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Stage 2
Let's share everything about stage 2 here! I'll be doing B2 tomorrow. The Prone Cuban Snatch is the most challenging for me and the Lateral Flexions-most awkward.
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Front squat and press - wtf?
I tried this for the first time today. I can NOT get it. I did it 5 times with the olympic bar (no plates) and struggled to press on the 5th (felt back arching). Went back to the book and felt my arms were not in the right spot (I can't get it onto my fingers as per the book?). Tried again. Nope, back to book. Tried again.…
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hand strength
With the dumbbell exercises, I am limited only because of hand/wrist strength. Is this normal? Any thoughts?
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Just finished, what next?
Hi! I just finished all the stages of Nrolfw, but now I don't know what to do next, help! I'm thinking either nrol or stronglifts, any advice, please?! Thanks so much!
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Just starting out Super excited!!!
Just started Monday, today will be my second workout. Monday went pretty well I managed to do everything except the prone jackknifes (those things are a *****) and had to do wall push ups. I put together a small home gym not quite ready to take this workout public yet lol Any tips, things you wish you would have known when…
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Is there an alternative to Prone Jackknife - Stage 1
So I've started this programme and was really looking forward to it this morning, however I didn't quite go to plan as I didn't have the strength in my legs to do the step ups onto the bench I have, so I'm going to need something lower for the time being. Also I cannot do the prone jacknife. I can't even get onto the ball!…
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NROL4W at home
What exactly are the things that I need to do this at home? Also, for the weights, can you recommend the pounds I should be looking at?
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Half way through stage 1 :)
Hi all as the subject says I am half way through stage one, I dont seem to be getting that much stronger. I am trying to up the weights but its very slow. Its easier with some of them as I can increase by 2.5kg in certain times, but then for some, I am still trying to make sure my form is correct. Did any of you see a…
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newbie help please
(I posted this under "getting started", but got no response, so here goes...) Hi there, I found this group after reading a lot about the book on MFP. I am brand new to exercise (since January), and have been doing mostly aerobics, some walking and now busy with Hip Hob Abs. I love the DVD workouts. But lifting is starting…
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NROL and Nursing
Hi All, I'd love some advice on doing this program and nursing (breastfeeding) at the same time. I just started NROL4W on 2/28. I have done 4 workouts so far. I already feel as though my supply is starting to be affected in a negative way. I suspect it is because I am not eating enough now that my body is needing more fuel…
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Gaining weight with NROL4W? You need this spreadsheet!
Over on 'Eat More To Weigh Less' someone has kindly posted this awesome spreadsheet which has just made my day: http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker The spreadsheet is a google doc within the post, the post is worth a read too! So basically plug your stats into…
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Stages Spreadsheet?
I remember awhile back someone had made and posted a link to a spreadsheet that broke down the stages and exercises. I have lost this link. Is there anyway that can point me to it? I have trouble deciphering this book and this sheet was a great way to break it down and track my work.
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Favorite Protein Powder?
Any suggestions on Protein Powders? :drinker:
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Going Backwards
Not literally... ha ha. Yesterday was workout B5. Last time I did the dumbbell shoulder press I breezed through 12 reps holding 15 lbs in each arm. I was sure I could do 10 reps holding 20 lbs. I failed after 8 reps. So I went back to 15 lbs, and guess what? I couldn't finish any set. The next one I got to 9, and on the…
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Calorie levels?
Should I be eating at maintenance? That's what I'm doing now. I'm in stage 1 and eating at around maintenance, getting my protein between .8g and 1g per pound of body weight. I'm happy with my weight, but I do want to burn fat and build muscle. Are you guys eating at a deficit or a surplus or maintenance, and why?
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Is the interval training just helpful for weightloss?
I plan to start Stage 2 in the not very distant future. I am at my goal weight and I do not care about doing cardio or adding more time to my workout. Will skipping the interval training put me at a disadvantage in some other way? Unless I missed it, Stage 2 in the book only mentions interval training for calorie burn and…
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NROL4W + Boxing?
Hello everyone, I currently box 3 times per week. Average burn of 625 calories, but a lot of that is strength training too. The class is pretty much half boxing drills and half crossfit. I've been wanting to add NROL4W also. Do you think that will be too much? 3 days boxing, 3 days lifting, 1 rest day? With that being…
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Proteiny food!
I've been doing this for a week now and have upped the amount of protein in my diet quite a bit and I am so full! I've always keep to a calorie deficit (and considerably higher than 1200..) and still eaten crisps, chocolate etc, but now I am snacking instead on nuts, greek yogurt, cheese and eating eggs/porridge for…
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First and last places you saw improvement
For some reason I am seeing a great improvement in my biceps, back, chest, and that spot between your ribcage and waist. I haven't seen much improvement in my waist, hips, or the triceps - probably my most needed spots :ohwell: Did you eventually see improvements everywhere?
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How often do you lift?
Hello all :smile: I am new to the group and about half-way done Stage 1 of NROLFW. I was wondering how often you lift? I am currently lifting 2X per week, as I run 5X per week in training for a half marathon. But I'm finding that it's taking forever to progress through the NROLFW stages at only twice per week. Also, I'm…
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Stage 1 Results
Well I completed stage 1 on Friday and I'm raring to move onto stage 2 on Monday. Although I was disappointed by the increase of my weight (+4lbs) I have lost inches so all is not a waste of time! (btw...is an increase in that much weight in Stage 1 normal???) I have been eating at around 1600-1800 calories per day. Here…
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Deadlift Back Pain
Hi group. I'm still new here, and I have a lot of questions but am trying to ask one at a time :) So, today was Stage 1, Workout 2-B. i.e. this is my second time doing the deadlift. I watched many videos on form, and I really try to get my back straight or in natural curve, but I think I am arched a bit. Not sure what I am…
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What are your dietary goals?
I am not sure I have mine calculated right? What are your daily goals for cals protein fat carbs I would love to know what ya'll are aiming for to see if I am in the ballpark. I am also having a dang hard time getting that much protein in :/ I did order protein powder and it is supposed to come in today. Hoping that will…
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Changed my diet - outstanding results!
I am half way thru stage 1 NROLFW - so I've just completed my 3rd week. I always had a jelly belly, and muffin top could have been my nick name! I have always worked out and have even done weights training with a PT, but the jelly belly and my muffin would just decrease in size. This time I decided to change my diet to…
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Shockwave
Do any of you know anything about Shockwave? Any info is appreciated.
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Question Re: NROLFW and TRX
So, I have been working with a trainer twice a week using TRX bands and some weight work (medicine balls and 10-15 lb dumbbells) and I know my shoulders and core are stronger than they were at this point. I finally bought and read NR and want to start the program but I do like the TRX workouts and like that meeting with…
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NSV for me today!
I am almost done with Stage 1, so I have been peeking ahead to Stage 2. Since I work out at home, I have had to be creative in order to recreate the gym based moves. I have been looking around my house and asking hubby to try to think up something I could use for the wide-grip deadlift from box. I had no box that was…
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HELP Pulled Leg Muscle
Hey all - I was doing the lunges in B2 with weights and suddenly when I was doing a lunge with my right leg my left leg starting hurting... Can anyone offer any advice - I was thinking I might try the foam roller to try and get any kinks that I have at the top of my leg where it feels the muscle is hurting. I was able to…
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Working through soreness stage 1, day 2
Hi group! I'm happy to join. I read the book and am excited and motivated! Yesterday was my first workout and tomorrow is my second time. I am quite sore as expected (very sore, actually) and wanted to double check that it's okay to workout tomorrow even though I am sore rather than let my muscles another day to recover.…
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Horizontal Wood Chop
Hi I'm new on the forum, nearing the end of stage 1. I'm just looking ahead to stage 2 and trying to work out how I can do it in my fairly small gym at work. There is all in one cable machine with 3 stations and one has a static place at about shoulder height where i could attach a handle for the horizontal wood chop.…