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Still really sore--work out anyway?
I did a new routine on Tuesday and am still really sore. Since I'm relatively new to weights, I'm not sure if I should just push through it today or give myself another day of rest? It's definitely lactic-acid soreness, not potentially-injured soreness. I just worry that it might be counterproductive--would I get the most…
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Heart Rate Monitor
Simple question: what HRM do you use and do you like it? Looking for reasonably priced recommendations and where you got yours! thanks!
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NRol4W beginning, during, or after progress
This is for my curiosity only. Please don't bash anyone how they are doing it. I want to know how you are eating, exercising, and how it is working for you. Also, I am curious to know how many are following the book and the progress if you are or aren't. stage caloric intake how many days lifting cardio how long and how…
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Stage 2: Pulled Muscle - What would you do?
I pulled some muscle in my back - I'm not sure which one it is , but somewhere in the area of the latissimus dorsi. I overworked it doing the Cuban Snatch last week, and the next day I went to pick up a pile of laundry and felt it go. I have been resting it for over a week now, and am still in pain. I really want to get…
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Start over or just pick back up?
Hi all, I never got too far into this, but was almost done with stage 1 (was on the 8 reps ones, so the last week or two). Then I was diagnosed with Lyme Disease and was so weak and sick that I couldnt work out for a month. I'm feeling much better now and 100% back to normal but its been at least a month and a half, maybe…
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Those farther along, how do you FEEL?
So I'm only a couple weeks in, but I feel wiped out all the time! I have to do my lifts at night because all I want is a shower and bed afterwards. I love this program but I miss the "buzz" I get from cardio but don't have the energy to mix some in. Will this get better, or am I just not ready for this program yet? And I…
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Stage 1 DONE! Pics included:)
Ok, I finished the last special workout on Friday, here are my full stats: Workout A: Squats- 20lb weighted barbell >90lbs Smith Machine Push ups- 30 degree incline on bench the whole time, but form improved drastically and I didn't take breaks anymore Seated Row- 40lbs> 92.5lbs Step-Ups- 30lbs (15ea hand)> 40lbs (20ea…
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were most of you...
new to lifting and/or out of shape? or experienced and/or already fit when you started nrolfw? or somewhere in between?
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10-week challenge
Hi! I'll post this for members of this group who want to *add* to their NROL4W experience. For me, I'd like to lose 10 lbs. by end of June, 2012. That's a 10-week challenge (for me) right there! For you, it might be a fat loss that you are seeking. Perhaps it is a "cleaner diet" challenge. Why not post here, what your…
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Stage 1 questions about modifications
Hi all, Today I did my 4th workout (2nd time doing workout B, that is), and I'm hoping some of you have ideas on some of the things I've found: Deadlift - Today I loaded the Olympic bar with 10# weights on either side. I found that my legs could easily handle the lift, but by the middle of the second set, my hand/grip…
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Should I start this now or wait? Pelvic girdle pain?
Hi all, I just tried to post this and not sure if it went through, so I am reposting. I am reading this book now and have two questions: 1. I am going away in August for an entire month and will not have access to weights. Should I start the program now, stop for a month, and resume where I left off when I come back? I…
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Someone is always using the equipment I need
My gym is kind of small and it seems like someone is always using the lat pull-down and cable row machines when I get to that bit in a workout. I've kind of become a little (too?) assertive and will ask if I can jump on for a quick set if someone is resting on/by the machine, but it's not always possible. I end up taking…
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Food Suggestions
I'm just staring this program, and I'm curious to hear what staples are part of your diet. I get easily bored eating the same foods over and over again, so it would be great to see what options I have :)
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question on the deadlift
Hello, For deadlifts - my gym doesn't have a squat machine, so I either use the smith machine or a FreeMotion Lift machine, as seen below:…
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What do you do on your rest days??
I just finished workout 5 in stage one.. I was just wondering what y'all do on the day off. I usually hit the gym 6 days a week. Three of those are NROLFW and the other three I usually do some form of cardio. It's getting kinda stale though. What do you do on your rest days?? Lighter weights? abs?? cardio?? or maybe…
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Day 1 question: I did A & B.....
Started NROLFW Monday , I know stage 1is quicker than the others, it just didn't seem like enough so I did "b" also, I use dumbells, 10 & mostly 15, I have muscle/nerve problems in my neck. Is it okay Ive done workouts 1 & 2 of a/b together since I can't, for example lift the 45lb bar, but can only do two 15 lb dumbells?
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Starting and finishing weight Stage 1
Hi All I have just started NROL4W; I've lifted heavy before, but always used the machines in the gym rather than free-weights. I've only done 2 workouts but already I can say that i'm loving it! Its so different to what I have been used to, so its really refreshing to try something new. Also, I can't wait to see how much i…
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Deadlift questions (newbie)
I have a couple of questions about how to perform a deadlift. Firstly, I understand that I need to squat to pick up the barbell, raise to standing then lower the barbell to the floor. When lowering, should I keep my legs straight or go into another squat? Secondly, I don't have access to an Olympic barbell, just standard…
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Skip stage 6 or miss a month before stage 7???
I have a bit of a scheduling problem here, although it's a nice one- I get to escape from the end of the middle eastern summer in mid august for a month. The trouble is, that's right around the beginning of stage 7 for me if i continue at my current rate. If I skip the optional stage 6 I'll be ok, but i wanted to do it to…
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no stability ball for prone jackknives
So the gym where I lift doesnt have stability balls. Do you think replacing prone jackknives with mountain climbers would work just as well? And if so how many reps to equal?
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Skipping a day?
Basically im away at the moment and i wont be back until tomorrow (thursday). Usually my workouts are M, W, F so im just wondering if i should do it tomorrow and then friday? I dont want to skip the workout completely but the house im staying at doesn't have any free weights and no gyms close enough. There are some 15kg…
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superset/alternating sets
Just a question regarding the alternating sets, are these supersets, i.e. no rest in between or do you do one set then rest 60 secs then do the other set? From what I read in the book it says rest, but then people refer to them as supersets? :)
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STAGE1 Maxing out on weights
OK ladies...I have 2 problems going on in Stage1 that I am looking for some advice on: 1) Push-ups: I have always been able to do "big girl" push ups and now I am doing 12 reps alternating with a 12 pound hexagonal weight in each hand and rotating up (the hardest one in the book). This is the biggest hexagonal weight the…
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Week off after Stage 1
I finished up Stage 1 on Saturday. I was going to take this week off (I do weights on Monday, Thursday, and Saturday) and just do some cardio classes that I never get to do anymore. Anyway - it feels weird to not do any weights so I just wanted to see what everyone else does on their week between stages. Sherry
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What do you use for your step?
I did my first workout today and couldn't find a "box" or anything like the picture to use as a step up. I ended up using a bench which didn't feel quite right since it's slightly padded. Any other alternative? Thanks!
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Your stronger side
I've noticed this while I've been working out. Even though I am definitely right-dominant (my right eye takes the lead, I'm right-handed etc) my left side is stronger. I used to dance and practising almost always consisted of me doing more jumping on my left leg, but I haven't danced for years. I carry my handbag on my…
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Do I HAVE to use Protein shakes?
I've not started yet - just got the book and reading through it:) I've never been keen on the idea of protein shakes - partly because I prefer my food to be food, partly because they are ridiculously expensive, and partly because if this is a real lifestyle change I have no wish to be drinking those things for the rest of…
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Stage 3 kicked my butt!
I started Stage 3 yesterday afternoon. I am sore today, really sore for the first time since starting New Rules! I would like to say Squat jumps and lunge jumps suck! Well, they suck in a good way.
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Started today! Questions!
I decided to just DO IT! And I started today. Quick question. Do you do the first two workouts of Stage 1 back and forth for 8 weeks before you move onto another workout? That just seems like I long time for 2 sets of moves. Also, I'm a Bodypump instructor, so using weights is something I'm used to (just not HEAVY…
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Workout Days VS Non-Workout Days Caloric Intake?
Cross-post for me this morning....... Good News First: Reading NROL4W and calculating my calorie needs for workout days vs non-workout days averages the same as the calculations I did when beginning EM2WL (eating more to weigh less). Calculated average daily calories @15% cut = 1760). Question: NROL4W recommends that you…