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What do you do on days you don't lift?
I just started NROL4W last week and I'm lifting MWF. I'm trying to figure out what to do on days when I'm not lifting. I generally run 2-3 times a week, but at least one of those will be my warm up for NROL. That's what I did on Friday and it worked fine- a 3 mile run as my warm up and then Stage 1 workout B. I was doing…
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Stage 4 Results with pics
Well hello again! On Thursday I finished Stage 4, and this morning I got up and took measurements and pictures. The tl;dr of this – since starting program I’ve lost 2.2 pounds and 13.5 inches. Clothes are getting looser and the scale is silly. Scroll for pics. Stage 4 was a doozy because we encountered so many roadblocks.…
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Unexpected from lifting
Hi, Just wanted to get a post going to encourage newbies to start lifting. So what is one unexpected result from lifting you experienced? For me, lifting has improved my running speed and distance way more than my previous cardio alone had. Apparently I can run a lot harder on my new found muscular legs. Whats yours?
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Questions about finishing stage 1
I lack 3 workouts left before finishing stage 1. Do u think I should continue on to stage 2 based on these issues? #1 I don't have my pushups on the ground yet. Still on a bench but can do all. #2 I can only do BW squats because I am just not strong enough yet from knee surgery. My form goes out the window with the bar…
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Starting over again after illness and time off?
Hey guys - I completetd NROLW and moved on to NROLAbs, and was working on that when I got struck with a pretty rotten bout of bronchitis. I thought I had gone in early enough to get it treated, but complications from asthma and allergies mean that I've ended up being down for right around a full month. I've started to…
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Stage 1 - Special Workout 9 - Please help
Hello! I am going to the gym after work and left my book at home (also forgot to check what workout 9 consisted of). Could somebody please confirm that I need to do 1 single set, as many reps as possible, of maximum weight or initial weight? I have my log sheet so I knew which exercices to do, but wondering at which weight…
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Anyone ever competed in a lifting competition?
Just wondering I'm thinking of competing in a power lifting competition. Just wondered if anyone has any tips etc?
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Increse the Sets?
Hi all! Does everyone stick the number of sets suggested in the book. 2 sets seems low. I just finished stage 1—doing 75lb for deadlifts, 65lb for squats, 15 for dumbell press, etc. 2 sets of 15 feels too little. Like I should be doing more like three. A trainer at my gym says so. Thoughts anyone? Thanks!
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Looking Like a Noob?!
I've been doing NROL4W for three weeks now, but have been lifting heavy for over a year, including StrongLifts 5x5. Yesterday, I was at the gym doing S1 workout A, and some random guy told me that I wasn't doing anything for my body and that I should be doing a circuit-style isolation routine. He wasted 30 minutes of my…
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Work Out Music
I'm looking to expand my playlist. I'm getting a little bored with the same songs over and over. (o: Who/What are your go-to artists/songs or stations (if you use Pandora)?
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[Question] So hungry ALL the time?
Hi everyone! So I am in the second week of stage 1, and today I have just been so hungry all, I cant keep up with the eating! I just had dinner 15 minutes ago and I'm already hungry again. I dont want to eat 24/7 because my body is still getting used to eating more, and I'm not really sure I can eat more haha. Has any of…
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Got sick in the middle of stage 1-start again?
I've had to take two weeks off nrolfw due to food poisoning and then got the flu :-( should i just start from where i left off or go back to start? I was half way through stage 1
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Just starting
So I am about to start this program and am super excited. What I am wondering is how do you track progress and refer to the program while at the gym? Do you just need to carry the book around and constantly refer to it? I will probably buy the kindle version and don't think it will be easy to do with it. There is no app is…
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wt gain with lifting
Hey everyone! I just barely found out about this book, so I haven't started it yet, but I hope to. I have been doing my own thing at the gym lately, well for the last 3 weeks. The first 2 weeks, I lost over 6 pounds, but then last week, my husband was off a lot and I was a little bit weaker on my calorie control. I did…
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Stage 1: Swiss ball crunches - alternatives?
So I'm really loving all of the exercises in stage 1, besides this one. I just don't feel like I'm achieving anything! The recommended number of reps is 8-10, I feel like I could do 50 and be okay with it. This may be because I went a little crunch mad when I was younger, so maybe it's not so much of a shock to these…
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I feel sore..but awesome!
Hello! I am a lurker in this room..lol I am so envious of the work and results you ladies are getting in here. I have so badly wanted to do the exercises, but one this has held me back! I had a fear of deadlifts, mostly because I was afraid I oculdn't do them. So, I finally worked up the courage to ask my friend;s fiance…
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Before and After NROLFW (with pics)
I have completed the program! I am 26 years old and 5’6.5” tall. Starting Stats (Feb 2013) Weight: 177lbs Body fat % (online calculator): 35.9% Neck: 13.5” Waist: 35.5” Hips: 39.75” Wrist: 6.5” Bicep: 11.5” Thigh: 23.5” Ending Stats (Sept 2013) Weight: 162lbs Body fat % (online calculator): 31.7% Neck: 13” Waist: 33.25”…
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Front Squat w/ Push Press
I hate them... with a burning passion. I hate the hand & arm position of front rack. And because I hate them I'm even more determined to kick them in the rump! *edited to fix my lack of editing before hitting send*
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Am I doing it right??
Hi everyone! My apologies if this question has been asked before, but I am a little confused! I started the program today and did stage 1 workout A as follows: Squat: Set 1 of 2 Rest 60 seconds Squat: Set 2 of 2 Rest 60 seconds Push-up: Set 1 of 2 Rest 60 seconds Seated Row: Set 1 of 2 Rest 60 seconds Push-up: Set 2 of 2…
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Today is the day....
I am starting my first workout tonight. and I am very nervous. The idea of standing in the gym, and doing the first workout in the first stage makes me tremble a little. I am sure it is because I have never really "Lifted" before. I have played around a little with weights, and the machines, but really not sure what to…
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How did you decide?
Hey, ladies! I've been lurking on this forum for about 3 weeks now. I've been wanting to start lifting heavy for awhile now and finally bought NROL4W a couple of weeks ago. I read the book right before I left to go on a cruise. Hubby and I worked out several days at the gym on the ship. I did about 10 minutes on the…
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Are you bored??
I've hit phase 3 and my motivation has really taken a nose dive. I was hoping and expecting some new exercises and it's the same ones as the other phases. Is anyone else getting bored with this? Some of the exercises I really dispise and dislike doing them. How are you all dealing with it? Do you just do others you prefer…
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Where is the very beginning??
Hi, I am somewhat new to weight loss. I am 37 and I was always naturally thin, I had a fast metabolism and in fact so fast I had to have a total thyroidectomy 3 years ago due to hyperthyroidism. I went from the 118 lbs I had been since high school to my current 153 since....I feel so lost....I startedmy weight loss journey…
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not progressing/upping my weights for lower body
Hi I'm Jenna. I'm very close to finishing Stage 2, but I'm not progressing in weight for my squats and deadlifts. I haven't upped that weight since about 1/3 of the way through Stage 1. I've tried but its too much to go up by 10 pounds on the bar. All upper body exercises are progressing, just not really my lower body. Any…
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Triceps kickbacks
Lol!! In our mostly-ladies 'strengthening' class at the Y today, we did those. Then I went to the library to pick up my reserved copy of NROLFW. Page 6. "As I was writing this chapter, I observed a woman at my gym doing ..." Oh man, I need to get out of this old ladies class (even though I am one), and start something…
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How much weight in addition to the 45lb bar
Ladies? New to this and loving it. I'm curious, when you post how much weight you're lifting are you counting the weight of the Olympic bar? smile I'm trying to gauge if I"m lifting engough weight. I feel what I'm doing, but sometime I think I could try more although I don't want to risk having bad form! For deadlifts…
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Stage 1: Step-Ups
I'm about to start NROL4W this week and I have a question. The sets of one- sides lifts like step-ups... is one set 15 on one side then 15 on the other? Or is one set one side? Thanks!
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Today is the day
So I got the book, I spent all weekend digesting it, and am confident I can at least attempt everything in Stage 1. I joined a gym that has all the necessary equipment, so I have no more excuses. Today is the day - Stage 1, Workout A1. Still - I'm nervous about stepping into the free weights section as its new territory to…
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Lifting heavy help?
I started my weight loss journey doing mostly cardio. My body has definitely shrunk down a lot, but I know that in order to get to the point that I really want, I need to start lifting heavy. Here is my problem. I can't afford a gym membership (none of the $10 per month have daycare). So going to the gym and using weights…
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Starting stage one new rules now
Hello I have been a silent member of this group for a few months. I have the book (the new rules for life edition) I am starting the first of the three stages now. So I am looking for a few like minded people to join up with. I am generally fit and have lifted before so I am not a complete newbie to weight training. I am…