Done with Stage 1!

Squats35lbs -> 66lbs
Rows 46lbs ->77lbs
pushups floor
step up 44lbs ->88lbs

deadlifft 46lbs -> 112lbs
press 11lbs -> 18lbs each hand
lat pull 17lbs -> 69lbs
lunge 22lbs ->44lbs Dumbells each hand
crunch BW -> 31lb on chest

I'm especially pleased with my deadlift, not so pleased with my squat, i feel as if I should be able to do more but I don't have a spotter so I'm a little scared of getting pinned as I can't lift the weight over my head. Can't wait for my brother to come home from Thailand so he can spot me!!!

Great job! Those step up weights are major! How tall are you stepping???

Do you feel like you've changed physically?

Nicely done! Question - I am on week 3 and nowhere near that squat or deadlift weight. What kind of squats and deadlifts are you doing? I switched over to roman deadlifts (figured they would be easier on my back). and now after reading some posts on proper squat form I have decided to try squatting all the way to the floor (*kitten* to floor ATF as they put it!). I was squating 75 pounds but if I go all the way to the ground guessing I will need to remove some weight. Just curious? Also. were you using a bar for the step ups?

I have no idea how tall the step was, its a rebok one thats in the gym, taller than a staircase step but only by like an inch or so it think. I have definitely changed physically, I can see some definition on my abs, i'm getting that shelf on my thighs just above the knee and my triceps are showing. Also my clothes are looser so I'm losing inches (haven't actually measured yet as I want the post workout swelling to go down first)

I started my squatting at home with a small barbell but when I went to the gym the trainer said my form wasn't right so from about week 4 ive been using the smith machine as my form was good with that and doing some other exercises to improve my form. I only go to parallel with the squats, I only go further if I do bodyweight goblet squats. With the deadlifts I've been doing the one in the book with the bent knees, really working my *kitten* on that. Stepups were done with dumbells 44lb (20KG) in each hand, its about the maximum I can get off the dumbell rack lol.


It's been fun and I have definatley seen improvement in my body so its worth sticking too. I'm all excited for stage two already :happy:

All of these numbers are so encouraging ladies. I won't be finished until next week, but am almost a little scared to move onto Stage 2. I feel like I'm just getting the routine now.

Advice: I feel like I still struggle with the push ups. I can do the reps on my knees. I tried doing them on my toes today and got about 1 done and them my form fell apart. I know some of you do them against tables, or on stairs to be angled (30-45 angle). Anybody feel if doing it that way (30-45 degrees) is better than on my knees? I'd like to do be able to do them proper (face to floor, on my toes) at some point, but not sure the correct path to get there.

I have no basis for this other than my own experience, so take it for what it's worth...

I have done push-ups on my knees, but I'm using the smith machine for doing them at an incline for NROL4W. I find that it is much easier to keep proper form and it gives me the opportunity to increase the difficulty more gradually. As they get easier, I lower the incline. Gravity increases the challenge. Just my 2 cents.

Advice: I feel like I still struggle with the push ups. I can do the reps on my knees. I tried doing them on my toes today and got about 1 done and them my form fell apart. I know some of you do them against tables, or on stairs to be angled (30-45 angle). Anybody feel if doing it that way (30-45 degrees) is better than on my knees? I'd like to do be able to do them proper (face to floor, on my toes) at some point, but not sure the correct path to get there.

I have no basis for this other than my own experience, so take it for what it's worth...

I have done push-ups on my knees, but I'm using the smith machine for doing them at an incline for NROL4W. I find that it is much easier to keep proper form and it gives me the opportunity to increase the difficulty more gradually. As they get easier, I lower the incline. Gravity increases the challenge. Just my 2 cents.

I agree. In November, I couldn't do 1 regular pushup and even doing them counter height was hard. I downloaded a pushup app and worked my way to doing 15 regular pushups in a row and 75 in one workout. Give it time but girl pushups will not get you there. Ones you go up to your toes, you'll still have to do them at a pretty good incline -- so why not start there?

Congrats on finishing Stage 1 Cloud!

Today I did 7A. Squats and pushups are still weak but I feel like I'm getting a good understanding of where I can push myself and where to hold back a little.

I did feel today that I would have tried another 10# on my squat if I had a partner - I'm afraid I can't get up going below parallel. No partner available to me during this time and I don't want to buddy with a gym dude (creepy). I also can't afford a private instructor. I guess I'll just keep the weight lower until I feel I'm ready on my own? Any thoughts or anyone have this experience?

Well ladies. I completed A4 last night. I'm sufficiently sore this morning. (Love that feeling. Makes me feel like I'm working hard.) One question before moving to A5. If the workout was to stay the same with 2 sets and 12 reps I would go up in weight. However, with adding that extra set, I'm more inclined to stay where I am. What is suggested?

I didn't see the instructions to move to 3 sets until I got to 7A (this week!).
My strategy was to keep it the same for the first one or two sets and increase for the rest - it worked today!

Im just finished A8 yesterday (im doin the extended version, so i have 6 workouts left)

Im sorry if this has already been touched on but has anyone found that when doing the deadlifts, you get to a point when the wieght is too much for you arms to hold even though your legs can handle the deadlift.

What do i do? Should i stick it out at the weight I'm on until i can conquer it without my elbow going up in flames?

or am i just doing something completely wrong?

Im just finished A8 yesterday (im doin the extended version, so i have 6 workouts left)

Im sorry if this has already been touched on but has anyone found that when doing the deadlifts, you get to a point when the wieght is too much for you arms to hold even though your legs can handle the deadlift.

What do i do? Should i stick it out at the weight I'm on until i can conquer it without my elbow going up in flames?

or am i just doing something completely wrong?

I've been doing a reverse grip to do my deadlifts (one hand facing forward and one hand facing backward). I switch positions after each set. There are some other women lifters at my YMCA who do that and it feels more secure doing it that way. Good luck!

Completed 2A today. Pretty happy to have purchased some new plates, but I'm going to need a squat rack soon because my squat is more than my arms can press to get the bar onto my shoulders. Total downer...

Here are my numbers:


1A was way to easy, so I brought the weight up significantly today and I felt it during, but I'm not having a ton of muscle pain in the day following.

http://www.myfitnesspal.com/blog/beckyinma/view/nrolfw-stage-1-workouts-1-2-3-259390

Finished 8A last night! Here are my results:

Squat: 45 ---> 80

Push up: toes on floor but elbows wide ----> realized elbows should be close to body and have only progressed to bottom rung of smith machine, barely. I still have to move it back up a notch to finish my sets. These are SO tough for me.

Seated Row: 50 ---> 80

Step up: 25lb dumbbells on back of incline press

---

> 65 lb barbell onto reebok step with 5 risers

Prone Jackknife: 10 wobbly reps with knees touching ball ----> 8 reps of these http://www.youtube.com/watch?v=a6q7k_D6DGQ&list=PL4CE51ED9E54AA7C3&index=2&feature=plpp_video

I would love to hear some input from the group on Barbell squats vs. Squat racks. My problem with Barbell squats is that I can only lift the 40lb barbell over my head so that's the max I have been squatting. I bet I could go more but I am scared of the squat rack - I just finished 7A today - not sure if any of the other stages have squats so may just keep doing what I'm doing Thoughts?

I've been doing my workouts at home but need to go into the gym tonight since I feel I have been short changing myself on the squats and deadlifts. My only problem is that the gym we go to is super crowded in the evenings. Especially now that summer is around the corner. So I don't know if the equipment I need to use will be available when I need it. I may not be able to alternate by sets either. I plan on doing A6 this evening. I hope to increase most of my weights tonight even if it's only 5lbs.

I just got back from 1.5 week sickness potential overtraining break and did my first workout. I think.. 4A? I dunno.

I increased my squats 10 lbs from the last week and really felt good.. but wasn't as low as I wanted to be. Really got the last set low and I think I'm going to have to switch shoes because I really feel these pointy-toed running shoes are cramping my style.

I also increased my rows and my step ups.. and my jacknifes are ridiculously pikey. I'm going to really get my toes pointed in them and my legs straight the entire way, and then I will have -mastered- them.

I also thought this was the week when I moved up to 3 sets of 10.. ahahah, oh well. Those stability muscles will catch up some how!

I LOVE NROL4W. Is anyone else extending stage 1? I'm thinking about going for 36 stage 1 workouts. I'm not sure. Maybe I'll get to 8A and think, "ON TO THE NEXT ONE" but who knows!

I just got back from 1.5 week sickness potential overtraining break and did my first workout. I think.. 4A? I dunno.

I increased my squats 10 lbs from the last week and really felt good.. but wasn't as low as I wanted to be. Really got the last set low and I think I'm going to have to switch shoes because I really feel these pointy-toed running shoes are cramping my style.

I also increased my rows and my step ups.. and my jacknifes are ridiculously pikey. I'm going to really get my toes pointed in them and my legs straight the entire way, and then I will have -mastered- them.

I also thought this was the week when I moved up to 3 sets of 10.. ahahah, oh well. Those stability muscles will catch up some how!

I LOVE NROL4W. Is anyone else extending stage 1? I'm thinking about going for 36 stage 1 workouts. I'm not sure. Maybe I'll get to 8A and think, "ON TO THE NEXT ONE" but who knows!

Personally, I would go to the next stage. I think you will find it a challenge and rewarding. It's tough but I love the DOMS. I know I am working more muscles than previously.

Congrats on finishing Stage 1 Cloud!

Today I did 7A. Squats and pushups are still weak but I feel like I'm getting a good understanding of where I can push myself and where to hold back a little.

I did feel today that I would have tried another 10# on my squat if I had a partner - I'm afraid I can't get up going below parallel. No partner available to me during this time and I don't want to buddy with a gym dude (creepy). I also can't afford a private instructor. I guess I'll just keep the weight lower until I feel I'm ready on my own? Any thoughts or anyone have this experience?

I don't have a partner either and like you, would prefer not to ask a random dude for help! I have been using a squat rack and absolutely love it! No random dude needed.