SuperMelinator Member

Aubrey - Nice Job!! Keep it up and you will see some changes. :) Dawn and Aigre - Thanks for weighing in on spotters. Stephie - That's awesome and totally worth the soreness!!!

@aubreyjordan You'll be fine to go right into stage 2, but like Beeps says, just pay attention to your body. In one of the last stages I did with NROLFW (4 or 5), the one-leg squats cause some hip pain for me, but I didn't realize it until I had done it a few times - that was back in Oct, and I still have quite a bit of…

@StephieWillcox Thank you! I will try some of the things you noted and see what helps and what doesn't. :) I would love to know what your nutritionist says. @jo_marnes Glad to be back! I have a big life transition coming up soon, so I'll need my lifting ladies to help get me through! Leaving work to be with my 4 littles in…

Fell off the lifting wagon quite a while ago. But I'm going to try to get back on. And I'm feeling crummy right now and need to vent - my husband just doesn't *get* it. That 17-day-diet kind of ruined food for me. It was too extreme. I've eaten like CRAP since October, started drinking soda again, and only get to the gym a…

Zumba tonight!

Prepare for the Great Regression: don't forget to set your clock back 70 years.

One month and 4 pages behind (at least)! Work has gotten the better of me so I haven't been logging in. I haven't even been going to the gym. I stopped in the middle of stage 4 of NROL4W and haven't picked up a weight or stepped on the treadmill since. But I'm back. Think I want to start a new training program. I know a…

Sam - I don't know how on Earth you can work out with PMS or during that time. My uterus feels like it's trying to escape! I avoid all working out during that time.

All the traveling! Sounds incredible. This weekend, I'm going to take the kids to meet up with my mom and brother at an amusement park for a day. That should be a good time. So I didn't do the diet over this past weekend to see what would happen. To recap, I had lost about 4 pounds last week (down to 155.9 from 159.8).…

That's a good point, @StephieWillcox. My body is clearly craving fats. I've never done a "diet" before, so this is all new to me. I really don't think I'll be able to do it for 17 days. Cravings aside, it's been a pretty tough week calorie-wise, which I'm not digging. You can only eat so many broccoli crowns and green…

Aigre - If it were me, I'd do the size 8 just so I know I'd be comfortable in it for sure. You can always take in the seams a little for the hips if you know how to sew. I have heard no bf% measurement method is 100% accurate but I don't know much about it in general. My PT uses calipers so I just stick with that. As long…

Hi all! About to head to the gym for Stage 3, workout B of NROLFW. I'll estimate what I think I'll get on the lifts: BB bent over row - 3x6@75. might try 80 on the last set. maybe. partial 1-leg squat - 3x6@10 or 15 - this one is more like a step up for me. I just can't seem to hack it. wide grip lat pulldown - 2x6@45,…

Sam - finally watched/listened to that vid you posted. YES! It's such a complicated, multi-faceted issue that I'm surprised he really is taking it on.

Sam - When I was in high school and college my left armpit would sweat buckets and my right one would be dry! They've evened out now, but it was so weird and I would ruin white shirts within a few wears! I DO know better than to wear sandals (Keens, at least :smile: ), but I really like that my feet stay cool. It was a…

Samntha – She’s not concerned about my weight. I just mentioned that I’d been going to the gym since Feb and had changed my diet but haven’t seen any weight changes. That’s when she made the suggestion. By the way, way to go on your pushup challenge! Dawn – nice workouts. “What body part do you want to focus on?” That’s a…

I have some catching up to do with you ladies! I haven’t been as dedicated lately.  Jo – What the WHAT?!?! My eyes almost popped out of my head at those numbers! And Steph – Your numbers are terrific! I’m going to start referring to TOM as “shark week.” It just makes so much sense to me :wink: Anyway, because shark week…

Jo – Is combat like kickboxing? Sounds like a heck of a workout either way! Kimi – Thanks for that website, I’m going to check it out tonight! And awesome deal on the new jeans!! Nothing better than finding a new size on a sale rack! Samntha – Talk about having connections, lol! It’s likely I’ll take you up on that offer…

Kimi - HA! That's a funny story about the pants. Jo - That's awesome and super funny! No one at my gym really talks to anyone else. I find it kind of weird. Tchr - that's some sweet weight for dumbbell presses! Last week I tried 30s on an incline dumbbell bench press and FAILED the final rep. I mean, I know getting to…

+1 for google sheets. Been awesome for me.

NROLFW seems to put compound movements first, then large muscle movements in the middle, followed by smaller muscle groups last. I used to not mind squats but I don't think I'm very good at them. I should probably just use the leg press. My goal is just to be strong - not trying to compete or anything like that. On the…

I agree with Jo - maybe take a break until your back feels better and come at it again with a trainer and just the bar. Just until you can make sure you have the form down. 95 lb DL isn't small potatoes...I mean, sure it is compared to some people, but this isn't a boat show. Dawn - Ah to be able to do a pullup or…

We installed AC a couple of years ago. It makes me appreciate any heat we get that much more when I can take refuge in the cool dry house.

@stephie Your OHP impresses me! I can't imagine lifting that much. I tried 65 on monday and it was HARD!

Sam, Jo and Dawn - thanks! That actually helps me understand cutting/bulking a little more than I did. I will check out Eat to Perform today if I get a chance. Kimi - I'm with the others. Those measurements sound a bit off. Gaining 2% body fat in a few days?? I don't know about that. Looks like Aigre has the maths, tho!…

How do you know when to do a cut, or a bulk? And how long for either?? I'm at 24% bf right now, but would really like to drop some fat ... Since I started lifting, I haven't lost a pound, but I know I've lost about 3% body fat and gained muscle. I guess I'd just like to start being able to SEE some results.

lower bod basics - Squats, lunges, step-ups, single leg deadlifts abs - leg raises, planks, side planks, russian twists...there's lots of stuff.

My thoughts are going out to those of you who are dealing with a loss right now. I did lots of catch-up reading since I've been gone since last Thursday. Beeps - you be careful with ab exercises. I'm sure you'll be right as rain in a week or two. AND CONGRATS on your amazing news!!! So glad for you! Sam - Welcome back and…

Kimi - Life feels so GOOD when everything is falling into place, doesn't it?! Moving to a split sounds like it will solve some problems for you for sure! Aigre - Always busy in my little section of the universe :) I've been looking for a new job and think I found one that would really allow me to branch out a little and…

Hi everyone! Looks like there have been some ups and downs in the last few days. Hope everyone is getting along fairly well. You are all very resilient and dedicated and mentally and physically strong and I'm glad to be part of this group.

If you're specifically looking to strengthen your inner thigh (VMO), there are a number of things you can try. Step-ups, leg presses (machine), lunges can all be done while pointing your toes slightly out to help isolate/emphasize the VMO. You can also do squats (regular should-width stance) with toes pointed out. If you…