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I Just Finished NROLFW Stage 1 Too
zukkiz
Posts: 362 Member
Finally finished and plan on doing the AMRAP next week. I posted this on the NROLFW group board, but it kind of got lost in the shuffle.
Workout A
Squats: Dumbbell =25 lbs to Barbell Squats: 105 lbs
Push Ups: On kitchen counter to Floor (I did have to go on my knees for 1 set though)
Dumbbell Rows: 25 lbs to 31 lbs (added little weights) I just realized that I didn't bump this up like I could have.
Step Ups: 20 lbs 12 inches to 40 pounds 9 inches (had to go lower because I started working out in our basement and I can't go to high or I will bump my head.)
Jackknife: Couldn't do them, did alternatives to do them semi with help with legs up on a angled seat.
Workout B
Dead lift: Dumbbells: 25lbs each hand to Barbell: 75lbs (actually used a curl bar)
Shoulder Press: Dumbbells: 15lbs to 25 lbs.
Lat Pull-down: Only have exercise bands but went from wide using handles to wide twisted and up higher.
Lunges: Dumbbells 25lbs both hands to Barbell: 75 lbs
Exercise Ball Crunches: Started at 8 no weight to 15 with 35 pound weight.
I will be taking my measurements on Monday. My weight went from 171 to 167.
Workout A
Squats: Dumbbell =25 lbs to Barbell Squats: 105 lbs
Push Ups: On kitchen counter to Floor (I did have to go on my knees for 1 set though)
Dumbbell Rows: 25 lbs to 31 lbs (added little weights) I just realized that I didn't bump this up like I could have.
Step Ups: 20 lbs 12 inches to 40 pounds 9 inches (had to go lower because I started working out in our basement and I can't go to high or I will bump my head.)
Jackknife: Couldn't do them, did alternatives to do them semi with help with legs up on a angled seat.
Workout B
Dead lift: Dumbbells: 25lbs each hand to Barbell: 75lbs (actually used a curl bar)
Shoulder Press: Dumbbells: 15lbs to 25 lbs.
Lat Pull-down: Only have exercise bands but went from wide using handles to wide twisted and up higher.
Lunges: Dumbbells 25lbs both hands to Barbell: 75 lbs
Exercise Ball Crunches: Started at 8 no weight to 15 with 35 pound weight.
I will be taking my measurements on Monday. My weight went from 171 to 167.
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Replies
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OUTSTANDING!!!
You girls are getting me all jazzed up about doing this!!
I can't wait now!!0 -
Fantastic! I'm gonna be following in your foot steps in two weeks!0
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Fantastic! I'm gonna be following in your foot steps in two weeks!
Just got your friend request!
I think I'm starting on Monday June 18 so I'll let you know how it goes and if I end up looking like an idiot at the gym!0 -
Awesome Work!! Great Progess!
CONGRATS!0 -
Thanks everyone! It feels so good to be getting stronger.0
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Nice job! I'm going to post mine now too, I just finished today.0
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Nice job! I'm going to post mine now too, I just finished today.
Yay, can't wait to see!0 -
I just ordered the book!!0
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I've just started it as well. So great to read posts like this where people have made really huge steps forward in their mission to be fitter and stronger!0
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Wow, good job. You should be proud of yourself!0
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Just got the book, I'm so excited to start!0
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Is it just a book or is there a video to go along? Is it hard to follow along witha book?0
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GOOD JOB! Loving these posts today!0
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Is it just a book or is there a video to go along? Is it hard to follow along witha book?
It's actually just a book.
I don't even use the book to follow, because there are workout logs to use.0 -
I really need to read this book. I wonder if my library has it....0
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I really need to read this book. I wonder if my library has it....
I would go see, I bet they do. You would love it!!!0 -
Great job!!! 0 -
GREAT job-!! I also love this program. I'm in stage 2. I highly recommend to anyone wanting to check it out.0
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Awesome job and so inspiring! I am hoping to get the book this week.
How did you know what weights to start with and is there reps involved, or only one set to failure?0 -
Awesome job and so inspiring! I am hoping to get the book this week.
How did you know what weights to start with and is there reps involved, or only one set to failure?
I had to guesstimate, to be honest.0 -
How many sets do you do of each?Finally finished and plan on doing the AMRAP next week. I posted this on the NROLFW group board, but it kind of got lost in the shuffle.
Workout A
Squats: Dumbbell =25 lbs to Barbell Squats: 105 lbs
Push Ups: On kitchen counter to Floor (I did have to go on my knees for 1 set though)
Dumbbell Rows: 25 lbs to 31 lbs (added little weights) I just realized that I didn't bump this up like I could have.
Step Ups: 20 lbs 12 inches to 40 pounds 9 inches (had to go lower because I started working out in our basement and I can't go to high or I will bump my head.)
Jackknife: Couldn't do them, did alternatives to do them semi with help with legs up on a angled seat.
Workout B
Dead lift: Dumbbells: 25lbs each hand to Barbell: 75lbs (actually used a curl bar)
Shoulder Press: Dumbbells: 15lbs to 25 lbs.
Lat Pull-down: Only have exercise bands but went from wide using handles to wide twisted and up higher.
Lunges: Dumbbells 25lbs both hands to Barbell: 75 lbs
Exercise Ball Crunches: Started at 8 no weight to 15 with 35 pound weight.
I will be taking my measurements on Monday. My weight went from 171 to 167.0 -
How many sets do you do of each?
It starts out this way:
2 sets 15 Reps
2 Sets 12 Reps
3 sets 10 Reps
3 sets 8 Reps
The abs go the opposite as far as reps, start at 8 end at 15.
I did my AMRAP(As many reps as possible) for each workout this week. That is where you do as many reps as possible with the weight you first started at.
I was encouraged by Workout A, but my lunges on workout B frustrated me.0 -
OH>>> we are supposed to do it with the weight we started with? not the finishing weights?
i already did AMRAP A stage 1.. but i guess i didn't reread the section before doing it.. I did it with my ending weights.
Off to re-read.. and AMRAP B stage 1 tomorrow.0 -
So 10 sets per move each workout?
It starts out this way:
2 sets 15 Reps
2 Sets 12 Reps
3 sets 10 Reps
3 sets 8 Reps
The abs go the opposite as far as reps, start at 8 end at 15.
I did my AMRAP(As many reps as possible) for each workout this week. That is where you do as many reps as possible with the weight you first started at.
I was encouraged by Workout A, but my lunges on workout B frustrated me.0 -
So 10 sets per move each workout?
Nope, 2 sets per move each workout. Then when you get down to 10 and 8 reps, they go up to 3 reps.0
This discussion has been closed.