doing cardio, I'm exhausted.
I've been doing Stage 1 of NROL 3x/week for 5 weeks now. Prior to starting NROL, I used to do 6 days/week cardio with some paddleboarding (primarily core/resistance) thrown in on top. Although I have cut back significantly on cardio, I still need to teach 2 spin classes per week, and they are much longer and more intense than the book recommends.
I've been doing:
M: NROL
T: teach 45 min spin
W: NROL
T: teach 45 min spin
F: 1 hour paddleboarding
S: NROL
S: off
I'm eating at TDEE, but these past two weeks as I'm increasing weight, I am wiped out during spin class. For example today, I only averaged 206 watts (thought I was gonna die, too), when I usually hit around 230.
Actually, I'm wiped out in general --TIRED.
Anyone else experience this? Will it pass? I've been teaching spin for over 8 years, so I'm certainly used to it.
What do you ladies think?
Interesting. I'm starting to think that it's a result of increasing resistance. Maybe our bodies just have to go through an adjustment period before we get our energy back. I hope so at least!
@HurrikaneHeat - In my log I just write down dumbell weights like this: 15lb x 2. For Olympic bar use (which is 45lbs. at my gym), I write the total weight of the bar and plates (instead of something like Oly bar + 30lb) to keep things from getting confusing.0 -
I just finished B6 today and I am so happy to see a small drop in weight for the first time since I started this.
I expect to see more weight loss happen during my week break, hooray!
also - cannot WAIT to do measurements. I have been holding off - waiting til break week to do them! i feel stronger sure, and a bit smaller too!0 -
Hi everyone! Hope you're all doing well.
@Sleepytexan I've been exhausted, too--but I noticed this week when I couldn't fit extra cardio in because of my kids' school vacation and a busy work schedule I was actually less tired. Could you cut out the paddleboarding for a week or two?0 -
Good morning!
I did workout 2B yesterday and I am really looking forward to increasing my weight next week and trying something harder! I did push myself and went up to 15lb-DB on the shoulder press. But my shoulders were achy from Wed kickboxing class, so I had to go down to 10lbs on my version of the pull down (don't have a machine so I do an alternative - did 15lb on workout 1B).
I thing the crunches on the swiss ball are going to get interesting. I usually do a lot of sit-ups, so these are super easy for me. Yesterday I did them with my arms extended beyond my head with a 5lb-DB and they were still really easy! I was shocked.
I am also not feeling like such a goof at the weights and am gaining more confidence. And yes, I too am finding myself a lot more tired lately!
Keep up the good work everyone!0 -
Checking in before my week 7 work-out. I should always add that I am working from home and making modifications because of that. I hope my assisted pull-ups are improving but it's hard to tell if I'm using my foot on the chair less!
Now, the increase in weights is measurable so that has been great to see!
I have noticed that to add to the challenge of the floor push-up some are elevating their feet. I might try that today. Could be interesting!
:flowerforyou: Have a great weekend all!0 -
Hi ladies, I'm excited to start Level 1 on Monday. I plan to do a few weeks at home before I enter the gym. Unfortunately the only time I can get to the gym is when it is super busy plus I want to feel more confident. My hubby usually goes to the gym with me on Wednesdays so he can help get more familiar with all the weights/machines.
So my question is, what modications do you make when you don't have access to do seated row or lateral pull?0 -
Hi girls, on my way to do B3 this am. Still loving this program but I think I am going to add some (major?) cardio on off days. I am borrowing Insanity from a friend and think my week will look like this
Sunday off
Monday lifting
Tuesday Insanity
Wednesday Lifting
Thursday Insanity
Friday Lifting
Saturday Insanity(OR OFF)
But I will see how it goes. My doctor just lower my thyroid medication so that may effect my energy level as well. Have a great day everyone and DIG DEEP!0 -
After my Easter weekend binge (that's really all I can call it at this point!) - my weight shot up more than the regular 2-3 lbs I've been up since starting NROL a month ago. So I threw in some extra cardio this week on a couple of days and *phew*, it's back down. But I realized how much I missed Turbo Jam style workouts and so I think I might start including at least 2 days of that in the week for a little extra burn (I like to eat!). Plus I noticed when doing Turbo Jam/Turbo Fire - it's a REALLY great cardio workout but it is awesome for shaping the lower back and abs....and it feels really good to get the blood flow going to the upper body after a tough weight training workout!
With regards to push-ups....grrrrr....I can lift a bunch of weight but when it comes to push-ups I'm still trying! This past workout I started my first set with 4 on-the-toes push-ups and had to switch to doing them off the smith machine (not sure of my angle but I have the pins at the 4th hole from the bottom, so it's still pretty low), 2nd set I did 3 on my toes then back to smith for the rest, and the last set I had to do all on smith. Boy has my chest/shoulders/arms felt the effects from those stinkin' things!! I'm determined to do them ALL on my toes at some point...but I'm just not strong enough yet.
I am really happy that he wrote the book to say NO ON YOUR KNEES PUSH-UPS! I could do those until the cows came home and I never knew what I was missing out on by doing them at progressive angles! WHAT a DIFFERENCE! So seriously ladies - if you are on your knees, get off of them. You are seriously cheating yourself. Find different surfaces/bars to do the angled push-ups until you get to your toes. 0 -
Hey ladies, I have a question for you. I just finished stage one, and I made super gains in the deadlift and the squat, and I know I can keep gaining steadily on those. But I completely stalled out on the dumbell overhead presses. I started light, but made it up top 20 by about the 4 week or so. And it got easy by the 6th week, but when I went to try the 25s, nothing. I have kept trying to use the 25s and then settling for completing my reps at 20, so I guess my quesiton is, is it normal to not be able to make the jump from one weight to another sometimes? And how can I push through it?0
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I forgot to log my last workout but I am still hanging with you all.
Wednesday - A3
Today - B3
Right on target!0 -
Hey ladies, I have a question for you. I just finished stage one, and I made super gains in the deadlift and the squat, and I know I can keep gaining steadily on those. But I completely stalled out on the dumbell overhead presses. I started light, but made it up top 20 by about the 4 week or so. And it got easy by the 6th week, but when I went to try the 25s, nothing. I have kept trying to use the 25s and then settling for completing my reps at 20, so I guess my quesiton is, is it normal to not be able to make the jump from one weight to another sometimes? And how can I push through it?
Have you tried pressing the Oly BB overhead instead of using the two 20 lb DBs? That would be a good intermediate weight to go before trying for two 25 lb DBs (since it's 45 lbs). That's where I'm at right now - I can handle the 20s, no prob, but can't complete the sets with 25s...so I'm gonna stick with the BB for a short while and then give the 25s a go again.0 -
With regards to push-ups....grrrrr....I can lift a bunch of weight but when it comes to push-ups I'm still trying! This past workout I started my first set with 4 on-the-toes push-ups and had to switch to doing them off the smith machine (not sure of my angle but I have the pins at the 4th hole from the bottom, so it's still pretty low), 2nd set I did 3 on my toes then back to smith for the rest, and the last set I had to do all on smith. Boy has my chest/shoulders/arms felt the effects from those stinkin' things!! I'm determined to do them ALL on my toes at some point...but I'm just not strong enough yet. I am really happy that he wrote the book to say NO ON YOUR KNEES PUSH-UPS! I could do those until the cows came home and I never knew what I was missing out on by doing them at progressive angles! WHAT a DIFFERENCE! So seriously ladies - if you are on your knees, get off of them. You are seriously cheating yourself. Find different surfaces/bars to do the angled push-ups until you get to your toes.
I'm exactly the same! My left shoulder, in particular, is really weak, and regular push-ups just kill me. I've been removing risers on the step bench to decrease the angle, but I'm still not on my toes yet...and my shoulder still kills me after the push-up workout.0 -
completed 4B today. I am not excited about increasing reps next week. The lunges :sad:
I did increase my weights on all exercises except for the lat pull down. The next weight would have increased 12 pounds and I can barely pull down 60 lbs right now.0 -
Hi ladies, I'm excited to start Level 1 on Monday. I plan to do a few weeks at home before I enter the gym. Unfortunately the only time I can get to the gym is when it is super busy plus I want to feel more confident. My hubby usually goes to the gym with me on Wednesdays so he can help get more familiar with all the weights/machines.
So my question is, what modications do you make when you don't have access to do seated row or lateral pull?
I use resistance bands for the lat pull down, I wrap them around the top of the squat rack. I bought some with more resistance than the ones I originally had. For the row I have done bent over rows and/or used a resistance band.0 -
I wish I had stronger shoulders like some of you ladies! I am still struggling with 15 lb dumbbells on overhead press.0
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Oops, I don't remember seeing the thing about not doing pushups on knees. I was doing that. I would do as many as I could the regular way, then when I couldn't do more I'd finish on knees. I still progressed to being able to do 3 sets of 8 real pushups.0
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OK, so I took today off from paddleboarding to see if that helps (it was chilly and windy anyway).
I do have a lot of stress right now, so that could be contributing -- I have an addict niece who lived with me from Nov til last month. She had 6 mos sober, but she relapsed into heroin again and the last few weeks have been horrible with her on the street in Vegas, detox back in San Diego, 5150ed, rehab--then she got kicked out of rehab for violence, went to a shelter then ran from there. So she's on the street again and refusing to go to a medically supervised facility. We're kind of at our limit with her and the family is united in tough love -- hopefully her mom can hold out bc my niece is playing the sympathy "I'm scared on the street" crap even as she refuses to go to rehab.
ugh.
Anyway, how's that for off-topic! I'm planning to do 6A tmo and Sunday another off day.0 -
WOW That sure is a lot of stress!!
And for those interested, I just posted my weights from my first two weeks on my blog:
http://www.myfitnesspal.com/blog/cirka2002/view/nrol4w-stage-1-progress-2421590 -
OK, so I took today off from paddleboarding to see if that helps (it was chilly and windy anyway).
I do have a lot of stress right now, so that could be contributing -- I have an addict niece who lived with me from Nov til last month. She had 6 mos sober, but she relapsed into heroin again and the last few weeks have been horrible with her on the street in Vegas, detox back in San Diego, 5150ed, rehab--then she got kicked out of rehab for violence, went to a shelter then ran from there. So she's on the street again and refusing to go to a medically supervised facility. We're kind of at our limit with her and the family is united in tough love -- hopefully her mom can hold out bc my niece is playing the sympathy "I'm scared on the street" crap even as she refuses to go to rehab.
ugh.
Anyway, how's that for off-topic! I'm planning to do 6A tmo and Sunday another off day.
Yeah, that could be contributing to exhaustion! Hang in there. Good for you for supporting her (even in the tough-love way) and for supporting her mom...I really hope things work out well.0 -
So I am half way through stage 1. I am enjoying the workouts so far but I miss my running. I tried to run after workout 1A and I thought I was going to die my legs felt like lead. I have not cut off all cardio except for the races that I had registered for before I started the program.
Yay me:
I will hit the 100# mark on squats, seated rows and deadlifts this week!
I can see those vertical lines on my stomach!
I am eating more!
I feel stronger!
Not so yay:
Still cant do a real pushup. Grrrr
Have been stuck at 40# and struggling on my lat pulls for since 2B.
Swiss Ball crunches are not a challenge. My last workout I did them holding an 8# medicine ball over head and still felt nothing.
Not sure if I will do AMRAPs yet and I hope to start running again soon. I am running out of outdoor weather here in the desert.0 -
Well I finished my last official stage 1 workout this morning and here's how I came out:
Squat-12 lb DBs to 85 lbs barbell
Pushup-30 degree incline to all three of my last sets on the floor (!!!)
Seated Row-40 to 85
Step Up- 12 lb DBs to 20 lb DBs w/10 in step to 15 lb DBs with the 20 inch step
Jacknives-got through them all
Deadlift- 45 to 85
Shoulder Press- 8 lb DBs to 15 lb DBs
Lat Pulldown- 35 to 85 (only one set at 85, but I got through it)
Lunge- 12 lb DBs to 25 lb DBs
Swiss ball crunch-10 lb weight on chest to 6 lb medicine ball overhead
So I probably really started my first A workout with way too low of weights, but overall not bad progress! I'm so happy I actually made it through all three sets of push ups on the floor for my last A workout! I'm going to give my body a couple days rest and then weigh in and take measurements.
After reading a lot of people talking about the AMRAPs I've decided not to do them and just repeat workouts 8A&B and then take a week off before starting stage 2. I need to have the extra week of workouts to time a break for a 10K in May, otherwise I would just take my break and move on. Planning to get in some yoga and running while I'm on my break and hopefully a massage because my muscles are so tight right now!
Happy Saturday everyone!0 -
16 Days on the workout routine...not following the eating plan. I will begin the eating plan tomorrow, since I have gotten such great results without it, I cannot wait to see what changes will come after doing the workouts and eating by the guidelines laid out in the book
Also, I need to loose 50lbs. I am currently 224-219 ish and I am 5'9".
Current measurements size 18 (36" waist, 49"hip)
Goal measurements are to fit in a size 10 (30" waist, 39.5"hip) via american eagle
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progress pics0 -
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jlynn, you are looking good!0
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Yay for those of you who've finished Stage 1, and to everyone else making such great progress!
I did WOB5 today, am still loving the 3 sets. Finally got up to the "big" plates for my deadlift (ie. 2 25lb plates, for 95 lbs total). Thanks to whoever suggested using kettle bells for lunges--they make a HUGE difference. Much easier to hold (though they do swing around a lot, lol). My left shoulder's still killing me in shoulder presses, so I haven't been able to move up in that exercise, which is annoying, because 15 lbs is getting pretty easy for my right shoulder...but, eventually they'll even out, I guess!
I really love this program. I get excited to go to the gym!0 -
Lunges are the death of me. I can't describe just how much I dislike them but I do. I seriously dislike doing lunges. It's like my legs and knees weren't made for lunges.. Other than that. so far so good. Havent lost any weight though.. I do see small changes in my body and clothes fit just a tad looser so that's a great sign for me.
I really want to step up my cardio on days I dont lift.. (no more than 30mins if I'm jogging) but I'm finding it hard because Im to damn tired...
Also.. ladies ... what protein shakes do you make/buy???0 -
16 Days on the workout routine...not following the eating plan. I will begin the eating plan tomorrow, since I have gotten such great results without it, I cannot wait to see what changes will come after doing the workouts and eating by the guidelines laid out in the book
Also, I need to loose 50lbs. I am currently 224-219 ish and I am 5'9".
Current measurements size 18 (36" waist, 49"hip)
Goal measurements are to fit in a size 10 (30" waist, 39.5"hip) via american eagle
img
progress pics
You are looking goooood!!0 -
I picked up a pair of the Nike Cardiofit gloves. Working well so far!
I did 7B today. I'm almost done Stage 1! I can't believe the gains I've made in strength. Deadlifts today at 75lbs, lat pull downs at 85lbs, shoulder presses up to 22.5lbs (per arm). And I don't want to speak too loudly in case I scare them away, but I think I saw my deltoids the other day.
Koketa - I hate lunges too. I mutter and curse my way through them, but I hate them.0 -
jlynn your progress so far is amazing, you look great! glad to see some pics of it working so well for someone, thanks for posting!0
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