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Starting Strength training 3rd edition
Hello Ladies, I want to share with you all a great book that I found on amazon to go with our NROL4W. "Starting Strength Basic Barbell training 3rd edition'' By Mark Rippetoe Mark disssects each exercise, so important to have the feet and knees in the right possition so the hips work properly. example for a squat your feet…
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Stage 2 & 4 Tried this - OMG the burn!
The Y was super-crowded Saturday morning, and I only had 90 minutes of babysitting, so I had to get through my workout (Stage 4, Workout A) asap. There was nowhere available to set up a step to do the static lunge with rear foot elevated, so I grabbed a BOSU to put my rear foot on, and did it in the middle of the floor. I…
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Your warm up
The first two days I think Imgot a little overexcited to start nrol4w and accidentally skipped the warm up where you go through each exercise you are supposed to do an a lighter weight. Today I was very careful to do it, but I'm wondering if everyone does a set of all the warm up exercises at once or before each individual…
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Where to deadlift
Hello! I mentioned this in the daily thread, but I'm still confused. I'm just starting deadlifts this week and have no clue where to do it at the 24 hour fitness I go to. I never see anyone doing deadlifts and I don't really want to get into it w/a 24hour trainer. There's a little space near the benches and by the walkway…
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I finally finished stage 1!
I actually started the first time at the end of June. I made it a little over half way and suffered a shoulder injury that I rested for 3 full weeks before I started over August 15. My start weights are from the second start, although I wish I would have kept my first start weights because I think that is why I wasn't…
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Need some advice
Ok, so I just finished Stage 5 of New Rules this morning (which took forever cause I had to miss a day here and there for various things) And next Thursday, I'm getting a root canal. I normally work out M, W, F every week. I'm going on vacation at the end of October, and I was set up perfectly to complete the entire…
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Caloric intake question
Ok, you'd think by Stge 2 I would have figured this out but I'm curious...and wondering if I'm doing it all wrong. I try to keep my calories around 1600 on non-lifting days and 2000 on lifting days. Today I have taken in just about 2000 but add in my exercise calories of 400 which means I'm only netting 1600. So do I eat…
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OK, I Just Might Cry (Injury)
I did my 5th workout today. I LOVE this program and for the first time ever in my life, I'm excited about getting up at the crack of dawn to go workout. HOWEVER... I am no spring chicken and the other day I realized my knee was hurting. I have never had knee/joint/pain issues, so I figured it would go away witha day of…
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Stage 6 at home chin up question
I am half way through stage five and have done all of it at home so far. For those of you that do NROL at home, what did you do, or what do you plan to do for the chin-ups? Is there a reasonably priced bar that you purchased, or has anyone gotten creative and figured out another way to do this? Thanks in advance for any…
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Newbie alert
sorry just spotted an introduction thread.... I'll wander over there (blonde day today!)
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Question about deadlifts
I just finished my second B workout today and I am a little unsure if I am doing the deadlifts correctly. The first time I did the workout, I kept my legs straight the whole time (that's how the trainer showed me; I realize now that was wrong). Today I bent my knees when lowering the bar back to the floor. Two quick…
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second week stage 1 HRM results
Hello Ladies, Wanted to share my experience with NROL4W. I’m on week two of stage one, I wear a heart rate monitor while doing the exercise. My warm up is like Jillian Michaels 30 day shred, 30 seconds each jumping jacks, jump rope, jog with high kicks to butt, windmills. Then ten each direction hip circle butt sticking…
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Alternating sets, do you?
Hello, Newbie here! I officially start tomorrow and I'm really looking forward to it. I understand the program including the stages and alternating workouts. My question is about the alternating sets within a workout. Do you alternate or just do all sets of one (of course with the rest periods) then move to the next…
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Starting deadlift with bar 12" off floor
Okay, I need feedback. My back was really sore this morning so I put the olympic bar on the safety bars (down as far as they could go) which made the bar 12" off the ground. I did up the weight to one set of 8 reps and 70 lbs. It still seemed hard or at least I felt I was working hard because I was breathing hard. Does the…
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Finished Stage 1
Hey girls :) I've never started a post here but I've replied here and there *waves* I read this forum for a while before I started the programme and I'm so pleased I did, I've totally found a love of lifting. so I see it's kinda tradition to do your weights ... Squats - started at BW and finished at 55kg (121lbs) Push Ups…
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It happened again. :(
I just finished Stage 1 (including AMRAPs), but this morning (before my workout) when I used the body fat analyzer, it read HIGHER than last month. For the 2nd month in a row. When I first started working out in March, I did 100% cardio, so when it went from 35.8% --> 38.6% I thought maybe I had just burned too much muscle…
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What do you do inbetween sets?
I see a lot of people talking about what to do in between workouts, but haven't come across a question about this yet. What do you do between your sets? I find it kind of difficult to just stand around for 60 seconds waiting to do my next set. I started doing calf raises in this time. Any other suggestions?
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Silly Question
I've just joined a gym and am planning on starting NROLFW but umm when you go to the gym do you take the book with you? I'm worried I'll need to look at how to do the exercises. Thanks!
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Calories for Conditioning
Hey everyone! I am currently halfway through Stage 1 and I am loving it! In addition to my three NROLFW workouts per week I sometimes do some HIIT and I play Ultimate frisbee one night a week. A girl I work with plays women's football and I am considering joining the team but am not sure how the extra conditioning/cardio…
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Were/are most of you already fit?
I read nrol4w yesterday and am ready to start tomorrow. I've been browsing this groups discussion and it seems like a lot of you were already fit prior to starting this. I am breastfeeding a 5 month old and have quite a bit of belly fat (never had 'the belly' before now) to lose and a healthy layer of fat everywhere else.…
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Extending (or repeating) a stage
I'm thinking about doing Stage 2 either two weeks longer than suggested (so at 2x a week working out I'd do each workout 6 times instead of 4) or repeating it back-to-back (so 8 total of each workout instead of 4). My reason? I'm running a marathon a week from Sunday and I've really been struggling with some low…
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Stage 1 Complete!
Stage 1 Complete today...mostly anyway! I couldn't do the AMRAPs...I have surgery scheduled for my wrist tomorrow (to remove a cyst) and I won't be able to lift for 2-3 weeks after. So I wanted to at least get through the 16 workouts of stage 1. Today with my last B workout was a little shaky...not sure why but I couldn't…
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Results thread or pics?
Can anyone point me to some before and after pics of results from this program? Because I've searched here and on the NROLW forum and I can't find much- mostly people who actually were NOT happy with results! I do think it's fun so far, but would like to spend my workout time as effectively as possible. :smile:
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Bulgarian Split Squat
Tips? Suggestions? I'm using a bench, because my gym doesn't have steps. I really struggle to keep the back foot upside down - like I REALLY want to use my toes for balance, rather than the top of my foot. I thought I read somewhere on here to go shoeless, so I tried that, which actually made it harder. Is my problem the…
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I started yesterday
Hey guys, I started Stage One yesterday and had an amazing workout. I love this program. I did have to do a bit of shenanigans to get the equipment worked out but here is how it went. Squat: used a 35lb Kettle bell...for some reason the guy who runs the gym didn't want me to start out using the Olympic Bar??? LAME. Pushup:…
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Necessary Equipment
I'm thinking of getting the book but first need to know what equipment I will need to do it at home. I don't have a gym near my house. Thanks
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Help! Scared of Deadlifts
Okay this is definitely the hardest part of stage 1 for me. I did the 44 lb bar with squats and it was hard, but I finished all reps so I figured deadlifts would be similar. Wrong! LUCKILY my gym was crazy busy last night, so I started with the 40 lb pre-stacked mini bar. After about 8 reps I realized it was way too heavy,…
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No Cardio?
Okay I am sure this question has been asked multiple times. However to save others time in finding it within the threads I figure since I am new and I can't quite get my brain around what I THINK (hence the word) THINK I got from the book Ill go ahead and ask again. So to those that love answering questions.... cardio or…
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Suggestions!!!!
I just did satge 1 workout A last night. My upper body is a little sore but I am assuming I didnt lift the proper amount of weight and it only took me about 20 minutes to complete, is that about right? Here is what my workout looked like: Squats - 15 lb barbell ( too light will go to regular barbell with weight next time…
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Your favorite protein powder
Ok, I know there are probably several threads on this on the main boards, but I trust you ladies and would rather get not so many opinions. So forgive the duplicity of the topic... But what is your favorite protein powder? I am using the EAS Carb Advantage shakes which I like ok, but I know the powder would be cheaper in…