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Stage 1 lunges
Has anyone had issues with the lunges all of a sudden being VERY painful for their upper inner thigh? I was doing B2 last night and had to stop the lunges almost right away (half way thru first set). Maybe I should go lighter? I was doing 12.5. It feels okay today, I just hope I didn't pull anything, and it just needs a…
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Workout Spreadsheets
Anybody have an easy spreadsheets that help with the logging. I am so confused on how to do the exercises and looking to see if theres a spreadsheet that can help..pleaseeee
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Doing Level 1 and Bodypump...any insight?
Hi everyone, I was wondering if anyone on here is doing a combination of Les Mill's Bodypump and NROL?? I read the book and 3 weeks ago as I was getting ready to begin the NROL program I discovered Bodypump at the YMCA. It's a weight training class so I do this 2 times a week, NROL 2 times a week, and I also run about 3…
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5 months' progress Stage 1 to Stage 5
Not a huge change for 5 months - only 4 pounds lost. Hopefully you can tell which is the before and which is the after! :) I probably won't leave these up for very long. Any ladies who are interested after I take them down, just PM me.
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Nit Picky question about stage 2--THANKS!
First of all, stage 2 is where he starts to add interval training? Correct? I haven't gotten there- still in stage one, just thinking ahead. Ok, the Alternating set D3 is awkward-- because "D" is the only one with three parts. You are supposed to do: B1, C1, D1 (repeat again) B2, C2, D2 (repeat again) where do you guys…
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Blinding Pain
Wanted to see if this might have been an issue for anyone else? When I started my deadlifts yesterday, I got down to the floor, picked up the weight (70#) and started to lift. As I reached the upright position, i had a blinding pain, including a flash a bright light, in my forehead, behind my eyes. It lasted only a moment,…
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Do I have to read the whole book to start Stage one?
I'm so excited and cant wait to start..so do I need to read the whole before before starting stage 1?
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Sore
Do you still do a scheduled lift if you are sore from a previous or other workout? I usually do NROLFW T, F,Su. This wednesday I was asked to teach a HIIT class so I did that (lots of arms!) then played soccer, yesterday I had Future Soldier Physical training, and today my arms and calves are super sore. Im not talking…
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Weight lifting gloves
I'm considering buying weight lifting gloves to help my grip and save my hands from callouses.. Any one switch to gloves and find it helps a lot? I'm trying for 105 on my dead lift tomorrow,, and my grip was slipping at 95 so im not sure how successful it will be without gloves as i keep increasing.. I'm going to try the…
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Is it really that important to meet the fat% goals?
I am always under my fat percentage goal for the day by approx. half or more. I am just wondering if it is all that important to eat the % reccomended in NRLFW?
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Starting this program on Monday and have a basic question
Hello all, I will be starting this program on Monday but I am so bloddy confused on the charts and I cannot wrap my head around what it is I am supposed to do. In the chart it shows Workout A Exercise A and each exercise is listed with 8 workouts, so does this mean I am actually doing each exercise(squat for example) 8…
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My favorite protein shake recipe!
I've been playing around with putting together my own protein shakes instead of going with a pre-made mix, because I like knowing what goes into my food. I am LOVING the following: In a 1 cup mason jar add: 4 tablespoons Bob's Red Mill Whey Protein 1 tablespoon unsweetened cocoa powder 1 tsp sugar Close up the jar and give…
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5 days since last workout, repeat last?
Hubby has been on vacation and it's been really hard to fit in a lifting workout since we're so busy. I think I need to repeat my last workout. It's going to suck.
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Another step up question
I started with 20's, and am on 25's, in both hands. I just did A5. I did A4 with 30's, but almost fell, so I lowered down. I can do them with good form at 25, but I felt like I should have increased the weight more in 3 weeks time. Is this typical? Did any one else increase the weight slowly?
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Tweaked something...wokrout tonight?
Hi all. So I have tweaked something in my hip/buttock area (god knows how - I haven't lifted since Friday). It's irksome but not what I would call painful. I'm wondering if it's okay to just pop a robaxacet and carry on as planned with Stage 1 B2 tonight (deadlifts etc.), or if that might exacerbate any mild stress in that…
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Muscle recovery??? (repost from another board)
I'm doing NROL4W, Stage 1. I am *supposed* to be doing 3 workouts/week, but the muscle pain has been really intense. I forced myself to lift in the first week even though I was still in major pain. Huge mistake. I couldn't workout from Thursday evening until Tuesday afternoon! Just too much intense pain. A friend of mine…
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Rest Week. What to do....
I'm want to do weight watchers for my rest week after stage 1, to lose a few lbs. Also thinking of doing a few ChaLean workouts. I just don't want to be totally unproductive!! Good idea?
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Where is the Progress Thread?
I know everyone is posting their start and finish stats for each stage in the stage specific threads... but ladies.. if you have some progress..show us your pics!! I'm only half way through Stage 1, but I already see definition in my bicep (right only) my left side sucks.. gotta work on that.. and I have already reached to…
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HELP NROLFW and half marathon training
So, I was asked by a friend to train with her for a half marathon. I wanted to start Stage 1 on Monday. I'm a decent runner (not a beginner) and have done 2 half marathons in the past (2 kids and 15 pounds ago). Has anyone done both? Did you feel like your training (either one) suffered because of it? Thanks!
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Smith machine for Squats?
I keep reading in the threads that the Smith machine is terrible and not to use it, but i find that it helps me a little to keep balance, and since i'm still new and not as strong as i would like to be, it just makes it easier to get the form right. Does anyone have any opinions on using the smith machine?
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NROLW Experts...
I'll be starting my stage 1 routine this weekend. I just re-read the book, and realized that he includes warm-up sets. Do any of you do warm sets? Or do you just do a warm up and jump right into the workout?? TIA :flowerforyou:
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Step up question
Hello. About to start my first day on Sunday. Quick question, it says 2 sets of step ups and I have read how to do them. Problem is do I keep using the same leg as the main leg for both sets or do I swap on the second set?
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NROL questions
So my husband and I are embarking on weight lifting together - We bought "The New Rules of Lifting For Life: An All-New Muscle-Building, Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams" cause we are heading towards middle age - I haven't read the one for women but I would assume the overall approach…
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Waist measurement INCREASE?
Ugh. I'm in my last week of stage 1. Although I am pleased with my strength gains and the definition I am seeing in my arms and upper back, my waist measurement has increased. by 3/4 of an inch! I am NOT happy. what gives? I started at 27.5, and I'm about 28.25 now. This is really frustrating. My weight is up just a bit;…
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Can I do CrossFit and NROL4W?
According to the book it tells you to get 48 hours rest between NROL4W workouts. I have been doing crossfit for the past year and half and truly enjoy it. My question is this, if I want to start NROL4W do I have to give up CrossFit? Currently, I'm doing CrossFit on Mondays and Wednesdays, then running on Tuesdays,…
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I want to feel the burn!
Well, I have now completed B3 on stage 1 and I am yet to feel it in my muscles the following day....I get that feeling from quite a few things that I do, why aren't I getting it from lifting? I started workout 1 with the following weights: Now working with Squats 45lb 72.6lb Bent over rows 28.6lb 37.4lb Push ups @ 30…
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Rest Week between Stages?
I have a few questions about taking a week off (at least from lifting) between stages: 1. What's the intended purpose of it? 2. Did you take a week off between stages, or just go straight from one into the next? 3. Do you think it would be terribly counter-productive to do moderate cardio 5-6 days during that week? *I…
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storytime
So I was doing my lunges the other day, one of those days where everything is really hard. So I wonder to myself, and my lifting partner who's having her 60 second rest, "Who came up with these? (4.) Must have been Nazis. (5.) Hitler himself. (6.) Soviet military. (7.) Apache warriors. (8.) Al Quaida." At this point I was…
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squat help
Hey foiks, I *finally* got my a$$ to the gym today and started NROL4W! Huzzah! But I feel like my squat form is awful. I cannot for the life of me get low (cue Lil John). I feel like I can barely get parallel when doing body weight squats, and when I added the barbell today I was so focused on not tipping over that I doubt…
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Wanted to do stage one. I think I'm daft.
I bought the book ,and would like to do the first workout, but the way it's structured is making me feel like a moron! If I was to do the very first workout tonight, what would I do? :blushing: