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For those who had first session with PT
I have never lifted with free weights, so I have a session with the gym trainer on Wednesday. I've told her that I have my own program to follow, but I need introduction and orientation, etc for equipment and form. If you did the same, did you actually do your first workout A that day with the trainer? If so, did you still…
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Am I doing it right??
Hey I've been a lurker here for a bit but I FINALLY started the program this past Monday, yay! I had to do substitutions for the prone jack knife and swiss ball crunch since my gym doesn't have any exercise balls. I think my subs are alright. Instead of the prone jackknife, I'm using the piece of equipment that has the…
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what to do once i've completed nrolfw ???
hiya, hope everyone is doing ok :happy: just wondering (as i do lol) what im going to do once im finished with nrolfw...im nearly done with stage 2, and have wokred out that i'll be finished Feb time (im skipping stage 6, as book says its optional, depending on goasl etc)...i know its a way away, but with christmas in…
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NROL4W and Paleo/Primal Blueprint
Is, or has, anyone used the workouts of NROL4W but followed more of a paleo/Primal blueprint nutrition plan? Would love to hear about your experience or opinions.... Pros, Cons and results would be much appreciated.
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Finished the program
Hi all! I finished the program two weeks ago. I took last week off and purchased Starting Strength to read. In the meantime I decided to do another round of NROLFW. I was wondering if anyone else has gone two rounds back to back?
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Dumbbells only?
I would love to start this. I have the book. I was hoping I would be able to do this all at home since I don't have a good gym close. We currently have just dumbbells. Can i do the workout with just them? I hope to get a barbell soon but even then I won't have a squat rack. Do I need to give up hope of doing it at home?
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Total Weight Moved (daily?)
Hi, One of the ladies in the FB group for NROLFW gave me this idea, and I wonder if anyone else here does it? What you do is for every workout, multiply (sets) x (reps) x (weight used) to come up with the total amount of weight you moved/lifted in that workout. I love it, and thought it would be fun to use here. If the…
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Stage 1 Substitutions
I am just getting started and work out at an ill equipped gym. Any suggestions of alternates for seated rows and prone jackknife from workout A? How about wide grip lat pulldown and swiss ball crunches from workout B? Or, is there a site I can use for substitutions?
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started stage 2 today - end of stage 1 results..
hiya everyone, i did my first stage 2 workout today, omg...what a shock to the system, i found them all really quite challenging, i upped my weight a LOT and managed ok...was so pleased with myself lol.....anyone else really grateful of the 75 second rests ??? lol..... i took my weight and measurements this morning just…
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Is ANYONE Losing Weight?
If so, please tell us your stats, macros and workout schedule. Looking around this group, I'm having trouble finding success stories. I finished stage 1 today, and in this month I've gained 5 lbs and inches around my middle. I need some inspiration to keep going! Thanks :flowerforyou:
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New Rules NSV!
Hey everyone, just wanted to share my happy story from yesterday! I started NROL4W on October 1st...did two straight weeks of it then went out of town one week and was sick the next (excuses!). So, I started again yesterday. Some of my slacking/excuses when I first started, and why I ended up quitting for two weeks, were…
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To start over or not start over? That is the question...
Hi there ladies! I made it through the end of Stage 2 and in my very last set of Bulgarian split squats I really hurt my ankle. Like 8 weeks in a walking boot type of hurt. I'm much better now and healed up nicely, but I made excuses and didn't workout for 8 weeks straight, so my endurance and strength are nothing now. I…
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Prone Jackknife - Butt in the air?
All of the prone jackknife videos I have seen online show and specifically say to keep your back flat, do not let your butt go in the air. From what I'm understanding and the pictures in the book, you are supposed to get that booty UP. Is that right? Are there any videos that actually show this technique? Thanks!!!
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Q&A with NROL4W Nutritionist today
Just giving a heads up that Cassandra Forsythe is doing an online Q&A today on the NROL4W Facebook group page here: http://www.facebook.com/groups/NROL4W/ This event is happening at 1 pm Pacific Time which is 4 pm Eastern time here in North America.
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Fit burn
Since starting lifting heavy I have noticed that my fit burn has gone from 10 fit in an hour workout, to 40 minutes fit burn in an hour. I think this means that I'm burning more calorie in daily activities then I used to burn. I'm on stage 1 -7th workout.
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Help! Sprained my ankle, what can I do?
So I'm pretty sure I sprained my ankle the other day doing my squats. I got distracted, wasn't paying attention to my form and rolled my ankle to the side. It's been a week and it still hurts. I was going to use this week as my rest week, but since my ankle is still hurting me, I don't think it's smart to start squats,…
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Training log question re: numbered workouts
Hi all, Am new to the group and to NROLFW. I started Stage 1 last week (prone jackknives HURT!!!) and only fit in 2 workouts last week (1A Monday, 1B Friday). I'm keeping the training logs but in filling out the next one something has got me stumped. Each exercise has numbers of workouts listed. For example, in Stage 1A…
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Traveling at the beginning of Stage 2
Hi all! I'm new to lifting and really am enjoying it...i look forward to WO days like crazy. I officially start Phase 2 of Stage 1 today and can't wait! So I'm looking at where I'll be in a few weeks...and it looks like I'll be finishing Stage 1 the day before I head down to visit my daughter who's studying abroad. I still…
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End of year goal
My PT asked me on Friday to come up with some end of the year goals for my training. I actually have never thought to come up with an end goal for lifting. All my other activities like running and cycling I have goals for, but never lifting. So I was wondering what some of your goals are?
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calorie advice please
The book says my calories should be 1971 for a no workout day; 2217 for active workout day and 2464 for a strenuous work and workout day. I do cardio and weights 3 days a week, and just cardio 3 days a week and have one rest day. Should I aim to eat 2217 or 2464 on my cardio/weight days? I also am on my feet working for 8…
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Wide Grip Lat pull Down - at home option?
I didn't see an at home option for Wide grip lat pull down? Only the machine version. Anyone have an option for bar or hand weights doing this at home?
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Your favorites (& least-favorites)
Just for fun & curiosity, what are your 3-5 top favorite lifts in this program? And your 3-5 least favorites? *Please say what stage you're in too. Because favorites/least favorites might change over time. :happy:
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Increasing Weight Question
Hi - I just started this program, though I am not new to lifting weights. I have a question about the progression of increasing our weight. Today I did dumbbell shoulder presses - 2 sets at 15 reps with 15# dumbbells. Now, on the third workout, I am supposed to do 2 sets at 12 reps. I highly doubt that I am going to be…
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Cals???? Help!
I am 5ft 1/4in, weight 133.2, I did the math but do I chose the no workout or the active workout day for cals???? Thanks!
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supplements?!
Thoughts on supplements? I am currently just taking OneADay Women's Multi and Optimum Nutrition for extra protein. Should I take other supplements or is what I am taking enough?
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Don't skip Phase 6
I started phase 6 today. I was going to skip it like the book says but I decided to try it. I am glad I did! I could acutally do the Negative Chin Up and I did real push ups man style today. It shows how much stronger I have become throughout the program.
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When Pride bites you on the bum!
Ok I just wanted to share as I am suffering the consequences of my own pride today. So I have had a rubbish couple of weeks with injury. First sprained my thumb so couldn't lift anything, uber frustrating as I was on my final week of stage 1 before AMRAP. So a week of enforced rest but I thought I would count it as my…
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Progress Pictures?
I am starting this program next week and would LOVE if anyone here that has already started the program would post their progress pictures! Or even their progress measurements!
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new to this
Hi All, I'm new to the group and new to Nrol4W, although I have been training with a a PT for a long time. On my own in the gym I tend to do a half hour of cardio (usually a run) and then around half an hour of various resistance work. Most recently I've been using the sets from 30DS alternating resistance with abs. Can I…
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Lifting Log
Hi Ladies! So am I the only one that is really annoyed by carrying around my phone, bottle of water, towel, a pen and a piece of paper when I'm at the gym? I hope not. I've created a spreadsheet in Google Drive so that I can cut down on the number of things I carry around. If you would like a copy, please send me a message…