Stage 1
Replies
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I decided not to do the AMRAP workouts since seeing my results listed out today. I feel much better about my progress even though overall I gained a little weight.
From March 16, 2012 to April 24, 2012
weight: 148.4 lbs to 150.8
measurements (all in inches)
chest under breast from 30 to 30.5
chest over breast from 34.5 to34
right bicep from 12 to 12
left bicep from 11.5 to 12
waist from 29 to 28
hip at bum from 42 to 40.5
hip 2 inch below navel from 38.5 to 36
right thigh from 25.5 to 25.5
left thigh from 25.5 to 25.5
neck from 13 to 12.5
right calf from 16.5 to 16
left calf from 16 to 16
shoulder width from 19 to 19
Weights and exercises
Squat - from 30lb to 120lbs!
Deadlift - from 40 lbs to 125 lbs!
Dumbbell shoulder press from 25lbs to 50lbs
Wide grip Lat pulldown from 40lbs to 80lbs
Pushup from crappy form knees on floor hands elevated to feet on bench inclined pushups!
Seated row from 40 lbs to 85lbs!
Step up from 20lbs to 60lbs with knee lift at top
Lunge from 30lbs to 60lbs
Crunch from struggling with 8 to blasting through 15
Prone Jackknife from crappy form and not doing any to doing 12 with great form!0 -
OK... I have another question...
Is there something wrong with using the smith machine to do the squats? I've been on two separate threads and some posters have very negative comments to say about the machine. Thoughts anyone?
smith machine controls your form and doesn't allow your body to do what feels natural. you will increase your stability and balance if you do NOT use a smith machine. Also with a smith machine I feel like it is an artificial weight increase - say you put 60 lbs on there and feel amazing. but if you tried 60lbs on a squat rack and couldn't do one rep, that would be because you do not have the control / balance that the squat rack forces you to develop. I have heard some folks claim that the smith machine allows a range of motion that is unnatural to us, so it is training you to bend and squat in ways that are not good for joints and muscles.0 -
Awesome, Sarah!
Thank you for posting your progress and measurements. It helps me stay motivated by knowing many are having success!0 -
I had the same question about a smith press. My gym doesn't have a squat rack, it only has the smith press. It has stoppers you can use though. I have a weight bench at home I could use but I would have to modify some of the other moves. Does anyone else do this at home and how do you modify or have you had success with the smith press. It seemed a little akward feeling when I was using it.0
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Unfortunately, I had my first run-in with sexism at the gym. I was on the lat-pull down, doing 85lbs. I can only manage about 6 reps at 85lbs, but there next weight down is 70lbs, and I can breeze through 8 reps at that. And the whole point of NROLW is challenging yourself, right? So I'm doing my 6th rep of my first set and really struggling to get it done, but managed. This guy, who was just sitting on one of the nearby weight machines, looks at me and says, "That's too heavy." I wasn't sure if he was talking to me (since most people in my gym tend to mind their own business, and usually all I get asked is "Are you done with the rack?") so I looked back at him and sure enough, he was looking me in the eye and repeated, "Too heavy for you." Of course it's too heavy - that's the point! And the guy next to you just nearly dropped a dumbbell on his foot but I don't see you correcting him. That was my last rep and I just finished 3 sets of deadlifts, of course I'm struggling. Heck, it's a lat pull down, it's not even like I can hurt myself with it.
I ignored him, finished my work-out, and later saw him struggling with a rep on a leg press machine and bit my tongue so I wouldn't say, "That's too heavy for you."0 -
Unfortunately, I had my first run-in with sexism at the gym. I was on the lat-pull down, doing 85lbs. I can only manage about 6 reps at 85lbs, but there next weight down is 70lbs, and I can breeze through 8 reps at that. And the whole point of NROLW is challenging yourself, right? So I'm doing my 6th rep of my first set and really struggling to get it done, but managed. This guy, who was just sitting on one of the nearby weight machines, looks at me and says, "That's too heavy." I wasn't sure if he was talking to me (since most people in my gym tend to mind their own business, and usually all I get asked is "Are you done with the rack?") so I looked back at him and sure enough, he was looking me in the eye and repeated, "Too heavy for you." Of course it's too heavy - that's the point! And the guy next to you just nearly dropped a dumbbell on his foot but I don't see you correcting him. That was my last rep and I just finished 3 sets of deadlifts, of course I'm struggling. Heck, it's a lat pull down, it's not even like I can hurt myself with it.
I ignored him, finished my work-out, and later saw him struggling with a rep on a leg press machine and bit my tongue so I wouldn't say, "That's too heavy for you."
I'd be pissed!0 -
I don't get offended too easily. I would have thought he was just looking out for me. Then again, I am awfully naive
Edited because of my poor grammar.0 -
I would have thought that, but like I said, it's really hard to hurt yourself with a lat pull down and he didn't comment on any of the men struggling with their last reps. And since I saw him later struggling with his reps, I know he knows what it's like to have to push through that last 1 or 2.0
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No way I would've held my tongue! I would've said exactly what you were thinking, plus some. :laugh:0
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I would have thought that, but like I said, it's really hard to hurt yourself with a lat pull down and he didn't comment on any of the men struggling with their last reps. And since I saw him later struggling with his reps, I know he knows what it's like to have to push through that last 1 or 2.
There are little weights you can add to the machine to split between the two pin weights. If 70 is too easy and 85 is too hard, each little weight is 5 lbs. So you can rest a weight on top of the 70 for a total of 75. Or two weights for a total of 80. I looked all over google and couldn't find a picture so I hope you can understand what I mean!0 -
I would have stood by the machine and say, "Too heavy?" Actually, when he made that comment, I probably would have said, "Did I ask for your opinion? No? Keep it to yourself."0
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Finished 6B on Sunday.
Deadlifts: Stayed at 100# two sets of 10 one set of 7
Shoulder Press: Stuck at 15# each (could not even lift the 20s up to my shoulder :P) three sets of 10
Lat pull: Finally progressed to 50#. Three sets of 10
Lunges: 25# three sets of 10
Crunches: I did the first two sets with a 10# medicine ball over head and felt NOTHING. The last set I just did hands behind head until it burned.
Looking forward to doing 7A tonight!0 -
Woooohoooo! Finished stage 1, 8B last night. Taking a week off from lifting before starting stage 2. Also decided to eat at maintenance for two weeks in an effort to help reset my hormone levels to pre-caloric deficit levels (I've been eating at a deficit since late November (went to Disney), and then prior to that since July/August). I guess it's good to do this every 12-16 weeks or so, so as not to stress out those hormones. A little scary for me...since I've gained 2-3 lbs during these last six weeks of NROL.
Hoping to see those pounds fall off during my week break as the excess water goes away.
So final numbers for my B (posted A's results the other day) are:
Deads: 55 ----> 125 lbs
DB shoulder press: 30 (15 each) ---> 50 (25 each) lbs
Wide-grip lat pulldown: 50 ---> 85+13 lb bar (98 lbs)
Lunge: 30 (15 ea) ---> 60 lbs (oly + 15)
Swiss ball: as written ---> holding 10 lb plate above head (still hard)
Haven't taken measurements yet - gonna do that during my break week. Hoping I see SOMETHING get smaller, hah! I know my butt has gotten a bit rounder and my erector muscles are getting quite firm and noticeable. But I'll be honest - I wish I could see more bicep development right now...just to be vain...even contemplated doing some bicep curls to speed up that process. HAHAHA
Oh and I, now, have callouses on both hands under my ring fingers and middle fingers. They REALLY hurt when I go to do lat pull-downs (after doing DLs). I wear gloves too. Not sure I could do this without the gloves as my bar has all these diamond shaped ridges cut into it and those tear up my hands.
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Wow, both you posters above are killing it! So, do you do the lunges in the book or walking lunges?
With crunches, what does a plate "above head" mean exactly? I'm looking for ways to make 10 reps actually hard!0 -
2A last night
Squats: 45 (just the oly bar)... I probably could have done a little more, but there was a gang by the squat machine taking turns. So I grabbed the bar from the bench press. It was hard to get it over my head with no additional weights... so I just had to deal with it.
Push ups... elbows in are definitely a LOT harder... so stayed on bench
Seated row ... first set 60, 2nd set back to 50
Step ups.... no 20s in sight... so I opted for 25... on the bench. after 8 counts, my left side felt really heavy... so I looked at the weight again (30!)... no wonder.... my left hamstring is killing me this morning.... duh.... I finished the rest with 25 on BOTH hands... LOL
Prone JK.... 10/BW
Much better experience this time
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Woooohoooo! Finished stage 1, 8B last night. Taking a week off from lifting before starting stage 2. Also decided to eat at maintenance for two weeks in an effort to help reset my hormone levels to pre-caloric deficit levels (I've been eating at a deficit since late November (went to Disney), and then prior to that since July/August). I guess it's good to do this every 12-16 weeks or so, so as not to stress out those hormones. A little scary for me...since I've gained 2-3 lbs during these last six weeks of NROL. Hoping to see those pounds fall off during my week break as the excess water goes away.
So final numbers for my B (posted A's results the other day) are:
Deads: 55 ----> 125 lbs
DB shoulder press: 30 (15 each) ---> 50 (25 each) lbs
Wide-grip lat pulldown: 50 ---> 85+13 lb bar (98 lbs)
Lunge: 30 (15 ea) ---> 60 lbs (oly + 15)
Swiss ball: as written ---> holding 10 lb plate above head (still hard)
Haven't taken measurements yet - gonna do that during my break week. Hoping I see SOMETHING get smaller, hah! I know my butt has gotten a bit rounder and my erector muscles are getting quite firm and noticeable. But I'll be honest - I wish I could see more bicep development right now...just to be vain...even contemplated doing some bicep curls to speed up that process. HAHAHA
Oh and I, now, have callouses on both hands under my ring fingers and middle fingers. They REALLY hurt when I go to do lat pull-downs (after doing DLs). I wear gloves too. Not sure I could do this without the gloves as my bar has all these diamond shaped ridges cut into it and those tear up my hands.
re: gloves. I read something on stronglifts about how to care for your calluses and he actually recommended AGAINST gloves. I'm on 7B today and haven't used gloves yet bc of that article; I do have some slight calluses, but no pain from them.
Hre's a link to one article that says not to wear gloves, but I know there's a different one I read on there, or maybe it was his newsletter; can't find it now:
http://stronglifts.com/3-reasons-deadlifting-wearing-gloves-sucks/
Here's a link to preventing "deadlifts from ripping your hands apart, and how to care for calluses:
http://stronglifts.com/deadlifts-callus-formation-treatment/
blessings.0 -
Hi ladies!
I started NROLFW last night with workout 1A. I started adding strength training to my workout routine a couple months ago but I was starting to feel like I needed more of a structured program and wanted to start using free weights. I'd pretty much just been using machines since I didn't know where to start with free weights and I'll admit I'm intimidated by them! I think for the first couple weeks I will be doing the workouts at home until I gain some confidence and familiarity with the workouts and my own strength and then I think I will move to the gym so I have access to more weights. I have most of the stuff at home including a squat rack (which I was suprised about) but the main limitation is the amount of weights.
Squats: Bar + 20 pounds. I'm not sure how much the bar weighs yet & I felt like I could have done 5-10 more pounds but I've never used a barbell before so I erred on the side of caution.
Push-ups: 2 x 15 on the floor
Bent over dumbbell row: 10 in each hand
Step ups: 15 in each hand (I think.... can't quite remember and I don't have my log with me... might have only been 10
). My main difficulty with doing this at home was finding something to step on. I'm only 5'2" so most things were way too high I finally found a step ladder but I wish it were a little higher.
Prone jackknifes: 2 x 8
I'm very excited! I think on my off days I am going to try to do some low-intensity cardio. Prior to starting this I did 45 minutes on an AMT machine around 5 days a week with high intensity. I know from reading through the thread that I might not have the energy but for now I'm planning on doing walks, light bike rides, etc.0 -
Hi all!
I'm getting so close to the end of this stage I can taste it--only two more regular workouts, then to decide whether to do the AMRAPs or not (probably not). I'm not really looking forward to Stage 2, though--the moves look so fussy compared to these simple ones... But, I guess I'll manage (assuming the foot and ankle specialist I'm seeing next week doesn't nix the whole thing, which he may).
I haven't weighed or measured for a while, and I go back and forth between thinking I've gained and see no changes or lost and see changes, lol! I guess the pictures will tell... I'll weigh/measure/take pictures when this stage is over.
Re:gloves--I read it's better not to wear them, too. But between the grip issues I was having (they've gone away since switching to kettlebells for lunges and step-ups, yay!) and the callouses I was/am getting, I'm sticking with the gloves for now. I should read the Stronglifts article about it though, I guess.
Okay, all--I'm having a post-lifting crash at the moment and can't bear to keep typing. Carry on 0 -
7B today:
SQUATS (in lieu of lunges): 5x5 105#
DEADLIFTS: 95# woo-hoo! so excited to get the 25# plates on there and not have to stack plates under. what a difference!
SHOULDER PRESS: 30# bar + 15# in plates for 50# total, 3 x 8 (boy, that 8th rep was hard to reach on the last two sets)
WIDE GAP LAT PULLDOWN: continues to be my achilles heel. 2 x 8 at 50#, and 1 x 5 at 55#
CRUNCHES: 3 x 15 on the ball w/ 16# medicine ball0 -
I did did 7A today. At home again, while I work up the weight on my squats.
Squats (free weight)-- I was able to go from 20 to 30 lbs today. I'm feeling good about my progress here, considering the whole smith machine/free weight set back. Hoping to be up to 45 soon.
Push ups-- no progress here. I'm still on my 4th step. I tried to go down to 3rd, but could only do 4 reps, so went back to 4th. :-(
Barbell rows-- last time I did 15lb dbs, I did 2 sets of this and then a set of barbell rows at 35lbs.
Step ups-- upped to 15lb dbs
Probe Jackknife-- first set of 15 hands on floor, last two sets of 15 with forearms on step, because of pressure on my wrists. Getting easier to stay on ball.
I think I'm going to do another 2-3 weeks of stage 1. I'm just not satisfied with where I'm at weight-wise. I want to at least be at 45 on my squats.0 -
Stage 7A completed. Today was better than Monday but I still have that lower left abdominal pain. I must have torn a muscle. It's weird that I wasn't able to do crunches Monday but I could today. I substituted crunches for the jackknife because of the pain.
squats: 45 lbs
seated rows: 84 lbs to 96 lb on my last set!
push ups : I tried to lower but that doggone pain so I went back up 2 steps and did 12 on each set
crunches: 10 on each set with 8lb ball
step ups: lowered weigh to 24 total lbs so I could increase to a higher step !0 -
Wow, both you posters above are killing it! So, do you do the lunges in the book or walking lunges?
With crunches, what does a plate "above head" mean exactly? I'm looking for ways to make 10 reps actually hard!
I do both. If I do the walking lunges I make sure my working leg finishes out the entire lunge. (make sense?)
sorry I can't answer about the plate.0 -
I'm officially done with stage 1! Wooooohoooo!
Impatience got the better of me yesterday and I did all the amraps from A and B workout on one evening, still only took 30 mins.
I will post my figures when I get home, currently at work :laugh:
Stage 2 here I come! Starting on Monday :happy:0 -
I'm officially done with stage 1! Wooooohoooo!
Impatience got the better of me yesterday and I did all the amraps from A and B workout on one evening, still only took 30 mins.
I will post my figures when I get home, currently at work :laugh:
Stage 2 here I come! Starting on Monday :happy:
Good job! I'm totally interested in your figures. Did it take you 4 weeks?
Keep us updated on Stage 2!0 -
I'm officially done with stage 1! Wooooohoooo!
Impatience got the better of me yesterday and I did all the amraps from A and B workout on one evening, still only took 30 mins.
I will post my figures when I get home, currently at work :laugh:
Stage 2 here I come! Starting on Monday :happy:
Congratulations!0 -
For the swiss-ball crunches, think about extending your arms over your head (i.e. where you cannot see them - not just straight up in the air) and holding a DB or a kettle-bell (I wouldn't use a plate for the over-head part - I would use a plate on your chest if that is the level of difficulty you are at) - i.e. one DB held by both hands or one kettle-bell held by both hands.
Some very impressive numbers being posted in here!! Hard to believe you're all beginner-lifters!! Good for you!0 -
For the swiss-ball crunches, think about extending your arms over your head (i.e. where you cannot see them - not just straight up in the air) and holding a DB or a kettle-bell (I wouldn't use a plate for the over-head part - I would use a plate on your chest if that is the level of difficulty you are at) - i.e. one DB held by both hands or one kettle-bell held by both hands.
Some very impressive numbers being posted in here!! Hard to believe you're all beginner-lifters!! Good for you!
I tried this and it put a lot of strain on my neck? Maybe I just have a huge head?!0 -
My squats are depressing. I know it's because I'm recovering from a low back injury, but I am.. squatting with the bar, and I'm finding it the most difficult thing in the universe to make parallel. I want to improve my squats super quick so I can stop looking gooberish.
I guess I'll list my workout too, though I just did 2A today, I guess? Hahaha. I've no clue.
squats 2 x 45/15
cable row 2 x 75/15
step ups 2 x 50/15
jacknife 2 x BW/8 ... starting position with ball between knees and ankles.
And ... 30 pansy- er, I mean counterheight pushups. Which... I'd change, but my WRISTS CAN'T TAKE IT.0 -
My squats are depressing. I know it's because I'm recovering from a low back injury, but I am.. squatting with the bar, and I'm finding it the most difficult thing in the universe to make parallel. I want to improve my squats super quick so I can stop looking gooberish.
I guess I'll list my workout too, though I just did 2A today, I guess? Hahaha. I've no clue.
squats 2 x 45/15
cable row 2 x 75/15
step ups 2 x 50/15
jacknife 2 x BW/8 ... starting position with ball between knees and ankles.
And ... 30 pansy- er, I mean counterheight pushups. Which... I'd change, but my WRISTS CAN'T TAKE IT.
Don't feel bad about the bar. You aren't the only one struggling with the weight on this. For some reason I can do 85lb Romanian deadlifts, but only squat 35lbs.
Oh, I also have an old back injury. Take care of your back, and it will take care of you. :-) Form and safety first, weight last. You'll get there.0
