We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
Starting heavy lifting today!!!
junebug523
Posts: 196
I purchased NROL4W a week ago, read through it, and joined a gym on Thursday. I have wanted to join a gym for a long time, but I was having trouble justifying the expense. Then, last week, I found out that the company I work for is changing health insurance companies starting May 1. One of the benefits they offer to everyone enrolled is a $20/month reimbursement on gym dues for members who visit at least 12x/month. So, that was the last thing I needed to be convinced that joining a gym was the right thing to do for me. 
I have mapped out my plan and am beginning the journey of lifting heavy via NROL4W today. I am psyched. I have lifted a few times before, but never had the guts to spend much time away from the machines. I am ready to do some squats, deadlifts, and prone jackknifes!!! Today is the day I toss the barbie weights and start building muscle, reducing body fat, and watch my body transform!
Will report back after I work out. :happy:
I have mapped out my plan and am beginning the journey of lifting heavy via NROL4W today. I am psyched. I have lifted a few times before, but never had the guts to spend much time away from the machines. I am ready to do some squats, deadlifts, and prone jackknifes!!! Today is the day I toss the barbie weights and start building muscle, reducing body fat, and watch my body transform!
Will report back after I work out. :happy:
0
Replies
-
OH!!! The prone jack knife is killer, but you know it's working!!!!! So sore from that one. Good Luck to you!!!!!0
-
I'm back! My whole body feels like Jell-o. I kinda like it, because it proves I did some serious work.
I wasn't sure where to start with the squats, but I knew I could do more than the 45-lb bar. I did my warm-up set with just the bar, and then I added 25 lbs for my first set. That felt good for my first real set, but I felt that it was still a little too light for me. For my second set of squats I added another 5 lbs--so, 75 lbs total. That was just about right, but I think I could still do more. When I do Workout A, round 2 in about 5 days, I think I might start out at 80 lbs on the squat and see how that goes. Right now I'm just trying to find the right balance--perfect heavy weight vs too light or stupidly heavy.
My lesson to myself for today is: read the descriptions of the workouts a little more closely. Stage 1, Workout A, round 1 calls for 2 sets of 15 reps for most moves. I applied that to the prone jackknife as well and OMG! I was focusing so hard on keeping the *$%@ ball from rolling out from under my legs that I lost count. I think I got about 15 reps on both sets, though.
I came home to find that I only had to do 2 sets of 8 reps for the prone jackknife. *FACEPALM* I'm pretty sure my form was wretched, though, so for the rest of Stage 1 I will follow the # of reps in the book and focus more on maintaining good form on the prone jackknife--since I know I can do 15 reps already. :blushing:0 -
You rock! Getting to the NROLW is my ultimate goal. Thank you so much for sharing the start of your journey! I'm soooo following this! If you start a blog or anything please let me know!0
-
Great job!0
-
Awesome! Don't forget to videotape yourself so you can check your form- form is WAY more important than the weight. The weight will go up but form has to come first.
Congrats!!!!0 -
Wow, girl, you go! That's quite an impressive starting squat weight. Just remember you'll be doing your AMRAP with that weigh ;-)
Let's hear back to see how you feel tomorrow
I've done the same thing with jackknife ... they are killer too. Even though I have the worksheet printed out and with me, I get carried away with the count from the other exercises.
Good luck with this journey!0 -
Thanks! I am *blessed* with big thighs (can't believe I just said that), which seems to mean I have a lot of strength there too. Before I joined my gym I would load my backpack with about 40 lbs worth of hand weights and heavy books...and I would do 3 sets of 50 reps. It was ridiculous...I knew I needed a bigger challenge. Very happy to have the resources in my gym.0
-
Update: I wasn't too terribly sore after NROL4W, Stage 1, Workout A--a little soreness in my abs when I cough or laugh, and soreness in my quads. 48 hours after the workout, I was still feeling my quads, but other than that I felt READY to work out again.
Tonight I did Stage 1, Workout B for the first time. My conclusion after working out was that it was too easy today. On some of the moves (deadlift, shoulder press, lat pulldown, lunge) I increased the weight on my second set because the first set was too easy. By the end of 15 reps on the second set, I was definitely feeling it--but I still think I can do more.
Deadlift: 60 lbs both sets...I realized after I came home and reviewed the move in my book that my form was pretty bad here, I may stick with 60 lbs next time and just really focus on getting the form right.
Shoulder press: 12 lb dumbbells...tough to say with this one. By the end of the 15 reps my arms were shaking a bit, but the weights still didn't feel all that heavy. I think I will try moving up to 15 lb dumbbells next time and see if I can make it all the way to 15.
Lat pulldown: 55 lbs first set, 70 lbs second set. I think 70 was just right. Just need to get my form right on this one...I don't think I was scooted in enough on the bench.
Lunges: 30 lbs first set (two 15-lb dumbbells), 40 lbs second set (two 20-lb dumbbells). I think 40 was about right. My quads were really feeling it (I think because they were still a bit sore from Sunday's workout).
Swiss-ball crunch: 8 reps was way too easy for me. Think I will add weight next time.
So...that's all for now! I am excited to do Workout A again in a couple of days. Especially ready to tackle that prone jackknife again...0
This discussion has been closed.