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Stage 5 Questions
Please post your stage 5 questions and discussion here.
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Quick! Should I buy this cage?
It's supposably a Commercial cage and we have him down to $575. Is that a good price? I don't know how to post pics?
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Struggling with calorie goals
I've posted about this before, but continue to have the same issue of climbing weight. (I know that scale measurement isn't very accurate, but my inches haven't changed since the 1st stage and I'm actually finding my clothes getting a bit tighter.) I'm 39, 5'6", 175ish. I'm new to strength training and am currently mid-way…
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Does anyone else find the ab work in NROL4W lacking?
I never really feel it in my abs after a workout and I'm such a klutz on the swiss ball that I wonder if my own ab routine would be better to substitute on the workout days that have the ab routines. Does anyone else do this?
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Logging on MFP
I've just started this programme so please bear with me if I'm asking questions that have been done to death! I was just wondering how you log step ups and prone jackknives on MFP please as they are not on the database from what I can see?
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Stage 3 Results with pics
Hello again! Last night I finished Stage 3 and am very happy with the results. There were some tough moves (YTWL and 90 second planks….the Body Matrix?!?!), but I got through it! I’ve been doing this program for two months and am really happy with the results so far. At this point I have 4.5 months till my wedding, and 3…
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Stage 2 Workout B PLEASE?
My sister was supposed to meet me at the gym but flaked. We ususally use the book but she has it, can someone just list the ecercises for 2B so I can do it alone today? Sorry for the PITA request lol Just to make sure I'm asking for the right workout Monday I started with the front squats, so the day I need should begin…
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I love DOMS
When I wake up the next day after a lifting workout and I can feel every single muscle I worked the day before, I love it. Makes me feel like something is happening, that change is going down!
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Lost my log sheets in stage 1, what do I do?
Hi! I lost my log sheets tracking where I was, somewhere around week 4 or 5 I think. The problem I have is that I took some time off and can't remember when I started exactly. Should i start over or just pick a week? I can remember the weights I used but not the week and reps/set. Help, please! I haven't seen many gains as…
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Hope this works..results from Stage 1
Before and after stage 1 And I'm starting to get a few muscles!
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Sulking, so fed up :(
Warning - sulky ranty post My blooming shoulder is still sore. I actually went to the Dr on Thursday and she was a waste of time. Take ibruprofen. Well duuurrr!!! I am due back at the gym tomorrow and I just want to lift. I don't want to go and do cardio. I am totally aware I sound like a sulky child but honestly, I feel…
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I think....
I am going to switch over to Stonglifts 5X5 for a bit and then come back to NROLFW after running through Stronglifts once. Right now, it has more pros than NR does. The biggest pro being my hubby agreed to start lifting with me if I switched over to Stronglifts and they have an iphone app. Anyone else dabbled in StongLifts?
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How often do you increase weights?
Total noob. Just started Stage 1 yesterday. Do I wait until the reps decrease to increase weight? Or do I attempt a weight increase with each workout?
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Dumbbell single-arm overhead squat question...
What are your weights on this? I tried it with 20 and 10 and it was killing my lower back (which already hurt but it just made it worse). I tried it with 10 and 5 and I still can't seem to get the form right. I smack myself in the leg with the lower dumbbell when I'm squatting and I can't keep the upper dumbbell from…
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Stage 4
Looks like I might be by my lonesome in this stage! That's okay, I can post to myself...:tongue: Today was my first Workout A of Stage 4. Although I've done the exercises before (they're the same as in Stage 2), it was tough. Adding a couple of reps and another set whooped my butt. Then again, I haven't had a rest day…
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OK...how exactly to lose weight while lifting?
I just started NROL4W this week, at home (difficult to get to the gym with a 5 month old @ home). I have searched through some threads and would like to know how exactly to lose weight. I get that with weight lifting, I should not focus on the scale, and I'm working on that. However, I need to lose weight, in addition to…
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phase 3 no improvement, or changes!
I am on stage 3 of this program and I have seen very little change and am wondering if anyone else has had this problem!! I eat right where the book tells me to, and seen nothing, so I changed it again and ate 200 below the original number, I have been nouncing back and forth and even tried doing the calorie cycling!…
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Squatting Unevenly... help!
I think this is my first post on these boards... hello to all the other lifters out there! :flowerforyou: I started Phase 1 over 2 weeks ago. I decided to lengthen the first phase to a total of 24 workouts instead of 18 because I really need to get into the groove of proper form and lifting all over again. I love, love,…
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Foam roller??
I'm suffering through a bad case of DOMS in my hamstrings. Would a foam roller help with relieving muscle soreness? Are they hard to use? Any recommendations? Thanks!
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How much to eat guys?
Hi there, just ordered the book. I'm 5 ft 4 currently weigh around 176lbs (12stone 8lbs) and I'm honestly not too fussed about weight loss I'm more interested in properly fuelling the lifting. Does anyone know what I should be eating, especially ratios for protein etc? Going to read up online but your advice, and new…
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Stage 3
Hi ladies - I thought we could use this spot to talk about all things Stage 3. I just finished my 2nd Workout B - it went well. I always enjoy the 2nd workout of A & B because I just feel more fluid and comfortable with what I'm doing. I initially didn't like the deadlift/row combo b/c my strength isn't equal in those…
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too much?
so i am mid stage 4 and lift 3x a week. 2 of the other days i typically run, and i take 1-2 rest days a week. i get Nia Shanks emails now with tips and workouts, and got this challenge email today. rather than running, shoulod i do this on one of my off days? looks like a great workout, and its only using body weight- but…
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Stage 1 Confused how to start :/
I don't know why, but for some reason I am confused about the workout plan. I am starting Stage 1. Can someone explain to me about what I am suppose to do? (I understand if its B1 & B2, for example, I am suppose to alternate, if the letter is stand alone, I do it straight in a row, right? lol) For example, 1st workout is…
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Deadlift help please
I did the dead lift today and I do them side on to the mirror so I can make sure I am not rounding my back. I dont watch on every one but check on a few when I hit the bottom and top that my back is straight which it is. Looking at this Rachel Cosgrove video I seem to keep to this form and when I have done it with my…
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To ditch the trainer??
Read NROLFW and am starting Thursday. I met with my trainer (only had her for 2 sessions so far) and since she's a little more "old-school" she is still a firm believer in lighter weights, more reps. That goes against everything I have read in the book and on here. I'm really torn, I like her a lot (yesterday she walked me…
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Help!
I am just finishing up workout 1 and getting ready to start 2. . . . I have a shoulder injury that will not allow me to hold a barbell on my shoulders, my left hand simply wont hold weight in that position - when I can even get my arm up there. So, I have done all the squats using the squat "barbell" with the hole in it.…
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Changes?
Has any of you seen your body change ( not just in strength gains but body shape- inches loss and decreased BF%) while doing this program and not eating really great? I don't eat really too bad- but not super clean and most days are at maintence. I do have weight to lose but summer time is just so busy and its hard for me…
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I've decided to do a modified stage 1 forever...for now.
3 sets of 10 reps with a little extra ab work and some ytwl's and shrugs thrown in for good measure. I really enjoyed Stage 1, and didn't enjoy the other stages much at all. It's a full body workout 3 x per week, so it makes good sense, right?
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Done with Stage 2...still gaining :(
I've completed the first 2 stages and continue to see my weight climb-. I did lose inches during stage 1, but didn't see any shrinkage during stage 2. I am seeing strength gains and I can definitely feel muscles growing and toning, but I'm frustrated by the lack of fat loss. In total, I'm up about 6lbs since starting. I…
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T.O.M
I started 6/11/2013 and normal is about 5 days I started the program a week after the 11th and on days that I lift my friend keeps showing up not full blown but its still here and its been almost 3 weeks I have drs appt today but wondering if anyone else had a situation like this?? TIA