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Intimidated of the Gym
Hello Everyone, I have had the book for ages, but have finally just found the get-up-and-go to start. I'm re-reading the book, and getting ready to start, but I have to say, I'm really intimidated. I am at University, I pay for a gym membership, so I figure I should use it while I'm there. The thing is, I went the other…
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How much weight do you (did you) lift for Stage 1 workouts?
I'm about 3/4 through Stage 1, and am noticing results. I'm actually enjoying this program very much despite having no prior experience with weight-lifting. I'm curious as to how much weight others lifted or are lifting for their Stage 1 workouts. What was your starting weight for each exercise, and what was your final…
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Eating at maintenance
I think I've decided to eat at maintenance for awhile. I want to build muscle, and I'm afraid I just won't be able to with even a small deficit. Will maintenance allow me to grow muscle? Will I still be able to lose "fat" even if I'm not losing "weight?"
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Step up questions.
Evening all I'm having trouble finding something suitable to use for my step ups - at the moment I use my exercise step with books underneath it to get it up to 13" - any ideas where I can buy a suitable step that doesn't cost the earth in the UK? Am I better making one? Secondly what size step should I have, I'm short,…
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Workout 1B much easier than 1A?
So i just did workout 1B today and I though I really pushed myself but I still found it much easier than workout A! Anyone else think so too? Dead lifts- 30 on the bar, -but I used the machine because that's all the gym has where I go. dumbbell shoulder lifts - 10lb each arm Pull down 65 lbs Lunge- 8 lbs each arm Ball…
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lbs vs in?
At what point should one expect the scale to catch up with the tape measure? The inches are coming off but the scale keeps jumping all around.
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Squat Modification?
I am going to be starting the program tomorrow. I really do not want to modify at all but I had surgery on my lateral meniscus about a month ago. I currently do body weight squats at home as part of my rehab but I'm still working on regaining correct form. I use the leg press during PT and was thinking of modifying the…
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Starting over - AGAIN.
Alright. SOO I got through stage 1 last summer at my parent's home gym. Then, when I went to school with the free, fully loaded gym, I decided to start over with better equipment and really stay consistant with eating. All was going well until I hurt myself while lifting, and ended up with a herniated disk and a pinched…
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What's your hardest plank?
I've been doing just the regular ones on the floor. Even the two minute ones are getting too easy now. I want to mix it up. What kinds are you guys doing, what's the hardest for you? I did Jillian Michaels six pack ab video a few times over my rest week between stage 4-5 and there was this crazy ass side plank thing that…
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Swiss Jack-knife alternative
I don't know if anyone has a gym like mine. But last night went to go do my workout and found the room where the swiss balls are was accidentally locked. Ended up just doing decline sit-ups lol. Well, did some research to find alternatives in case this happens again and found this:…
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Post Workout Shake
I'm starting the program today or tomorrow and in regards to the post workout shake: I'm not to keen on buying protein powder. Does anyone have any recipes or ideas for shakes that don't include the powder?
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New to group! Endorphin crass and calorie question
So I am new to this program but can already tell I am going to LOVE it but I had a calorie question and a few others maybe someone could give some advice. I am putting my scale away, because I got on it this morning ( 2 days after my 1st rules workout) and was sad to see the scale go up. here is a little info though.…
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Stage 1 -- pushups in the middle of the gym?
Hi everyone. I'm starting NROLFW in a few days, and I wanted to know if i t was awkward to do the pushups in stage 1 in the middle of your gym? I would do them at home, but I live in a tiny apartment that doesn't have room for the equipment for the other workouts. I just can't imagine myself dropping to the floor and doing…
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Wrist pain
Hi all, I'm in stage 6. I did the first A1 workout with no issues (and was even able to hold the negative chin for a few seconds!) but in A2, I would jump up to get my chin above the bar and then sink almost immediately. My third set of A2 I got up and dropped like a ton of bricks. After that workout, my left wrist was…
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What's your favorite way to get your protein in?
Hopefully this isn't already a topic somewhere, I looked thru and didn't see one. Tell me your favorite way to get your protein in. I set a target as a gram per pound of weight, which would be 157 for me. But I struggle to get to 100, even on days when I work out and have a protein shake. I'm not a huge fan of greek yogurt…
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Lifting at home without a spotter?
I hit a wall recently with dumbbell bench press when I realized I was heading into dangerous territory not having a spotter. And again last night, while doing stage 6 split squats, it occurred to me that I was rather precariously perched with no support in case of accident. Have you run into this problem? Should I stop…
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I am going to hate myself in the morning!
I did workout B1 today. I took advantage of a free training session at my gym so I could learn how to do a deadlift with proper form. Good thing, I surely would have hurt myself. I started out with just the bar. It was too easy. So we added 20. It felt like a good number. I was definitely sweating. Then the trainer…
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Who else just started the program this week?
Hello! I just started on Monday, and boy are my glutes sore today! Just wondering if anyone else started this week.... I've been on MFP for quite a while now but not been a part of the community, so I'm looking for support from friends here :)
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Alternative - stage 2
We have some weights etc at home. Bench, barbell, rack, ball. If I decide to do this at home I will get dumbbells. I am going to be starting stage 2 in a few weeks. What alternatives can I use for cabel horizontal chop and underhand grip lat pulldown? Thanks
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Does anyone know what thread this was
There was a guy who had posted pictures of his girlfriend's success with heavy lifting. I can't find it anywhere and I wanted to show a woman at work here what I meant when I said women can't get bulky. I can't always see all the pictures on this site from my work computer and I know that one the pictures showed up.
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stage 1 help
I'm sure this has been covered at some point but I couldn't clearly see the answers in this group. I don't understand what workout 1,2 workout 3,4 workout 5,6 workout 7,8 is all about. I can understand doing the sets in order 2 X15 then doing it again, is this 1,2? But it doesn't fit in with the programme duration to go…
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Hey everyone advice please
'm 33, and about 140 pounds. I would really like to lose a few inches but mostly gain lots of muscle, especially in my back and core. (I have scoliosis with an S curve and lumbar curve from front to back). I'm worried by diet (I've been logging this past week I'm new) that's it's not possible. (currently I have my food set…
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NROL4W + Bike Commuting?
The author seems pretty firm on the "don't do extra cardio" thing, but I'm pretty set on bike commuting. It's only 5 miles each way, the ground is flat (woo Chicago!) and I go at a semi-leisurely pace; it takes me about half an hour each way. And it saves me SOOO much money. I've been doing it since September, so my body…
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Started stage 1 today! A few questions.
I started stage 1 today. I thought it was going to be really hard, but, it wasn't. (This probably means I need to increase my weights!) The squats went much better than it thought. The first set of 15 I used just the bar as I have never used the bars before. The squats themselves went great, but that bar hurts the back of…
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Weird problem - too many showers
I'm currently showering twice a day. Once when I get up in the morning (I am not awake without a shower) and once after my workout in the afternoon/evening, because my skin looks for any excuse at all to break out so I try to get the sweat off as soon as possible. I'm trying to mitigate the damage from all the showering…
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Just 2 days/week
So I know the plan calls for 3 and no hard cardio in Stage 1. But I love to run. Love it. And I have a pretty full race calendar (fun runs) so it just isn't a option to stop. That being said, anyone else doing/do the plan 2 days a week? Thinking my schedule will be: M-Weights T-Short run W- Rest TR-Medium Run…
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Starting Stage 1
I took my measurements today and I'm starting stage 1 tomorrow. I'm quite nervous about the upping of my calories but I can't wait to see the results that this program should give. I'm determined to see it all the way through!
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Squat question
I have been exploring the equipment in my gym and have decided I am officially ready to start tomorrow. I had the trainer at the gym show me the equipment. There are two types of squat racks at my gym, one with cables, one without. He suggested I start on the one with cables since I have never used the bars before. Will it…
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Muscle soreness..how much is normal?
Hello all, so I just finished workout 8B yesterday. I have to admit that I feel like I've kicked it into higher gear the past couple workouts because I was still timid and shy of the heavier weights during the first workouts. I plan to tack on a few more at the end to kind of make up for it. Yesterday, during the deadlifts…
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New to SS
Hey there! I will be starting this program on the 18th of Feb. I am finishing off 30DS first. Just a quick question about weekly workouts: Right now, I am doing 30DS MTWTF as well as about a half an hour of running or elliptical everyday except Sunday. When I start SS, is it still cool to do cardio (moderate, nothing too…